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massaged kale salad
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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
  • Tongs
  • 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