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–+ servings

Kale Salad Base Recipe (Mix and Match Guide)

This simple kale salad base recipe creates the perfect foundation for endless salad combinations. Made with massaged kale, garlic infused olive oil, and a touch of salt, this 4 ingredient base transforms tough kale leaves into tender, flavorful greens ready for your favorite mix-ins.
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Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings (40g each)
Calories 45 kcal
Protein1 g
Fiber2 g
Fat4 g
Carbohydrates2 g

Equipment

  • Large mixing bowl for massaging kale
  • Small skillet for garlic oil

Ingredients
 

For the Garlic Oil:

  • 1 tablespoon (15 ml) olive oil - extra virgin preferred
  • 1 clove (10 g) garlic - minced

For the Kale Base:

  • 5 cups (150 g) kale - curly or lacinato, stems removed
  • ½ teaspoon (3 g) salt - or to taste

Instructions
 

Prepare the Garlic Oil:

  • Heat 1 tablespoon olive oil in a small skillet over medium heat. Add 1 clove garlic and cook for 30 seconds until fragrant. Remove from heat and set aside to cool. This infused oil will add depth to your kale salad base.
    Minced garlic pieces bubbling in olive oil in black cast iron skillet on stovetop

Prepare the Kale:

  • Remove tough stems from 5 cups kale and discard. Wash leaves thoroughly and dry completely using a salad spinner or kitchen towels. Tear or chop kale into bite sized pieces.
    Hands using sharp knife to chop fresh green kale leaves into bite sized pieces on bamboo cutting board
  • Place chopped kale in a large mixing bowl. Add the cooled garlic oil and ½ teaspoon salt. Using clean hands, massage the kale for 2-3 minutes until leaves become tender, darker in color, and reduce in volume by about ⅓.
    Hands massaging chopped kale with oil in large stainless steel mixing bowl, leaves becoming tender and dark

Serve or Store:

  • Taste and adjust salt as needed. Your kale salad base is now ready to use immediately or can be stored in the refrigerator for up to 3 days. Add your favorite mix-ins like cranberries, nuts, cheese, or protein just before serving.
    Tender dark green massaged kale salad base in blue ceramic bowl with black dot pattern on wooden surface

Notes

Recipe Yield: Makes 4 servings of massaged kale base, approximately 40g per serving.
Storage Tips: The massaged kale base can be stored in the refrigerator for up to 5 days and actually improves in flavor as it sits.
Mix and Match Ideas: Add cranberries and almonds for a sweet crunch, chickpeas and feta for protein, or avocado and hemp seeds for healthy fats.
Kale Varieties: Curly kale works best for this recipe, but lacinato (dinosaur) kale or Red Russian kale are excellent substitutes.
Meal Prep Friendly: Perfect for weekly meal prep. Prepare the base and add fresh toppings throughout the week for quick, healthy meals.
Serving Suggestions: Use as a side salad, lunch base with protein, or incorporate into grain bowls and wraps.

NUTRITION

Nutrition Facts
Kale Salad Base Recipe (Mix and Match Guide)
Serving Size
 
1 serving (40g)
Amount per Serving
Calories
45
% Daily Value*
Protein
 
1
g
2
%
Carbohydrates
 
2
g
1
%
Fiber
 
2
g
8
%
Sugar
 
0.3
g
0
%
Fat
 
4
g
6
%
Sodium
 
311
mg
14
%
Potassium
 
134
mg
4
%
Calcium
 
97
mg
10
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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