Massaged Kale and Feta Salad with Balsamic Vinaigrette
Tender kale massaged with olive oil, topped with salty feta and a tangy balsamic dressing. This mediterranean-inspired keto (vegetarian, low-carb) ready in about 10 minutes pairs chopped kale, crumbled feta cheese, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 312 calories and feeds 1, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 cups, chopped kale
- 1/4 cup, crumbled feta cheese
- 1/2 tbsp olive oil
- 1 tbsp extra virgin olive oil
- 1 tsp balsamic vinegar
- 1/4 tsp Dijon mustard
- pinch salt
- pinch black pepper
Instructions
- Step 1: Massage 2 cups chopped kale with 1/2 tbsp olive oil for 2 minutes until tender and dark green.
- Step 2: In a small bowl, whisk 1 tbsp extra virgin olive oil, 1 tsp balsamic vinegar, 1/4 tsp Dijon mustard, pinch salt, and pinch black pepper.
- Step 3: Pour dressing over massaged kale and toss until evenly coated.
- Step 4: Top with 1/4 cup crumbled feta cheese and serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Massaged Kale and Feta Salad with Balsamic Vinaigrette take to make?
Total time is about 10 minutes (10 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Massaged Kale and Feta Salad with Balsamic Vinaigrette?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep chopped kale from drying out.
Can I substitute ingredients in Massaged Kale and Feta Salad with Balsamic Vinaigrette?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Massaged Kale and Feta Salad with Balsamic Vinaigrette for a different number of people?
The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Massaged Kale and Feta Salad with Balsamic Vinaigrette vegetarian?
Yes — this recipe is tagged vegetarian, low-carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Solid recipe. Not groundbreaking but definitely making it again.
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
