This 4-ingredient massaged kale salad is hands-down the best way to eat kale! It’s tender, flavorful, and tossed with creamy avocado, lemon juice, and a touch of sea salt.
I first learned about the magic of massaging kale years ago, and honestly, it’s the only way I’ll eat it now. I know massaging a vegetable sounds a little nuts, but hear me out because it works!
When you massage kale with a bit of fat (like avocado or olive oil) and a sprinkle of salt, it breaks down the leaves’ tough cell structure, making them tender, less bitter, and easier to digest. I’ve been making this version for over a decade, and it’s converted more than a few kale skeptics in my life. Even my kids will eat it when I pile on their favorite toppings, which is a huge win.
Why I Love This Kale Salad
After making kale salads for over a decade, this version is definitely my favorite and here’s why:
- Tender, not tough: Massaging kale changes the texture in just 1–2 minutes.
- Simple: You only need 4 main ingredients to make this kale salad and it comes together in about 10 minutes.
- Built-in dressing: The avocado coats each leaf for creaminess without heavy oils or bottled dressing.
- Nutritious & satisfying: Kale is packed with fiber, vitamins A, K, and C, and avocado adds healthy fats.
- Meal-prep friendly: Unlike most salads, it keeps well in the fridge for up to 3 days.
If you’re a kale fan (or want to become one!), you might also love my garlicky kale salad, and kale crunch salad.
// ★★★★★ Review //
“Definitely a convert. I saw this recipe and decided to try it for the first time and i loved it. Many thanks.” – Ola
Ingredients Needed
- kale – lacinato (dinosaur) kale is tender and slightly sweet, while curly kale gives more texture and volume. Remove the stems and chop the leaves into bite-sized pieces. Kale is one of the most nutrient-dense vegetables you can eat, rich in vitamins A, C, and K, calcium, and antioxidants. Pairing it with healthy fats from avocado helps your body absorb these nutrients more efficiently, according to the Harvard School of Public Health.
- avocado – this adds creamy richness without needing a separate dressing.
- lemon juice – fresh-squeezed for the brightest flavor. Fun fact: The citric acid in lemon juice helps break down the kale’s tough cellulose walls, making each bite softer and easier to chew. Pairing it with healthy fats like avocado also helps your body absorb fat-soluble vitamins.
- sea salt – just enough to season and help break down the kale’s toughness. Don’t skip this as it really helps to soften the kale’s texture and enhances flavor.
- optional toppings – add chopped veggies like carrots, cucumbers, or tomatoes, extra avocado slices, crispy air fryer chickpeas, or your favorite protein like lemon pepper shrimp or apple cider vinegar chicken.
How to Make Massaged Kale Salad
Step 1: Wash, dry, and remove the tough stems. Chop leaves into bite-sized pieces.
Step 2: Dry the kale thoroughly with a clean kitchen towel. (Drying is important — extra water can dilute the flavor.) Place kale in a large bowl and add the avocado, lemon juice, and sea salt.
Step 3: Using clean hands, gently squeeze and rub the kale with the avocado mixture for 1–2 minutes until the leaves darken, soften, and shrink slightly.
Step 4: Add more lemon juice or salt if needed. Enjoy as-is or pile on your favorite toppings and protein.
Pro Tips for the Best Massaged Kale Salad
- Use your hands: You have more control over pressure and coverage than with utensils.
- Don’t overdo it: 1–2 minutes is enough. Over-massaging can make the kale mushy.
- Pick a ripe avocado: It should give slightly when pressed. Too firm and it won’t mash well.
- Save the stems: Chop and sauté, add to smoothies, or make kale stem pesto.
Storage & Make-Ahead Tips
Store the massaged kale (without delicate toppings) in an airtight container in the fridge for up to 3 days. The kale will stay tender but won’t get soggy. If adding crispy chickpeas or extra avocado, wait until just before serving.
More Kale Recipes to Try
Be sure to check out of my salad recipes here on EBF.
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Rinse the kale, remove the stems, and dry the leaves thoroughly with a clean kitchen towel. Chop into bite-sized pieces and place in a large bowl. Add the lemon juice, avocado slices, and sea salt.
Using your hands, gently massage the kale with the avocado, mashing the avocado so it coats the leaves evenly. This should take about 1–2 minutes, until the kale is softened and slightly darker in color. Let it rest for about 15 minutes before serving.
Top the massaged kale with your favorite salad toppings or dressing for extra flavor. I like adding roasted chickpeas for crunch.
- Make-ahead and storage: Store in an airtight container in the fridge for up to 3 days. If adding toppings like crispy chickpeas or extra avocado, wait until just before serving.
- Kale stems tip: Save kale stems for smoothies, pesto, or sautéing. They’re full of nutrients.
- Protein Options: Top with lemon pepper shrimp, apple cider vinegar chicken, or crispy baked tofu to make it a full meal.
Serving: 1/4 recipe | Calories: 92kcal | Carbohydrates: 6g | Protein: 2g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 311mg | Potassium: 357mg | Fiber: 5g | Sugar: 1g | Vitamin C: 3mg
Nutrition information is automatically calculated, so should only be used as an approximation.