Avocado Kale Salad Recipe | Elizabeth Rider

Avocado Kale Salad is a simple, everyday green salad that feels special without any fuss. The kale is tenderized by a quick massage with olive oil (yes, massaged kale is the chef’s secret!), then tossed with creamy avocado, salty Parmesan, and crunchy almonds for a perfectly balanced bite every time.

It’s light yet satisfying, nutritious but never boring, and easy enough to make on repeat. Whether you serve it as a side dish, add protein for a full meal, or pack it for lunch, this is a go-to kale salad you’ll actually crave.

Want more like this? Find more healthy salads here.

Why You’ll Love This Avocado Kale Salad

• Nourishing and filling: Kale brings fiber and micronutrients, avocado adds healthy fats, and almonds give it staying power. Add grilled chicken or chickpeas to make it a complete meal.
• Creamy, crunchy, and bright: The avocado makes it silky, the almonds add crunch, and fresh lemon keeps everything lively.
• Fast, no-cook, everyday recipe: No oven, no stove, no complicated dressing. Just simple ingredients and big flavor.

Avocado Kale Salad Ingredients

• Tuscan (Lacinato) kale – I prefer Tuscan kale here because it’s sturdy and tender when massaged, but you can use any kale you have.
• Ripe avocado – This salad is for avocado lovers! We love to add creaminess, flavor, and nutrition.
• Finely grated Parmesan – Parm is salty with an umami finish, and is high in protein. We consider real Parmesan cheese a health food around here.
• Slivered almonds – For crunch and texture. Any nuts work here, or use pumpkin seeds if you prefer.
• Extra-virgin olive oil + lemon juice – For a simple, healthy, and flavorful dressing.
• Sea salt – To add flavor and soften the greens when you massage them, more on that below.

(Full quantities in the printable recipe card below.)

How to Make Avocado Kale Salad

1. Massage the kale with olive oil and a pinch of salt until tender.
2. Add avocado, Parmesan, and almonds.
3. Squeeze with fresh lemon and toss gently.
4. Serve right away or chill up to 24 hours.

The Chef’s Secret: Massaging Your Kale

Massaging kale is the quiet chef secret that turns a good kale salad into a great one.

Raw kale can be tough and slightly bitter, but a quick rub with olive oil and a pinch of salt softens the leaves, breaks down their fibrous texture, and makes them tender enough to actually enjoy. As you work the greens with your hands, they darken, shrink slightly, and become silky instead of chewy, which helps them better absorb dressing and flavors.

This simple step makes all the difference, transforming kale from “health food” into something genuinely delicious.

Easy Avocado Kale Salad Tips & Variations

• Add cooked chicken, salmon, shrimp, steak, or chickpeas for protein.
• Stir in dried cranberries or pomegranate for sweetness, if desired.
• Swap Parmesan for feta cheese crumbles or grated pecorino cheese, if preferred.
• Use walnuts, cashews, pumpkin seeds, or sunflower seeds instead of almonds.

This Avocado Kale Salad Recipe is one of those recipes that works for weeknights, meal prep, or dinner parties. Simple ingredients, bold flavor, zero stress.

This Avocado Kale Salad makes a great side dish, light lunch, or base for a hearty meal. Give it a try and let me know what you think!

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Avocado Kale Salad FAQs

• Can I use curly kale instead of lacinato kale? Yes. Curly kale works great for a raw kale salad — just remove the stems and tear the leaves into bite-sized pieces before massaging.
• Should I use a salad spinner? Yes, spin the washed kale dry or blot with kitchen towels so the dressing sticks.
• Do I need a large bowl? A large bowl makes it easier to massage and toss the salad, but use any bowl you have.
• What is the kale salad dressing? We like extra virgin olive oil, fresh lemon juice, and a sprinkle of sea salt. You can use any salad dressing recipe you love.
• Can I add other veggies? Yes, it’s your kale salad! Shaved carrots can add sweetness and crunch, chopped roasted red peppers would add depth of flavor.
• Can I swap almonds for something else? Yes, walnuts, pecans, sunflower seeds or pepitas both work beautifully.
• Can I add grains like quinoa or farro? Yes, either makes this salad more filling.
• What proteins go well with it? Grilled chicken, shrimp, or steak are great options.
• How do I store leftover kale salad? Keep it in an airtight container in the fridge for up to 24 hours.
• Can I add fresh fruit? Yes, sliced apple, pear, or pomegranate seeds are delicious in kale salad.
• Should I add pepper? Yes, freshly ground pepper is optional, to taste.