Learn how to make kale apple slaw — a bright, crunchy alternative to the Tropical Smoothie Café’s kale slaw with apples. This simple recipe uses a ready-made bag of kale or broccoli slaw to save time and effort. Crisp apples add sweetness and texture, while sunflower seeds and dates bring a pleasant chew and nutty finish. The result is a colorful, flavorful, and healthy side that comes together quickly.
– Lisa
Today we’re sharing an easy Tropical Smoothie Kale Apple Slaw–style recipe that’s vegetarian and gluten-free. The original includes shredded kale, Granny Smith apples, carrots, and a tangy honey-mustard dressing. This version adds more variety by including additional fruits, veggies, and a creamy yogurt-tahini dressing for extra flavor and texture.
The shortcut is using a pre-made slaw mix (kale or broccoli slaw). You skip washing and chopping while keeping all the nutrition and crunch—perfect when you want a quick, healthy side without the prep stress.
🛒 Kale Apple Slaw Ingredients
Ingredients for kale apple slaw:
- 10 ounces undressed kale slaw or broccoli slaw (284 g)
- ½ cup chopped apple (leave the peel on)
- 3 tablespoons sunflower seeds (shelled and toasted)
- 3 Medjool dates, pitted and chopped
- 2 tablespoons finely chopped red onion
For the dressing:
- ¼ cup mayonnaise
- ¼ cup plain low-fat yogurt (regular, not Greek)
- 2 tablespoons maple syrup
- 1 tablespoon tahini
- ½ tablespoon fresh lime juice
- ½ teaspoon each: garlic powder, onion powder, dried dill
- Salt and pepper, to taste
Scroll down for the printable recipe card and step-by-step instructions.
🥬 How to Make Kale Apple Slaw
Chop the apple into ½-inch (1.27 cm) pieces, pit and chop the dates, and finely chop the red onion. Add them to a large bowl with the kale slaw and sunflower seeds. Toss to combine so every bite has a mix of textures and flavors.
Whisk the dressing: combine mayonnaise, plain yogurt, maple syrup, tahini, lime juice, garlic powder, onion powder, dried dill, salt, and pepper in a small bowl. Whisk until smooth and well blended.
Pour the dressing over the slaw and toss gently to coat. Serve immediately for the best crunch. If you need to store leftovers, keep them refrigerated in a covered container for 1–2 days; the greens will soften and apples may brown slightly.
Leftovers
Store leftover kale apple slaw in a covered container in the refrigerator for up to 1–2 days. The dressed greens will soften and apples may darken depending on the variety used.
Can you freeze coleslaw?
Freezing is not recommended for this slaw. Mayonnaise can separate, and fruits and vegetables tend to become mushy after thawing, which alters texture and flavor.
Kale Apple Slaw Recipe (Tropical Smoothie Cafe Alternative)
Summer Yule
Ingredients
- 10 ounces kale slaw 284 grams (or use undressed broccoli slaw)
- 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 plain low-fat yogurt (regular, not Greek)
- 2 tablespoons maple syrup
- 1 tablespoon tahini
- ½ tablespoon fresh lime juice
- 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, pit and chop the dates, and finely chop the red onion.
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Add the kale slaw, apple, sunflower seeds, dates, and onion to a large bowl and stir to combine.
To make the dressing:
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Whisk all dressing ingredients together until smooth.
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Pour dressing over the slaw and toss to coat. Serve and enjoy.
Equipment
- Knife
- Whisk
Notes
💭 Expert Tips from Dietitian Summer Yule
This recipe is a good source of vitamins A and C and provides fiber from a variety of vegetables and fruits. It’s best served as a side since it’s relatively low in protein — pair it with a protein-rich main if you want a complete meal.
Customize freely: swap sunflower seeds for almonds or walnuts, use dried figs or raisins instead of dates, or try a different apple variety to change the flavor profile.
This slaw is great for picnics, BBQs, and potlucks. It adds color, crunch, and a mix of sweet and savory flavors to any spread.
Nutrition information is for one serving.
nutrition info disclaimer
All recipes may not be appropriate for everyone. Consult a registered dietitian or physician for personalized dietary advice. Nutrition estimates can vary by brand and ingredients used.
Nutrition
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🍔 Kale Apple Slaw Serving Suggestions
Use this slaw as a side or as a crunchy topping for burgers and sandwiches. It pairs especially well with buttery corn on the cob, grilled meats, or barbecue dishes.
Protein-rich mains that pair nicely with this slaw include air fryer chicken breast, bison or turkey burgers, and pork tenderloin.
FAQs
How do you make kale slaw vegan?
Swap mayonnaise and dairy yogurt for plant-based alternatives. Unsweetened soy yogurt provides more protein and calcium than some other plant yogurts, but coconut or almond yogurts also work for a dairy-free option.
How do you make keto kale slaw?
To make it low carb, omit the dates and apples and use a sugar-free syrup in the dressing. You may want to adjust sweetness with more syrup or a keto-friendly sweetener.
What can you add to kale slaw to make it tastier?
Mix-ins like pepitas, dried cranberries, apricots, shredded coconut, or chopped nuts all add interest. Choose ingredients that match your preferred flavor balance of sweet, salty, and crunchy.
👩🏻🍳 More Healthy Side Dish Recipes
- Air Fryer Cabbage Steaks
- Air Fryer Frozen Vegetables
- Refrigerator Dill Pickles (No Sugar)
- Air Fryer Roasted Baby Carrots
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