Kohlrabi and apple salad is a vibrant, refreshing dish that combines the earthy crunch of kohlrabi with the sweet-tart juiciness of apples. Perfect as a light lunch or a crisp side to richer mains, this salad is packed with fiber, vitamins, and flavor. It showcases a delightful blend of textures—crunchy, juicy, and creamy—thanks to a light tangy dressing and optional additions like nuts or herbs.

FULL RECIPE

Ingredients

• 1 medium kohlrabi, peeled and julienned
• 1 medium apple (such as Honeycrisp or Fuji), cored and julienned
• 1 tablespoon lemon juice (to prevent browning)
• 1 tablespoon apple cider vinegar
• 2 tablespoons olive oil
• 1 teaspoon honey or maple syrup (optional)
• 1 teaspoon Dijon mustard
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh parsley or mint (optional)
• 2 tablespoons toasted walnuts or sunflower seeds (optional)

Directions

1. In a large mixing bowl, combine the julienned kohlrabi and apple. Drizzle with lemon juice and gently toss to coat. This keeps the apple from browning and adds brightness to the salad.
2. In a separate small bowl, whisk together the apple cider vinegar, olive oil, honey (if using), Dijon mustard, salt, and pepper until emulsified.
3. Pour the dressing over the kohlrabi and apple mixture. Toss thoroughly to coat all pieces evenly.
4. Add chopped parsley or mint and toasted nuts or seeds if using. Toss gently to incorporate.
5. Taste and adjust seasoning as needed. Add more salt, pepper, or vinegar to balance sweetness and acidity.
6. Chill the salad for at least 10–15 minutes before serving for best flavor and texture.
7. Serve cold as a crisp side salad or light lunch.

Nutrition Facts

• Calories: 110
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 80mg
• Total Carbohydrates: 12g
• Dietary Fiber: 3g
• Sugars: 7g
• Protein: 1g
• Vitamin C: 45% DV
• Vitamin A: 2% DV
• Calcium: 4% DV
• Iron: 2% DV

Health Benefits of Kohlrabi

Kohlrabi is an often-underappreciated superfood in the brassica family, related to cabbage, broccoli, and kale. It’s extremely low in calories yet rich in dietary fiber, vitamin C, potassium, and antioxidants. Its high fiber content supports digestive health and helps stabilize blood sugar levels, making it a smart choice for people managing diabetes or following a heart-healthy diet. Kohlrabi also contains glucosinolates, natural compounds that may support detoxification and have anti-inflammatory properties. Including kohlrabi in raw preparations like this salad helps preserve its nutritional profile.

Nutritional Advantages of Apples

Apples not only enhance this salad’s flavor but also bring significant nutritional benefits. They’re a good source of vitamin C, dietary fiber, and a variety of antioxidants, including quercetin and catechin, which support cardiovascular health. The natural sugars in apples make them a healthier sweetener alternative in savory dishes. When eaten raw, apples contribute to a feeling of fullness, assist in weight management, and promote healthy gut bacteria thanks to their pectin content. Choosing red or green varieties can also affect the salad’s sugar-to-acid balance, giving you additional control over flavor while still reaping nutritional perks.

Ideal Dressings for Kohlrabi and Apple Salad

The dressing plays a vital role in tying the flavors of the salad together. A simple vinaigrette made from apple cider vinegar, olive oil, Dijon mustard, and a hint of honey complements the natural sweetness of the apples and the subtle peppery notes of kohlrabi. For a creamier variation, Greek yogurt or sour cream can be added to create a tangy yet rich texture. The choice of dressing can dramatically change the salad’s tone—lighter versions are ideal for summer meals, while richer dressings can make it more comforting in colder months. The flexibility of this salad makes it easy to adapt based on dietary needs and preferences.

Creative Variations to Try

While the classic combination of kohlrabi and apple is satisfying on its own, creative variations can elevate the salad even further. Adding julienned carrots, fennel, or beets can deepen both the color and the flavor profile. Fresh herbs such as mint, dill, or cilantro introduce vibrant herbal notes, while toasted seeds or nuts like sunflower, almonds, or walnuts provide extra crunch and healthy fats. Crumbled feta, blue cheese, or goat cheese can make the dish more savory and filling. For those who like spice, a sprinkle of chili flakes or a drizzle of sriracha honey can add just the right amount of heat.

Serving Suggestions and Pairings

Kohlrabi and apple salad is incredibly versatile and can be served in a variety of ways. It works well as a refreshing starter, a palate-cleansing side dish, or even as a light standalone lunch when paired with crusty bread or a protein source like grilled chicken or tofu. For picnics and potlucks, it holds up better than lettuce-based salads, as the ingredients don’t wilt quickly. It pairs particularly well with pork dishes, grilled seafood, or roasted root vegetables. Consider serving it alongside savory sandwiches, falafel, or even in wraps for a cool, crunchy bite.

Best Apples to Use

The type of apple used in this salad can significantly affect its taste and texture. Sweet-tart varieties like Honeycrisp, Pink Lady, or Fuji work particularly well because they offer juiciness and a balanced acidity. For a sharper contrast, Granny Smith apples lend a bright tang and extra crispness, making them ideal for those who prefer less sweetness. Red apples bring a mellow flavor and a splash of color, while yellow or golden varieties can mellow out the sharper flavors. It’s also possible to combine two types of apples for added depth.

How to Properly Prepare Kohlrabi

Preparing kohlrabi correctly is crucial to achieving the best texture. Start by cutting off the leaves and stems, which can be saved for sautéing or composted. The bulb should be peeled thoroughly, as the outer skin is often tough and fibrous. Once peeled, the bulb can be julienned, grated, or thinly sliced, depending on the desired texture. For this salad, julienning works best to create long, thin strips that blend well with apple slices. Freshness matters—look for kohlrabi that is firm and unblemished, as overly soft bulbs may have a woody texture inside.

Storage and Make-Ahead Tips

Kohlrabi and apple salad is a great candidate for make-ahead preparation, especially if you take a few precautions. To prevent the apples from browning, coat them with lemon juice immediately after slicing. The dressing can be stored separately and added just before serving to preserve the crispness of the vegetables. Once assembled, the salad will keep well in the refrigerator for up to 2 days, though it’s best enjoyed within 24 hours for optimal texture. Store it in an airtight container and give it a quick toss before serving to redistribute any settled dressing or moisture.

Dietary Considerations and Allergen-Friendly Tips

This salad is naturally gluten-free, vegetarian, and can easily be made vegan by substituting honey with maple syrup or agave. For those avoiding nuts, toasted seeds such as pumpkin or sunflower offer similar crunch without allergens. It’s also paleo- and Whole30-friendly when the sweetener is omitted or replaced with compliant options. Those on low-FODMAP diets should be cautious with apples, as they can trigger symptoms for some individuals—substituting with grapes or firm pears may offer a gentler alternative. The salad’s flexibility makes it an excellent addition to nearly any dietary plan.

Conclusion

Kohlrabi and apple salad is a delightful fusion of flavor, texture, and nutrition that showcases the best of raw, plant-based ingredients. It’s as versatile as it is refreshing, suitable for everything from elegant dinners to casual lunches. With its crunchy bite, bright acidity, and customizable add-ins, the salad appeals to health-conscious eaters and flavor-seekers alike. Whether you’re looking to explore new vegetables, lighten up your meal routine, or prepare a dish that travels well and tastes fresh for hours, this salad delivers. Easy to make, endlessly adaptable, and packed with goodness, it deserves a regular spot on your table.