Massaged Avocado Kale Salad
This massaged avocado kale salad recipe uses creamy avocado as part of the dressing. Soft and tender, it’s an easy side salad that goes with everything!
I’ve been a fan of massaged kale salads for YEARS! Massaging is seriously a game changer and the ultimate cure for those tough and dry salads that hardly anyone enjoys.
In this avocado kale salad recipe, we step things up a notch by adding avocado to the salad dressing. It gets massaged into the kale, making things even more creamy, tender, and delicious.
As a dietitian, it’s no surprise that kale and avocado are two of my favourite ingredients to cook with. They’re both jam-packed with nutrition benefits that I highlight in more detail below.
What’s more, this kale salad with avocado dressing is a great side salad for all sorts of proteins, like salmon or chicken! I share a handful of ideas for what to serve it with below as well. Enjoy 🙂
Want more delicious, hearty salad recipe inspiration? Check out my roundup of 15+ fall and winter salad recipes for more ideas. Or, check out my kale recipe roundup for more ways to use kale!
Ingredients Needed
All you need to make this avocado kale salad are 7 simple ingredients:
- curly kale
- ripe avocado
- olive oil
- red wine vinegar
- dijon mustard
- honey (can swap with maple syrup)
- garlic powder (or minced fresh garlic)
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
How To Make Kale Tender + Not So Tough
Have you ever had a tough and dry kale salad that almost put you off kale entirely? Me, too. The key to making kale soft, tender, and DELICIOUS is to massage it with a dressing.
I have a whole post about how to massage kale if you want to learn more, with detailed instructions (although I promise it’s actually very simple!)
For this salad recipe in particular, we include avocado in the dressing to make things even more soft and creamy.
What To Serve With Avocado Kale Salad
This simple recipe goes with seriously everything! It’s a great side dish for your main meal.
As a source of veggies, fiber, and healthy fats, I’d recommend serving this kale salad with a protein and a starch to make a nutritionally-balanced meal. Below are some easy recipe ideas that would pair perfectly.
Protein dishes:
- turmeric shrimp with cumin + garlic
- baked miso maple + ginger salmon
- honey garlic tofu
- grilled salmon with wasabi-dill yogurt
- miso maple baked tofu
- smoked paprika shrimp with honey
Starch side dishes:
- farro
- quinoa
- roasted potatoes with chili + paprika
- roasted potatoes with za’atar + lemon
- miso mashed sweet potatoes
- baked parsnip fries
Alternatively, you can also try topping this salad with proteins like grilled chicken, hard-boiled eggs, or roasted chickpeas to serve as an entrée style salad.
How Long Does This Salad Keep?
Because kale is so hearty, kale salads actually get better over time! For this reason, they’re one of my favourite type of salads for making in advance.
This salad will keep in an airtight container in the fridge for up to 3 days, but it’s best enjoyed by the next day! I did not personally find that the avocado browned at all 🙂
Kale Nutrition Benefits
Just one cup of kale provides over 100% of your daily needs for:
- vitamin A (206%)
- vitamin K (684%)
- vitamin C (134%)
Kale is also a good source of other micronutrients like:
- manganese
- magnesium
- potassium
- calcium
- copper
- vitamin B6
That same cup provides 2 grams of dietary fibre, helping to keep your gut and heart happy. In addition to micronutrients, kale is also loaded with antioxidants, which prevent cellular damage and provide a multitude of health benefits.
Avocado Nutrition Benefits
Avocados are rich in heart-healthy monounsaturated fatty acids, which give them their signature smooth texture and mouthfeel!
Fats are super important for many processes in the body and they help your body absorb any fat-soluble nutrients present in the other ingredients in a meal. Fats also digest slower, which means they’ll help you feel fuller and more satisfied for longer.
Avocados are also an excellent source of dietary fibre, with one fruit providing about 40% of your daily fibre needs.
In terms of micronutrients, avocados are a good source of:
- vitamin C
- vitamin B6
- vitamin E
- vitamin K
- folate
- magnesium
- potassium
More Kale Salad Recipes
- Broccoli Kale Salad With Tahini
- Kale Apple Walnut Salad
- Kale Pasta Salad With Sun-Dried Tomatoes
- Kale Butternut Squash Salad
- Kale & Brussels Sprouts Caesar Salad
Did you give this Massaged Avocado Kale Salad Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Massaged Avocado Kale Salad
Ingredients
- 1 large bunch curly kale (roughly 5 cups)
- 2 Tbsp olive oil
- 3 Tbsp red wine vinegar
- 1 tsp dijon mustard
- 1 tsp honey (or maple syrup)
- 1/2 tsp garlic powder (or 2 cloves minced garlic)
- 1 med-large avocado, ripe
- Salt + pepper, to taste (add salt generously!)
Instructions
- Remove kale leaves from their hard stems. To do this, I like to hold the bottom of the stem with one hand and then slide up the stem with my other hand to get all the leaves off in one fell swoop.
- Tear the leaves into smaller pieces, then wash and dry them well in a salad spinner. Transfer dried kale to a large mixing/salad bowl.
- In a small bowl, whisk together the olive oil, red wine vinegar, dijon mustard, honey, garlic powder, salt, and pepper. Set aside.
- Scoop avocado into a separate small bowl. Mash with a fork.
- Pour the dressing over the kale. Then, scoop the mashed avocado overtop. Season with additional salt and pepper, as needed.
- Using clean hands, squeeze and massage the avocado and dressing into the kale leaves. Do this for about 1 full minute (60 seconds) – you really want to get in there to soften the leaves!
- Once done, cover the bowl of massaged kale and let it sit in the fridge for at least 30-60 mins to break the fibres down even further. TIP: this is the perfect opportunity to prepare the rest of your meal! You can leave the salad in the fridge even longer if you'd like and it will continue to soften.
Notes
- As a source of veggies, fiber, and healthy fats, I’d recommend serving this kale salad with a protein and a starch side dish. I’ve included a handful of easy recipe ideas for you in the blog post above.
- Alternatively, you can also try topping this salad with proteins like grilled chicken, hard-boiled eggs, or roasted chickpeas and serve it as an entrée salad!
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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