This Tuscan kale salad became my go-to dish when craving something light yet satisfying. The earthy robustness of lacinato kale, also known as dinosaur kale, creates the perfect foundation for this Tuscan-inspired salad.
What makes this salad truly special is the technique of massaging the kale leaves. This simple step transforms the sometimes tough texture of kale into a tender base that absorbs the rich flavors of olive oil and garlic. Unlike many salads that wilt quickly once dressed, this Tuscan kale salad actually improves as it sits, making it perfect for meal prep or make-ahead dinner parties. The combination of peppery kale, pungent garlic, nutty parmesan, and bright lemon creates a symphony of flavors that dance on your palate.
The beauty of this Tuscan kale salad lies in its versatility and nutritional profile. Lacinato kale, with its deep blue-green leaves and distinctive texture, offers an abundance of vitamins A, K, and C, along with minerals and fiber. When combined with the protein from grilled chicken and the calcium from parmesan, this salad becomes a complete, nutrient-dense meal. The olive oil not only helps your body absorb the fat-soluble vitamins in the kale but also adds heart-healthy monounsaturated fats to the dish.
In contemporary food culture, kale salads have evolved from trendy health food to mainstream culinary staples. This Tuscan garlic parmesan kale salad represents the ideal balance that modern diners seek—nutritionally dense yet deeply satisfying, simple to prepare yet complex in flavor. As restaurants and home cooks alike embrace the “less is more” philosophy, this salad showcases how a handful of quality ingredients, thoughtfully prepared, can create a dish that feels both nourishing and indulgent. Whether served as a light lunch, a satisfying dinner, or a vibrant side dish, this versatile salad continues to prove that healthy eating need not sacrifice flavor or satisfaction.
WHY YOU’LL LOVE THIS RECIPE
- Minimal prep time with maximum flavor
- Nutrient-dense ingredients make it as healthy as it is delicious
- The kale actually improves as it sits, making it perfect for meal prep
- Versatile recipe that can be customized with seasonal ingredients
- Satisfying enough to serve as a complete meal
- Naturally gluten-free and easily adaptable for various dietary needs
WHAT IS TUSCAN GARLIC PARMESAN KALE SALAD?
Tuscan Garlic Parmesan Kale Salad is a Mediterranean-inspired dish featuring lacinato (dinosaur) kale as its base. The leaves are cut into bite-sized pieces and massaged with olive oil, salt, pepper, and fresh garlic to soften their texture and infuse them with flavor. Finished with freshly grated Parmesan cheese and a bright squeeze of lemon, this salad can be served on its own or topped with protein like grilled chicken for a complete meal. The “massage” technique transforms the sometimes tough kale into a tender, flavorful base that absorbs the rich, garlicky flavors.

Tuscan Kale Salad
Ingredients
For the Kale Base:
- 1 bunch lacinato dinosaur kale, stems removed and chopped into bite-size pieces
- 2 tbsp extra virgin olive oil
- 2 cloves garlic minced
- ¼ tsp sea salt
- ¼ tsp freshly ground black pepper
- ¼ cup freshly grated Parmesan cheese
- 1 tbsp fresh lemon juice
For the Grilled Chicken:
- 2 boneless skinless chicken breasts (about 1 lb)
- 1 tbsp olive oil
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- ¼ tsp salt
- ¼ tsp black pepper
Optional Garnishes:
- Lemon wedges
- Extra Parmesan shavings
- Toasted pine nuts or almonds
- Red pepper flakes
Instructions
- Prepare the chicken: In a small bowl, mix together Italian seasoning, garlic powder, salt, and pepper. Brush chicken breasts with olive oil and sprinkle the seasoning mixture evenly over both sides.
- Grill the chicken: Preheat grill or grill pan to medium-high heat. Grill chicken for 5-7 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing against the grain.
- Prepare the kale: Place chopped kale in a large bowl. Drizzle with olive oil and sprinkle with salt and pepper.
- Massage the kale: Add minced garlic to the kale and use your hands to massage the oil, salt, pepper, and garlic into the leaves for about 3-5 minutes. The kale should reduce in volume and become darker and softer.
- Finish the salad: Add freshly grated Parmesan cheese to the massaged kale and toss to combine. Squeeze fresh lemon juice over the salad and toss again.
- Serve: Divide the kale salad between plates and top with sliced grilled chicken. Add any optional garnishes as desired.
Notes
RECIPE TIPS
- Don’t skip the massaging step – it’s crucial for breaking down the tough fibers in kale
- Use the freshest kale possible for the best flavor and texture
- Dinosaur/lacinato kale works best for this recipe, but curly kale can be substituted if needed
- Let the dressed kale sit for at least 10 minutes before serving for the best flavor
- For extra flavor, marinate the chicken for 30 minutes to 2 hours before grilling
- Grate Parmesan fresh off the block rather than using pre-grated cheese for best flavor
SERVING SUGGESTIONS
Serve with:- Crispy garlic bread or rustic Italian bread
- A side of roasted cherry tomatoes
- A simple cup of Italian wedding soup
- A glass of crisp Pinot Grigio or Sauvignon Blanc
- Fresh figs or stone fruit for a summer meal
- Warm quinoa for extra protein and fiber
VARIATIONS
- Add roasted red peppers and artichoke hearts for a Mediterranean twist
- Top with crispy chickpeas instead of chicken for a vegetarian option
- Incorporate cooked farro or barley for a hearty grain salad
- Add thinly sliced apple or pear for a sweet-savory combination
- Substitute grilled salmon or shrimp for the chicken
- Try with different hard cheeses like Pecorino Romano or aged Asiago
STORAGE
- The dressed kale (without chicken) can be stored in an airtight container in the refrigerator for up to 3 days
- Unlike most dressed salads, this one actually improves with a little time as the kale continues to soften
- Store grilled chicken separately and add just before serving for best results
- For meal prep, portion salad and chicken into individual containers for grab-and-go lunches
- Add a little extra olive oil and lemon juice to refresh the salad if it seems dry after storage
Nutrition
Find more great Nosh With David Recipes, including authentic Korean recipes like this one, at https://www.noshwithdavid.com/recipes/
Key ingredients from this recipe include:
- Extra Virgin Olive Oil
- Lacinato (Dinosaur) Kale
- Fresh Parmesan Cheese
- Fresh Garlic
Need help with what ingredients to stock? Check out My Essential Korean Pantry article. This article describes each essential ingredient with links to where you can buy them easily!
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