Kale is a delicious and nutritious side dish that is easy to make and packed full of vitamins! Sautéed Kale is tasty and done in no time!
Much like spinach and collared greens, Kale is a leafy vegetable (part of the cabbage family) that is packed with nutritional benefits! However, not knowing how to cook it can leave a bitter taste that isn't too appealing. Once you learn this easy recipe, Sautéed Kale will become a staple as a healthy side dish in your dinner routine!
There are many different types of kale and the leaves can be green or purple, and have a smooth or curly shape. Curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem, is the most popular type of kale. For this recipe, you can buy fresh kale and chop it yourself, or you can buy already chopped Kale in a bag. Serve sautéed kale alongside Air Fryer Salmon or Bruschetta Chicken for a healthy well-balanced meal.
Making Kale is easy! Let me explain how to cook it:
How to cook Sautéed Kale:
**scroll down for full ingredients list and printable directions**
- Prepare the kale by washing and chopping the leaves. Dry completely.
- Using a large skillet over medium heat, add olive oil and garlic; sauté until the garlic is fragrant, about one minute.
- Add the chopped kale to the skillet, then turn the heat to high and add the broth; stir to coat. Cover the skillet and cook for 5 minutes.
- Add salt, pepper and red pepper flakes, then cook uncovered for 2-3 more minutes (or until there is no liquid left).
- Turn off heat, then add red wine vinegar and toss to coat the sautéed kale.
- Serve immediately and enjoy!
Why is Kale Healthy?
- A single cup of raw kale contains Vitamin A: 206% of the DV (from beta-carotene), Vitamin K: 684% of the DV, Vitamin C: 134% of the DV, Vitamin B6: 9% of the DV and many more vitamins!
- One cup of plain Kale contains 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
What should I serve as a main dish with Sautéed Kale?
- One Skillet Lemon Artichoke Chicken
- Ginger Soy Chicken (One Skillet)
- Air Fryer Chicken Parmesan
- Bang Bang Chicken (Instant Pot)
- Low Carb Avocado Tuna Melts (No Mayo)
Need more healthy side dish ideas? Check these out:
- Air Fryer Mushrooms
- Air Fryer Crispy Parmesan Brussels Sprouts
- Air Fryer Roasted Carrots (easy side dish)
- Air Fryer Roasted Asparagus (2 ingredients)
- Air Fryer Butternut Squash
Kale is a delicious and nutritious side dish that is easy to make and packed full of vitamins! Sautéed Kale is tasty and done in no time!
- 1 TBS olive oil
- 1 TBS minced garlic
- 10 ounces chopped kale
- ½ cup vegetable or chicken broth (can also use water)
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- ¼ teaspoon crushed red pepper flakes
- 1 ½ TBS red wine vinegar
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Using a large skillet over medium heat, add olive oil and garlic; sauté until the garlic is fragrant, about one minute. Add the chopped kale to the skillet, then turn the heat to high and add the broth; stir to coat. Cover the skillet and cook for 5 minutes.
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Add salt, pepper and red pepper flakes, then cook uncovered for 2-3 more minutes (or until there is no liquid left).
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Turn off heat, then add red wine vinegar and toss to coat the sautéed kale.
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Serve immediately and enjoy!
Nutritional information per serving: 67 calories, 4g fat, 7g carbohydrates, 3g fiber, 2g sugar, 3g protein. 2 WW points per serving.
**sugar can be reduced by omitting red wine vinegar.
Jennifer Robson
Looks delish, but how much red wine vinegar? I don't see in ingredient list.
Allyson
Thank you for catching that AND letting me know, I appreciate it! The measurement is 1 1/2 TBS. I just added it to the recipe card- thanks again and enjoy!
Betsy
Delicious! Great complement to our dinner! I feel so healthy now!
Jen
This comes together so quickly making it an easy dish to add to any dinner. Perfect for us now that we're eating healthier. Thank you!
Erin | Dinners,Dishes and Dessert
This Sautéed Kale looks incredibly delicious!
Natasha
Wow, I’m surprised because even my kids loved it too! I omitted red wine vinegar and I served it with salmon for dinner and I’m happy because they finished everything. Thank you for this healthy and delicious recipe.
Catalina
It's a side dish that I need to try! I love veggies so much!
Patricia @ Grab a Plate
Oh yes, this is for me! Such a great side of veggie goodness (and I love the speckles of red pepper)!
Toni
I seriously loved how flavorful this is!! My family loved it too!
Beth
Looks so delicious and tasty! I can't wait to give this a try! My daughter is going to love this!
Giggi
This was so easy and so delicious. I had a problem with the last part , cook on high for 5 minutes. At 4 minutes it started to burn so I added a little more stock. Will make this all the time.
Allyson
I am so happy you liked it! YEs, you can add more stock or just reduce the heat if it gets too hot. I will note that in the recipe, thank you!
Andy
I just made this tonight and your recipe was easy to follow and turned out DELICIOUS. The flavor was absolutely fantastic. I will be making this once a week from now on. Thank you so much!!!
Allyson
So good! I am happy y'all loved it!
Cindi
I was hoping to find a recipe that would help me LOVE kale and this is it! Love the flavors!
Allyson
I felt the same about Kale until this recipe! Love it!