Creamy Massaged Kale Salad Recipe With Lemon

Heather Dessinger

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Creamy Kale Salad With Lemon

So, true story: Once upon a time I greeted my kids in the morning by shouting “Welcome to waffle week!” Because frankly, there are “family favorite” recipes and then there are recipes that have been tested six ways from Sunday to make sure that:

  • They’re the yummiest, best possible version
  • I’ve pinpointed anything that can go wrong and made sure to write my instructions so that everything works well

So we’ve had waffle week. And stuffed sweet potato week. Unsurprisingly, when I announced kale week my kids weren’t quite as excited as usual. BUT – this easy massaged kale salad won them over.

Light and lemony, it’s a surprisingly delicious way to enjoy one of the most nutrient-dense veggies available. It’s rich in betacarotene (a precursor to Vitamin A), Vitamin C, Vitamin K1 and folate, which is a nutrient that’s especially important for those of us with the MTHFR mutation.

Although in general raw kale is not easily digested, the addition of salt in this recipe and the scrunching done during preparation improves digestibility. Often referred to as massaging the kale, this technique breaks down the cell walls of the plant so that nutrients are more bioavailable.

But enough nerdiness for now – what you need to know is that it’s simple and kid-approved. Pinky swear and everything.

Kale salad recipe
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5 from 4 votes

Creamy Massaged Kale Salad With Lemon

This light, lemony kale salad is a surprisingly delicious way to enjoy one of the most nutrient-dense veggies available.
Course Salad
Keyword gluten-free
Prep Time 5 minutes
Resting time 5 minutes
Total Time 10 minutes
Servings 4
Calories 193kcal
Author Heather Dessinger


  • 4 cups kale (de-stemmed and chopped - I packed mine into the measuring cup pretty well)
  • 1 cup diced avocado
  • 2 tbsp olive oil
  • 2 tbsp plus ½ teaspoon lemon juice
  • ½ tsp sea salt
  • ½ tsp garlic powder
  • ½ tsp black pepper


  • Place the kale in a medium bowl and sprinkle it with salt.
  • Using clean hands, pick up the kale and scrunch it with your fists several times.
  • Let the kale sit for about five minutes while you slice the avocado and get the other ingredients ready.
  • When the five minutes is up, add the rest of the ingredients to the bowl and continue scrunching with your hands until the avocado is evenly blended.


Calories: 193kcal | Carbohydrates: 12g | Protein: 4g | Fat: 16g | Saturated Fat: 2g | Sodium: 321mg | Potassium: 631mg | Fiber: 4g | Sugar: 1g | Vitamin A: 6781IU | Vitamin C: 89mg | Calcium: 110mg | Iron: 1mg

More Yummy Recipes

Kale Chips – Crispy and salty, these chips make a delicious healthy snack or side dish.

Easy Greek Salad – If you’ve ever picked at your go-to salad because you’ve had it one too many times lately, this fresh Greek salad recipe is for you.

Bursting with crisp cucumbers, plump tomatoes, creamy avocado, crunchy bell pepper and the all important flavors of feta and kalamata olives, it’s tossed in a super yummy vinaigrette that will wake up your tastebuds for sure.

Mexican Chopped Salad – My kids devour this avocado salad like a pack of adorable wolves . . . maybe yours will like it, too! And if not, I promise you’ll have no trouble finishing it off all by yourself. That might be preferable, actually.

Creamy Broccoli Salad – Made with bacon, sunflower seeds and cheddar cheese, this is one of my family’s favorites.

Creamy and light with a spritz of lemon, this kale salad is one of my family's favorite ways to incorporate this superfood into our meals.

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Heather is a holistic health educator, herbalist, DIYer, Lyme and mold warrior. Since founding in 2009, Heather has been taking complicated health research and making it easy to understand. She shares tested natural recipes and herbal remedies with millions of naturally minded mamas around the world. 

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Recipe Rating

5 thoughts on “Creamy Massaged Kale Salad Recipe With Lemon”

  1. 5 stars
    Thanks for a very healthy way to keep all the nutrients intact. The only minor problem is making sure hands are clean cause it gets messy. This combination of flavor is so good for clean palates that are getting used to eating a variety of fresh healthy foods. My teenager enjoyed it so much she almost took more than her share of servings!

  2. Hi there, I just found your site and OMG I am in love but just one quick comment. I am not sure if you have a lot of followers in the UK but it would be great if you could had affiliate links to for items so that you ‘earned’ as well. All of your links go to and then I go to find it on so I am not sure you get the ‘credit’ you could’ve. Just thought I would mention. I know that Facebook gives you statistics of where your followers are from 🙂

  3. 5 stars
    I made this tonight and it was a big hit with the family. I am very happy to add another way to prepare kale to the cooking repertoire. Many thanks!