This kale and beet salad is not only pretty to look at, it’s also bursting with flavor and nutrients! Made with roasted beets and carrots, it’s a hearty salad that can be made in advance, so it’s the perfect for meal prep, parties and gatherings or tasty weeknight meals! {Gluten-free, paleo & vegan}
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Best Kale Salad Ever!
This bright and vibrant kale and beet salad with roasted carrots is one of those salads that you’ll want to make on repeat since it always gets rave reviews. Simple to make, it’s perfect for weekly meal prep for quick and easy lunches and dinners, but fancy enough to serve at a potluck or as a side dish at your next holiday table (think Thanksgiving dinner)!
Tender roasted beets and carrots are tossed with massaged kale, pumpkin seeds and dried cranberries, then drizzled in a delicious maple salad dressing with lemon juice and mustard. I highly recommend letting it sit for a while since it tastes even better when all of those flavors have had a chance to come together.
If you’re looking for a new way to incorporate kale into your family mealtimes, this roasted beet and kale salad recipe is it. Even my kiddos go nuts for this tasty salad!
If you love this kale salad recipe, be sure to also check out this Kale Salad with Cranberries, Chick Fil A Kale Salad Recipe and Kale Blueberry Salad.
Why This Salad is Dietitian-Approved
- Make ahead: Because we use kale as the base of this salad, it doesn’t wilt once you add the dressing like your typical lettuce salad might. You can make a big batch on a Sunday and easily enjoy it throughout the week. In fact, it tastes even better the next day!
- Healthy: This roasted beetroot and carrot salad is bursting with goodness! Full of vitamins, minerals, fiber and healthy fats, it’s a great addition to those family meals!
- Customizable: This easy salad is easy to adapt to suit your tastes. You can easily bulk it up for a really hearty and filling main by adding your favorite protein, like garbanzo beans, goat cheese, sliced chicken or salmon, to make it more into a complete meal. Or add in other salad ingredients that you have on hand!
- Accommodates different dietary needs: This salad is totally plant-based, as well as being gluten-free and paleo-friendly so it meets a wide variety of dietary requirements.
Ingredient Notes
For the Salad
- Beets and carrots: Roasting raw beets and carrots really brings out the natural sweetness of these nutrient-packed veggies. We typically use red beets, but you can also try golden beets as well.
- Oil: A little olive oil is used for roasting. I like to use extra virgin olive oil, but you could also sub in canola oil.
- Shallots: These add a great layer of flavor to your roasted veggies. You can also use a sweet or red onion.
- Pumpkin seeds: In addition to being loaded with healthy fats and fiber, pumpkin seeds also add a great texture and crunch to the salad. You could also sub in sunflower seeds.
- Fresh kale: We use curly kale for the leafy green base of this salad. You can also use dinosaur kale (also known as lacinato kale) if you prefer. Use pre-chopped raw kale or even baby if you want to save some time chopping.
- Dried cranberries: I love the burst of sweetness that the cranberries add. It’s a great way to add in a pop of sweetness. Look for dried cranberries that are lower in sugar or naturally sweetened if you can find them.
Dressing Ingredients
- Maple syrup: Opt for 100% pure maple syrup. You could also sub in honey if you don’t have maple syrup.
- Lemon juice: For a little tanginess to balance the earthy beets and carrots. Either white or red wine vinegar would be good substitutes.
- Dijon mustard: This really brings the dressing together and adds a subtle sharpness.
How to Roast Beets and Carrots for Salad
- Preheat the oven to 425 degrees F. In a large mixing bowl, combine beets, carrots, 2 tablespoons of the olive oil and salt and pepper.
- Add carrots and beets to a large sheet pan in a single layer and roast in oven for 15 minutes.
- Remove from oven and toss the shallots and pumpkin seeds with the beets and carrots on the baking sheet. Roast for an additional 10-15 minutes or until the vegetables are just tender.
- Meanwhile, place the chopped kale in the same bowl where the beets and carrots were. Add remaining tablespoon of olive oil and massage into kale leaves with clean hands until the leaves are bright green and tender, about 2-5 minutes.
- In a small bowl or mason jar, mix together the lemon juice, maple syrup and Dijon mustard until combined.
- Remove vegetables from the oven and allow them to cool for 5 minutes. Add vegetable mixture to the bowl with the kale and toss with the dressing until well combined. Add the dried cranberries.
- Allow salad to sit for at least 30 minutes to allow the flavours to combine.
- Serve the salad cold or at room temperature.
Keep scrolling to the recipe card below for the full printable recipe!
Tips for the Best Beet Salad
- Be sure to cut the vegetables (i.e. carrots, beets and shallots) into roughly the same size pieces so that they cook evenly.
- Make sure that you massage the kale for a few minutes before combining with the rest of the ingredients (I like to do this with some olive oil) to reduce the bitterness and toughness of the leaves. This step alone softens the leaves and makes such a difference in the overall taste and texture.
- Keep an eye on the shallots and pumpkin seeds when they’re roasting in the oven as they can burn easily. I found that 10 minutes in the oven was just the right amount of time to roast them and get them lightly browned without burning, but it will depend on your oven.
- Allow the salad to marinate in the dressing for at least 30 minutes (or longer). It tends to taste better the longer that it sits.
- If you aren’t a fan of roasting and peeling beets, you can use pre-cooked beets from the store.
Recipe FAQs
Yes, it’s the perfect make-ahead option as it tends to taste better the longer that it sits! It’s one of those salads that’s great for entertaining, meal prep or potlucks since it can be made in advance and stored in the fridge.
Both methods have their advantages and may be suitable depending on the recipe you’re preparing. For this recipe, I prefer roasting the beets since it helps to concentrate the flavors and brings out a delicious natural sweetness that compliments the other flavors in this salad really nicely.
It has been found that the concentration of phytonutrients, known as betalains, found in beets is diminished by heat (source). Steaming them can be a great way to prepare them to maximize their nutrients.
That being said, I recommend switching up the ways in which you prepare beets to keep them fresh and exciting. Try them raw, steamed or roasted to maximize both enjoyment and nutrient intake.
How to Store
Store the kale and beet salad in the fridge in an airtight container to keep it fresh. It will keep well covered, for up to five days.
How do you roast beets?
There are a couple of methods for roasting beets. You can either roast them whole or slice them first and then roast them.
To roast them whole:
- Clean beets and dry with paper towel to remove excess moisture. Remove taproot. In a medium bowl, toss 2 to 3 medium beets with a bit of olive oil, salt and pepper until well coated.
- Wrap the beets in foil and place them on a foil-lined baking sheet.
- Roast at 400°F until tender when pierced with a fork. For medium sized beets, bake for 30 to 45 minutes. For larger ones, roast for 40 to 60 minutes.
- Remove the beets from the oven and allow them to cool for 15 to 20 minutes. Trim off stems, and peel off the skin.
To roast them sliced:
- Slice the beets into ¼ inch slices. Add the beets to a baking sheet and drizzle with olive oil and desired seasoning. Roast in oven for 15 minutes. Flip and roast for an additional 10-15 minutes or until the beets are just tender.
Kale Salad Nutrition
With all of those vibrant colors, this roasted beet and carrot salad is a nutrient powerhouse! Let’s break down the nutritional benefits of each of these colorful vegetables:
- Kale – This green, leafy vegetable is all the rage these days and reasonably so. It’s high in vitamins A, C, and K, and is also a good source of fiber and potassium.
- Beets – This vegetable is seriously underestimated, but can be a tasty and nutritious addition to any meal, AND they’re especially great in salads. Half a cup of cooked beets contain only 40 calories and they are a good source of fiber. They’re also rich in folate, which is necessary for healthy red blood cells and for synthesizing and repairing DNA. Additionally, it can help decrease the risk of some cancers. Furthermore, they’re a source of potassium, which is good for overall heart health and may help reduce blood pressure (source). Their pretty jewel-colored red pigment, known as betalains have antioxidant and anti-inflammatory properties. Whoever said beets were boring?!
- Carrots – When we think of carrots, the first thing that generally comes to mind is their bright orange color, which is derived from their beta carotene content. When we consume beta carotene, some of it gets converted into retinol which is the active form of vitamin A. Vitamin A has numerous benefits including strengthening the immune system, preventing dry eyes, night blindness and impaired bone growth (source).
So there’s a little nutrition lesson 101. AND the best part is, you can find all of these benefits packed into this salad recipe.
Serving Suggestions
This beet kale salad tastes great paired with the following options:
- Air Fryer Boneless Turkey Breast
- Grilled or roasted chicken (marinated in one of these healthy chicken marinades)
- Pumpkin Chicken Soup
- Healthy Fish Sticks
- Walnut Crusted Salmon
- Parmesan Crusted Cod
- Pesto Chicken Stuffed Sweet Potatoes
Recipe Variations & Ideas
- Switch up the greens: Try arugula instead of kale. You can also add shaved brussels sprouts, sliced radicchio, escarole, or your favorite winter greens.
- Add extra protein: Toss in some chicken, bacon, salmon or roasted chickpeas.
- Add some cheese: Try creamy goat cheese, feta cheese, or blue cheese.
- For nutty flavor: Add in walnuts, pecans, sliced almonds or pistachios instead of or in addition to the pumpkin seeds.
- Try different veggies: Try roasted sweet potato or butternut squash instead of carrots.
- Add some fruit: Sliced apple or pear would also taste amazing in this salad. Ruby-colored pomegranate arils would be a delicious touch, too!
More Delicious Sides
- Cruciferous Crunch Salad
- Maple Roasted Brussel Sprouts and Sweet Potatoes
- Christmas Wreath Salad
- Roasted Maple Bacon Brussel Sprouts
- Roasted Ranch Carrots
Did you make this recipe? Scroll down to leave a star rating and review!
Kale and Beet Salad with Roasted Carrots
Ingredients
- 2 medium beets trimmed, peeled, quartered and sliced a 1/4 inch thick
- 2 large carrots sliced 1/4 inch thick
- 3 tablespoons olive oil divided
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 4 medium shallots peeled and quartered lengthwise
- 1/4 cup unsalted pumpkin seeds
- 4 cups chopped kale stems removed and cut into smaller pieces
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 tablespoon Dijon mustard
- 1/3 cup dried cranberries
Optional Add Ins:
- 4 ounces goat cheese
Instructions
- Preheat the oven to 425 degrees F. In a large bowl, combine beets, carrots, 2 tablespoons of the olive oil and salt and pepper. Add carrots and beets to a baking sheet and roast in oven for 15 minutes.
- Remove from oven and toss the shallots and pumpkin seeds with the beets and carrots on the baking sheet. Roast for an additional 10-15 minutes or until the vegetables are just tender.
- Meanwhile, place the chopped kale in the same bowl where the beets and carrots were. Add remaining tablespoon of olive oil and massage into kale leaves with your hands until the leaves are bright green and tender, about 2-5 minutes.
- In a small bowl, mix together the lemon juice, maple syrup and Dijon mustard until combined.
- Remove vegetables from the oven and allow them to cool for 5 minutes. Add vegetable mixture to the bowl with the kale and toss with the dressing until well combined. Add the dried cranberries.
- Allow salad to sit for at least 30 minutes to allow the flavours to combine. Serve cold or at room temperature.
Notes
- Be sure to cut the vegetables (i.e. carrots, beets and shallots) into roughly the same size pieces so that they cook evenly.
- Make sure that you massage the kale for a few minutes before combining with the rest of the ingredients (I like to do this with some olive oil) to reduce the bitterness and toughness of the leaves. This step alone softens the leaves and makes such a difference in the overall taste and texture.
- Keep an eye on the shallots and pumpkin seeds when they’re roasting in the oven as they can burn easily. I found that 10 minutes in the oven was just the right amount of time to roast them and get them lightly browned without burning, but it will depend on your oven.
- Allow the salad to sit in the dressing for at least 30 minutes (or longer). It tends to taste better the longer that it sits.
Nutrition
This recipe was originally posted September 2018 and was updated April 2024 to include more helpful tips.
Adapted from the Better Homes & Gardens Magazine
Delicious , healthy and flavorful. This was our entree and very satisfying. Topped it with freshly grated Parmesan cheese for an extra kick.
So happy you enjoyed it! It’s definitely a very filling salad. Love the addition of the Parmesan too! Thanks so much for the kind review :)
made this with butternut squash added a very tasty treat to eat as a meal
Mmmm bet it was delicious with butternut squash! So happy you enjoyed it!
Outstanding! Amazing! I got all the ingredients, and added Broccolini from the organic farmer’s market today and cooked this tonight. My husband LOVED it. I thought he would be disappointed to not have any meat tonight but he kept saying how delicious it was. I added a tablespoon of tahini to the dressing because I’m obsessed with tahini over kale. By the way, this was my first time to eat beets!
That’s amazing!! So happy that you and your husband loved the recipe! Love the addition of the broccolini and the tahini too. Glad you had a positive first experience with eating beets…they can be so delicious!