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Warm Kale and Cabbage Salad (AIP, Anti-Inflammatory, IBS-Friendly)
After years of battling autoimmune symptoms and digestive issues, I’ve learned how powerful simple, cooked vegetables can be. This Warm Kale and Cabbage Salad became a regular part of my weekly meals. It’s warm, flavorful, and gentle on the gut. Even if raw salads don’t work for you, this version brings all the nutrients without the discomfort. Plus, it’s easy to prepare, colorful, and so satisfying!
Why You'll Love This Recipe
This salad is packed with healing nutrients and comforting textures. You’ll love the soft wilted kale, tender red cabbage, and creamy avocado. It’s vibrant, anti-inflammatory, and completely elimination-phase AIP-compliant. No raw ingredients, no nightshades, and no seeds—just clean, warming, gut-friendly goodness. Whether you’re dealing with IBS, autoimmune conditions, or simply eating clean, this Warm Kale and Cabbage Salad recipe supports your journey.
Warm Kale and Cabbage Salad Health Benefits
This Warm Kale and Cabbage Salad is a powerhouse of anti-inflammatory foods. Kale delivers vitamin K, folate, and antioxidants that help lower inflammation. Red cabbage adds anthocyanins for immune support. Arugula is rich in sulfur compounds that aid liver detox, and avocado provides healthy fats that nourish your cells. Cooking the vegetables makes them easier to digest, which is especially helpful for those with leaky gut or IBS.
Ingredients and Nutrient Highlights
Kale (160 g): Rich in vitamin C, K, and antioxidants. Cooked to reduce oxalates and support gut health.
Arugula (40 g tightly packed): A sulfur-rich green that supports detox pathways. Lightly wilted to ease digestion.
Red cabbage (100 g): Adds fiber and natural color while providing anti-inflammatory flavonoids.
Avocado (75 g): Offers healthy monounsaturated fats, potassium, and fiber.
Avocado oil: Enhances absorption of fat-soluble vitamins.
Apple cider vinegar: Aids digestion and adds brightness.
All ingredients are low-oxalate, nightshade-free, gluten-free, and dairy-free.
Warm Kale and Cabbage Salad Serving Suggestions
Serve this Warm Kale and Cabbage Salad as a light main or pair it with grilled AIP chicken, turkey patties, or salmon (if reintroduced). It also works great alongside a root veggie mash or roasted squash. Sprinkle fresh herbs like dill or parsley for a refreshing finish.
Warm Kale and Cabbage Salad Storage Instructions
Store any leftovers in an airtight container in the fridge for up to 24 hours. However, due to the avocado and wilted greens, it’s best enjoyed fresh. If prepping in advance, keep avocado out until serving.
Optional Add-ins or Variations
dd cooked leeks or scallions for extra flavor (if tolerated).
Swap arugula with cooked dandelion greens or collards for a different sulfur-rich option.
Drizzle with a teaspoon of coconut aminos for a savory twist.
If reintroducing, top with a spoonful of fermented veggies or compliant dressing.
Allergen Notes
This Warm Kale and Cabbage Salad is 100% AIP-compliant, gluten-free, dairy-free, seed-free, nut-free, and nightshade-free. It’s also suitable for those following low-oxalate or IBS-friendly protocols. No known top allergens are present in this recipe.
If you’re looking for a healing, easy-to-digest, and deeply nourishing salad, this is it. Try this Warm Kale and Cabbage Salad and feel the difference. Don’t forget to rate the recipe, leave a comment, or share your version on Instagram and tag me @aipwellnessjourney!
KALE AND CABBAGE SALAD
Course: Salads, sidesCuisine: American, AIP, Gluten-free, Dairy-freeDifficulty: Easy3
servings10
minutes10
minutes135
kcal3.5
g10
g2.5
g3.5
gEat the rainbow with this vibrant warm salad! Made with green kale, peppery arugula, and purple-red cabbage, this dish is not only beautiful—it’s healing too. Nourishing, AIP-compliant, low-oxalate, and gut-friendly, it's perfect for those with autoimmune conditions or IBS. Ready in just 20 minutes and full of anti-inflammatory benefits!
Ingredients
5 cups chopped kale (about 160 g), stems removed
2 cups tightly packed arugula (about 40 g)
100 g red cabbage, thinly sliced or shredded
1/2 ripe avocado (about 75 g), diced
1 tbsp avocado oil (15 ml)
1 tsp apple cider vinegar or lemon juice (5 ml)
1/2 tsp sea salt, or to taste
Directions
- Heat 1 tsp of avocado oil in a large skillet over medium heat. Add shredded red cabbage and sauté for 5 minutes, until slightly softened.
- Add chopped kale with a splash of water or broth. Cover and steam for 3–4 minutes, until tender.
- Turn off the heat. Add arugula to the warm pan and stir gently to let it wilt for 1–2 minutes from residual heat.
- Transfer everything to a large bowl. Add diced avocado, remaining avocado oil, sea salt, and vinegar or lemon juice. Toss gently to coat.
- Serve warm or at room temperature. Best enjoyed fresh.
Recipe Video
Notes
- Gently cooked greens make this salad soothing for IBS and ideal for low-oxalate needs.
- Use tightly packed arugula (~40 g) and blanched kale (~160 g) for best results.
- Avoid raw veggies to support digestion and reduce bloating.
- Serve as a light meal or pair with grilled AIP-friendly protein.
- Best enjoyed fresh but can be stored in the fridge for up to 24 hours.
