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How to Massage Kale for Salad (& a Few Delicious Ideas)

January 14, 2019Updated April 28, 2025 By Nava Atlas Leave a Comment

To get the most enjoyment from raw salads, learning how to massage kale is a must! A quick massage makes raw kale for salad nice and tender, and improves its mouthfeel tremendously.

Kale, Apple, and Avocado Salad

If you stay on top of food trends, you know what a big deal kale has been over the last few years. If you’re already a kale fan, step it up a notch by discovering how to massage kale for making delicious raw kale salads.

Why kale and other greens are good for you

Everyone’s wild for greens — and that includes kale. It’s no wonder. Greens are recognized as the most nutrient-rich group of veggies, with a multitude of benefits. The hardier greens, like kale, chard, and collards are superb sources of highly absorbable calcium, a perk that’s especially valuable in plant-based diets.

Greens are one of the best sources of Vitamin K, essential to bone health. And, they’re abundant in vitamins A, B (especially folic acid), and C.

Greens also provide a wealth of antioxidants and chlorophyll. They’re also considered anti-inflammatory. All of these are great reasons to eat more greens, in addition to their being tasty, versatile, and adding interest to all kinds of dishes. Kale is a nutrient superstar; here are the complete nutrition facts.

When you hear “massaged kale,” take that literally!

I remember the moment a friend, who was on a raw foods kick, introduced me to the concept of massaged kale. At the time, I wasn’t inclined to use raw kale in salads at home, because I found it less than appealing as an ingredient. And raw kale on the side of the plate at restaurants? I viewed it as purely ornamental.

But learning to massage kale was a game-changer for me. Kale is great in cooked dishes, of course, but prepared the right way, it became a fantastic salad staple as well.

When massaging this hardy green, you’ll see it soften, become brighter green, and more tender right before your eyes and in your capable hands. Most importantly, it will have a more pleasant mouth feel and flavor, making it a fantastic ingredient for a wide variety of salads.

Curly green kale and lacinato both work well. My favorite kind of kale for raw salads are the common curly green kale is the best to use for raw salads. Lacinato works well too, so long as it isn’t too large and tough to begin with.

How to massage kale, step by step

Curly green kale on rustic wood

1. Strip the kale leaves from the stems. If you want to use the stems, slice them very thinly and set aside, and if not, discard them.

Fresh green kale in salad spinner

Fresh green kale in salad spinner

2. Cut the kale into ribbons or bite-sized pieces and give it a good rinse, then dry it thoroughly. You can let it air-dry on a clean kitchen towel; blot between layers of paper towel; or use a salad spinner. 

 

Fresh green kale in a bowl

3. Transfer to a serving bowl. Rub a small amount of olive oil onto your palms and massage the kale leaves for 30 to 60 seconds, until they turn bright green and soften. Really get in there and don’t be afraid to use some muscle! The leaves won’t fall apart.

 

Pro tips: What can be used to massage kale instead of olive oil?

  • You can use bottled or homemade salad dressing to massage kale for extra-flavorful results. Try a bottled or homemade Basic Vinaigrette for example. Or, if your kale salad will have an Asian spin, try using bottled or homemade Sesame-Ginge Salad Dressing to massage the kale instead of olive oil;
  • If you prefer an oil-free approach, massaging kale with mashed avocado works quite well.
  • Bon Apetit recommends massaging kale with a generous pinch of salt and a squeeze of lemon juice for an entirely fat-free massage!

Massaged Kale salad with beans and avocado

Easy salad ideas using massaged kale

Once kale prepared in this way, you can create an amazing array of salads. Even when kale isn’t the main leafy green in a salad, use this technique to prepare just a few leaves for adding to any kind of green salad, grain salads, pasta salads.

Try the easy ideas below. You really don’t need a formal recipe once you get the basic technique — use your creativity to create your own.

For each of the ideas below, assume you’ll need a medium bunch of kale (about 8 ounces), though you can use more or less, as you’d like. Finish each salad with salt and freshly ground pepper if you’d like, though this is optional.

Mediterranean Kale Salad: Add 2 or 3 medium ripe tomatoes, strips of dried tomato, plenty of bell pepper strips, and cured black olives. If you’re looking to bolster the protein content of a meal, add a cup or two of cooked or canned (drained and rinsed) chickpeas. Top the salad with thinly sliced basil leaves.

Kale, Apple and Avocado Salad: See the photo, below.Add a peeled, diced avocado and a diced apple (any crisp variety). Add a little more olive oil, in addition to what you used for massaging, some lemon juice, and a splash of maple syrup or agave. Toss in some toasted pine nuts or pumpkin seeds.

Asian-Flavored Kale Salad: Massage with dark sesame oil instead of olive oil, if you’d like, though this isn’t mandatory! Add a medium red bell pepper, cut into narrow slices, 3 stalks bok choy with leaves, sliced, or 1 sliced baby bok choy, and 1 or 2 thinly sliced scallions. Dress with bottled or homemade sesame-ginger dressing. Optional additions (any or all): some crushed toasted peanuts or cashews, a can of drained baby corn; 4 ounces or so of baked tofu, cut into narrow strips. 

If you’re looking for specific massaged kale salad recipes, here are a few on this site:

  • Fruity & Nutty Massaged Kale Salad
  • Kale Salad with Cashews & Cranberries
  • Kale & Cucumber Salad with Avocado-Tahini Dressing
  • Kale Salad with Chickpeas and Avocado
  • Cool Cucumber and Kale Salad with Hot and Spicy Tofu
  • Kale and Avocado Salad (with corn, tomatoes, and bell peppers)
  • Butternut Squash & Kale Salad with Apples & Cranberries

Kale, apple, and avocado salad

Do you want even more greens?

ways to eat more leafy greens

9 Ways to Eat More Leafy Greens

Adapted from Plant Power by Nava Atlas.

Photo Credits: Top and bottom, iMarzi/Bigstock; kale on rustic wood, Olopeshinka/Bigstock; remaining photos by Hannah Kaminsky.

Filed Under: Vegan Living

About Nava Atlas

Nava Atlas is the author of many vegetarian and vegan cookbooks, including Vegetariana, Plant-Powered Protein, 5-Ingredient Vegan, Wild About Greens, Vegan Holiday Kitchen, and many more. A longtime dedicated vegan, find out more about her on this site's About page.

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