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This massaged kale salad is my go-to salad recipe: lemony greens, crunchy veggies, and a zingy Dijon mustard dressing. It’s ready in 15 minutes and meal-prep friendly!
I’m the type of person who’s of the opinion that you can’t have too many kale salads (do you agree?). I’ve found a new variation on my classic kale salad that I think might be able to eat every day, especially topped with protein as a main dish meal!
This massaged kale salad is so delicious: you quickly massage the kale leaves so they are tender and sweet, then top with all the crunchy veggies, a 3-ingredient Dijon dressing, and my favorite topping ever: crispy chickpeas! They’re so much tastier than croutons and full of protein and fiber, too. Alex and I could not stop eating this after we took the photo.
Why You’ll Love This Recipe
- Ready in 15 minutes with zero cooking (as long as you make the chickpeas ahead)
- Good for meal prep: Massaged kale holds up well over time
- So delicious: The combination of flavors and textures converts even a kale skeptic!
- Versatile: Add chicken thighs or salmon bites and it’s a meal!
Ingredients You’ll Need
Here’s a quick look at the key players and why each one matters:
- Kale: My favorite is Lacinato kale, aka Tuscan or dinosaur kale. It’s milder and more tender than curly kale. However, I’m actually always surprised by how much milder curly kale tastes after massaging it: so it works here, too.
- Cherry tomatoes and English cucumber: You can add any veggies you like, but I like the combo of sweet cherry tomatoes and crunchy cucumber.
- Pickled red onions: If you haven’t made a batch of pickled red onions yet, this is a reason to do it! They keep for weeks in the fridge and bring a zingy flavor to salads.
- Crispy chickpeas (or croutons): My crispy roasted chickpeas are great as a snack — but I also love them as “croutons” for a salad. You can also use homemade croutons or any type of crunchy adder.
- Dressing: All you need is Dijon mustard, white wine vinegar, and olive oil. This is one of my most easy salad dressings — Alex had the idea to keep it with 3 ingredients and it worked so well!
- Fresh dill: I made this salad without the dill once and I won’t ever again (ha!). It adds an herby intrigue that makes people ask why it’s so delicious (try it and you’ll see).
How to Make A Massaged Kale Salad
Step 1: Massage the Kale
This is the most important part! Massaging the kale actually breaks down the cell walls, making the leaves more tender and easier to chew. It also makes them taste more mild, with an almost sweet flavor instead of spicy.
To massage kale, place the chopped kale leaves in a bowl and sprinkle them with salt. Use your hands to rub and squeeze the leaves for about one minute. The kale will get slightly darker in color and shrink down.
Step 2: Make the Dressing
In a bowl, mix the Dijon mustard, white wine vinegar, and olive oil until it is fully combined and has a creamy texture.
Step 3: Toss Everything Together
Add the vegetables, fresh dill, and toss with the dressing. Right before serving, add the crispy chickpeas. (They’ll soften during storage!)
Make It a Meal: Serving Suggestions
This salad recipe is the perfect side dish, but I also love it made into a main dish with a protein adder. Here are a few ideas!
- Add protein: Top with grilled chicken thighs, pan seared chicken breast, sauteed shrimp, or baked salmon. For vegetarian, add these canned chickpeas or top with a soft boiled egg.
- Pita and hummus: Serve with a scoop of classic hummus and warm pita for lunch.
- Salad mash-up: Add a trio of salads like my Mediterranean chickpea salad, dense bean salad, and dill pickle potato salad (made ahead).
- With soup: Serve alongside a bowl of my easy lentil soup or spinach tortellini soup.
Storage Tips
This is one of the better salads for meal prep because dressed massaged kale holds up better than lettuce leaves, which get soggy after being stored. The dressing actually marinates the leaves and they stay good for 3 to 4 days.
Keep the crispy chickpeas in an airtight container at room temperature for storage; they’ll get soggy if you store them with the salad.
Dietary Notes
This massaged kale salad is vegetarian, vegan, plant-based, dairy free, and Mediterranean diet friendly.
My Go-To Massaged Kale Salad (Fast!)
This massaged kale salad is my go-to salad recipe: lemony greens, crunchy veggies, and a zingy Dijon mustard dressing. It’s ready in 15 minutes and meal-prep friendly!
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 1x
- Category: Salad
- Method: No Cook
- Cuisine: American, Mediterranean
- Diet: Dairy-Free, Gluten-Free, Mediterranean Diet, Vegan, Vegetarian
Ingredients
- 2 bunches kale, stemmed and chopped (about 12 ounces)
- Kosher salt or flaky sea salt
- 2 cups cherry tomatoes, halved
- 1 English cucumber, chopped
- 1 recipe Crispy Chickpeas or Air Fryer Chickpeas
- ½ cup Pickled Red Onions or thinly sliced red onion
- 1 tablespoon Dijon mustard
- 1 tablespoon white wine vinegar
- ¼ cup extra virgin olive oil
- 1 handful fresh dill
Instructions
- Place the kale in a large bowl and sprinkle generously with salt. Using clean hands, massage the kale for about 1 minute, squeezing and rubbing the leaves until they darken in color and turn tender.
- In a small bowl, add the Dijon mustard, white wine vinegar, and a pinch of salt. While whisking, drizzle in the olive oil until creamy.
- Add the cherry tomatoes, cucumber, pickled red onions, and Dijon mustard dressing to the bowl. Toss until everything is evenly coated. Taste and add another pinch of salt. Top with torn fresh dill.
- Add the crispy chickpeas just before serving so they stay crunchy. Dressed leftovers store 3 to 4 days refrigerated; store the chickpeas separately and add them just before eating for best results.
Notes
For the chickpeas, my Crispy Roasted Chickpeas are great made in advance and store well. My Air Fryer Chickpeas are very fast and best if you want to eat them day of.
