Massaged Kale Salad with Avocado and Pickled Red Onions

Massaged kale salad with avocado, sunflower seeds, and pickled red onions – a healthful and nutritious salad recipe that’s easy to throw together at a moment’s notice.

Have you tried massaging kale? I know, it might sound esoteric, but massaging kale with lemon juice really changes the dynamic of the whole experience.

The acid and pressure helps break down some of the tough fibers, softening the kale leaves and making the otherwise tough veggie much easier to chew.

Toss in creamy avocado and throw in some tangy pickled red onions, and suddenly, you have the easiest, dreamiest kale salad that pairs magically with just about any main dish.

Kale is jam packed with antioxidants, Vitamin C, and Vitamin K. Because it is high in fiber, is a great addition to a heart-healthy diet, and has been said to naturally lower cholesterol.

The healthy fat in the avocado helps your body process and absorb the nutrients in kale, making the salad go down real easy.

This massaged kale salad is bright, fresh, and seriously satisfying. It’s got crunch, a bit of creaminess, and a little zip. In short, it’s virtually everything I want in a quick lunch or easy dinner side! 

Let’s discuss the simple ingredients. You can find them at any grocery store!

Ingredients for Massaged Kale Salad

Red Kale: I like using red kale for its brighter color and mild flavor. But honestly, any variety works! Just make sure you finely chop it so it softens more easily when it’s massaged.

Use curly kale, lacinato kale (also known as Tuscan kale or dinosaur kale), or any kind of leafy green you like. 

Lemon Juice: We’re using this to massage the kale and brighten the dressing. It’ll give everything a glorious, zippy flavor that mellows out the slight natural bitterness of the kale.

Olive Oil: Make sure you use a high-quality extra virgin olive oil to bring smoothness, richness, and depth to your dressing. A little oil helps soften the bitter flavor of kale and enhances the whole experience.

Sea Salt: Don’t skip it! This will help enhance the rest of the flavors in this massaged kale salad recipe.

Ripe Avocado: For that amazing, creamy, buttery texture that balances the acidity of the lemon juice. 

Pickled Red Onions: Give this salad some serious tang! I like making my own, but you can use store-bought for an extra-vinegary taste.

Sunflower Seeds: Crunchy and nutty – the perfect finishing sprinkle!

Recipe Customizations

• Not loving pickled onions? Sub in thinly sliced red onion for an even sharper flavor and a crunchier kick.
• If you’re looking to add more protein in your diet, crunchy chickpeas, lentils, or crumbled goat cheese are great vegetarian options. For meat lovers, try roast beef or chicken (or even salmon works well!).
• To make this a more filling lunch, serve with a scoop of quinoa or farro!
• For extra crunch, you can’t beat some sliced radish, a handful of toasted pumpkin seeds, or any kind of nuts such as pecans, walnuts, or almonds.
• Have a serious sweet tooth? A handful of dried cranberries or just a drizzle of maple syrup can work wonders here.
• Swap out the dressing in the recipe card for your favorite dressing. Just remember to massage the kale first!

How to Make a Massaged Kale Salad

1. Prep the kale by washing and drying the leaves. Then, remove the stems and finely chop the leaves into bite-sized pieces on a cutting board using a sharp knife.
2. Transfer the chopped kale to a large salad bowl or mixing bowl. Add half of the lemon juice and a pinch of salt. Massage kale leaves for around 2-3 minutes until they’re soft. Let the leaves rest for 10 minutes.
3. Make the dressing by whisking together the remaining lemon juice, olive oil, and salt in a small mixing bowl. Or, mix your own dressing ingredients to customize the flavor.
4. Add the avocado, pickled onions, and sunflower seeds (the rest of the ingredients) to the large bowl with the kale.
5. Pour in the dressing and toss until everything is combined.

Enjoy your delicious massaged kale salad right away or pop it in the fridge – it’s just as good cold! If you’d like, grate some fresh parmesan cheese over the salad for extra flavor!

If you have any leftovers, store them in an airtight container in the refrigerator for up to 12 hours. 

For a meal prep option, follow the recipe as written and add the diced avocado just before serving. This way, the salad keeps for a longer period of time in the refrigerator.

I make the recipe using one bunch kale but when serving more than 4 individuals, I recommend doubling the recipe.

Tips for Making The Best Kale Salad

• Don’t be afraid to give it an assertive, good massage. Grab the handfuls of kale and squeeze them – almost like you’re wringing out a dish towel. This will help you break down the fibrous texture in the kale and make the leaves tender (not rubbery!).
• Chopping the bunch of kale into small kale pieces it easier to scoop up and easier to chew. For this reason, give kale a more pronounced chop than you would otherwise think.
• Let your massaged kale sit. I get it, you want to get food on the table ASAP. But you’ll want to let the kale sit for around 10 minutes to mellow out as much as possible.
• Leave the avocado until last. To keep your avocado fresh and reduce any browning, dice it last!

What Does It Taste Like?

I love this massaged kale salad as it’s mellow, rich, and loaded with complex flavors (despite its simple ingredient list!).

The lemon cuts through the kale’s bitterness, and the avocado brings a creamy softness, and the pickled onions bring just the right amount of zing!

Overall, it’s refreshing, loaded with nutrients, and somehow both light and satisfying. It may just turn kale haters into believers, as it is a great base recipe for all of your future kale salads.

Enjoy this easy salad as a side dish, or turn it into a main dish by adding your favorite source of protein.

Looking for recipes to enjoy alongside your massaged kale salad? Here are some of my top picks.

Serve it With:

• Vietnamese Lemongrass Chicken  
• Korean BBQ Chicken Rice Bowls  
• Tequila Lime Chicken  
• Sweet Potato and Ground Beef Taco Bowl  
• Grilled Chicken Drumsticks  

Bright, fresh, and loaded with good-for-you ingredients, this massaged kale salad is one of my most dependable go-to recipes. If you give this uber-nourishing salad a try, I’d love to hear how it turned out. Just let me know in the comments!

Craving more nourishing and flavorful salads (or power bowls)? Check out these reader favorites:

More Delicious Salads:

• Mediterranean Green Bean Salad
• Greek Lentil Salad
• Asian Ground Turkey Bowls
• Black Bean Salad
• Amazing Spring Mix Salad

Massaged Kale Salad Recipe

4.87 from 15 votes

Massaged Kale Salad with Avocado and Pickled Red Onions makes for an amazing go-to side dish or light dinner perfect for any gathering.

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Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings: 4 Servings

Ingredients

• 1 head red kale finely chopped
• 4 Tbsp lemon juice separated
• 4 Tbsp olive oil to taste
• tsp sea salt
• 1 large ripe avocado peeled and diced
• 1/3 cup pickled red onions*
• 3 Tbsp sunflower seeds

Instructions

• Wash the kale leaves and pat them dry. Remove the leaves from the stems and finely chop the leaves. You can save the stems for smoothies or feed them to your dog!. Place the kale leaves in a large serving bowl and add half the lemon juice. Massage the kale leaves (taking large amounts in your palms as though you're ringing out a dish towel) until they begin to wilt and soften, about 2 to 3 minutes. Allow the leaves to sit 10 minutes to soften further.
• In a small bowl, whisk together the remaining lemon juice, olive oil, and sea salt. Pour dressing over the salad. Add the diced avocado, pickled red onions, and sunflower seeds, and toss everything together until well combined. Serve alongside your favorite entree, and enjoy!

Notes

*You can replace the pickled onions with sliced raw red onion

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Nutrition

Serving: 1Serving · Calories: 216kcal · Carbohydrates: 5g · Protein: 2g · Fat: 22g · Fiber: 3g · Sugar: 1g

Author: Julia

Course: Salads

Cuisine: American

Keyword: avocado and kale, healthy salad recipe, massaged kale salad with avocado, pickled red onions

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