When it comes to creating a salad that’s both nutritious and indulgent, a Honey Glazed Roasted Carrot and Kale Salad with Candied Bacon, Feta, and Chestnuts hits all the right notes. This salad is a mix of savory, sweet, and tangy flavors, offering a delightful balance that appeals to many palates. Whether you’re looking for a hearty side dish or a main course, this salad is a versatile option for any meal. Let’s dive into its components, how to make it, suitable substitutions, nutritional values, and tips on storing it for later enjoyment.

If you love food, then you will know that there has been a food obsession with kale lately. About a year and a half ago, it was deemed the new superfood, and we began to see it more and more often in restaurants – and not just in it’s cooked form.  We see it in soup, as a side dish, and even in your morning smoothie!

If you compare kale to spinach, it seems pretty similar nutritionally (they have the same amount of fibre, natural sodium and are both really low in calories).  But, when you look at their vitamin content, kale really trumps spinach (spinach has 56% of your daily recommendation of Vitamin A and 14% or your Vitamin C…but kale has 206% of your Vitamin A and 134% of your Vitamin C).  That’s why throwing a handful of kale into your morning smoothie is such a great idea (see this cool trick on how to do this easier!)

But the best part about using kale in your diet is that, because it is one of the most sturdy greens out there,  it lasts longer in your crisper drawer.  Aaaand, what do you usually look for in your crisper drawer when you’re making dinner?  Stuff for your nightly dinner salad!

When you’re talking salad, you want to make sure your greens are as tender as possible.  If you can get your hands on some baby kale, that would be the best.  But, fear not…if you are used the regular stuff, I will show you a trick on getting it nice and tender!!

Why You’ll Love This Kale Salad

This salad combines roasted, caramelized carrots and earthy kale with sweet and salty candied bacon, creamy feta, and crunchy chestnuts, making every bite a satisfying experience. The honey glaze adds a touch of sweetness that enhances the flavors of the roasted carrots while balancing the saltiness of the bacon and feta. The kale provides a fresh, slightly bitter contrast, while chestnuts add texture and nuttiness.

Substitutions and Ingredient Variations

This salad offers plenty of flexibility, so you can adapt it to your taste preferences or dietary needs. Here are some substitutions to consider:

1. Carrots:
   • Substitute with roasted sweet potatoes, parsnips, or butternut squash if you prefer different root vegetables. These options also roast well and pair beautifully with honey or maple glaze.
   • For a more colorful presentation, try using rainbow carrots.
2. Kale:
   • If you’re not a fan of kale, swap it with other hearty greens like spinach, arugula, or Swiss chard. These greens still hold up well to the robust flavors in this salad.
   • If you want a milder option, baby kale offers a more tender texture.
3. Candied Bacon:
   • For a vegetarian option, skip the bacon and use roasted chickpeas or crispy tofu seasoned with smoked paprika for that smoky flavor.
   • Turkey bacon or pancetta can also be used for a leaner option.
4. Feta:
   • Substitute feta with goat cheese or blue cheese for a tangier taste. If you prefer a milder cheese, try crumbled ricotta salata.
   • For a dairy-free version, opt for a vegan feta made from almonds or tofu.
5. Chestnuts:
   • Swap chestnuts with walnuts, pecans, or almonds if you prefer a different nutty texture.
   • For a nut-free version, roasted sunflower seeds or pumpkin seeds add a nice crunch.
6. Honey Glaze:
   • Use maple syrup or agave nectar as a substitute for honey to keep the salad vegan-friendly.
   • A balsamic glaze can also provide a tangy-sweet element if you’re looking for something different.

Preparation Method

Preparing this salad involves a few steps, but the result is worth the effort. Here’s an overview of the method:

1. Roasting the Carrots: Start by peeling and cutting the carrots into even-sized pieces for uniform cooking. Toss them in a mixture of olive oil, honey, salt, and pepper, and roast them in the oven until they’re caramelized and tender. The honey glaze creates a sticky, sweet coating that enhances the natural sweetness of the carrots. These roasted carrots can be used as a side dish on their own – they are that good!!
2. Preparing the Kale: While the carrots are roasting, prepare the kale. Remove the thick stems and tear the leaves into bite-sized pieces. Massaging the kale with a bit of olive oil, lemon juice, and salt helps to soften it, making it tender and more palatable. This step is crucial for creating a balanced texture, ensuring the kale is not too tough or bitter.
3. Candied Bacon: Cook the bacon until crispy and toss it in a mixture of brown sugar or maple syrup for a candied effect. This adds a sweet, crunchy element to the salad, balancing the earthy flavors of the kale and roasted carrots.
4. Chestnuts: If you’re using fresh chestnuts, you’ll need to roast and peel them first. Alternatively, pre-packaged chestnuts save time and effort. Toast them briefly in a pan to enhance their flavor before adding them to the salad.
5. Assembling the Salad: Combine the roasted carrots, massaged kale, candied bacon, feta, and toasted chestnuts in a large bowl. Toss everything together and adjust the seasoning as needed. A drizzle of honey or balsamic glaze can finish the salad, adding extra flavor and shine.
6. Serving: Serve the salad warm or at room temperature. It pairs well with roasted meats or can be enjoyed as a standalone meal with a slice of crusty bread.

Nutritional Values

This kale salad is a powerhouse of nutrients, thanks to its wholesome ingredients:

• Kale: Rich in vitamins A, C, and K, kale is a nutrient-dense green that provides fiber, antioxidants, and anti-inflammatory properties.
• Carrots: High in beta-carotene, fiber, and antioxidants, carrots contribute to eye health and immune support.
• Candied Bacon: Adds protein and fat, but its sugar content should be consumed in moderation. If you prefer a leaner or vegetarian option, the salad’s nutritional value will shift accordingly.
• Feta Cheese: Offers protein, calcium, and beneficial fats, but be mindful of its sodium content. For lower sodium, reduce the amount or opt for a lower-sodium cheese.
• Chestnuts: Low in fat and high in complex carbohydrates, chestnuts provide energy and a good dose of vitamin C and fiber.

The Dressing for This Kale Salad:

This kale salad uses a basic vinaigrette as well as an optional drizzle of tahini dressing. You can see both of these dressings in this post!

Approximate Nutritional Breakdown (per serving):

• Calories: 350-450 (depending on portion size and substitutions)
• Protein: 10-15 grams
• Fat: 15-20 grams
• Carbohydrates: 30-40 grams
• Fiber: 6-8 grams

This salad offers a balanced mix of macronutrients, making it suitable for a nutritious and filling meal or side dish. Adjusting the components can make it lighter or heartier, depending on your dietary goals. If you want to read more about kale as a powerhouse, check out this article!

Storage and Make-Ahead Tips

This salad can be prepared ahead of time, making it convenient for meal prep or entertaining:

1. Storage:
   • Store the salad in an airtight container in the refrigerator for up to 3 days. If you plan to store it longer, keep the components separate and assemble when ready to eat to maintain freshness.
   • The kale may become softer as it sits, so consider refreshing it with a bit of lemon juice or olive oil before serving.
2. Make-Ahead Tips:
   • Roast the carrots and cook the candied bacon ahead of time. The roasted carrots and bacon can be stored separately in the fridge for up to 2 days.
   • Kale can be massaged and prepped a day in advance. Keep it in an airtight container to maintain its freshness.
   • Assemble the salad just before serving to keep the ingredients crisp and vibrant. Add any final dressings or glazes at the last minute to prevent the salad from becoming soggy.
3. Freezing:
   • While it’s best to enjoy this salad fresh, some components like roasted carrots and chestnuts can be frozen for up to 3 months. Store them separately in freezer-safe bags, and when ready to use, thaw and reheat them before incorporating them into the salad.
   • Avoid freezing the kale, bacon, and cheese, as they do not thaw well and can become mushy or lose their flavor.

A Honey Glazed Roasted Carrot and Kale Salad with Candied Bacon, Feta, and Chestnuts is more than just a salad—it’s a flavorful, textured, and satisfying dish that can elevate any meal. With its sweet and savory elements, it’s a great option for both everyday meals and special occasions. The flexibility in ingredients allows you to customize it according to your preferences and dietary needs, while the preparation and storage tips make it easy to incorporate into your weekly meal plans. Whether you’re a kale lover or just discovering this nutrient-packed green, this salad is sure to become a favorite on your table.

In case you want to pin this for later, here you go…

Autumn Kale Salad

This salad hits all the right flavour notes: sweet, caramelized and honey-coated carrots topping the beautiful garden kale. With the addition of the creamy chestnuts, sweet bacon and cool feta! The colours of the rainbow...a good indication that you have a plate full of vitamin packed goodness.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Course Salad

Cuisine American

Servings 6

Ingredients

  

• 1 bunch of smallish carrots with the greens tips see note
• 2 tbsp olive oil divided
• 2-3 cloves of garlic minced
• 2 tbsp honey
• 4 rashers of bacon
• 1 tbsp brown sugar
• 1 package of baby kale or a bunch of kale
• A basic vinaigrette dressing (link above) like the one hyperlinked above or some olive oil and red wine vinegar
• Salt and pepper to taste
• 1/2 c crumbled feta
• A handful of chopped chestnuts or you can aslo sub in sunflower seeds
• A drizzle of this tahini dressing (link above) optional but really brings the layering of flavours to another level!
• Fresh lemon quarters optional

Instructions

 

• Preheat your oven to 400 degrees; scatter the carrots on a baking sheet, drizzle with 1 tbsp of the oil and roast for about 15 minutes.
• Remove the tray from the oven and toss the carrots with the honey, garlic and the remining tbsp of oil; arrange the carrots to one side.
• On the other side, lay the bacon flat and return to the oven for 15 more minutes (or until the bacon crisps up).
• While the bacon and carrots are cooking, cut up the kale into bite sized pieces (check this post out about removing the stems - which you have to do here because they are really tough).
• Fill your sink with really cold water and give them a swish; get them dry by either laying them on a clean tea towel or use a salad spinner).
• When the bacon is crisp, remove the pan, sprinkle the bacon with the brown sugar and return the pan to the oven but shut the oven off (we just want the sugar to melt).
• Place your chopped kale in your salad dish and drizzle it with about 2-3 tbsp of your vinaigrette (or, alternatively, with about 2 tbsp olive oil and 2 tbsp vinegar) and season with salt and pepper.
• Now, with clean hands, really massage the lettuce while you distribute the dressing (the acid in the dressing along with your hands will break down some of the fibres in the kale to make it more pliable).
• Place the bacon on a cutting board and chop it into tiny pieces; set aside.
• To assemble the salad, take the dressed kale and top it with the honey glazed garlic carrots (make it pretty...place them nicely along the centre of the plate); top with the crumbled feta, the chopped bacon and the sunflower seeds.  Drizzle with the tahini dressing (if using ) and place some lemon wedges along the edges so people can individually give their own portion a squeeze of freshness!

Notes

If you can't find the carrots described above (medium carrots with the green part attached), just peel up some regular carrots and cut them into halves or quarters - you want them the width and length of one of your fingers).