If you have never made a massaged kale salad, this is the perfect recipe to start with. We are kale salad lovers around here! I will show you with step-by-step photos and a how-to video how to make the perfect kale salad and why massaging it turns kale into a green everyone will enjoy!

  • Healthy: This recipe is only 212 calories per 2 cup serving, has 145 % of your DV for Vitamin A and 98% of your DV for Vitamin C!
  • Tasty: The kale is tender and delicious and pairs great with crunchy nuts, juicy apple and creamy avocado! The flavors pop!
  • Easy: Only takes 20 minutes!
A white bowl with a salad from the side with tongs

Table of contents

Jump to Recipe·Print Recipe

Why Massage Kale?

Kale has a much more robust cellulose structure and thicker cell walls than lettuces do. Massaging the small pieces of kale leaves breaks that structure down enough to resemble the texture of typical tender salad greens.

Want more kale recipes? Try our Kale Pesto Recipe, Lacinato Kale Caesar or this Sautéed Kale With Cider Vinegar.

Ingredients For Kale Salad with Apple, Avocado and Nuts

massaged kale salad with apple ingredients
  • Bunch of Kale – This powerhouse superfood is of course packed with vitamins and nutrients. You can use lacinato (Tuscan kale) or curly kale for this recipe.
  • Extra-virgin olive oil and salt – A bit of heart-healthy olive oil and salt are used to add flavor to the salad, but also to help breakdown and tenderize the kale.
  • Apple – Diced apple adds a delicious subtle sweetness and texture to the salad.
  • Avocado – Packed with nutrients and healthy fats and fiber avocados not only add awesome creamy texture and flavor they also help this salad to keep you fuller longer.
  • Celery – One of my favorite ways to add a crispy freshness to salads without a lot of additional calories or fat.
  • Fennel Root – The mild licorice flavor and crunch texture of fennel is the perfect compliment to the other flavors and textures in this salad.
  • Pecans – Toasting the pecans enhances their nutty flavor and actually makes them crunchier.
  • Dried Sweetened Cranberries – They add fabulous sweet tart flavor and a welcome chewy texture. Dried fruit is higher in sugar, so a little goes a long way.
  • Vinaigrette – I used my Tarragon Vinaigrette to toss with the salad, but if you have a favorite dressing or want to try something different you can try another recipe like the ones below.

How To Make Massaged Kale Salad

the kale in a wooden salad bowl with two hands massaging it

Step 1: Massage Kale with Oil and Salt

Place kale in a large bowl and drizzle on a little oil and sprinkle with salt. The oil helps to make the leaves more slippery and easy to knead with your fingertips. The salt works like a body scrub to also tenderize the leaves. Read more of tips below for perfect massaged kale.

Kale salad before it is tossed

Step 2: Add Stir Ins

Add the rest of the ingredients including the apple, avocado, celery, fennel, pecans and cranberries.

a white bowl with kale salad, a pitcher of dressing is being poured over it

Step 3: Add Dressing

Drizzle with the vinaigrette of your choice.

a close up of the tossed salad

Step 4: Toss Before Serving

Toss to coat and serve immediately!

Chef Katie’s Expert Tips For Massaged Kale

The best way is to toss the raw kale leaves a few times to distribute the oil and salt throughout, then use both of you clean hands to grab handfuls of the greens, squeezing them into your palms, and crunching them up giving them a little massage. (You can see in my video how I do this.)

Continue massaging until all of the leaves are glossy and the bunch has is about 1/3 less voluminous. You can also try tasting a leaf to see if it is tender. It should not be scratchy, tough or too crunchy.

I have seen some massage kale recipes where they recommend rubbing the leaves one by one, and I find this completely tiresome and I don’t have the patience for it. I think crunching it up with my hands works to tenderize it just as well, and takes a fraction of the time.

Note that the kale will seem to “wilt” down as you massage it, and that is normal. That’s because it is less fluffy and there’s less air between pieces in the bowl. Don’t worry, it won’t be watery or soggy.

Recipe Variations

Massaged Kale Caesar: If you love the way this recipe comes out, you can do the same thing for kale Caesar. Just skip all the toppings I used here, and use my Egg-free Caesar dressing or creamy Caesar Dressing with egg and a batch of homemade croutons and Parmesan. Use the same ratios in the recipe (1 bunch kale massaged with 1 Tablespoon oil, 1/4 teaspoon salt. Then add in ½ c Caesar dressing. Add the Parmesan to taste.)

Add Bacon and Hard Boiled Eggs: Instead of nuts, apple and avocado, you could also do a spin on this recipe for Spinach Salad with Bacon and Eggs, subbing in the massaged kale for the spinach.

Try With Different Dressings: Try with Lemon Vinaigrette , Apple Cider Vinegar salad dressing, Maple Balsamic Dressing or Walnut Balsamic dressing. Try our other homemade salad dressings.

Try Different Stir-ins: Instead of apples, cranberries and nuts try another combination of your favorite veggies, fruits, nuts and cheese. We love adding a combo of all of the above!

Serving Suggestions

Serve this Apple and Kale Salad with a hearty fall dinner. Some favorites include:

FAQ’s And Expert Tips

Can kale salads be made in advance?

You can massage the kale ahead and put it in the fridge up to 4 hours ahead of time. The whole salad holds up remarkably well even after it is all tossed together (we had it 6 hours after tossing.) But the avocado and apple do brown a bit, so I don’t recommend adding them.

Does massaging kale salad make it more digestible?

Yes, rubbing the kale leaves softens the fibers in the leaves making them easier to chew and digest.

How long does massaged kale last in the fridge?

Undressed massaged kale will last in the fridge in an airtight container for up to 3 days. It is best to add the dressing and toppings right before serving to make a great next-day meal.

Additional Kale Salads Recipes To Try

At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
A bowl of tossed kale salad

Massaged Kale Salad with Apple

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 7 reviews

Print Recipe

Description

This fresh and healthy kale salad is made with kale that is massaged until it is tender. Then it is tossed with apples, avocado, pecans, dried cranberries and vinaigrette. It is only 212 calories per 2 cup serving. 

Ingredients

Scale

1 large bunch kale

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt, plus more to taste

1 large diced apple, such as honey crisp or pink lady

1 avocado, diced

1 cup finely diced celery

1 cup finely diced fennel root

1/2 cup chopped toasted pecans

1/4 cup dried sweetened cranberries

1/2 cup tarragon vinaigrette or lemon vinaigrette

Instructions

1.     Remove kale leaves from the stems. Cut leaves into bite sized pieces. Wash and spin dry.

2.     Place kale in a large salad bowl. Drizzle with oil and sprinkle with salt. With clean hands, massage oil into the kale until all of the pieces are glossy.

3.     Add the apple, avocado, celery, fennel, pecans and cranberries. Drizzle with vinaigrette and toss to coat. Serve immediately.

Notes

Feel free to use your favorite viniagrette for this recipe. And you can also mix up the toppings as well. To make it a meal, add on cheese, or cooked chicken.  

Make Ahead Tip:

Massage the kale ahead and put it in the fridge up to 4 hours ahead of time. The whole salad holds up remarkably well even after it is all tossed together (we had it 6 hours after tossing.) But the avocado and apple do brown a bit, so I don’t recommend adding them.

  • Prep Time: 20 minutes
  • Category: Salad
  • Method: no cook
  • Cuisine: American

Nutrition

  • Serving Size: 2 cups
  • Calories: 212
  • Sugar: 7 g
  • Sodium: 385 mg
  • Fat: 14 g
  • Saturated Fat: 2 g
  • Carbohydrates: 22 g
  • Fiber: 4 g
  • Protein: 3 g

Did you make this recipe?

Make sure you come back to the recipe post to leave a star rating and review.

I originally shared this recipe on January 15, 2021. I have updated the text today.