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Learn how to make kale apple slaw, a fresh twist on the kale slaw with apples from the Tropical Smoothie Café. This easy recipe comes together fast using a bag of kale or broccoli slaw, so there’s no prep stress. Crisp apples add sweetness and crunch, making it far more exciting than soggy cabbage coleslaw. My apple kale slaw is colorful, flavorful, and perfect for a quick, healthy side!
– Lisa
Today we’re covering how to make a Tropical Smoothie Kale Apple Slaw alternative, a popular vegetarian and gluten-free side. Their version features shredded kale, Granny Smith apples, carrots, and a tangy honey mustard dressing.
My version levels things up with even more fruits and veggies. Kale, apples, Brussels sprouts, broccoli, cabbage, carrots, Medjool dates, and sunflower seeds come together in a creamy yogurt-tahini dressing for incredible flavor and texture. Even the picky eaters in my family love this healthy kale coleslaw.
The real shortcut here is using a pre-made veggie slaw mix. Kale or broccoli slaw both work perfectly and save you from washing, chopping, and massaging kale. It’s faster, easier, and just as delicious.
🛒 Kale Apple Slaw Ingredients
Here are the ingredients you need for kale apple slaw:
- 10 ounces undressed kale slaw or broccoli slaw (284 grams)
- ½ cup chopped apple (do not peel)
- 3 tablespoons sunflower seeds (shelled and roasted)
- 3 Medjool dates, pitted and chopped
- 2 tablespoons finely chopped red onion
For the kale slaw dressing:
- ¼ cup mayonnaise
- ¼ cup yogurt, plain, low-fat (regular, not Greek yogurt)
- 2 tablespoons maple syrup
- 1 tablespoon tahini
- ½ tablespoon lime juice, fresh squeezed
- ½ teaspoon each: garlic powder, onion powder, dried dill
- salt and pepper, to taste
Get a printable recipe card below.
What is kale slaw?
It’s a mix of shredded vegetables, often including green kale, broccoli, green and red cabbage, carrots, cauliflower, and Brussels sprouts. The exact blend can vary, and that’s perfectly fine.
Preparing all of these veggies from scratch for one dish would be a lot of work. Using a pre-made mix makes it easy while still giving you a wide range of nutrients from different vegetables.
Tahini is a sesame seed base that is a popular ingredient in hummus. It’s quite bitter and benefits from some added sweetness. To keep this dish added sugar free, use sugar-free maple syrup in the dressing.
If you don’t like tahini, feel free to substitute with your favorite dressing. Creamy honey mustard dressing or poppy seed dressing would be nice options. The nutrition information for the recipe will change with any substitutions made.
You could also use apple cider vinegar, lemon juice, or orange juice instead of lime juice.
🥬 How to Make Kale Apple Slaw
Chop the apple into ½-inch (1.27 cm) pieces, then chop the dates and onion. Add them to a large bowl with the kale slaw and sunflower seeds, and stir everything together. You’re already most of the way there with this easy recipe.
Next, make the dressing. This sweet and tangy mix really brings it all together. In a small bowl, whisk the mayo, yogurt, syrup, tahini, juice, garlic powder, onion powder, dill, salt, and pepper until smooth.
Pour the dressing over the slaw mixture and toss to coat. That’s it! Your side dish is ready to serve.
Leftovers
Store leftover kale apple slaw in a covered container in the refrigerator for up to 1–2 days. Since it’s already dressed, the greens will soften over time, and some apples may brown depending on the variety.
Can you freeze coleslaw?
It’s not recommended for this recipe. The mayo can separate after thawing, and both the apples and greens tend to become mushy, which impacts the texture and overall flavor.
Watch How to Make It!
Kale Apple Slaw Recipe (Tropical Smoothie Cafe Alternative)
Ingredients
- 10 ounces kale slaw 284 grams (or use a bag of your favorite undressed broccoli slaw mix)
- ½ cup chopped apple (do not peel!)
- 3 tablespoons sunflower seeds (shelled and toasted)
- 3 Medjool dates, pitted and chopped
- 2 tablespoons finely chopped red onion
For the kale slaw dressing:
- ¼ cup mayonnaise
- ¼ cup yogurt, plain, low-fat (regular, not Greek yogurt)
- 2 tablespoons maple syrup (use sugar-free maple syrup to keep this recipe added sugar free)
- 1 tablespoon tahini
- ½ tablespoon lime juice, fresh squeezed
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried dill
- salt and pepper, to taste
Instructions
To make kale apple slaw:
- Chop the apple into ½-inch dice (1.27 cm), chop the dates, and finely chop the red onion.
- Add the kale slaw mix, apples, sunflower seeds, dates, and onion to a large bowl. Stir.
To make kale slaw dressing:
- Whisk all of the "for the kale slaw dressing" ingredients together until smooth.
- Pour the dressing over the top of the kale mixture and stir to combine. Enjoy!
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 3 recipe (weight maintenance and active lifestyles). This kale apple slaw is a great source of vitamins A and C, along with fiber from a variety of vegetables and fruits, and healthy fats from seeds. It works best as a side dish since it’s relatively low in protein, so you may want to pair it with a protein-rich main. It’s easy to customize this recipe based on what you have on hand. Swap sunflower seeds for almonds, walnuts, or pecans, or use raisins or dried figs in place of dates. Different apple varieties can change the flavor slightly as well. This slaw works well for picnics, BBQs, and potlucks, and it tends to be a crowd-pleaser. If traditional coleslaw feels a bit plain, this version offers a crisp texture, a mix of flavors, and a more colorful presentation. Nutrition information is for one serving.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
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🍔 Kale Apple Slaw Serving Suggestions
This recipe works well as a side dish, or you can use it to top a burger or sandwich for extra crunch and flavor. It pairs nicely with buttery corn on the cob and barbecue pork ribs at a cookout.
If you’re building a meal, here are some protein-packed main dishes that go well with coleslaw:
FAQs
How do you make kale slaw vegan?
To make a vegan version, simply swap the mayonnaise and yogurt for plant-based alternatives. Unsweetened calcium-fortified soy yogurt is a strong nutritional choice, though it can be harder to find than coconut or almond yogurt options.
How do you make keto kale slaw?
Making kale slaw low carb is a bit trickier. You will need to omit the dates and apples and be sure to use sugar-free syrup in the dressing. You may need to add more syrup since you’re no longer getting the natural sweetness from apples and dates.
What can you add to kale slaw to make it tastier?
This really comes down to personal preference. If you enjoy things like pepitas, dried cranberries, dried apricots, or shredded coconut, feel free to mix them in. The best combinations are the ones that match your own taste.
👩🏻🍳 More Healthy Side Dish Recipes
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
I swapped raisins for dates and pecans for seeds and added cooked and diced pork breakfast chops so it would be all-in-one. My husband and son loved it. Thank you so much!
Hi Lisa, that sounds delicious! Thank you for dropping in 🙂
That must be some creation, Summer, to draw a teenager’s interest ahead of corn-on-the-cob and ribs. Seriously? We both know how impulsive teens are, and this affirmation is the highest compliment someone could pay the dish. Oh, and a supertaster giving it, no less.
With that endorsement, and the mega-benefits taken alongside, how can mere mortals resist? By Jove, I think you’ve done it!
Thank you! It’s a good thing because I’m far more likely to make this on a regular basis versus the ribs. (Though I do love those ribs lol)
Yes, those ribs do look mighty tasty, too, but I didn’t comment on them earlier, because this is the slaw’s show. Top honors all around. Oh, the corn too.
Yes, t’was all good, and thank you!