Why Massage Kale

Wondering what does massaging kale do? Well, you are not alone. This 5-minute process is effortless and does wonders for this otherwise humble vegetable.

  • Massaging kale for salad makes the vegetable more palatable by releasing its bitter compounds and—as a result—making the kale less bitter. 
  • This simple process breaks down the vegetable’s fibrous texture, making it more tender, easier to chew, and more digestible.
A person massaging kale with oil in a bowl from the top view.

Ingredients

To prepare raw kale for massaging, you’ll need three simple ingredients: extra virgin olive oil, kale, and if desired, kosher salt (or sea salt). It is optional, but if you want, you can add in a squeeze of lemon juice as well.

Ingredients for massaging kale in bowls from the top view.

In terms of oil, I used olive oil to soften my kale, but this simple recipe would work with avocado or coconut oil as well. 

Best Kale Type for Massaging:

Out of all of the different types of kale, I find that the best kale for massaging to use in a salad recipe is curly kale. Not only because it is easier to find at grocery stores, but it also has more body than the other common kale types.

With that being said, Tuscan kale, also known as lacinato kale and dinosaur kale —has a gentler flavor and will also work for this recipe. The only other type of kale I do not recommend using is baby kale because it already has tender leaves, and as a result, it will not withstand the massaging process.

How to Prepare Raw Kale for Salad

Learn how to make kale soft and tender and prepare it as a base for the most delicious massaged kale salads in five easy steps:

A person showing how to prepare and massage kale from the top view.
  1. Wash the kale: Rinse the kale under cold running water to remove dirt and debris. Then, place the wet kale leaves on a clean kitchen towel, and use another towel (or paper towels) to dry them as much as possible. Alternatively, if you have one, you can use a salad spinner (affiliate link) to dry the kale.
  2. Chop the kale: You can use your hands or a sharp knife to cut kale. You can remove the leaves from their stems by running the stems through your closed fist. Or, you can slice the kale leaves away from their stems on a cutting board. Here is a beginner-friendly guide to cutting kale for using it in recipes.
  3. Add a drizzle of olive oil: Add the chopped kale to a large mixing bowl, and drizzle the leaves with olive oil. You may also add a little salt to your salad greens for added flavor.
  4. Massage the kale: Use your clean hands to massage the kale with olive oil for 2-3 minutes. Turn the small pieces frequently to make sure they soften evenly.
  5. Add to your favorite dishes: Once tenderized, your kale is ready to eat! Add your massaged raw kale to a salad or one of your other favorite recipes.

How to Soften Kale Without Oil

Did you know you can soften kale following this simple method and not use a drop of oil? Well, depending on the flavor profile of your salad recipe, you have two tasty options:

  • Use an alternative fat: If you don’t want to use olive oil, avocado works as a natural and mild substitute—an alternative I use in my Avocado Massaged Kale Salad. You may also want to try other earthy options, such as nut or seed butter, unsweetened tahini, or unsweetened peanut butter.
  • Add an acidic ingredient: Acid-based ingredients are fantastic substitutes when you want to prepare kale raw. Simply massage a tablespoon of vinegar (I suggest apple cider vinegar), fresh lemon juice, or citrus juice into your chopped kale.

How to Use Kale in Salad

It is no secret that massaged kale is the perfect base for a green superfood-packed salad. Here are a few simple kale salad recipes to try:

A collage of 4 salads with kale from the top view.
  • Brussels Sprout Kale Salad: Made with maple-roasted pecans, pomegranate arils, and a white wine vinaigrette, this easy kale salad makes a colorful and tasty addition to any dinner/holiday table. 
  • Kale Quinoa Salad: Two superfoods, quinoa and kale, in one big large salad bowl! Bright lemon, creamy avocado, and crunchy chickpeas make this easy recipe a meal-worthy weeknight meal.
  • Kale Apple Slaw: Get the most out of your farmer’s markets with this simple recipe. It only takes 15 minutes to put together the sweet, tangy, and bold flavors of this veggie side dish.
  • Zucchini Kale Recipe: Low-calorie, gluten-free, and delicious? This bright summer salad recipe has it all, complete with sweet zucchini noodles, walnuts, and vegan mayo dressing.
  • Harvest Kale Salad: Nobody can resist the full-bodied flavor of this fall massaged kale salad. Sweet dried figs, tart apples, and earthy goat cheese combine for a kale salad recipe that’s to die for.

How to Store

Got leftovers or massaging kale as a part of your meal prep? Simply place freshly massaged kale in an airtight container in the fridge. It will stay fresh for 3-4 days.

And if you are new to storing kale, be sure to check out my guide on how to store fresh kale

Expert Tips

Now that you know how to make kale tender for a salad, here are a few things to keep in mind:

  • Don’t over-massage: Avoid over-massaging the raw leaves. All you need is 2-3 minutes of massaging to reach desired softness. Any longer and your tender leaves might become mushy.
  • Make sure the kale is fully dry: Do your best to ensure that your kale is dried thoroughly before beginning the massaging process. Dry kale will absorb more olive oil since water resists mixing with fats and oils.
  • Be aware that the raw kale loses its volume as you massage it: Keep in mind that as you massage kale leaves, they will become softer and get smaller in size. When I am massaging kale for salads as a side dish, I use one bunch for 4 servings. If I am serving it as a meal by itself, then I would use 2 bunches of kale for 4 servings.
  • Make it part of meal prep: I love nothing better than adding a little bit of kale to my favorite recipes. That’s why I always prepare massaged kale in bulk and use it throughout the week. Whether I add kale to my favorite salad recipes, use it as kale garnish (like I did in this Sunchoke Soup recipe), or even mix it into a soup at the last minute, this simple process makes healthy eating a breeze.
  • Save the kale stems for vegetable or chicken stock: Looking for an easy way to eliminate waste and add delicious flavor to your next chicken or vegetable stock? Try adding your unused kale stems to the recipe!

FAQs

What is massaged kale?

Massaged kale is kale that has been tenderized or softened through exposure to fat- or acid-based ingredients. Olive oil and vinegar are two examples of ingredients that help break down kale’s tough fibers and give it a softer texture.

How long does massaged kale last?

Massaged kale will last 3-4 days when stored in a sealed container in the fridge.

Should you massage kale before cooking?

Nope! Massaging kale and cooking kale have the same effect: breaking down the vegetable’s fibrous texture and tenderizing its leaves. Therefore, you only need to choose one process or the other before consuming this cruciferous vegetable.

Do I need to cook kale for a salad?

Though cooking kale for salad is an option, you don’t need to cook it to use it in a recipe. Still, if you find the taste of kale bitter, simply give it a quick 2-3 minute massage to make it more soft, tender, and palatable to eat.

Does massaging kale make it less bitter?

Yes! Massaging kale is a fantastic way to make kale less bitter. The massaging process helps kale release its bitter compounds, eliminating some of this vegetable’s bitter flavor.

Do I need to rinse kale after massaging?

No, there’s no need to rinse your massaged kale before adding it to your favorite recipes. Simply add the tenderized leaves to a salad bowl and top them with your favorite dressing once you’ve finished massaging them.

Other Helpful Kale Related Articles:

If you find this guide on How To Massage Kale or any one of our other How-To Guides on Foolproof Living helpful, please take a minute to leave a rating and a review. Doing so helps others who are planning to follow the processes outlined in this post. 

How to Massage Kale

5 from 3 votes
Yields1 bunch
Prep Time5 minutes
Total Time5 minutes
Learn How to Massage Kale to prepare it for use in all your favorite salads! This step-by-step guide teaches you how to tenderize this leafy green with just 2 simple ingredients to make it more palatable, tender, and easily digestible.

Ingredients 

  • 1 bunch curly kale
  • 3 teaspoons olive oil
  • kosher salt, optional

Instructions 

  • Wash and dry the kale: Rinse kale under cold running water until no dirt or debris is left. Place kale leaves on a clean kitchen towel. Using another towel (or paper towels), dry kale leaves as much as you can.*
  • Chop the kale: Remove leaves from kale stems either with your hands or using a knife. Chop kale leaves into small bite size pieces. Save the kale stems for your next chicken or vegetable stock, or discard them.
  • Add oil and salt: Transfer chopped kale into a large salad bowl. Drizzle with olive oil and sprinkle with salt if using.
  • Massage the kale: Using clean hands, massage (gently rub) kale leaves for 2-3 minutes turning often to make sure all kale leaves are softened.
  • Serve: Use in your favorite kale salads* or other recipes.

Notes

  • *Alternatively, you can use a salad spinner to dry the kale leaves.
  • *Want to massage kale without using any oil? Here are two other options to help you soften/tenderize kale for salads:
    • Use an alternative fat: Try adding other “healthy fats” such as a ripe avocado, nut or seed butter, unsweetened tahini, or unsweetened peanut butter. I would usually use one small ripe avocado and 2 tablespoons of nut/butter per kale bunch.
    • Add an acidic ingredient: Acid-based ingredients are fantastic substitutes when you want to prepare kale raw. Simply massage a tablespoon of vinegar (I suggest apple cider vinegar), fresh lemon juice, or citrus juice into your chopped kale.
  • Storage: If you have leftovers or are massaging kale as a part of your meal prep, simply place it in an airtight container in the fridge. It will stay fresh for 3-4 days.
  • Be aware that the raw kale leaves lose their volume as you massage them: Keep in mind that as you massage the kale leaves, they will become softer and lose their volume. When I am massaging kale for salads as a side dish, I use one bunch for 4 servings. If I am serving it as a meal by itself, then I would use 2 bunches of kale for 4 servings.
 

Nutrition

Calories: 126kcal | Carbohydrates: 3g | Protein: 2g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Sodium: 30mg | Potassium: 198mg | Fiber: 2g | Sugar: 0.5g | Vitamin A: 5694IU | Vitamin C: 53mg | Calcium: 145mg | Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: How To
Cuisine: American
Tried this recipe?Mention @foolproofliving or tag #foolproofeats!

About Aysegul Sanford

Hello Friend! I'm Aysegul but you can call me โ€œIce." Iโ€™m the cook/recipe-tester/photographer behind this site.

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5 from 3 votes (1 rating without comment)

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3 Comments

  1. 5 stars
    I am sooo glad to know this info on kale. I really love it and knowing how to prepare it this way is very helpful! Thank you
    Su ๐Ÿ™‚