Raw Kale Avocado Salad

February 12, 2008 at 2:35 am 59 comments

Kale is an amazing food. You should eat lots and lots and lots of it. We’ve been eating it daily here…in the form of juice, smoothies, and salads. You can check out its awesome benefits and nutritional content here. Anytime you can avoid cooking something…it’s better. However, kale tends to be rather tough and stringy when raw. One of the most common raw recipes you’ll see out there is the raw kale and avocado salad. The mixture of salt and lemon juice essentially “cooks” the leaves and breaks them down enough to make it a delicious salad.

I first saw this recipe in Alissa Cohen’s cookbook, Living on Live Food…but you can find so many different versions of this salad across the web. I’ve adjusted the ingredients to my taste, but as always…tweak it to YOURS!

  • 1 head kale, shredded (I prefer the taste of curly kale for this one)
  • 1 cup tomato, chopped (fresh salsa is also delicious!)
  • 1/2 avocado
  • 1-2 tablespoons olive oil or hemp seed oil (go for less if you can)
  • Juice from 1/2 lemon
  • Celtic or Himalayan sea salt, to taste (1/4 – 1/2 t)
  • 1/8 teaspoon cayenne (optional)
  • For extra yummy…add 1-2 sheets untoasted nori (snip up with scissors into little bits)
  • Optional toppings: raisins, pine nuts, hemp seed nuts, sesame seeds


In mixing bowl, toss all ingredients together. Mush everything together (with hands) to created marinated/wilted effect on kale. This makes it much tastier and easier to digest.

Here is a great video by the raw food coach, Karen Knowler…demonstrating how to make this salad:


Entry filed under: Fruits and Veggies, Kale, Raw, Salads.

The Butterfly Collard Wrap Up

59 Comments Add your own

  • 1. Deanna Riccardelli  |  February 12, 2008 at 2:44 am

    We make the same recipe by Alissa. My husband always adds extra cayenne pepper to give it an extra kick. My girls eat this faster than ice cream and always ask for more. We have a friend who can keep us in constant supply of Kale….mmm mmm good!

  • 2. livelightly  |  February 12, 2008 at 3:23 am

    Ooooh….a constant supply of kale? I’m totally jealous! We are going through it like candy around here! Next time I will have to add the cayenne…I didn’t have it on hand, but I bet it really tastes great.

  • 3. Cindy  |  February 12, 2008 at 12:46 pm

    Here’s a kale recipe for kids (and grown ups) that Zach loves!

    We try to buy Dinosaur Kale because the leaves are larger and not quite as curly. We cut the stems out of the middle and slice the leafy part into strips or squares. Then brush lightly with a little extra virgin olive oil and sprinkle with a touch of sea salt and bake on a cookie sheet for no more than 10 minutes (start checking in on them at 8 minutes since ovens vary. You don’t want them charred but you do want them crisp.

    We call them Dinosaur Chips and Zach will eat a whole bushel of kale at a time this way! YUM!

  • 4. Anna  |  February 13, 2008 at 4:22 pm

    I made this for lunch yesterday, though I didn’t put in tomato since I was out. Peyton loved it! He told me that he wants me to make it everyday. I am planning to go to Mama Jean’s tonight and will get kale and other yummy things that you’ve been blogging about. I’m loving your food blog these days.

  • 5. Cindy  |  February 13, 2008 at 8:33 pm

    I made this for dinner last night… YUM!!!!!!!!!!!!!!!!!!!!!!!
    I used WALNUT OIL, which we use a lot for roasting veggies and it was amazing!
    Thanks for the inspiration, a new favorite!

  • 6. Tara  |  February 15, 2008 at 8:50 pm

    Eating it for lunch right now. YUM. I must try the Dino chip recipe above for Liam. He would love that.

  • 7. Emily  |  February 16, 2008 at 8:24 am

    I made this salad for dinner tonight for my significant other, his dad, and his stepmother. Rave reviews all around! Everyone remarked about how fresh and flavorful this salad was. Thanks for the recipes and ideas!

  • 8. Jenni  |  February 18, 2008 at 1:15 am

    Let me start by saying I hate salad. HATE IT. But this was SOOOOOO good!!! I love your blog and I’ve tried lots of your recipes! Thank you for sharing with us! You inspire me to eat better! I gave you a shout out on my blog too!

  • 9. Scarlett  |  March 14, 2008 at 8:06 pm

    Looks great; I’ll have to try it!

  • 10. zazazu  |  April 14, 2008 at 6:28 pm

    This looks so good! I have a pile of kale in the fridge that I need to do something with. Now… I wonder if I have tomatoes and avocado…?

  • 11. Summer Goodies « Happy Foody  |  June 16, 2008 at 6:02 am

    […] time. I’ve tweaked it a bit from my original posting…you can find the updated version here. I am loving the addition of raisins and pine nuts. Oooooh! And the nori! Snipping up some sheets […]

  • 12. Rebecca  |  June 17, 2008 at 4:42 pm

    I noticed Cindy’s comment above and have to say that dehydrated kale chips are also awesome. You lose none of the nutritional value like you do when you bake, and it’s still raw when dehydrated at 115 degrees or less. Mix up an olive oil-based dressing, baste kale leaves, dehydrate until crisp. So good. It really helps curb the potato chip craving.

  • 13. lauren martin gauthier  |  June 17, 2008 at 11:29 pm

    this is soooooo yummy! we subbed walnut oil too, doubled the cayenne (up to 1/4 tsp), and added the pine nuts, and WOW. SO GOOD. quick question for you sara- when you shred your kale, do you chop up the extra ‘stalk’ at the end and add it to the salad? this time it went into the garbage disposal…but i am wondering if it would add a nice crunch to the salad….hmmm…

  • […] a food blog, and she’s been writing a lot lately about raw eating. The recipe she posted for Raw Kale and Avocado Salad caught my attention. It honestly didn’t sound very appealing–raw kale? […]

  • 15. Brianna  |  June 24, 2008 at 7:10 pm

    I finally tried this and loved it, much to my surprise! Blogged it here: http://www.jouissance.ca/?p=16 Sara, you may convince me to go raw yet.

  • 16. Jennifer  |  September 12, 2008 at 5:34 am

    This was quite good and fun to make–like being a kid again! I found that adding cubed jicama works well, too; the sweetness and crisp texture complement the kale nicely.

  • 17. Raw Kale + Avocado Salad « The Crafty Musings of Laurie Coyle  |  September 29, 2008 at 8:39 pm

    […] Kari’s — and then found some variations of the recipe online, the best one so far from The Happy Foodie. This one included a pinch cayenne which added a delicious kick! Seriously, try it yourself — […]

  • 18. mt  |  September 30, 2008 at 2:03 am

    This is delicious. Thanks. I added some pomegranate seeds too. Gave it a nice contrast in color and taste.

  • 19. Kirsten Brooks - Austin Web Design  |  July 9, 2009 at 2:22 am

    I tried this salad recipe because I saw it and it looked so good. But, I had everything EXCEPT kale on hand. So, I used swiss chard and it was really good. I will try it again one day when I actually have the main ingredient 🙂 Great recipe – thanks for posting it!

  • 20. Janet  |  July 19, 2009 at 12:47 pm

    I added 1/2 diced red pepper, and 1/2 cup of diced celery and topped it off with a healthy serving of chopped parsley — yummo! Crunchy and fresh!

  • 21. Cara  |  July 28, 2009 at 1:59 pm

    I am so glad I found your blog! I recently started a raw food blog and beyond, and I am about to post my version of a kale salad. I made a Mediterranean Kale Salad. I was looking on the web just now for other recipes to see what other people did for theirs. I love the avocado addition, mmmm!
    I live in Madison, WI, and have only just the other day discovered another person on the Raw Foods Diet. There are not many of us here in the land of cheese!
    I totally agree, Kale is a super food and should be eaten often if not everyday. I grow it in my garden, and love it, love it, love it!
    Thanks for posting all the great links and recipes and inspiration.
    if you could add me to you bookmarks as another raw foodie blogger, that would be so awesome! the site can be found at:

  • 22. Ludell  |  December 7, 2009 at 3:57 pm

    I am on my 11th day of raw food. I am enjoying it and feel good.
    I have my moment of craving. Especially air pop corn. Is that a raw food.

  • 23. Stacy vs. Her Nemesis: Tomatoes « Collard Courier  |  August 26, 2010 at 10:00 am

    […] into the kale salad I’ve grown addicted to. The first time I made the salad, I followed the recipe I’d found and chopped some supermarket-bought grape tomatoes into the salad. Verdict: YICK. […]

  • […] Raw Kale and Avocado Salad (Raw) […]

  • 26. Yummy Raw Kale Avocado Salad  |  June 1, 2011 at 2:14 pm

    […] weekend the subject of Kale came up at a pool party. Here's a delicious raw Kale recipe from HappyFoody.com that you have to try! I make this one often. Kale is a super food that is super good for your […]

  • 27. So it begins « Girlgoneveggie  |  June 7, 2011 at 5:07 am

    […] Happy Foody’s raw kale avocado salad ( i love kale ) I’ll report back later, hopefully with some pictures of my day. A […]

  • 28. toyveg  |  June 9, 2011 at 5:19 pm

    I am just getting into the raw diet and was not sure if this would be a stretch for me but I’m glad I stumbled across this as I realized I’ve being missing out a lot. Thank you for the recipe and the video helped a lot. Mucho Gracias!

  • 29. kristy  |  July 7, 2011 at 7:59 pm

    I just made this, and added a finely chopped clove of garlic. It ruled. My version included pine nuts, radishes, almonds, and some shredded manchego cheese.

  • […] recently learned of this tasty raw kale avocado salad. For a bunch of fun kale recipe ideas see this […]

  • 31. Jessica Graham Robinson  |  August 31, 2011 at 3:03 pm

    I love this recipe with chopped, fresh parsley, too!

  • 32. Debra West  |  September 6, 2011 at 9:40 pm

    This was great with the sliced Nori rolls!

  • 33. Scharita  |  September 10, 2011 at 7:22 pm

    I had a Kale and Avocado salad today at a hair show and it was awesome. I googled for a recipe and found this. I’m going to try it. The one I had today had fresh garlic and red onions. It was to “die” for.

  • 34. Kale with Egg and Toast Recipe  |  October 24, 2011 at 2:35 pm

    […] recipe by clicking here: Salted Caramel Chocolate Chip Cookies  Here are some more ideas:Raw Kale Avocado Salad from Happy Foody Creamed Kale from Savour Fare Pumpkin Pie Rice Krispie Treats from Baking Bites […]

  • 35. Professor Vegetable  |  November 8, 2011 at 9:13 pm

    I eat kale all the time but I never thought to combine kale and avocado. Great recipe!!! Thanks for sharing.

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  • 37. Janice  |  December 17, 2011 at 10:26 am

    This is absolutely delicious. I added some organic dried cranberries and the salty/sweet flavor was so good. Tonight, an Italian version!

  • 38. Rev. Dr. Louise-Diana  |  January 8, 2012 at 5:14 pm

    Have been a vegetarian for 30+ years and have just started eating fish…need the protein. I love one bowl meals and primarily go raw.
    Any suggestions of a protein in this salad?

    • 39. Mjhenta  |  June 27, 2012 at 4:31 pm

      Greetings… protein can come in the form of nuts…cashews are usually great…sliced almonds or even garbanzo (chick peas). Enjoy!

  • 40. » Maine Mamarazzi  |  February 28, 2012 at 9:56 pm

    […] Here is my inspiration: […]

  • 41. Maureen  |  April 23, 2012 at 7:11 pm

    I was looking for the Garlicky Kale Salad recipe for Whole Foods and stumbled on this recipe. I made it instead because i had all the ingredients and it is DELICIOUS. I added some dehydrated California for a bit of crunch and it is so tasty. My little ones gobbled it up…THANK YOU!

    • 42. Maureen  |  April 23, 2012 at 7:11 pm

      oops…meant to say dehydrated California onions. :0)

  • 43. Ellie  |  July 20, 2012 at 8:05 am

    Is this a recipe that I can make a day ahead of time?

  • 45. All Hail Kale! | punched by cat  |  September 19, 2012 at 4:16 pm

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  • 46. All Hail Kale | punched by cat  |  September 19, 2012 at 4:21 pm

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  • 47. Daily Ingredient: Kale | juicygreenaura  |  November 6, 2012 at 4:30 pm

    […] Raw Kale Avocado Salad from Happy Foody […]

  • 48. Maxine  |  November 28, 2012 at 4:57 pm

    I just made the salad…..it is delicious!!! Used a little pepper flakes which gave it a nice little kick!!! Thanks for the recipe. ;o)

  • 49. Avian Explorer » Blog Archive » Garden Update  |  September 2, 2013 at 8:31 pm

    […] better this year about making dishes using ingredients from the garden.  On the left I made this recipe with kale, avocados, lemon juice, and pine nuts.  On the right I made this recipe of quinoa with […]

  • […] Monday: leftovers + salad or suggest making green chile turkey burgers + kale avocado salad  […]

  • 51. Raw Kale + Avocado Salad  |  October 13, 2013 at 12:24 pm

    […] Kari‘s — and then found some variations of the recipe online, the best one so far from The Happy Foodie. This one included a pinch cayenne which added a delicious kick! Seriously, try it yourself — […]

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  • 53. Yummy Raw Kale Avocado Salad - The Green Yogini  |  July 9, 2014 at 5:56 pm

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  • 59. The Best Damn Kale Salad | Mukta's Nutrition Kitchen  |  December 28, 2020 at 1:28 pm

    […] for optional toppings. I first discovered the massaging technique in 2011 thanks to this recipe: https://happyfoody.com/2008/02/12/raw-kale-avocado-salad. I've made a few minor tweaks, but you can refer to this recipe for further inspiration. Prep […]


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