By Grocery List Plus Editorial Staff | Published on October 3, 2026

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Fresh Kale Salad with Corn and Sunflower Seeds

Serves 4

127 cal · 15 min

Fresh Kale Salad with Corn and Sunflower Seeds

Recipe GLPRb61362821cd3fa

Rate this recipe

Average rating: 4.5 (1)

Salad
15 min
127 cal
Servings: 4
SNAP eligible

A crisp and colorful salad featuring tender baby kale combined with sweet corn, fresh cherry tomatoes, carrots, and red onion, finished with a generous sprinkle of sunflower seeds. The balsamic vinegar dressing brings everything together with a tangy, smooth flavor. This refreshing salad is perfect as a light side dish or starter, best served immediately after dressing to keep all the vegetables fresh and vibrant.

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Ingredients

5 oz Fresh baby kale

½ cup Baby carrots, chopped

3 oz Cherry tomatoes, halved

1 cup Frozen corn, thawed

½ medium Red onion, chopped

¼ cup Sunflower seeds

⅓ cup Balsamic vinegar dressing

¼ tsp Himalayan salt

½ tsp Black pepper

Directions

  1. Rinse and dry the baby kale leaves, then tear them into bite-sized pieces and place in a large mixing bowl.

  2. Add the chopped baby carrots, halved cherry tomatoes, thawed corn, and chopped red onion to the bowl with the kale.

  3. Sprinkle the sunflower seeds, Himalayan salt, and black pepper over the vegetables.

  4. Just before serving, pour the balsamic vinegar dressing over the salad.

  5. Gently toss all ingredients together with a large spoon until well combined and the dressing coats the vegetables evenly.

  6. Serve immediately. Note: You may prepare all the vegetables and kale ahead of time and store them separately, but add the dressing only just before serving to prevent the salad from wilting and the vegetables from becoming mushy.

Comments

Grocery List Plus Editorial Staff4.5

All ingredients are standard stock at every major Charlotte chain, making this a true weeknight grab-and-go option with no special trips. The cost per serving runs roughly $1.50–$2.00 depending on kale pricing, driven mainly by the fresh greens and sunflower seeds. The stated 15 minutes is honest if you have a knife handy; expect 18–20 if you're chopping from scratch, but this is a same-night salad that doesn't improve sitting around. This works well for a side or light lunch, though families relying on it as a main course will want protein on the side.

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