Baby Kale Salad with Strawberries and Chia Seed Dressing


Strawberry season is upon us! Although I love eating them fresh by themselves, I also like to include them in dishes whenever possible. I love fruit in salads. There is something refreshing and light about biting into a juicy strawberry alongside crisp greens. I recently traded in my bag of mixed greens for organic baby kale. Regular kale can be tough and bitter, but baby kale is absolutely delightful! If you do not have baby kale, you can use a spring mix, baby spinach, or even romaine lettuce for this salad.

I had an epiphany the other day when I realized that Chia seeds can be a healthy substitute for poppy seeds in dressings. This realization came as a result of not having poppy seeds for the dressing and debating whether or not to omit them. I love the crunch that poppy seeds add to salads, and because chia seeds are a similar shape and texture, they accomplish the same purpose. Added benefit? They are very healthy! If you’ve never heard of chia seeds before, here’s what you might want to know:

If you do not have chia seeds, you can obviously use poppy seeds or simply omit them. I promise you will still have a great homemade vinaigrette for your salad!

A note:I reduced the amount of olive oil in the dressing from 2 tbsp to 1 tbsp to cut back on calories and fat, but if you feel the salad is too dry you can add a little back in.

I recommend you serve this salad with my lemon and herb marinated grilled chicken. The citrus marinade pairs nicely with the strawberries in the salad. Also, feel free to be creative and add whatever you would like to this salad. Slivered almonds, crumbled gorgonzola or feta cheese, or even blueberries all sound like delicious additions!


Baby Kale Salad with Strawberries and Chia Seed Dressing

Ingredients for the salad:

  • 5 oz baby kale (or other lettuce)
  • 2 cups sliced strawberries
  • Any additions you would like (almonds, cheese, etc.)

For the dressing:

  • 1/2 tbsp chia seeds (or poppy seeds)
  • 1 tbsp red wine vinegar
  • 1 tbsp apple cider vinegar
  • 1 tbsp olive oil
  • 1 1/2 tbsp honey (or agave)

1) Place all the ingredients in a small bowl and whisk together.

2) Assemble salad. Toss with dressing. Serve with main dish. Enjoy!

Serves: 4 Nutritional information per serving: Calories: 71 Fat: 1g Carbs: 16g Protein: 2g Sugar: 10g Fiber: 4g

WW Points Plus: 2 Old points: 1

Recipe adapted from

8 thoughts on “Baby Kale Salad with Strawberries and Chia Seed Dressing

  1. Pingback: Lemon and Herb Marinated Grilled Chicken | Audrey's Apron

  2. I LOVE this salad. I had something similar at a dinner I attended (it was a benefit for our choir) and the chef made the same kind of salad, and I’ve been looking for the recipe since then. It was wonderful.
    Since you are using baby kale, did you find that you needed to let it marinate for a bit in the dressing? At dinner, the chef used mature kale and said that he had had to let it marinate for a few hours to remove the stringiness.
    I have been reading the other recipies, and used some of hte ideas. I tried to lieve a comment on the Marietta paper, but it wouldn’t let me. 😦 Weird.
    Also on this blog, and again, although I have a WordPress account, it kicked me out. Let’s see if this works.

    • Hi! Thank you soo much for reading and commenting! Sorry you had trouble leaving comments before! To answer your question- you do not have to let baby kale marinade! Unlike mature kale it is not stringy, bitter, or tough at all. It is interchangeable with spring mix because the flavors and texture are so similar. Just one more reason to buy baby kale! The kind I buy is one by “organic girl” that I find in the grocery stores around here. It is awesome! Let me know what else you try! 🙂

  3. No baby kale around here, unfortunately. Although this being California you would’ve thunk…. But I used the normal kind and did let it marinate It worked beautifully with your dressing. I love by the way the cider vinegar adds to the flavor. Also, I wasn’t able to find the chia seeds but I happened to have a papaya in the house and used the seeds (after removing the ‘stuff’ that connects them to the fruit and rinsing them) and it gave it a great sweet-peppery-crunchy texture, probably similiar to the chia (except the papaya seeds I suspect are bigger.)

    • I’m so surprised there’s no baby kale in California!!! Interesting trick with the papaya seeds! I bet the amazing variety of delicious fresh fruit you can find there makes up for the lack of baby kale 🙂 I’m so happy it turned out well with the regular kale. Thank you for letting me know!

  4. Pingback: City Fitness Philadelphia : Are You Ready? | Healthy eating tip: chia seeds!

  5. Pingback: Cucumber, Strawberry, and Feta Salad. | Audrey's Apron

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