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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