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This main-course, massaged kale salad is served with hot honey salmon bites, roasted sweet potato cubes, and creamy avocado! Perfect for a healthy lunch or dinner, you will love this kale salmon salad filled with nourishing fats, quality protein, and fiber.

Serving of kale salmon salad in a bowl.

Meals like this kale and salmon salad remind me SO much of the dishes I used to prep for lunch when I was both in grad school or working in an office. It’s the kind of recipe that you can make once, eat twice! By that I mean, it’s perfect for dinner one night and lunch the next day. Of course, it’s also a great option for a nutritious meal for you and your partner to enjoy together 🙂

While the hot honey salmon bites have a little spice to them, I promise it’s not overpowering! I’m not very good with spicy foods myself, so the spice on this is mild and balanced out with the sweetness of the honey. Of course, you may add more spice if desired, through some extra cayenne or chili flakes.

If you’re looking for more dietitian-designed, healthy salmon recipes that are perfect for a main course – you may also enjoy my salmon quinoa bowl with herbed tahini dressing, this Mediterranean-inspired salmon couscous salad, or my taco salmon rice bowl!

Recipe ingredients in small bowls.

About the ingredients

  1. Salmon: You may use any type of salmon for this recipe, but I would recommend choosing fresh salmon over frozen (if possible). It makes for a much better texture when baked! TIP: ask the people behind the fish counter to remove the salmon skin for you – they will likely do a much cleaner job, and the salmon will be much easier for you to cut into cubes (I say this with experience trying to remove it myself haha).
  2. Kale: Either curly kale or lacinato/dinosaur kale will work for this recipe. You will need either one large bunch or two smaller bunches of kale, or you could purchase one of those bags of pre-chopped tuscan kale.
  3. Sweet potato: Roasted sweet potatoes add a nutritious starch to this salad, to help keep you satisfied. NOTE: In the photos, you can see that I’ve used purple sweet potatoes, but I would actually recommend using regular orange sweet potatoes OR Japanese sweet potatoes. They’re a little bit softer and more tender, pairing better with the rest of the ingredients. The purple colour was mostly used for the picture, so that you’d see some contrast with the salmon bites (which kind of look like roasted orange sweet potatoes themselves)!
  4. Hot honey: The salmon bites are coated in one of my pantry staples: spicy honey! I’ve linked the brand I like (Mike’s Hot Honey), which is available on Amazon. If you don’t have access to hot honey, you can use regular honey, chili flakes, and apple cider vinegar or white wine vinegar instead. I’ll share some measurements for this alternative in the recipe card below.
  5. Cayenne: Adds an extra bit of spice to round out the flavour and complexity of the salmon bites.
  6. Paprika: Like cayenne, paprika also adds more flavour to the salmon. You may use either smoked or regular paprika, depending on what you have on hand.
  7. Olive oil: This heart-healthy fat is used to massage the kale and cook the sweet potatoes.
  8. Lemon: Some fresh lemon juice is also used to massage the kale.
  9. Garlic powder: Likewise, garlic powder is part of the kale dressing and also used to coat the salmon bites.
  10. Avocado: Some freshly sliced avocado is added to the salad at the end. I love the texture and mouthfeel it provides, along with some more nourishing fats.
  11. Pumpkin seeds (optional): You may sprinkle some pumpkin seeds on this salad if you’d like! They add a bit of crunch, but are totally optional.

Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!

Visual guide: how to make kale salad with salmon bites

Kale massaged in olive oil dressing in a large bowl.

STEP 1: Start this recipe by massaging the kale in olive oil, lemon juice, garlic powder, and salt. Let the kale sit and soften while you make the rest of the salad. If you’ve never massaged kale before, you can check out my post all about how to massage kale!

Sweet potato cubes on a baking sheet for roasting in oven.

STEP 2: Next you’ll want to cut the sweet potato into cubes. Place them on a baking sheet, then toss in olive oil, salt, and pepper. Arrange them in a single, spaced-out layer before transferring to the oven for about 30 minutes.

Uncooked salmon cut into cubes.

STEP 3: While the sweet potatoes cook, prepare your salmon bites! Cut the raw salmon into roughly 3/4-inch cubes.

Salmon cubes tossed in spicy honey mixture.

STEP 4: Transfer the salmon cubes to a bowl, then toss them in olive oil, hot honey, paprika, cayenne, garlic powder, and salt until well-coated.

Hot honey salmon bites on a baking sheet before cooking.

STEP 5: Spread the tossed salmon cubes onto a lined baking sheet, making sure to get all that hot honey dressing on there.

Oven-baked hot honey salmon bites on baking sheet.

STEP 6: Place the salmon in the oven for about 12 minutes, until cooked. Remove along with the sweet potatoes, then plate the salad with all the ingredients!

Nutrition benefits of kale

They don’t call kale a superfood for nothing! Just one cup of kale provides over 100% of your daily needs for:

  • vitamin A (206%)
  • vitamin K (684%)
  • vitamin C (134%)

Kale is also a good source of other micronutrients like:

  • manganese
  • magnesium
  • potassium
  • calcium
  • copper
  • vitamin B6

That same cup provides 2 grams of dietary fibre, helping to keep your gut and heart happy. In addition to micronutrients, kale is also loaded with antioxidants, which prevent cellular damage and provide a multitude of health benefits.

Nutrition benefits of salmon

Salmon is an excellent source of quality, complete protein, which helps to protect bone health and prevent muscle loss, among many other functions.

  • a 3-ounce serving provides 17 grams
  • a 6-ounce piece will give you 34 grams

In addition to protein, salmon is rich in heart-healthy unsaturated fatty acids, including omega-3s. Omega-3s are known to support heart health, brain health, and to reduce inflammation overall.

On the micronutrient side, salmon is a great source of B vitamins like:

  • vitamin B12
  • vitamin B6
  • thiamin
  • riboflavin
  • niacin

Salmon is also a good source of minerals like potassium and selenium.

Serving of kale salad with hot honey salmon bites in a bowl.

More kale salad recipes

Did you give this Kale Salmon Salad Recipe a try? Let me know by leaving a comment and recipe rating below!

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Get the Recipe: Healthy Kale Salad With Salmon Bites

This massaged kale salad is served with hot honey salmon bites, roasted sweet potato cubes, and creamy avocado! Perfect for a healthy lunch or dinner, you will love this kale salmon salad filled with nourishing fats, quality protein, and fiber.
Serving of kale salmon salad in a bowl.
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Ingredients

Kale salad:

  • 5 cups kale, stems removed + chopped (approx. 1 large bunch or 2 smaller ones)
  • 2 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1/2 tsp garlic powder
  • Salt + pepper, to taste
  • 1/2 a medium or small avocado (cut into chunks)
  • Optional: sprinkle of pumpkin seeds

Roasted sweet potato:

  • 1 medium sweet potato
  • 1 tsp olive oil
  • Salt + pepper, to taste

Salmon bites:

  • 12 ounces salmon, skin removed (340 grams)
  • 1 Tbsp hot honey (see notes)
  • 1 tsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika (regular or smoked)
  • Pinch of cayenne pepper
  • Salt + pepper, to taste

Instructions

  • Preheat oven to 400F. Line 1 large and 1 smaller baking sheet with parchment.
  • MASSAGE KALE: Place chopped kale into a large salad bowl. Add olive oil, lemon juice, garlic powder, salt, and pepper. Using clean hands, squeeze and massage the dressing into the kale leaves for about 30-60 seconds. Set aside to continue softening.
  • ROAST SWEET POTATO: Peel and chop sweet potato into roughly 3/4-inch cubes. Place cubes on the larger baking sheet, then toss in olive oil, salt, and pepper. Arrange in a single, spaced-out layer before transferring to the oven for about 30 minutes, until lightly browned and fork-tender.
  • COOK SALMON: Using a sharp knife, cut raw salmon into 3/4-inch cubes. Transfer the salmon cubes to a bowl, then toss them in olive oil, hot honey, paprika, cayenne, garlic powder, salt, and pepper until well-coated. If you don't have hot honey, please see notes!
    Transfer salmon to the smaller baking sheet and spread bites out in an even, spaced-out layer. Place in the oven for about 12 minutes, until cooked (I like to time this with the remaining 12 mins on the sweet potatoes, so they're done at the same time).
  • PLATE SALAD: Divide massaged kale into 2 bowls. Top with roasted sweet potatoes and salmon bites, dividing evenly. Add avocado chunks, and a sprinkle of pumpkin seeds (if using). Drizzle some extra hot honey overtop, if desired, and season with more salt + pepper, as needed. Enjoy!

Notes

*NO HOT HONEY? I have a hard time finding it at my local grocery store, but I LOVE this one from Mike’s Hot Honey (it’s available on Amazon). If you’re not able to purchase it, you may instead combine 1 Tbsp of regular honey, 1/4 tsp of chili flakes, and 1/2 a tsp of white vinegar (either apple cider or white wine vinegar) ALONG WITH the olive oil, paprika, cayenne, and garlic powder as outlined in the recipe.
*TIP: Ask the people behind the fish counter to remove the salmon skin for you – they will likely do a much cleaner job, and the salmon will be much easier for you to work with (I say this with experience trying to remove it myself!!)
*TYPE OF SWEET POTATO: In the photos, you can see that I’ve used purple sweet potatoes, but I would actually recommend using regular orange sweet potatoes OR Japanese sweet potatoes. They’re a little bit softer and more tender, pairing better with the rest of the ingredients. The purple colour was mostly used for the picture, so that you’d see some contrast with the salmon bites (which kind of look like roasted orange sweet potatoes themselves lol)!
*LEFTOVERS: This salad is best enjoyed immediately or the following day. Store it in an airtight container in the fridge. There is no need to reheat the leftovers – they can be enjoyed cold.

Nutrition

As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.

Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.

Did you make this recipe?

Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!

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