Kale Salad Recipe With Raisins And Sunflower Seeds

This post may contain affiliate links (disclosure). 

This healthy kale salad is amazing! Even people who don’t like kale will like this kale salad with raisins and sunflower seeds – it’s so good! Follow my easy instructions on how to make raw kale soft and yummy.

kale salad with raisins in bowl

Looking to add a simple vegetarian side to your dinner or meal prep lunches? Try out this healthy kale salad! It takes only a few minutes to prepare.

Massage the kale leaves and squeeze with your hands and it becomes delicious! Add the raisins, sunflower seeds and homemade balsamic dressing, and you won’t be able to stop eating it.

This is one of the best and easiest ways to add more kale into your diet!

kale salad in bowl and stirred with spoon

Health Benefits of Kale

There are so many great reasons to add more leafy greens to your diet. Check out all of these amazing benefits!

Kale is great for digestion due to the amount of pre-biotics it contains, adding fuel to your gut microbiome. Additionally, kale is high in iron, Vitamin K, A, and C, as well as calcium! These nutrients are essential for your body to keep you healthy and your bones strong. Eating raw kale is a great way to incorporate antioxidants into your diet as leafy greens are full of them. Also, the fiber and sulfur in kale helps support your body’s detoxication process, which is important for your liver.

kale salad on plate with spoon

How to Prepare the Kale Salad

Add the washed and chopped kale to a large mixing bowl. I like to buy prepared kale so it is fast and easy!

In a measuring cup, mix together 2 tablespoons of balsamic vinegar and 1/3 cup of olive oil to make the dressing. Pour the dressing over the kale.

kale salad with seeds and raisins in bowl

Next, use clean hands or wear gloves to massage the kale for about 5 minutes until softened.

Then add in your raisins and sunflower seeds. Stir well to combine ingredients.

Serve and enjoy!

kale salad on plate with spoon

This healthy kale salad also keeps well in the refrigerator for up to 5 days – so make a huge batch and enjoy easy healthy lunches all week long!

close up of kale salad with raisins and sunflower seeds

If you want to pair this with an entrée or another side for dinner, try using an ingredient full of Vitamin C to increase your body’s iron absorption! For example, red bell pepper, oranges, grapefruit, brussels sprouts, or broccoli.

Check out some of my Vitamin C-rich recipe ideas here:

kale salad on plate with a fork

See also:

Click Here To Pin This Recipe

Kale Salad with Raisins and Sunflower Seeds

Follow my easy instructions on how to make kale soft and yummy! Massage the kale leaves and squeeze with your hands and it becomes delicious!
Prep Time7 minutes
Course: Salad
Cuisine: American
Keyword: kale, salad
Cooking Method: No-Cook
Diet: Gluten-Free, Vegan, Vegetarian
Servings: 4 people
Calories: 202kcal

Recipe Video


  • 12 oz Kale, washed and chopped
  • 1/2 Cup Raisins
  • 1/3 Cup Sunflower Seeds
  • 2 Tbsp Balsamic Vinegar
  • 1/3 Cup Olive Oil

Recommended Kitchen Tools (click the links below to see the items used to make this recipe)


  • Add kale to large mixing bowl
  • In the measuring cup, add 1/3 cup olive oil.
  • Add in 2 tablespoons balsamic vinegar to the cup.
  • Whisk dressing with a fork until combined.
  • Pour dressing over the kale.
  • Using your hands, massage the kale thoroughly for about 5 minutes.
  • Then add some raisins, as many as you prefer.
  • Next add some sunflower seeds to taste.
  • Stir with a spoon to combine.
  • Keeps well in the fridge for 5 days.


For easy variations, substitute the raisins with dried cranberries or chopped fresh grapes!

NEVER MISS A RECIPE!I publish a new recipe several times per week. Want the new recipes in your inbox? Sign up for FREE notifications!


Serving: 3oz | Calories: 202kcal | Carbohydrates: 6.5g | Protein: 3g | Fat: 17g | Saturated Fat: 2.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Fiber: 2g
Save This Recipe

Don’t miss my other delicious salad recipes!

Pear and Candied Walnut Salad

Roasted Beet Salad

Mexican Corn Salad

Cranberry Pecan Spinach Salad

Save this for later on your social media:

Get Melanie's FREE Recipes In Your Inbox!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate This Recipe (only if you tried it, otherwise leave blank)