Orange Cranberry Kale Salad: Ingredients, Benefits and Recipe

To quote the 1st century Roman Apicius, "We eat with our eyes first." So, if your dinner spread doesn't include an eye-catching salad, it's time to change that! This orange cranberry kale salad is a beautiful showstopper of a recipe that is as delicious as it is good for you. It includes colorful produce like kale, cabbage, oranges and pomegranate arils.

Plus, pecans and dried cranberries add some health benefits to this dish.

The apple cider and maple vinaigrette ties all the flavors together to make this salad special enough for any menu.

Why do cranberries and oranges go together?

Out of many ingredients that pair well in a kale salad, cranberries and oranges really stand out. Part of this is the visual appeal of bright, vibrant orange and deep crimson contrasted against deep greens, but both fruits also have noteworthy health benefits and pack a punch of zesty sweetness.

Most women are familiar with the urinary health benefits of cranberry juice and cranberry supplements. In dried form, cranberries are sweet but can be quite tart—they need a sweeter element to balance them out and make them more palatable. Their dry and chewy texture makes them the ideal pairing for something that is softer and juicier. Mandarin oranges are the perfect complement because they are sweet, tender and juicy—and full of vitamin C.

The combo is beautiful, delicious and from a health perspective, beneficial.

What type of kale is best for this salad?

When making a kale salad that is dressed like this one, curly kale is always the best choice. The bright green hue is more attractive, and the curly leaves are great for soaking up the dressing. All the nooks and crannies really carry the flavors. Plus, once massaged, this type of kale gets super tender and sweeter.

If curly kale is unavailable, look for Russian red or Dinosaur kale. They will do in a pinch, although the presentation will not be quite as pretty.

As a huge kale fan, I would never turn down any kale type; they are each delicious in their own right. Some are more bitter than others, though, which is another reason curly kale is my first choice.

Kale Salad Recipe

Fresh ingredients bring this recipe together

• 3 tablespoons extra virgin olive oil
• 3 tablespoons apple cider vinegar
• 1 tablespoon pure maple syrup
• ¼ teaspoon salt
• Fresh ground black pepper to your preferences (4-5 grinds of a mill)
• 1 bunch kale, stemmed and chopped small (about 4 cups)
• 2 cups red cabbage, shredded
• ½ cup toasted unsalted pecans
• 4 mandarin oranges, peeled and segmented
• ¼ cup dried cranberries
• ½ cup pomegranate arils

Preparation

1. Make the dressing in a small jar by adding extra virgin olive oil, vinegar, pure maple syrup, salt and pepper and whisking or shaking until combined.
2. To a large salad bowl, add the chopped kale and cabbage. Drizzle a tablespoon or two of the dressing over them and then, with clean hands, massage the dressing into the leaves. You will feel the kale and cabbage get tender.
3. Add the pecans, mandarin orange segments, dried cranberries and pomegranate arils to your bowl and toss until combined and all the elements are distributed evenly throughout the salad.
4. Enjoy within 3 days for the best quality.

Nutritional values per serving*

Calories: 296
Carbohydrates: 30 g
Protein: 3 g
Fat: 20 g
Saturated Fat: 2 g
Sodium: 163 mg
Potassium: 386 mg
Fiber: 5 g
Sugar: 23 g

*All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for Success

Follow these tips for a stellar salad:

• Do not skip the massaging of the kale and cabbage. Using your clean hands to rub the dressing into the leaves makes a world of difference.
• If you want to prepare the salad in advance, keep the dressing separate until an hour or so before serving the salad. Store the kale and cabbage together, but keep all the other elements separate.
• If you cannot find toasted or roasted pecans that are unsalted, then buy the raw ones and toast them yourself. Simply put them on a sheet pan and bake at 350 degrees for 5-7 minutes.
• Be sure to select seedless mandarins for the salad, unless you like some extra crunch!

Should I use fresh or dried cranberries?

Although fresh cranberries come without the processing and added sugar of dried cranberries, they are incredibly bitter and tart. Most people would not enjoy raw cranberries in this salad, as both the flavor and texture are intense and unpalatable.

Instead, choose a sweetened, dried cranberry that resembles a red raisin. These are delicious and sweetly tart, perfect for this orange cranberry kale salad recipe.

Do I need to massage kale for salad?

As a kale salad aficionado, many people tell me they are not fans of kale. Most of the time, that is because they are just not doing kale right.

While it's safe and perfectly fine to eat kale that has not been massaged, a superior kale experience begins with a massage. Rubbing the kale with a little extra virgin olive oil, dressing or lemon helps to break down the leaves and make them super tender. The difference is like night and day. Massaging kale is an instant improvement in both the texture and flavor.

Does orange cranberry kale salad get you enough cranberry?

Cranberry is well-known in the wellness world for its urinary health benefits. Our kale salad recipe includes this beneficial fruit, but if urinary health is your goal, a nutritional supplement would be a better option.

Daily cranberry supplements are made with powerful cranberry fruit concentrates packed with healthy proanthocyanidins, the compounds that promote urinary system health and protect against oxidative stress. They are also a convenient and sugar-free way to support your health journey.

References

• Xiong Z, et al. "Preventive effect of cranberries with high dose of proanthocyanidins on urinary tract infections: a meta-analysis and systematic review." Front Nutr. November 2024. https://pubmed.ncbi.nlm.nih.gov/39668896/
• Zawn V. "What are the health benefits of cranberry juice?" MedicalNewsToday. June 2025. https://www.medicalnewstoday.com/articles/322731
• "Tangerines, (mandarin oranges), raw." U.S. Department of Agriculture. April 2018. https://fdc.nal.usda.gov/food-details/169105/nutrients