Sauteed Kale

Sauteed kale is super healthy, quick-cooking, and full of flavor.  

I know some people turn their nose up to kale, but that’s ok.  Some of us like it and will continue to cook/eat it.  We make kale chips all the time.  

So one day my daughter asked to try it sauteed, and I obliged.  She has always been an adventurous eater and loves to try new things.  So don’t be shocked that my 13-year-old kid likes and requests such a healthy vegetable.

What You’ll Need

  • Kale is a nutrient-dense cruciferous vegetable. It has high levels of vitamin A, K, B6, and C. As kale cooks it wilts, becomes tender, and is slightly sweet.
  • Garlic cloves, olive oil, kosher salt, and black pepper

Tips and Variations

  • The most common types of kale are Curly kale and Lacinato kale. These two are usually found in most grocery stores. Both can be used in this recipe.
  • You can purchase fresh bunches of kale and clean and chop it yourself or coarsely chopped kale in the package. The prepackaged kind will still have large amounts of stems.
  • We use olive oil and butter to cook the kale but you can use coconut oil, vegetable oil, walnut oil, or even bacon fat.
  • Add some onions if you like.
  • If you like spicy try adding in a few red pepper flakes.
  • Give it a squeeze of fresh lemon juice or a splash of apple cider vinegar to brighten the flavor.
Garlic sautéing in olive oil.

How to Cook Kale

Clean and remove the stalks from the kale. I find hand stripping the leaves is the easiest way. Coarsely chop the kale.

Heat olive oil in a large skillet over medium-high heat. Add the butter and garlic and cook until soft, but not colored.

Sautéed Kale in a large skillet.

Add the chopped kale and vegetable stock.  

Cover and cook for 5 minutes. Remove cover and continue to cook, occasionally stirring until the liquid has evaporated.

Season with salt and pepper to taste if needed.

Sautéed Kale on a white plate.

That’s it!  So easy, right?  This stuff is so good, I love kale.  It’s a gorgeous green color too!  Even if you’re not a kale fan you have to try this side dish at least once.

What to Serve with Kale

This kale recipe goes great with any protein or just by itself. I’ve been known to eat it cold out of the fridge!

Sautéed Kale Recipe

Perfect side dish for any meal. So full of flavor you will be converted to the kale side, I promise!
4.91 from 10 votes
Print Pin Rate
Course: Side Dish, Vegetable
Cuisine: American
Keyword: Gluten-Free, kale, quick, sauteed, vegan, Vegetarian
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 145kcal
Author: Leigh Harris


  • 1 1/2 pounds kale, stems removed and leaves coarsely chopped
  • 1 tablespoons olive oil
  • 1 tablespoon butter
  • 3 cloves garlic, cracked
  • 1/2 cup vegetable stock or water
  • 1/4 teaspoon ground fresh nutmeg
  • Salt and pepper to taste


  • Heat olive oil in a large saucepan over medium-high heat.
  • Add the butter and garlic and cook until soft, but not colored.
  • Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with ground nutmeg, salt, and pepper to taste.


Calories: 145kcal | Carbohydrates: 16g | Protein: 7g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 208mg | Potassium: 844mg | Sugar: 1g | Vitamin A: 17143IU | Vitamin C: 205mg | Calcium: 259mg | Iron: 3mg

Share With Your Friends And Family!


  1. Loved the ease of preparation and the great taste! This veggie has be maligned, lol!!! Have decided to add it to my 2023 spring garden!5 stars

  2. Wow! This looks delicious! I’m just wondering where the butter gets added. It’s listed in the ingredients but doesn’t show up in directions.5 stars

  3. I love kale! Just had it for dinner tonight in fact. I’ll have to try sautéing it the way you suggest above. Thanks!

  4. I’m not a big fan of kale, it’s quite bitter for me, but I bet my other half would love this.

    Sally @ Life Loving

  5. I’m definitely not shocked about your daughter liking kale. My son used to beg me to buy Brussels Sprouts, he loved them so much. My husband and I were not fans originally but he taught us to like them! Your Sauteed Kale looks delicious. I struggle a bit with kale and am always trying new recipes to help me like it. This looks like one I will definitely enjoy! Thank you for bringing it to the Hearth and Soul Hop.5 stars

  6. Love this! I kept hearing Kale was amazing but trying to eat it raw was not working, now it’s a regular staple #PoCoLo

  7. We grow Kale in our garden and this will be a great recipe for us to try. Thank you so much for sharing with us at Full Plate Thursday and have a great day!
    Come Back Soon,
    Miz Helen5 stars

  8. This looks SO GOOD!! I love kale!! I like to add a little lemon juice to my kale. 🙂
    Thanks for sharing with us at Mommy Monday!

    1. I did too Beverly. I wouldn’t have tried sauteing it if my daughter hadn’t requested it. Thanks for stopping by!

  9. Mmmm – love kale and it is so easy to cook. My boys like it with a dash of lemon juice #BrilliantBlogPosts

  10. I am a huge kale-lover so I had to hop by from From the Farm Blog Hop to see you healthy and delicious Sauteed Kale recipe. I love the inclusion of veg broth and garlic. Your bright green kale photo really makes my mouth water.5 stars

  11. This sounds great!! We always make the Kale Chips and love those, so this is worth a try! Thank you for sharing at the #HomeMattersParty5 stars

  12. i never was a huge fan of kale but this looks delicious! I’m so glad I was able to find your blog through the link up! can’t wait to read more!

  13. I absolutely love kale! I make it very often, and do it exactly like this. I add a little chopped onion with the garlic as well.

  14. I just bought a bunch of kale today, and this is similar to how I cook it. I’m visiting from Tickly My Tastebuds.5 stars

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