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    Home » Recipes » Salads

    Published: May 21, 2022 · Modified: Apr 19, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Kale Apple Slaw

    Jump to Recipe Print Recipe

    This kale apple slaw combines traditional slaw ingredients with sweet apples and greens for a healthy salad perfect as a side dish for BBQs, picnics and summer main meals. Easy to make, this flavourful slaw with a honey ginger dressing is vegetarian, gluten free and low histamine.

    Do check out my cucumber apple salad for another refreshing summer salad!

    kale apple slaw in a light brown bowl next to apples and salad servers.

    With the weather finally brightening up, my thoughts are turning to summer sunshine and that means family BBQs and picnics. And with our main dishes, a good salad is a must! If you fancy some other slaw recipes, then you may like to see my broccolini slaw and tropical mango slaw - both healthy and delicious!

    This kale slaw with apples is bright and fresh, with the traditional red and white cabbage and carrot, but with the fun additions of leafy greens and sweet apple. It's a crowd-pleaser that's very easy to make and works well with so many main dishes.

    Love kale salads? Be sure to check out my tahini kale salad too!

    Jump to:
    • ⭐ Why this recipe is so good
    • 🍎 Ingredients
    • 📖 Variations on the recipe
    • 🔪 Step by step instructions
    • 🥬 How to prepare kale for slaws and salads
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • 🍽 How to serve kale apple slaw
    • 🥒 More slaw and salad recipes
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why this recipe is so good

    Fresh and flavourful. The combination of the sweet apple with the honey ginger dressing is so good!

    Kale slaw without mayo. For those who aren't keen on mayo or just like to change things up, this recipe uses an olive oil-based dressing making it a little healthier but still very flavourful.

    Versatile. Works perfectly with your BBQ mains, whether meat, fish or plant-based dishes. I think you'll like my coconut chicken skewers for your summer meals!

    🍎 Ingredients

    individually labelled ingredients for kale apple slaw in small bowls or on a wooden board, including cabbage, carrot and honey.

    All the ingredients and their quantities are set out in the recipe card below.

    Alongside traditional slaw ingredients, there are a few additions to this recipe:

    • Kale - there are many types of kale, but I would suggest that curly kale or lacinato kale work well - just don't forget to give it a massage as described below!
    • Apple - you can either go for a red apple or a variety such as Braeburn apples for a sweeter taste, or for green apples if you prefer a sharper tart flavour.
    • Ginger - this is the 'big' flavour of the dressing, so use fresh ginger root and adjust the amount to preference. Don't forget to remove the tough skin first!

    📖 Variations on the recipe

    Adjust the amount of garlic and ginger. These are the 'big' flavours of the dressing for the kale apple slaw, and are quite punchy! But if you like even more spice and heat, then add a little more!

    Adjust the kale to cabbage ratio. I like my slaw with lots of greens, but if you prefer a little less then simply swap out for more white and red cabbage.

    Swap apple for pear. If you're out of apple, then ripe juicy pear would work so well too.

    🔪 Step by step instructions

    Just a few steps to make this kale apple coleslaw recipe, with a little prep for the kale and then all you do is combine everything together.

    glass bowl of honey ginger dressing labelled number one.
    piece of kale being held by a person labelled number two.
    kale being massaged in a white bowl labelled number three.

    Step 1

    Add all the ingredients for the dressing to a bowl, and stir or whisk to combine (image 1). Give it a taste and adjust to preference. Add more ginger for extra spice!

    Step 2

    Remove any of the tough fibrous stalks from the kale. You can either slice off or just tear off - whichever is easier! (image 2)

    Step 3

    Add the shredded kale to a bowl with oil and vinegar. Then give it a good massage so that it softens and wilts down (image 3). See below for how to prepare the kale.

    kale apple slaw before being combined in a glass bowl labelled number four.
    kale apple slaw in a glass bowl with a spoon in it labelled number five.

    Steps 4 & 5

    Add all the ingredients to a bowl, including the dressing. Toss well to combine (images 4 & 5).

    🥬 How to prepare kale for slaws and salads

    Kale is a flavourful and very healthy way to get your greens, but requires a little bit of preparation. Don't worry it's not tricky and doesn't take too long either! Just two steps:

    1. Trim the kale. The first step is to remove any tough stems from the kale. You can either use scissors or just tear them off (I do the latter). Go through your bag of kale, or bunch, and separate the more tender leafy green from the stems. The stems are too tough to eat and don't taste good!
    2. Massage the kale. Add the kale leaves to a bowl and use oil and either vinegar or lemon juice to massage. Simply rub the kale between your fingers for a few minutes. It will soften and becomes much more tender. Definitely nicer in your slaws and salads than tough leaves!

    💭 Recipe tips and notes

    • Adjust the amount of ginger in the dressing to taste preference.
    • Shred the cabbage and kale fairly finely.
    • Don't skip the steps of trimming and massaging the kale! It makes a huge difference and transforms your greens from bitter and tough to soft and flavourful.

    📋 Frequently asked questions

    Which type of kale works best for kale slaw?

    Varieties such as curly kale and Lacinato kale work well in slaws and salads. Lacinato is more tender than curly kale if that's your preference.

    Do you have to massage kale for slaws and salads?

    Massaging kale helps it become more tender, and so easier to digest. If kale isn't massaged it can also taste more bitter. It only takes a few minutes to massage it with oil and vinegar (or lemon juice) to wilt and soften.

    Which varieties of apple are best for slaws and salads?

    Red apples or varieties such as Braeburn have a sweeter flavour, while green apples have a sharper and slightly sour taste. So choose the variety you prefer!

    🍽 How to serve kale apple slaw

    Now I'm not in the US, but I've learnt that the tropical smoothie kale apple slaw is quite the popular side! My version is a little different and made without mayo, but delicious with so many mains:

    • A tasty slaw always goes down well with BBQ food such as my chicken skewers with pesto or grilled honey ginger grilled chicken.
    • Add to your sandwiches or top your crackers with the coleslaw.
    • Serve as a side with my cream cheese stuffed sweet potato or my grated potato fritters for a healthy lunch.
    half a bowl of kale apple slaw.

    🥒 More slaw and salad recipes

    Find lots of fresh and flavourful ideas on my salads page, including my sweet potato couscous salad and my herbed quinoa fennel salad. Some reader favourite recipes to try out:

    • brown bowl of tropical mango coleslaw with mint next to it.
      Tropical Mango Coleslaw
    • broccolini slaw in a grey bowl next to a bunch of broccolini.
      Broccolini Slaw
    • kale wild rice salad in a brown bowl on a striped cloth.
      Kale Wild Rice Salad
    • bowl of sweet potato couscous salad on a grey and white tea towel.
      Sweet Potato Couscous Salad

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐⭐⭐ if you've tried the recipe!

    📖 Recipe

    kale apple slaw in a light brown bowl next to red apples and salad servers.

    Kale Apple Slaw

    Claire
    This kale apple slaw is bursting with flavourful and healthy ingredients, with a zingy ginger dressing. Perfect for summer BBQs and picnics. Makes 4-6 servings.
    5 from 6 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 20 minutes mins
    Total Time 20 minutes mins
    Course Lunch, Salad, Side Dish
    Cuisine American, British
    Servings 4 servings
    Calories 227 kcal

    Equipment

    • Box grater
    • Sharp knife

    Ingredients
      

    • 3 cup curly kale shredded
    • 1 small carrot grated
    • 1 cup white cabbage shredded
    • ½ cup red cabbage shredded
    • 1 apple diced
    • 2 tablespoon pumpkin seeds
    • 2 teaspoon olive oil
    • 1 teaspoon apple cider vinegar or white distilled vinegar

    For the honey ginger dressing

    • 3 tablespoon extra virgin olive oil
    • 2 tablespoon honey runny, liquid honey
    • 1 teaspoon apple cider vinegar
    • 1 garlic clove minced or finely diced
    • 2 cm ginger root grated or finely diced
    • pinch salt
    • pinch black pepper

    Instructions
     

    • Make the honey ginger dressing by combining all the ingredients and stirring well. Taste test and adjust with more vinegar or ginger to preference.
    • Remove all the hard stalks from the kale, and shred. Add to a bowl and drizzle on the oil and vinegar. Massage the kale for a few minutes until it has wilted down.
    • Add all the ingredients to a bowl and drizzle on the dressing. Toss to combine so the vegetables and apple are coated in the dressing.

    Notes

    • Adjust the amount of ginger in the dressing to taste preference.
    • Shred the cabbage and kale fairly finely.
    • Don't skip the steps of trimming and massaging the kale! It makes a huge difference and transforms your greens from bitter and tough to soft and flavourful.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • kale isn't rated on the SIGHI list.
    • ginger scores 1. There is a note stating that 'small amounts are well tolerated'.
    • red cabbage has a ? as a liberator. Use all white cabbage if you prefer.
    • apple cider vinegar scores 1.
    • garlic scores 1. 
    • black pepper scores 2.

    Nutrition

    Calories: 227kcalCarbohydrates: 21gProtein: 4gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.003gSodium: 43mgPotassium: 373mgFiber: 5gSugar: 15gVitamin A: 7275IUVitamin C: 63mgCalcium: 151mgIron: 2mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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