This massaged kale salad is so simple to make and will quickly become one of your favorites. Discover the magic of massaging kale!

3 plates of kale salad

It’s time for some salad!

And not just any salad, a massaged kale salad. Yeah, I know…I don’t even go for any massages meanwhile my kale over here is getting allll the VIP treatment. Sigh.

But really, there’s some *big magic* to massaging kale that will totally transform it in a salad and will make it go from stalky, tough and dry (ew.) to soft, luscious and tasty. (Yay!)

Kale health benefits

Kale is loaded tons of health benefits, so definitely a green veggie you want to be filling you plate with! Generally, the darker and greener your veggies, the more nutrient-dense they are.

Kale is one of my favorite go-to for dark leafy greens and can easily be added to smoothies, soups or in this case, made into a delicious salad.

Kale is:

  • Loaded with calcium, vitamin K,
  • High in Fiber
  • High in iron
  • Good for digestion
  • Is anti-inflammatory
ingredients for a massaged kale salad with kale, avoacdo, cranberries, and pumpking seeds

How to massage kale for a salad

I know it may seem a little bizarre. Massaging our greens for a salad…like, really? But massaging kale helps to break down the tough cells structure and gives the kale a more tender and softer texture.

So here’s how to do it:

  • Remove the stems from your kale
  • Rinse the kale and dry
  • Shred the kale
  • Add the kale to a bowl with some olive oil
  • Use your hands to gently massage the kale until its nice and soft and tender

Doing this will instantly change your kale salad from blah to YAH!

A few notes on the recipe

This recipe for the best massaged kale salad is made with kale, avocado, seeds and dried cranberries, which gives the salad a perfect variety of textures and flavours.

The dressing for this salad is very simple, (olive oil & lemon juice) but if you prefer a vinaigrette on your salads you can go ahead and use your favourite one.

Unlike some other salads, this salad can be dressed a couple hours in advance before you want to serve it. (Though it’s still best enjoyed the same day you make it in my opinion!)

Make sure to use toasted pumpkin seeds and sunflower seeds for this salad, this is a must and will make your salad sooo tasty!

This salad is naturally vegan, gluten-free, paleo friendly and keto friendly so it can be enjoyed by everyone! 🙂

massaged kale salad recipe on a plate

More salad recipes to try

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massaged kale salad recipe on a plate

The best massaged kale salad

  • Author: Jess
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 mins
  • Yield: 6 servings 1x
  • Category: Appetizer, side
  • Method: Mix
  • Cuisine: American


This massaged kale salad is seriously the BEST! 


  • 1 bunch kale (about 45 cups shredded) 
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 avocado, cut into cubes
  • 2 tbsp toasted pumpkin seeds
  • 2 tbsp toasted sunflower seeds
  • 2 tbsp dried cranberries
  • salt & pepper to taste


  1. Remove stems from the kale, rinse, and chop. 
  2. Add the kale to a bowl with 2 tbsp of olive oil and use your hands to massage the kale until it becomes tender. Then add the lemon juice and mix together 
  3. Add the avocado, pumpkin seeds, sunflower seeds, cranberries, salt and pepper and mix together. 


Add any additional salad ingredients you love to this kale salad! 

Use a good quality olive oil 


  • Serving Size: 1/6 recipe
  • Calories: 145
  • Sugar: 0g
  • Fat: 13g
  • Saturated Fat: 2g
  • Carbohydrates: 7g
  • Fiber: 3g
  • Protein: 2g

Keywords: how to massage kale, kale salad recipe, vegan salad recipe

If you tried this Massaged Kale Salad or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on PinterestInstagram and Facebook for even more deliciousness!