Massaged Kale Salad is an everyday favorite: simple, bright, and satisfying. Below you’ll find clear, natural instructions for massaging kale so the leaves become tender and the kale’s natural bitterness is mellowed. This salad can be made ahead and stored for easy meal prep.
I admit I can be slow to embrace every new trend or technique, but the first time I tried massaged kale at a restaurant I was convinced. Kale is hearty and can taste bitter and tough when raw. Rubbing a little olive oil into the leaves for one to two minutes softens their texture and tones down that bitterness, creating a much more enjoyable salad base.
This version uses fresh lemon juice for brightness and shaved Parmesan for a savory finish. The massaged kale also pairs well with many additions: avocado, chickpeas, sliced apples, berries, roasted squash, or your favorite salad mix-ins.
Why you’ll love this recipe:
- Soft, tender kale with balanced flavors: bright lemon and savory Parmesan complement the hearty greens.
- Quick and adaptable: you can customize it with vegetables, fruit, beans, or nuts to suit your tastes.
- Meal-prep friendly: massaging takes about 10 minutes and the salad keeps 3–5 days refrigerated in an airtight container.
Recipe ingredients
- Kale. Use Tuscan (lacinato or dinosaur) kale, curly kale, or Red Russian kale. Baby kale will not benefit from massaging because its leaves are already tender.
- Olive oil. Start with about 2 tablespoons to massage the leaves; add up to 1 tablespoon more if your bunch is large.
- Lemon. Fresh lemon juice brightens the flavor; you can substitute your preferred lemon vinaigrette if you like more dressing.
- Seasoning. Simple salt and freshly ground black pepper highlight the other ingredients.
- Parmesan. Shaved Parmesan adds savory richness. Omit to keep the recipe vegan, and add any other mix-ins you prefer.
See the recipe section below for suggested quantities and a streamlined ingredient list.
How to massage kale
Massaging kale is fast and straightforward. The process removes tough stems and softens leaves so the salad is enjoyable to eat without cooking. It only takes about 10 minutes from start to finish.
Pro tip: Massaged kale makes excellent meal prep. Store the finished kale in an airtight container in the refrigerator for 3–5 days. If it looks dry when you use it, stir in a splash more olive oil before serving and add your toppings.
- Wash the kale thoroughly, drain in a colander, and blot dry with a towel.
- Tear the kale into bite-sized pieces and remove the tough inner stems.
- Place the kale in a large bowl. Add olive oil, lemon juice, salt, and pepper. Using your hands, rub and squeeze the leaves for 1–2 minutes until they soften and reduce in volume.
- Add shaved Parmesan (or other toppings) and toss to combine. Serve immediately or store in the refrigerator for up to 3–5 days.
Recipe FAQs
It’s not strictly required, but massaging kale greatly improves texture and palatability. The oil and gentle rubbing break down the tough cell structure, making the leaves much more tender and pleasant to eat raw.
Massaging kale means working a small amount of oil (and optional lemon) into the leaves with your hands. The action softens and slightly wilts the kale, reducing volume and mellowing bitterness.
Properly stored in an airtight container, massaged kale will keep 3–5 days in the refrigerator. Stir in a bit more oil before serving if it has dried out.
More salad recipes you’ll love:
- Broccoli kale salad
- Delicata squash salad
- Fall salad recipes collection
- Holiday salad
- Kale and Brussels sprout salad
- Kale cherry salad with blueberries and goat cheese
- Kale slaw with apples and cranberries
Did you try this recipe? If so, please leave a review and tag @flavorthemoments on social media so your version can be seen and celebrated.
Massaged Kale Salad
Servings: 6
Prep Time: 10 mins • Cook Time: 0 mins • Total Time: 10 mins
Simple, fresh, and easy to prepare in minutes. Massaging the kale yields tender, flavorful greens that work well on their own or as the base for many salads.
Ingredients
- 1 bunch Tuscan or curly kale — washed, stems removed, torn into bite-sized pieces
- 2 tablespoons extra virgin olive oil (add up to 1 more tablespoon if needed)
- Juice of 1/2 lemon
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
- 1/2 cup shaved Parmesan (optional; omit for vegan)
Instructions
- Place kale in a large bowl. Add olive oil, lemon juice, salt, and pepper.
- Using your hands, massage the leaves—rub and squeeze—for about 1–2 minutes until the kale softens and reduces in volume.
- Toss in the shaved Parmesan or other desired toppings and serve immediately, or refrigerate in an airtight container for up to 3–5 days.
Notes
- Meal prep tip: Massaged kale stores well. Keep it chilled in a sealed container and refresh with a little more oil if it seems dry.
- Make it vegan by leaving out the Parmesan and adding toasted seeds, nuts, or a plant-based cheese.
- Customize freely: avocado, chickpeas, fennel, radicchio, roasted vegetables, dried fruit, or fresh berries all work beautifully.
Nutrition (per serving, approximate)
Calories: 92 kcal • Carbohydrates: 3 g • Protein: 4 g • Fat: 8 g • Fiber: 2 g • Vitamin A and C, calcium and iron present in kale.
Nutrition estimates are provided as a guideline for informational purposes only.
Note: This recipe was originally published in January 2020. Photos were updated and the recipe text has been simplified and clarified for readability.