quick and easy sauteed kale
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Sautéed Kale ~ A Healthy Side Dish

Sautéed Kale is as easy as it gets. It’s a healthy, colorful vegetable that is extremely popular, probably because it is incredibly dense in nutrients. And guess what? There is a bonus if you grow your own kale when the pretty little yellow flowers bloom….those are edible too!

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Here Are A Few Nutritional Perks About Kale:
  • Excellent source of both vitamin C and K
  • Rich in antioxidants
  • High in beta-carotene
  • Heart healthy

**Please Note: Check with your doctor if you are taking blood thinners. Kale can interfere with these medications, and your doctor may need to make some medication adjustments or suggest an appropriate amount of kale to consume.

To Make Sautéed Kale, You Will Need These Ingredients:   
  • Clean, dried kale
  • Olive oil
  • Minced garlic (taste preference on amount) Garlic replacer or omit for Low FODMAP
  • Salt & pepper
In a large pan, heat oil. Add garlic and sauté about 15-20 seconds.  Add kale and stir and toss constantly until kale starts to wilt a little, or to your preference of doneness.  Season with salt and pepper and serve. It’s so simple.
quick and easy sauteed kale

It’s a gorgeous bright green and will add lovely color to your meal.

For a fast, healthy crunchy snack, remove the kale leaves from the center spine and break them into smaller pieces. Toss kale pieces in a bowl with olive oil and salt and pepper. Lay single-layered in an air fryer and cook for about 4 minutes at 375. Shake the pan a couple of times for even cooking.

I like to add chopped kale to my stir-fry dishes and vegetable soup. It doesn’t alter the flavor and adds an abundance of nutrients!

sauteed fresh kale


Weight Watcher Point Plus followers only count the oil used.

Try adding kale to this hearty ground turkey 7-vegetable soup,

Sautéed Kale  

Quick and easy, super healthy side dish that takes just minutes to prepare.
Total Time7 minutes
Course: Side Dish
Cuisine: American
Keyword: greens, healthy greens, kale as a side dish, nutritious veggies
Servings: 3 Servings
Calories: 56kcal
Author: Mary Krick


  • 2 large bunches of kale ~ clean and dried, cut into large pieces.
  • 1-2 Tbsp olive oil
  • 1-2 tsp minced garlic - garlic replacer for Low FODMAP ~ taste preference on amount
  • salt & pepper to taste


  • In a large pan, heat oil. Add garlic and sauté about 15-20 seconds.  
  • Add kale; stir and toss constantly until kale starts to wilt a little or to your preference of doneness.
  • Season with salt and pepper and serve.


Serving: 1Serving | Calories: 56kcal | Carbohydrates: 2g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 20mg | Potassium: 136mg | Fiber: 2g | Sugar: 0.3g | Vitamin A: 3796IU | Vitamin C: 36mg | Calcium: 98mg | Iron: 1mg

healthy and quick and easy sautéed kale

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