Kale Salad with Chickpeas

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Easy and perfect for meal prep, Kale Salad with Chickpeas takes less than 30 minutes to prepare. It is packed with protein and fiber! Make it ahead of time for a packed lunch or a quick weeknight dinner. High in protein, calcium, and iron. Created by a Registered Dietitian Nutritionist.

Ginger carrot dressing, shredded carrots, red bell pepper, chickpeas, kale, dried cranberries, pepitas, and hemp seeds in a mason salad jars and white bowl.

You can make this kale chickpea salad in a Mason jar, or ditch the jars and combine the salad and dressing in a large bowl instead! However, layering the ingredients keeps them separate, so they last even longer. Plus, these salad jars are easy to take to work or for on-the-go.

This recipe was inspired by my High-Protein Vegan Lentil Salad Jars on this site and pairs well with these Baked Vegan Crab Cakes.

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👩🏼‍🌾 Ingredients
🥬 Substitutions
📖 How to Make Kale Salad with Chickpeas
💡 Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Below are some notes about the ingredients from me as an expert in nutrition.

Kale, chickpeas, shredded carrots, red bell pepper, hemp seeds, dried cranberries, and pepitas in white bowls.

Dried cranberries add a delectable hint of sweetness to this kale salad.
Pepitas, hemp seeds, and chickpeas add protein and fiber. Hemp seeds and pepitas have about 9 grams of protein per 3 tablespoon serving. Chickpeas boast 15 grams per 1 cup serving.
Kale is packed with nutrients, and unlike lettuce, it does not get mushy. This is a delicious way to get your greens!

See the printable recipe card below for quantities.

For the Ginger Carrot Dressing:

Shredded carrots, olive oil, ginger, lemon, toasted sesame oil, rice vinegar, and maple syrup in glass containers on a white marble board.

Carrots add vitamin A, a hint of sweetness, and a gorgeous color to this Ginger Carrot Dressing. Shredding them first makes them easier to blend.
Ginger has anti-inflammatory and antioxidant properties. Because of this, it is thought to boost your overall immunity. This is an irresistible dressing that's also extremely good for your health!

See the printable recipe card below for quantities.

🥬 Substitutions

Kale - Kale is a hearty green that holds up well over time. However, you can also use spinach or arugula.
Chickpeas - Use white, black, or pinto beans instead.
Hemp seeds - These are exceptionally rich in protein but can be expensive. Feel free to omit them entirely or substitute a different seed of your choice.
Pepitas (shelled pumpkin seeds) - Use chopped nuts or a different seed instead.
Dried cranberries - use dried cherries, golden raisins, or Thompson raisins instead for a hint of sweetness
Nuts and seeds - Load your kale salad Mason jars with your choice of chopped nuts and seeds. Just stick to the quantities listed in the recipe card.

📖 How to Make Kale Salad with Chickpeas

This is an overview. The full instructions are in the recipe card below.

Make this Kale Chickpea Salad in a Mason jar or a large bowl. If you make this in a bowl, chop your veggies ahead of time for a quick weeknight dinner.

Ginger Carrot Dressing in a glass measuring cup.

Step 1. Make the dressing: Shred the carrots for the dressing and salad. Add 1 cup of the shredded carrots to a blender with olive oil, rice vinegar, maple syrup, toasted sesame oil, lemon juice, and lemon zest. Blend until smooth. Adjust salt and lemon juice to taste.

Ginger carrot dressing, shredded carrots, red bell pepper, chickpeas, kale, dried cranberries, pepitas and hemp seeds in a mason jar.

Step 2. For the jars: Add the kale salad ingredients to 3 (32-ounce) jars in layers. Add one-third of the dressing, ¾ cup shredded carrots, 1 cup bell pepper, 1 cup chickpeas, 2 cups kale, ⅓ cup dried cranberries, ⅓ cup pepitas, and 1 ½ tablespoons hemp seeds to each jar. Cover and refrigerate for 4 to 5 days.

Ginger carrot dressing, shredded carrots, red bell pepper, chickpeas, kale, dried cranberries, pepitas and hemp seeds in 3 mason salad jars.

If you do not need to meal prep this salad for on-the-go, combine the kale, chickpeas, and remaining ingredients in a large bowl instead. Add the Ginger Carrot Dressing and mix well to combine.

Try these High-Protein Chickpea Quinoa Salad Jars on my website. Check out my Vegan Salad Recipes page for even more meal prep ideas.

💡 Expert Tips

Add the ingredients to the jar in the order specified in the recipe for best results. Add the dressing first so the other ingredients do not get mushy.
Give the jar a good shake before inverting, and use a spoon to scoop out any remaining dressing. You can also keep the dressing on the side for serving your jars. Pack it in single-serve containers for on-the-go.
Roast the chickpeas for a tasty crunch. Toss them with olive oil, paprika, garlic powder, and salt. Roast at 425ºF for about 15 minutes or until crispy and golden.
One (32-ounce) Mason jar serves 2 people.

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🙋🏽‍♀️ Recipe FAQs

How long do the mason jars last in the fridge?

Refrigerate the Kale Chickpea Salad in mason jars, lid-side up, for up to 4 to 5 days.

Can I use a different-sized jar?

To fit this salad into jars in equal amounts without leftovers, the combined jar capacity must equal 96 ounces. For example, you can use eight (12-ounce) jars, six (16-ounce) jars, and so on.

What are the best jars for salads?

Choose a jar with a well-sealing lid and large enough to fit your needs. If it's too small, you won't have space to shake your salad to mix the ingredients. 24-ounce and 32-ounce jars work well. Look for a jar made with sturdy glass. Reputable brands include Ball Mason, Paksh Glass Mason Jars, Kilner Glass Container, and KAMOTA Mason Jars.