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Gluten-Free Massaged Kale Salad BurgerFit Friday

It’s BurgerFit Friday sponsored by Koops’ Mustard! On this Friday’s, BurgerFit CEO Alane Boyd gets creative with BurgerFit burgers and Koops’ Mustard! In this episode, Alane uses ingredients from her home to create this delicious Gluten-Free Massaged Kale Salad & Koops’ Mustard Vinaigrette BurgerFit recipe!

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BurgerFit Friday is sponsored by Koops’ Mustard. Order their mustard at koopsmustard.com or on Amazon.

massaged kale salad
What do you mean, massage my kale?

Long gone are the days that I buy store-bought salad dressing (for the most part). It it is so much easier to whip up different dressings up yourself from things you probably already have on hand. Or if you don’t, here are some of my pantry staple ideas to get you started:

These ingredients together are so forgiving that you don’t have to have exact measurements, it really can be to your preference! Here are some easy guidelines to follow:

  • If it is too vinegary, add more olive oil and maybe little honey.
  • If it is too sweet, add more Koops’ Mustard and vinegar.
  • If it is too bland, add more Koops’ Mustard and vinegar.


“This is a great summer salad. You can use any of the Koops’ mustard, Dusselfdorf is good but I’ve used every single of them for my different dressings just to have a little bit different flavor.”
For this Gluten-Free Massaged Kale Salad recipe, I used the Dusseldorf Koops’ Mustard but you could use any of the Koops’ Mustards and it would turn out delicious! If you use the honey mustard, I would remove honey from the ingredient list so that it isn’t overly sweet. I love throwing any of the spicy Koops’ Mustards into my dressings for a kick.
You can also swap out the apple cider vinegar with other vinegars you may already have in your pantry, such as, rice vinegar, white vinegar, red wine vinegar, balsamic vinegar, etc.

Watch the BurgerFit Friday Video

Get the recipe


massaged kale salad
5 from 1 vote

Gluten-Free Massaged Kale Salad

My favorite way to eat raw kale is after it's been massaged. I loved learning this technique in my Cooking with My Friends episode with Melissa Haithcock from Happy Healthy Heart. Even though it sounds silly to massage your kale, it really does taste delicious! Massaging the kale helps to break it down giving it a softer texture and a more palatable flavor. It also incorporates the flavors of the dressing into it so every bite is delicious! This is also a great way to get your kids involved in the kitchen if they don't mind getting their hands messy! Let them do the dirty work and then enjoy a perfectly massaged kale salad.
Prep Time10 mins
Cook Time0 mins
Total Time10 mins
Course: lunch, Salad
Cuisine: American
Keyword: Dairy-free, Gluten-free, paleo
Servings: 4
Calories: 270kcal


Large bowl
Measuring cups
Measuring spoons


Dressing Ingredients

Massaged Kale Salad Ingredients

  • 1 bunch chopped kale
  • any vegetables that you like carrots, zuchinni, onion, tomato


Dressing Instructions

  • Put all ingredients into a jar, screw on lid and shake to mix. If you don't have a jar, use a bowl and whisk to combine ingredients.
  • Taste and add more of any of the ingredients to your preference.

Massaged Kale Salad Instructions

  • Chop up any of the vegetables that you want to add to your kale salad.
  • Put chopped kale into a large bowl and pour half of the dressing over it. Always add it slow so that you don't overdo the dressing.
  • Gently massage your kale while also mixing it with your hands for about 30 seconds.
  • Once everything is well coated and massaged, add other vegetables and mix together. I like using tongs for this part.
  • Add more dressing if needed.


  1. Leave out the honey to make this recipe Whole30.
  2. Swap out the apple cider vinegar with other vinegars you may already have in your pantry, such as, rice vinegar, white vinegar, red wine vinegar, balsamic vinegar, etc. 
  3. Use your favorite Koops' Mustard!


Calories: 270kcal | Carbohydrates: 8g | Protein: 1g | Fat: 27g | Saturated Fat: 4g | Sodium: 293mg | Potassium: 63mg | Fiber: 1g | Sugar: 5g | Vitamin C: 14mg | Calcium: 7mg | Iron: 1mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!
Koops' Dusseldorf Mustard

Get the mustard featured in this BurgerFit Friday video

Koops' Mustard

Creamy, traditional condiment that’s perfect for your German-style bratwurst


Meet our Founder & Koops'

Alane Boyd headshot

Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

Koops' Host Trio

Koops' Mustard

Making Mustard Great Again

Koops’ isn’t your ordinary mustard. It’s extraordinary mustard. With 14 bold flavors that can satisfy any appetite, it makes good food great and great food amazing. We like to think our mustards make everything you spread them on a little better. Well, now your favorite mustard makes the planet a little better too. Sustainably farmed, these organic varieties have all the flavor and texture of the mustard you love.

How We Met

BurgerFit and Koops’ Mustard met before going to the World Food Championships. Since mustard pairs perfectly with burgers, BurgerFit offered samples of Koops’ Mustard in their Tasting Pavilion booth. From there, they continued their relationship by partnering for BurgerFit Friday.

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Learn More
Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


  • Faye Lambert says:

    5 stars
    My son loves this salad when I made it the first time. He was on a summer diet and been craving for healthier and easy to make foods. I found this recipe and was very happy with his feedback.

    • I’m happy to be able to introduce this healthy salad to your son Faye! You can also find a few more paleo, whole30 and dairy-free recipes here that I know your son will love.

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