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    Home » Recipes » Sides

    Sautéed Kale (easy healthy recipe)

    Published Feb 5, 2021 by Allyson · 17 Comments
    This post may contain affiliate links. Read my disclosure policy.

    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!

    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!

    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!

    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.

    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!

    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.
    raw kale in skillet
    • Add salt, pepper and red pepper flakes, then cook uncovered for 2-3 more minutes (or until there is no liquid left).
    cooked kale in skillet
    • 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

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    5 from 12 votes
    Print
    Sautéed Kale
    Prep Time
    3 mins
    Cook Time
    10 mins
    Total Time
    13 mins
     

    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!

    Course: Side Dish
    Cuisine: American
    Keyword: sauteed kale
    Servings: 4 servings
    Calories: 67 kcal
    Ingredients
    • 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
    Instructions
    1. 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.

    2. Add salt, pepper and red pepper flakes, then cook uncovered for 2-3 more minutes (or until there is no liquid left).

    3. Turn off heat, then add red wine vinegar and toss to coat the sautéed kale.

    4. Serve immediately and enjoy!

    Recipe Notes

    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. 

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    Reader Interactions

    Comments

    1. Jennifer Robson

      February 05, 2021 at 9:05 am

      Looks delish, but how much red wine vinegar? I don't see in ingredient list.

      Reply
      • Allyson

        February 05, 2021 at 1:28 pm

        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!

        Reply
    2. Betsy

      February 05, 2021 at 12:28 pm

      5 stars
      Delicious! Great complement to our dinner! I feel so healthy now!

      Reply
    3. Jen

      February 05, 2021 at 12:43 pm

      5 stars
      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!

      Reply
    4. Erin | Dinners,Dishes and Dessert

      February 06, 2021 at 5:12 am

      5 stars
      This Sautéed Kale looks incredibly delicious!

      Reply
    5. Natasha

      February 06, 2021 at 6:51 pm

      5 stars
      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.

      Reply
    6. Catalina

      February 07, 2021 at 8:36 am

      5 stars
      It's a side dish that I need to try! I love veggies so much!

      Reply
    7. Patricia @ Grab a Plate

      February 07, 2021 at 10:48 am

      5 stars
      Oh yes, this is for me! Such a great side of veggie goodness (and I love the speckles of red pepper)!

      Reply
    8. Toni

      February 07, 2021 at 7:18 pm

      5 stars
      I seriously loved how flavorful this is!! My family loved it too!

      Reply
    9. Beth

      February 08, 2021 at 5:09 pm

      5 stars
      Looks so delicious and tasty! I can't wait to give this a try! My daughter is going to love this!

      Reply
    10. Giggi

      February 08, 2021 at 11:08 pm

      5 stars
      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.

      Reply
      • Allyson

        February 09, 2021 at 9:38 am

        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!

        Reply
    11. Andy

      May 29, 2021 at 12:21 am

      5 stars
      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!!!

      Reply
      • Allyson

        May 30, 2021 at 4:39 pm

        So good! I am happy y'all loved it!

        Reply
    12. Cindi

      December 23, 2021 at 4:45 pm

      5 stars
      I was hoping to find a recipe that would help me LOVE kale and this is it! Love the flavors!

      Reply
      • Allyson

        December 24, 2021 at 3:38 pm

        I felt the same about Kale until this recipe! Love it!

        Reply

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