This Massaged Kale Salad is simple, delicious and perfect for every day. You’ll find step by step instructions on how to massage kale, and it can be prepped completely in advance!

Massaged kale salad with shaved parmesan and lemon

I’ve admitted before that I can be slow to embrace new trends and different methods of doing things.  Maybe it’s practicality, maybe it’s stubbornness…or a little bit of both.

Honestly, I think I just get set in my ways. 🙂

Kale is one of my favorite ingredients, and I’ve avoided massaging it for years because I thought it was great just the way it was, and there was no need to take the extra step.

I discovered how truly special massaged kale is when I visited the restaurant Revival Bar + Kitchen in Berkeley.  I ordered the kale salad with the dressing on the side, and it was so delicious that I didn’t even need the dressing.

The kale leaves were so soft and tender, seasoned just right with salt and olive oil, and I knew right then and there that I would massage it from there on out.  

This Massaged Kale Salad with lemon and parmesan is my rendition of the salad that I enjoyed. It’s simple yet delicious, and it’s guaranteed to change the way you think about kale. 🙂

Be sure to massage kale to enjoy in a refreshing kale smoothie, kale apple salad and more!

Why you’ll love this recipe:

  • This massaged kale salad is packed with tender kale leaves, bright lemon and shaved parmesan cheese.
  • It’s simple, delicious and it can be customized with your favorite veggies, avocado, chickpeas, berries and more.
  • Massaged kale takes just 10 minutes of prep and it can be stored in the refrigerator for up to 3-5 days.

Recipe ingredients

Massaged kale salad ingredients

Ingredient notes

  • Kale. I’ve used Tuscan kale in this massaged kale salad recipe (also known as dinosaur or lacinato kale), but curly kale and Red Russian kale work great as well. Baby kale will not work in this recipe as the leaves are already quite tender.
  • Olive oil. You’ll need a minimum of 2 tablespoons of olive oil to massage into the kale leaves to break them down. Add more oil as needed depending on how large your bunch of kale is.
  • Lemon. Fresh lemon juice is optional, but it adds wonderful flavor to the softened kale.
  • Seasoning. The leaves are seasoned simply with salt and pepper to heighten the flavors.
  • Parmesan cheese. Shaved parmesan is a simple addition to this salad, and pairs beautifully with the bitter kale and bright lemon. Omit it to make this recipe vegan, and feel free to customize with your favorite veggies, chickpeas, avocado, berries and more.

How to massage kale

Prepping and massing kale couldn’t be easier. It takes about 10 minutes of time, and the best part is that there are no tough inner stems included like the pre-chopped kale that’s available at the supermarket.

Pro tip:  Massaged kale is great for meal prep!  Once the kale has been massaged, store in an air tight container and use within 3-5 days.  Add a bit more oil as needed, followed by the shaved parmesan or your favorite ingredients.

See the recipe card below for full instructions.

How to prep and massage kale
  1. Wash the kale thoroughly, then drain in a colander and blot dry in a towel.
  2. Tear the kale into bite-sized pieces and discard the tough inner stems.
  3. Add olive oil, lemon, salt and pepper and massage the kale for 1-2 minutes until softened.
  4. From here, add the shaved parmesan and serve, or store the kale in the refrigerator for up to 3-5 days.
Massaged kale in a white bowl

FAQs

Should you massage kale for salad?

While it’s not necessary to massage kale for salad, I highly recommend doing so.

Kale leaves are very hardy and chewy, but massaging them in olive oil breaks down the tough texture and makes the leaves soft and tender, which is much easier to chew.

What does it mean to massage kale?

Massaging kale means using your hands to work olive oil into the leaves, which softens them significantly.

Once massaged, the volume of kale will be reduced by about 1/3 as the leaves have broken down.

How long does massaged kale keep?

Softened kale keeps for 3-5 days in the refrigerator in an air tight container, so it’s great for meal prep.   Simply add a bit more olive oil if it seems on the dry side.

Recipe Notes

  • Pro tip:  Massaged kale is great for meal prep!  Once the kale has been massaged, store in an air tight container and use within 3-5 days.  Add a bit more oil as needed, followed by the shaved parmesan or your favorite ingredients.
  • Omit the parmesan cheese to make this recipe vegan.
  • Customize this salad with whatever ingredients you have on hand.  It’s wonderful with avocado, chickpeas, fennel, radicchio, or any of your favorite veggies!
massaged kale with salad servers

More salad recipes you’ll love:

Did you try this recipe?  If so, be sure to leave a review below and tag me @flavorthemoments on Facebook and Instagram

Massaged kale salad with shaved parmesan and lemon

Massaged Kale Salad

Servings: 6 servings
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Massaged Kale Salad is simple, delicious and perfect for every day. You'll find step by step instructions on how to massage kale and it can be prepped completely in advance!
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Ingredients

  • 1 bunch Tuscan or curly kale washed, tough inner stems removed, and torn into bite-sized pieces
  • 2 tablespoons extra virgin olive oil add up to 1 more tablespoon as needed
  • 1/2 lemon juiced
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black peppers
  • 1/2 cup parmesan shaved

Instructions 

  • Place the kale, olive oil, lemon juice, salt and pepper in a large bowl. Working with your hands, toss the kale in the oil and lemon while massaging the leaves. Massage until softened, about 1-2 minutes.
  • Toss with the shaved parmesan cheese and serve. Enjoy!

Notes

  • Pro tip:  Massaged kale is great for meal prep!  Once the kale has been massaged, store in an air tight container and use within 3-5 days.  Add a bit more oil as needed, followed by the shaved parmesan or your favorite ingredients.
  • Omit the parmesan cheese to make this recipe vegan.
  • Customize this salad with whatever ingredients you have on hand.  It’s wonderful with avocado, chickpeas, fennel, radicchio, or any of your favorite veggies!

Nutrition

Calories: 92kcal, Carbohydrates: 3g, Protein: 4g, Fat: 8g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Cholesterol: 6mg, Sodium: 255mg, Potassium: 177mg, Fiber: 2g, Sugar: 1g, Vitamin A: 4563IU, Vitamin C: 47mg, Calcium: 215mg, Iron: 1mg

Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.

Course: Salads
Cuisine: American
Author: Marcie
Keyword: how to massage kale, massage kale, massaged kale salad
All recipes and images © Flavor the Moments.
Did you try this recipe?Be sure to tag @flavorthemoments with the hashtag #flavorthemoments on Instagram so I can see what you made!

**This recipe was originally published in January 2020. The photos have been updated and the recipe has been simplified. The text has also been modified to improve readability.

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