Gut Healthy Kale Salad

Gut Healthy Kale Salad Recipe! This is the best gut health salad recipe! Made with tender and delicious lacinato kale, tangy lemon, fresh sautéed garlic, and finished off with a sweet burst of raisins. This is my all time favorite gut health salad recipe.

A healthy gut is the key to overall well-being, and what better way to support your digestion than with a delicious gut healthy kale salad recipe? This vibrant kale salad is packed with nutrient dense ingredients that help nourish your gut microbiome, improve digestion, and keep you feeling great.

If you've ever struggled to enjoy kale, this recipe will change your mind! Massaging the kale with olive oil and lemon juice transforms it into a tender, flavorful base for this delicious dish. Tossed with sautéed garlic, crunchy pistachios, and sweet raisins, this kale salad has the perfect balance of flavors and textures. Plus, it's easy to make and loaded with gut friendly ingredients!

If you love making gut healthy recipes at home, make sure to check out my reader favorite Gut Healthy Bone Broth, Purple Sweet Potato Bone Broth or my famous Arabic Chopped Salad Recipe!

Ready to make the best gut friendly kale salad? Let’s dive into the recipe!

INGREDIENTS IN MY GUT HEALTHY KALE SALAD

This gut healthy salad is made with simple, whole food ingredients that are packed with nutrients to support digestion.

• 1 head of Lacinato/ Tuscan kale (not curly kale). Kale is rich in fiber and prebiotics that help feed good gut bacteria.
• 2 tablespoons olive oil. A heart healthy fat that supports digestion and helps absorb fat soluble vitamins like vitamin A, vitamin D, vitamin E, and vitamin K.
• Zest and juice of 1 lemon. Lemon juice aids digestion by stimulating stomach acid production.
• Salt to taste. Helps enhance flavor and balance electrolytes.
• 8 cloves garlic. Garlic has prebiotic properties that promote the growth of beneficial gut bacteria.
• 2 tablespoons olive oil (for sautéing). Adds richness and enhances the flavor of garlic and nuts.
• ⅓ cup pistachios. A great source of fiber and healthy fats that support gut health.
• ¼ cup raisins. Naturally sweet and rich in fiber to support digestion.

Tuscan kale, lacinato kale, and dinosaur kale are 3 names for the same type of kale. It is a flat leaf and tender version of kale that is very delicious for raw kale salads. Make sure to use this kale for this gut healthy kale salad recipe and not curly kale!

IS SALAD GOOD FOR GUT HEALTH?

Yes! Salad is one of the best foods for gut health—when made with the right ingredients. A well-balanced salad provides fiber, prebiotics, and essential nutrients that support digestion and nourish the gut microbiome.

GUT HEALTHY BENEFITS OF MY KALE SALAD

This gut healthy salad recipe is packed with digestion friendly ingredients that help keep your gut happy. Here’s why this kale salad is great for your digestive system:

1. Rich in Fiber

Kale, pistachios, and raisins are loaded with fiber, which helps keep your digestion regular and supports a diverse gut microbiome.

2. Contains Prebiotics

Garlic and kale provide prebiotics, which act as food for good gut bacteria, helping them thrive.

3. Supports Healthy Digestion

Lemon juice stimulates stomach acid production, which aids digestion and helps your body break down food more efficiently.

4. Anti-Inflammatory Properties

Olive oil and pistachios contain anti-inflammatory compounds that can help reduce gut inflammation and support a healthy digestive tract.

5. Balances Gut Bacteria

Prebiotic rich foods like garlic help promote a healthy balance of bacteria in your gut, which is essential for overall health.

KALE IS ONE OF THE GUT HEALTHIEST FOODS TO EAT

Kale is one of the best greens for gut health. Here’s why you should add it to your diet, especially in this gut health salad recipe!

• High in fiber – Supports digestion and prevents constipation.
• Loaded with antioxidants – Reduces inflammation and supports overall gut health.
• Rich in prebiotics – Feeds beneficial gut bacteria.
• Alkalizing properties – Helps balance the pH in your body, reducing acidity that can lead to digestive issues.
• Packed with vitamins – Kale is an excellent source of vitamins A, C, and K, all of which play a role in gut and immune health.

5 BEST FOODS FOR GUT HEALTH:

1. Fermented Foods (Kimchi, Sauerkraut, Yogurt, Kefir, Miso)

• Packed with probiotics that support a healthy gut microbiome.
• Help improve digestion and boost immunity.
• Reduce inflammation and support overall gut balance.

2. Leafy Greens (Kale, Spinach, Swiss Chard)

• High in fiber to promote regular digestion.
• Contain prebiotics that feed beneficial gut bacteria.
• Rich in antioxidants that reduce gut inflammation.

3. Bone Broth

• Contains collagen and amino acids that help heal the gut lining.
• Supports digestion and reduces inflammation.
• Great for those with leaky gut or digestive issues.

4. Legumes & Beans (Lentils, Chickpeas, Black Beans)

• High in fiber to promote a healthy gut microbiome.
• Help regulate digestion and prevent constipation.
• Provide plant-based protein and prebiotic compounds.

5. Berries (Blueberries, Raspberries, Blackberries)

• Rich in fiber to support gut bacteria.
• Packed with antioxidants that reduce gut inflammation.
• Help protect against digestive disorders.

HOW TO MAKE A DELICIOUS GUT HEALTHY KALE SALAD

It is so easy to make this kale salad recipe for your gut health! At our house, we make it at least twice a week and serve it with dinner.

STEP 1: CHOP AND MASSAGE KALE

This is the most crucial step to make the best gut healthy kale salad that is also delicious! When you massage kale, you help break down tough fibers that cause bitterness. Make sure to de-stem your kale and chop it very small. Then massage it until it has reduced in mass by about ⅓ and is an even darker green color.

• Remove the stems from 1 head of kale and chop the leaves into small pieces.
• Add the chopped kale to a large bowl and drizzle with 2 tablespoons of olive oil.
• Massage the kale with clean hands for about 2-3 minutes until it becomes soft and tender.
• Add the zest and juice of 1 lemon, and a pinch of salt. Toss into the kale. Set aside.

STEP 2: SAUTE GARLIC, NUTS, AND RAISINS

Next, to make your gut healthy kale salad even more delicious, sauté some fresh minced garlic, nuts, and raisins. You can use any kind of nuts you like, but I love using pistachios on my salads!

• Heat 2 tablespoons of olive oil in a pan over medium heat.
• Add the 8 cloves of minced garlic and sauté for 1-2 minutes until fragrant.
• Stir in the pistachios and raisins, cooking for another 2-3 minutes until the nuts are toasted and the raisins are plump.

Note: if you don't like plump raisins in your salad recipe, simply toss them into the nuts at the end so that they are warmed but not plump.

STEP 3: PUT IT ALL TOGETHER AND ENJOY!

• Pour the warm garlic, pistachios, and raisins over the massaged kale.
• Toss everything together until well combined.
• Serve immediately and enjoy!

And that's it! A simple gut healthy salad recipe ready in no time for you to enjoy!

STORAGE

To store gut healthy kale salad leftovers, follow these tips:

• Keep the kale salad in an airtight container in the fridge for up to 2 days.
• The kale will soften more over time but will still be delicious.
• If you plan to make this ahead, store the sautéed toppings separately and mix them in just before serving.

VARIATIONS

This gut healthy kale salad is incredibly versatile! Try these variations to switch things up:

• Add protein – Top with grilled chicken, salmon, or tofu to turn it into a balanced meal instead of a side dish.
• Use different nuts – Swap pistachios for almonds, walnuts, or pumpkin seeds.
• Make it spicy – Add a pinch of red pepper flakes to the sautéed garlic.
• Add fermented foods – Sprinkle with a bit of sauerkraut for extra gut boosting probiotics.
• Include more veggies – Toss in shredded carrots, cucumbers, or roasted sweet potatoes for even more nutrients!

Looking for more gut healthy side dishes and appetizers? You're going to love these gut healthy recipes!

• Rainbow Fruit Salad
• Caprese Salad
• Healthy Caesar Salad Recipe
• Collard Green Rolls with Peanut Sauce
• The Best Hummus!
• Beet Hummus
• Perfect Steamed Chickpeas (Instant Pot)
• Marinated Fava Bean Recipe
• Healthy Rainbow Potato Fries
• Healthy Zucchini Fries

FAQ'S

Frequently asked questions about my gut healthy kale salad recipe.

WHY DO I NEED TO MASSAGE KALE FOR KALE SALADS?

Massaging kale breaks down its tough fibers, making it softer, easier to chew, and more enjoyable to eat while also reducing its bitterness.

IS IT OK TO EAT A KALE SALAD EVERY DAY?

Yes, but balance is key! Eating kale daily provides essential nutrients and fiber, but rotating greens (like spinach or arugula) can help prevent excessive intake of oxalates, which may impact mineral absorption.

IS KALE SALAD EASY TO DIGEST?

Massaged kale is easier to digest than raw kale because breaking down the fibers helps reduce bloating and makes nutrients more accessible.

ARE KALE SALADS GOOD FOR WEIGHT LOSS?

Yes! Kale salads are low in calories, high in fiber, and packed with nutrients, helping you feel full and satisfied while supporting healthy digestion and metabolism.

HOW DO YOU GET THE BITTERNESS OUT OF KALE SALAD?

Massaging kale with olive oil, lemon juice, or salt helps reduce bitterness, while adding sweet ingredients like raisins or citrus can balance the flavor.

If you try my Gut Healthy Kale Salad Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!