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Home » Salads by Diet » Low Carb

Grilled Asparagus Kale Salad

Made by Anastasia Papapetros - Serves 6 Filed Under: Low Carb, Make Ahead Salads, Paleo, Salad Index, Spring Salads, Vegan, Vegetarian

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This Asparagus Kale Salad is a delicious way to enjoy the king of super healthy greens in a low-carb dish. Combining grilled asparagus and jarred red peppers, this salad is sure to be a hit at any gathering. With its vibrant colours and wonderful flavours, it's sure to be a favourite among health-conscious eaters.

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Grilled Asparagus Kale Salad on a white plate with a red tea towel underneath.

In this grilled asparagus and kale salad, super healthy greens are combined with grilled asparagus and jarred red peppers. The jarred peppers add a nice tangy sweetness, while the asparagus adds a wonderful crunch. The result is a low-carb, great-tasting salad that’s filled with essential vitamins and minerals.

Table of contents

  • Ingredients
  • You Will Need
  • Do I Really Need to Massage My Kale?
    • What to Do Instead of Massaging
  • How to Make This Salad
  • Serving Suggestions
  • Recipe Card

Kale Salads to Satisfy Any Appetite

Not quite the kale salad you had in mind? Don't worry; we have a few others to choose from:

  • Wanna impress well, then our Kale and Cranberry Salad will have your guests falling over themselves to get to this salad; kale, asparagus, red cranberries and dreamy hazelnuts are tossed together and then topped with creamy brie.
  • If you are looking for something exotic, then our Kale Pomegranate Salad is for you; kale is combined with jewelled pomegranate arils, roasted chickpeas and labneh - what an unbelievable combination!
  • Craving some Middle Eastern flavour, then our Kale Fatoush Salad is a must-try; all the fatoush salad ingredients come together again WITH healthy kale!
  • If tropical and fruity is your thing, our Kale Mango Salad is the one you are looking for.
  • Need something creamy and dreamy on your table? Our Kale Broccoli Salad with its creamy balsamic dressing will satisfy your cravings.

Nutrition Snapshot

Asparagus is a great source of vitamins A, C, and K, as well as dietary fibre. It also contains important minerals like iron, calcium, and zinc. This vegetable is packed with antioxidants and anti-inflammatory properties, and it’s also a great source of folate.

Kale is one of the most nutritionally dense greens around. It’s loaded with vitamins A, C, and K, as well as dietary fibre and minerals like calcium, iron, and zinc. Kale is also a powerful source of antioxidants and anti-inflammatory compounds, making it an excellent choice for a nutritious salad.

A close-up of Grilled Asparagus Kale Salad on a white plate.

Ingredients

  • Kale - forms the base of this salad, but you can also use any hearty greens such as chard, silverbeet or collard greens.
  • Asparagus - used for its wonderfully earthy, grassy flavour and because it is just so good when you grill it! You can use sautéed green beans; either fresh or frozen will work here. No need to defrost the beans first; you can sauté them while frozen.
  • Jarred Red Peppers - they bring a pop of bright red colour and some sweet, tangy flavour to this salad. Swap for fresh if you like, or with some sun-dried tomatoes.
  • Almond Slivers - added for some creamy crunch, or swap for chopped almonds, pine nuts, macadamias, or Brazil nuts.
  • Pesto Dressing - so easy just grab a jar of ready-made pesto to add some aromatic flavour to your salad. No pesto? Just use a simple lemon vinaigrette, or even a basic balsamic dressing would work.

You Will Need

Labelled ingredients needed to make a Grilled Asparagus Kale Salad.

Do I Really Need to Massage My Kale?

While this may seem like an odd thing to do to this vitamin-packed leafy green, it helps break down the tough structure and gives kale a smoother texture and softer flavour.

Massaging kale softens the leaves and makes them easier to chew and digest. It also helps release sugars to balance its bitterness for a much tastier salad.

What to Do Instead of Massaging

If the thought of massaging your kale is unappealing, then you have three alternatives:

  1. You can shred the kale finely or chop it into small pieces and let the dressing take care of making it tender. But make sure you make your salad at least an hour or more in advance to allow the kale leaves to soften.
  2. You can place the raw kale leaves (ribs removed) with your dressing and let them soften overnight in your fridge.
  3. You can make your salad well ahead of serving time and let the citrus and vinegar break down the leaves and make them softer.

How to Make This Salad

Step 1- Prepare the Asparagus

Wash your asparagus and remove the woody ends. The best way to do this is by picking an asparagus spear, bending the stalk and snapping it, then lining it up with the other spears and trimming them all the same size.

Add the trimmed spears to a bowl and season with salt and pepper; add some oil and toss the asparagus to coat with the oil and seasonings.

In a hot medium-sized grill pan OR on your barbecue, add the asparagus and cook until tender and slightly charred (approximately 3-5 minutes at the most).

While you allow the asparagus to cool slightly, prepare your kale.

BENDING ASPARAGUS TO CUT OFF WOODY STALKS
BEND THE STALK
SNAPPING ASPARAGUS TO CUT OFF WOODY STALKS
SNAP THE SPEAR
LINING UP YOUR ASPARAGUS FOR CUTTING
LINE THEM UP AND CUT THEM
Hands rubbing oil and seasonings on asparagus spears in a bowl.
RUB ASPARAGUS WITH OIL AND SEASONINGS
Raw asparagus spears on grill pan.
PLACE ASPARAGUS ON HOT GRILL PAN
Grilled asparagus spears in grill pan.
GRILL UNTIL GOLDEN AND TENDER

Step 2- How to Massage the Kale

Either rip the leafy parts of the kale from the ribs or cut them off with a knife and then discard the ribs, then finely shred them.

Place your kale leaves in a large bowl and add the pesto dressing ingredients with some sea salt and gently rub the leaves together for approximately 3 minutes. Don’t overdo it, as you don’t want your kale to turn to mush.

Massaging the kale with the dressing not only softens it so that it is more palatable, but it also has the added benefit of letting the kale soak up the deliciousness of your dressing, which is exactly what we have done in this grilled asparagus salad.

WASHING KALE UNDER COLD RUNNING WATER
WASH YOUR KALE
STRIPPING KALE STEMS BY HAND
STRIP YOUR KALE BY HAND
CUTTING KALE STEMS WITH A KNIFE
OR CUT STEMS WITH A KNIFE
Cutting kale with knife on a chopping board
FINELY SHRED THE KALE
Pesto on top of prepared kale in a glass bowl.
ADD PESTO TO KALE
Hands massaging kale and pesto to soften it.
MASSAGE KALE WITH PESTO

Step 3- Assemble Your Kale Asparagus Salad

Chop your jarred peppers.

Then cut your cooled asparagus into 2.5cm (1 inch) batons.

Place your massaged kale, cooled asparagus, and diced peppers in a large mixing bowl along with the almond slivers.

Season with salt and pepper, then toss the salad until well combined. Taste and adjust seasonings according to your taste.

Arrange in a salad bowl, and scatter with extra slivered almonds to garnish.

Serve and Enjoy!

Diced jarred red peppers on a wooden board.
DICE UP THE PEPPERS
Hands cutting grilled asparagus spears on a wooden board.
CUT UP ASPARAGUS
Prepared Asparagus Kale salad ingredients in a glass bowl.
ADD ALL PREPPED INGREDIENTS TO BOWL
Mixing asparagus kale salad in a glass bowl with tongs.
MIX WELL TO COMBINE
Grilled Asparagus Kale Salad on a white plate with a red tea towel underneath.
ARRANGE IN A SALAD BOWL. SERVE & ENJOY!

Serving Suggestions

This salad pairs well with grilled white-fleshed fish, crispy chicken tenderloin or pork. Serve it with some honey mustard pork fillets or with some crispy chicken tenders for a weeknight meal, or serve it with a grilled whole fish for a dinner party.

Common Questions

How long can I store it?

This is a hearty salad that will keep for approximately 4-5 days so long as you keep it covered in an air-tight container in the fridge.
I like to add some tinned tuna to the leftover salad to make it go further and for some added protein.

Can I food prep this salad?

This grilled asparagus salad is just perfect for food prep for your weekday lunches as it keeps well in the fridge and is substantial enough to keep you energised throughout the day.
Just add any form of protein that you like, such as crumbled feta, grilled chicken breasts, shredded pork, or flaked salmon, to make it a complete meal.

What diets is Grilled Asparagus Salad suitable for?

This salad is low carb which makes it perfect for keto, it is paleo, vegan and vegetarian-friendly, and naturally, it is gluten and dairy-free!
Each serving contains 207 calories and has an extremely low net carb count of four grams.

Recipe Card

Grilled Asparagus Kale Salad on a white plate with a red tea towel underneath.

Grilled Asparagus Kale Salad

In this Grilled Asparagus Kale salad, the king of healthy greens is combined with grilled asparagus and jarred red peppers for a great low carb salad.
Print Recipe Pin Recipe Rate this Recipe
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
* Times are an estimate and will depend on your skill level
Course: Salad
Cuisine: Australian
Keyword: grilled asparagus, jarred peppers, kale salad
Difficulty: Easy
Diet: Suits all diets and eating styles
Servings: 6 as a side
Calories: 207kcal
Author: Anastasia Papapetros
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Ingredients
For the grilled asparagus…
  • 500 grams asparagus approxmately 2 bunches,17.64 ounces
  • 2 tablespoons olive oil
  • Sea salt and cracked black pepper
For the salad…
  • 180 grams kale approximately ½ a bunch, 6.35 ounces
  • 200 grams jarred red capsicums (peppers) approximately four, 7.05 ounces
  • ¼ cup slivered almonds
For the dressing...
  • ¼ cup pesto
  • 3 tablespoons oil
  • ¼ cup red wine vinegar apple cider vinegar
Metric - Imperial
Instructions
  • Wash your asparagus and remove the woody ends.
  • Add the trimmed spears to a bowl and season with salt and pepper; add some oil and toss the asparagus to coat.
  • In a hot medium-sized grill pan OR on your barbecue, add the asparagus and cook until golden and slightly soft (approximately 3-5 minutes at the most).
  • While your asparagus is cooking, wash the kale, trim and remove the stems, then shred finely.
  • In a large mixing bowl add the kale with the pesto dressing ingredients. Massage the kale until it starts to soften (approximately 3 minutes).
  • Dice your jarred capsicums then cut your cooled asparagus into 2.5cm (1 inch) batons.
  • In the bowl with your massaged kale add the asparagus batons, diced peppers and slivered almonds. Season with salt and pepper, then toss the salad until well combined.
  • Taste your kale asparagus salad and adjust seasonings according to your taste. Arrange in a salad bowl, scatter with some extra slivered almonds to garnsh. Serve and Enjoy!

Video

Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories: 207kcal | Carbohydrates: 8g | Protein: 4g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.03g | Cholesterol: 1mg | Sodium: 116mg | Potassium: 380mg | Fiber: 4g | Sugar: 4g | Vitamin A: 4879IU | Vitamin C: 75mg | Calcium: 128mg | Iron: 3mg
Tried this recipe?Mention @salads_with_anastasia or tag #salads_with_anastasia!

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About Anastasia Papapetros

Anastasia has been passionate about cooking since she was eight years old, and hasn't left the kitchen since! With over a decade of experience running her own coffee shop and catering business, Anastasia has developed a true love for salads - especially for family get-togethers and friends' functions. She's the go-to for bringing the perfect salad to any occasion!

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