Kale Greek Salad

This Kale Greek Salad combines the best of a Greek Salad with all the benefits of a kale salad!   It has all the Mediterranean flavors we all love!  

Massaged Kale Salad

We are big salad eaters around here.  One of my favorite easy meals is a rotisserie chicken served along side a salad.  I can make the salad earlier in the day, give the chicken a quick heat up in the oven, and dinner is ready.  

I could eat a salad every night.  What I don’t like doing, though, is having to make a salad every night.  Kale salads to the rescue!  You can make a kale salad on Monday and on Thursday it’s still good! 

If you’ve never had a kale salad, you need to handle it a little differently.  The secret is massaging it.  I like to wash and spin the kale and tear it into bite sized pieces in a large bowl.  Whip up the dressing (like a Classic Lemon Vinaigrette or a Lemon Poppy Seed Salad Dressing)  and then pour it over the kale.  Then using my hands, I massage the kale, squishing it in my fingers.  Almost like you’re kneading dough. 

How long to Massage Kale:  I don’t massage kale for very long, usually only about a minute, because I like it a little chewy.  Most sites recommend 2 to 5 minutes.  

Steps for Making an Greek Kale Salad

Step 1 – chop all your vegetables – dice the cucumbers, bell pepper, tomatoes and black olives into bite size pieces.  

Step 2 – make one recipe Easy Homemade Greek Vinaigrette.  Wash the kale, spin dry and tear into bite size pieces.  Place the kale in a large bowl and pour over the dressing.  Using your hands massage the kale for about 2 – 5 minutes. 

Step 3 – add the chopped vegetables to the salad and top with crumbled feta cheese. 

Tips for Making this Mediterranean Kale Salad

Cucumbers – scraping the seeds out will keep the salad from getting to watery, especially if you want to serve it over the course of a couple of days. 

Bell peppers – any color of bell pepper will work.  A green bell pepper is actually more traditional, but the other colors of pepper work too and add such a pretty color. 

Tomatoes – if you are using large tomatoes that are very watery with seeds and you want to serve this over a couple of days, cut the tomatoes in half and squeeze out some of the seeds.  

Olives – any olives will work, though Kalamata olives are more traditional. 

Healthy Mediterranean Salad

We love this salad!  Since I first made it, we’ve had it at least once a week.  We love all the bold Mediterranean flavors combined the with extra nutritious benefits of kale!  

You can read more about The Health Benefits of Kale and How the Mediterranean Diet is a Heart Healthy Diet.

Looking for More Healthy Kale Salad Recipes

Kale Salad with Whole Grains

Grilled Kale Salad with Strawberries

Kale Blueberry Salad

Balsamic Roasted Beets, Quinoa and Kale Salad

If you’re looking for even more Salad Recipe Ideas, be sure and follow my Salad Recipes Board on Pinterest. 

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5 from 1 vote

Kale Greek Salad

This kale Greek salad is full of bold Mediterranean flavor with crisp vegetables and kale tossed in a classic Greek Vinaigrette! 

Course Salad

Cuisine Mediterranean

Prep Time 10 minutes

Total Time 10 minutes

Servings 4

Calories 207

Ingredients

• 3 cups kale
• 1 cucumber
• 1 bell pepper
• 1 pint cherry tomatoes about 2 cups
• 1/2 cup kalamata olives
• 1/4 cup feta cheese crumbled
• 1 recipe Greek Vinaigrette
• salt and pepper to taste

Instructions

• Wash kale and tear into bite sized pieces and place in a large bowl. 
• Pour over 1 recipe of Greek Vinaigrette. 
• Massage the kale and the dressing for 2-5 minutes. 
• Dice cucumbers, bell peppers, tomatoes and olives into bite sized pieces. 
• Add vegetables to kale and toss to combine, taste and adjust salt and pepper. 
• Serve sprinkled with crumbled feta cheese. 

Notes

Cucumbers - scraping the seeds out will keep the salad from getting to watery, especially if you want to serve it over the course of a couple of days. 

Bell peppers - any color of bell pepper will work.  A green bell pepper is actually more traditional, but the other colors of pepper work too and add such a pretty color. 

Tomatoes - if you are using large tomatoes that are very watery with seeds and you want to serve this over a couple of days, cut the tomatoes in half and squeeze out some of the seeds.  

Olives - any olives will work, though Kalamata olives are more traditional. 

Nutrition

Calories: 207kcal | Carbohydrates: 13g | Protein: 5g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 546mg | Potassium: 669mg | Fiber: 2g | Sugar: 5g | Vitamin A: 6690IU | Vitamin C: 129.1mg | Calcium: 158mg | Iron: 2.1mg