Cavolo Nero Kale Chopped Salad with Bacon

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This savory Cavolo Nero Kale Chopped Salad with Bacon and creamy lemon dressing is a beautiful crispy salad for easy weeknight meals or summer cookouts. Crisp, savory bacon paired with tangy lemon and juicy tomatoes makes a delicious side dish or dinner salad, using fresh cavolo nero (lacinato) kale, ready in just minutes.

Cavolo nero kale blt salad on a white plate with a fork in it, topped with cut cherry tomatoes and crumbled bacon.

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What is cavolo nero kale?
Why you'll love this recipe
Ingredients
How to cut kale
Instructions
Massaging kale
Kale salad dressing recipes
How to store
Variations and add-ins
FAQ
Other salad recipes to try
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Who can say no to a blt? This kale chopped salad combines savory bacon, crisp cavolo nero (lacinato) kale with traditional BLT ingredients and a bright, creamy lemon dressing made with silky crème fraiche. You can also use your favorite salad dressing or try a new homemade recipe like Creamy Cilantro Dressing, Blue Cheese or Sesame Ginger.

It makes a fresh, hearty side dish for an easy lunch or can be served as a dinner salad with your favorite protein. All the flavors come together to create a vibrant salad that's slightly salty and savory, with fresh juicy tomatoes. If kale doesn't seem too exciting, give this recipe a chance to change your mind!

What is cavolo nero kale?

It's a green, leafy, cruciferous vegetable belonging to the brassica family - the same family as cabbage and Brussels sprouts. Cavolo nero is also known as lacinato, dinosaur and Tuscan kale, reflecting its origin in Tuscany, Italy.

It has a darker color than other varieties and tends to be the most tender, making it perfect for raw kale salads.

Kale is known for being highly nutritious and is considered a superfood due to its wide range of nutrients like antioxidants, vitamins and minerals.

Why you'll love this recipe

Healthy and delicious – this dish is bursting with nutrition and flavor - like your favorite BLT sandwich
Quick and easy – the recipe comes together in minutes and is so simple to make
Great leftovers and meal prep – make ahead of time for easy meals. Leftover kale salad can be kept in the fridge without getting soggy like tossed salad.
Special diet friendly – with only about 1g net carbs per cup, this fits perfectly into a low-carb keto diet and is a tasty low-FODMAP salad

Ingredients

Just a few simple ingredients are all it takes for a perfect salad. See the recipe card, below for exact measurements and complete instructions.

Kale – the star of the show. Use one large bundle.
Bacon, lardons or pork belly – cooked. You can use whatever crispy bacon you'd like - thick or thin cut, pepper bacon, maple bacon, lardons, crispy pancetta or even crispy prosciutto. Any of these options are perfect.
Tomatoes – sliced plump cherry tomatoes or chopped large tomatoes
Creamy lemon dressing – this homemade dressing uses crème fraiche and preserved lemons, but you can also use fresh lemon juice. Or, simply use your favorite dressing.
Salt and pepper – to taste
Olive oil – for massaging kale (optional, but recommended). See below.

How to cut kale

Removing the stem from the leaves is always a good idea, but not necessary. I find it too fibrous, so I always remove the stem, but it's purely optional.

Kale leaves whole and chopped leaves on a cutting board with a hand holding one leaf folded over, slicing the stem out with a knife.

Simply lay the leaf flat on a cutting board and cut away the tender leaf from the stem
You can also fold the leaf in half and cut the tough stem out with one slice

Hands holding kale leaves, in the act of cutting into shreds with a knife.

Stack the leaves and slice into small pieces
If you prefer the leaves torn, you can remove the tender leaf from the stem with your hands and shred or tear the leaves without a knife
For smaller pieces, roll the leaves and cut them into slices. Then chop in the other direction.

Instructions

Make the Crème Fraiche creamy preserved lemon dressing, if using. See options for the best kale salad dressings, below.

Whole leaves of kale on a cutting board with a knife, showing some destemmed and chopped.

De-stem, chop the kale and give it a good wash.

Shredded kale in the basket of a salad spinner with lid next to it.

Dry it in a salad spinner or press the water out with a towel (Option: you can wash the leaves before chopping, but washing after chopping removes some of the bitterness).

Optional: massage the kale to make it super tender. See below for instructions.
Toss the kale with a small amount dressing and add more to desired taste
Top with chopped tomatoes and bacon (see additional add-ins, below)

Massaging kale

I call this ‘kale therapy’! Massaging kale for salad helps to break down the texture, making it easier to chew and digest. And, your hands get a nice oil treatment.

Massaging instructions

After chopping, rinsing and spinning, place kale in a large bowl
Coat with a drizzle of olive oil and a couple pinches of sea salt
Massage with your hands for 3-4 minutes. Really squeeze the leaves (with love) and pinch between your fingers.

TIP: Add a squeeze of lemon juice with the olive oil and salt. Each piece will be infused with even more flavor and tenderness.

Try not to over-massage. You want to squish it around just until it starts to wilt. If massaged too long, it will lose that crisp texture. It should be more crisp than rubbery.

Kale salad dressing recipes

Mason jar of lemon dressing with small wooden spoonful of dressing dripping back into the jar.

Create irresistible flavor by making your own dressing. I love making a creamy lemon dressing for kale salad, but here are few ideas that would pair well. I'm especially fond of the creamy version of the Sumac Dressing.

How to store

You can store this salad dressed or undressed, as kale doesn’t tend to wilt like lettuce.

Simply store in an airtight container or bowl covered in plastic wrap. Before serving leftovers, toss with a squeeze of fresh lemon juice and a pinch of salt.

Variations and add-ins

Here are a handful of decadent ideas to switch things up:

Lettuce salad – swap out hearty kale for butter lettuce
Add protein – grilled or smoked salmon, leftover Roast Chicken, sliced chicken breast or your favorite protein. Make it a breakfast salad with a fried egg!
Add nuts – try candied pecans, walnuts, pumpkin seeds, or sunflower, hemp or chia seeds
Make a fall or harvest salad – with bacon and cranberries, nuts or roasted winter squash
Top with cheese – toss in some of your favorite cheese like crumbled blue cheese, cotija or mozzarella balls
Salad add-ins – add some of your favorite salad ingredients like avocado, cucumbers or radishes

FAQ

Can you eat too much kale?

In small to moderate quantities, kale is good for most everyone. There may be folks with IBS/IBD that don’t react well to foods with higher fiber content and should avoid it altogether. Individuals with blood clotting disorders or are on blood thinners should talk to their doctor about how much is okay to consume. It’s high in vitamin K, which aids in blood clotting and can be contraindicated for some people especially if eaten in large amounts.

What is the best way to eat kale?

It is often eaten raw in salads and smoothies, but is also delicious steamed or sautéed. There is no ‘best’ way to eat kale - how you enjoy it is completely up to you! However, it does include an indigestible sugar called raffinose (which is present in all cruciferous vegetables) that may cause digestive upset when eaten in larger quantities. In this case, consider cooking it to increase its digestibility and eat only in small portions.

Is kale low fodmap?

According to Monash University, kale is considered a low-FODMAP food and is well tolerated by most people with IBS. It makes a delicious low-FODMAP salad (only trace amounts of FODMAPs are present) and can be enjoyed in any quantity.

Can you eat kale raw?

Yes, absolutely! It's wonderful for salads and is a nutrient powerhouse. See my instructions for massaging kale to make it more tender and easily digestible.

Cavolo nero kale blt salad with orange and red cut cherry tomatoes and bacon. Ramekin of dressing on the side with basket of tomatoes and plate of bacon.

Other salad recipes to try

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