How many calories are in Kale Salad with Yogurt Dressing?

One serving has 304 kcal. The recipe makes 4 servings (1/4 of recipe each).

How much protein is in Kale Salad with Yogurt Dressing?

18 g of protein per serving, with 17 g of carbohydrates and 22 g of fat.

What do I need to make Kale Salad with Yogurt Dressing?

9 ingredients: 4 cups kale (1 bunch), 2 tablespoons olive oil (or oil of your choice, divided), 1 lemon (zested and juiced - save zest for dressing), 1 lime (zested and juiced - save zest for dressing), 1 cup Greek yogurt (plain, fat-free) and salt and pepper (optional, to taste) ….

Kale Salad with Yogurt Dressing

Name: Kale Salad with Yogurt Dressing
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 4 cups kale (1 bunch); 2 tablespoons olive oil (or oil of your choice, divided); 1 lemon (zested and juiced - save zest for dressing); 1 lime (zested and juiced - save zest for dressing); 1 cup Greek yogurt (plain, fat-free); salt and pepper (optional, to taste); 1/2 cup pumpkin seeds, toasted (pepitas); 1/2 cup cilantro (chopped or torn, stems included); 1 jalapeño chile pepper (seeds removed and diced, optional)

This recipe redefines what a kale salad can be. By massaging the kale first, you break down the fibers leaving the greens tender and delicious!

304kcal per serving

18 gprotein

17 gcarbohydrates

22 gfat

4servings (1/4 of recipe)

Prep: 15 min

Ingredients

4 cups kale (1 bunch) nutrition facts
2 tablespoons olive oil (or oil of your choice, divided) nutrition facts
1 lemon (zested and juiced - save zest for dressing) nutrition facts
1 lime (zested and juiced - save zest for dressing) nutrition facts
1 cup Greek yogurt (plain, fat-free) nutrition facts
salt and pepper (optional, to taste)
1/2 cup pumpkin seeds, toasted (pepitas) nutrition facts
1/2 cup cilantro (chopped or torn, stems included) nutrition facts
1 jalapeño chile pepper (seeds removed and diced, optional)

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	304 kcal
Total fat	22 g	28%
Saturated fat	3 g	15%
Cholesterol	1 mg	0.3%
Sodium	129 mg	6%
Total carbohydrates	17 g	6%
Dietary fiber	4 g	14%
Total sugars	4 g
Added sugars	0 g	0%
Protein	18 g	36%
Vitamin D	0 µg	0%
Calcium	200 mg	15%
Iron	4 mg	22%
Potassium	714 mg	15%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Protein Foods: 2 ounces

Directions

Wash hands with soap and water.
Wash and dry kale. Remove stems and tear into bite-sized pieces.
Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
With your hands, massage kale until the leaves just start to wilt.
Make the dressing - in a small bowl, add the salt and pepper to the yogurt.
Add the lemon and lime zest and remaining 1 tablespoon of oil.
Mix in cilantro and jalapeno pepper, if desired.
With a spoon, mix massaged kale with yogurt dressing.
Toss pumpkin seeds over salad.

Notes

Learn more about: Kale Lemons Limes Herbs

Source

USDA Supplemental Nutrition Assistance Program (SNAP)

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/kale-salad-yogurt-dressing, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.