This salad uses Lacinato kale, also called dinosaur kale, which is mild and less bitter than curly kale. It’s softened with a quick olive oil massage, then tossed with a gentle dressing made without lemon or balsamic vinegar. We use mild white vinegar and a touch of honey for balance. Toasted nuts and soft dried fruits add crunch and natural sweetness, while a light sprinkle of goat cheese makes it creamy without the acid. This GERD-friendly salad is perfect for lunch or as a healthy side.

Ingredients Needed

For the dressing:

¼ cup olive oil: heart-healthy and smooth.
1 tsp white distilled vinegar or rice vinegar: gentle and low-acid.
1 tsp honey (optional): adds natural sweetness.
Pinch of mustard powder (optional): flavor without harsh acidity.
Pinch of kosher salt and black pepper (optional): use only if tolerated.

For the salad:

2 bunches Lacinato kale: stems removed, finely chopped.
Drizzle of olive oil: to massage and soften the kale.
Pinch of kosher salt: helps tenderize the leaves.
⅓ cup soft goat cheese (optional): mild and easier to digest.
⅓ cup toasted sliced almonds, pepitas, or pine nuts: for a gentle crunch.
⅓ cup golden raisins or unsweetened dried blueberries: sweet and stomach-friendly.

How To Make Low Acid Kale Salad

Make the Dressing:
In a small bowl or jar, whisk olive oil, white vinegar, honey (if using), mustard powder, and salt. Set aside.

Prepare the Kale:
Remove the tough stems. Chop the leaves finely. Place in a large bowl and drizzle with a little olive oil and a pinch of salt. Massage the kale with clean hands for 1–2 minutes until it softens.

Assemble the Salad:
Pour the dressing over the kale and toss well. Add goat cheese, nuts, and dried fruit. Toss gently again. Serve immediately.

Recipe Tips

Massage the kale well to reduce bitterness and improve texture.
Skip the cheese for a dairy-free version.
Golden raisins or dried blueberries are easier on digestion than cranberries.
Use rice vinegar for an even milder dressing.
Store dressing separately if making ahead.

How to Store & Reheat

Room Temperature: Serve immediately after tossing.
Fridge: Store undressed kale base up to 3 days. Add dressing and toppings before eating.
Freezer: Not suitable for freezing.

Nutrition Facts (Per Serving, Approximate)

Calories: 180
Sodium: 90 mg
Protein: 5 g
Fat: 12 g
Carbs: 14 g
Fibre: 3 g
Sugar: 6 g

FAQs

Is kale OK for acid reflux?
Yes, kale is alkaline and full of fiber, making it safe for most people with acid reflux.

What salad dressings are OK for low acid diets?
Gentle dressings with olive oil and mild vinegars like rice or white vinegar work best. Avoid citrus and balsamic.

Can I use dried cranberries on a low acid diet?
No, dried cranberries are acidic. Use golden raisins or dried blueberries instead.

Can I use cheese in a low acid salad?
Avoid aged cheeses like Parmesan. Soft goat cheese is milder and may be tolerated.

How do you make kale less bitter?
Massage it with olive oil and salt to break down the fibers and improve taste.

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