FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Sauteed Kale Recipe
• Ingredients & Substitutions
• How To Saute Kale
• Variations On Sauteed Kale
• Storage Instructions
• What To Serve With Sauteed Kale Recipes
• More Easy Kale Recipes
• My Favorite Tools To Saute Kale
• Sauteed Kale (10 Minutes!) Recipe card
• Recipe Reviews

I usually use kale in salad recipes (like kale salad ), but this week I decided to try something different and made sauteed kale ! It’s just like cooking sauteed spinach , and creates an incredibly easy and tasty side dish . And while raw kale tastes bitter to some people, cooking it in a pan with olive oil, garlic, lemon juice, and my “secret” ingredient tones down the bitterness and brings out a nice flavor. This easy sauteed kale recipe might just become your new favorite way to enjoy leafy greens!

Why You’ll Love This Sauteed Kale Recipe

• Buttery, lemon garlic flavors
• Tender, but not mushy
• Just 6 simple ingredients (plus salt and pepper)
• Cooks in 5 minutes
• Pairs with a variety of dishes

Ingredients & Substitutions

Here I explain the best ingredients for sauteed kale, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Kale – Choose fresh, vibrant curly kale with firm, deep green leaves. This sauteed kale recipe also works with a different variety of kale, such as dinosaur kale, lacinato kale (Tuscan kale), or Russian kale, but will need to adjust the cook time.
• Olive Oil – This has the best flavor for sauteing kale, but you can also use avocado oil or your preferred cooking oil.
• Garlic – I always find that using fresh minced garlic gives the best flavor, but you can take a shortcut by using 1 teaspoon of jarred minced garlic . I’ve totally done it on busy nights!
• Sea Salt & Black Pepper – Kosher salt also works fine instead of sea salt.
• Butter – My “secret” ingredient! Just a tablespoon added at the end adds a rich, smooth, buttery flavor. (This works better than sauteing the kale directly in the butter, since it burns easily.) Get grass-fed butter if you can!
• Lemon Juice – Although optional, I recommend adding a splash of lemon juice to counteract the bitterness and help break down the tough fibers. You could also use balsamic vinegar or apple cider vinegar for a similar effect with a different flavor.
• Crushed Red Pepper Flakes – Adds a subtle kick of heat! You can omit it if that’s not your thing.

How To Saute Kale

This section shows how to make sauteed kale with garlic, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Chop kale. Remove the kale stems and chop leaves into bite-sized pieces.
2. Saute garlic. In a large skillet , heat the olive oil and sauté the garlic until fragrant.

1. Saute kale. Add the chopped kale, salt, and pepper. Saute until the kale has wilted down.
2. Season. Turn off the heat. Stir in the butter, lemon juice, and red pepper flakes into the skillet, until the butter melts.

Variations On Sauteed Kale

Ready to mix things up a bit? While classic sautéed kale is delicious on its own, here are some flavorful variations I’ve made in the past that turned out amazing:

• Mushrooms – Stir in sliced mushrooms (or make sauteed mushrooms ) along with the kale for an earthy flavor boost. Shiitake or cremini mushrooms make great choices.
• Bacon – Add crispy, chopped cooked bacon (or turkey bacon ) before serving for a smoky, savory twist. The bacon’s richness pairs well with the greens.
• Nuts – Toss toasted pine nuts or slivered almonds into the finished dish for added crunch and nuttiness. If your nuts are raw, you can toast them in the pan for a few minutes in the beginning.
• Garlic Parmesan – After cooking kale, sprinkle with shredded or grated Parmesan cheese. This is my favorite way to change it up!
• Onions – Make caramelized onions in the pan first, then proceed with the rest of the sauteed kale recipe in the same pan.

Storage Instructions

• Store: Keep in an airtight container in the fridge for 3-4 days.
• Reheat: Simply warm leftover sauteed kale in a skillet over medium heat, or microwave for a quick option.
• Freeze: Store it in freezer-safe bags or containers for up to 6 months.

Leftover ideas:

Leftover sauteed kale makes a great addition in recipes! Try it in zuppa Toscana soup , toss it into a chicken bacon ranch casserole , or tuck it into some egg muffin cups .

What To Serve With Sauteed Kale Recipes

This simple side can pair with most healthy dinner recipes , but if you can’t decide what to make, here are some ideas:

• Chicken – Enjoy with tangy BBQ chicken legs or simple grilled chicken for a light dinner.
• Pork – For a 30-minute meal, pair with air fryer pork chops or air fryer sausage . If you want to get a little fancy without a lot of effort, try stuffed pork chops .
• Beef – A juicy rump roast or tri tip roast make comforting mains for this sauteed kale recipe. But, for a budget-friendly option, you can’t go wrong with my sirloin tip roast recipe .
• Fish – The lemon and garlic flavors work perfectly with fish! My go-to is simple baked salmon , but flounder or halibut also pair nicely.
• Breakfast – For a brunch twist, serve alongside a fluffy omelette or in a sweet potato breakfast hash .

More Easy Kale Recipes

Looking for more ways to enjoy kale? Check out these easy kale recipes:

Air Fryer Kale Chips

Sausage Kale Soup

My Favorite Tools To Saute Kale

• Large Skillet – This cast iron retains heat well to help the kale cook perfectly. And it lasts forever!

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 bunch Curly kale (~7 oz of kale after removing stems) ▢
• 2 tbsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• ½ tsp Sea salt ▢
• ¼ tsp Black pepper ▢
• 1 tbsp Butter ▢
• 2 tsp Lemon juice (optional, but recommended for flavor) ▢
• 1/8 tsp Crushed red pepper flakes ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Remove the kale stems and chop the kale into pieces.
2. In a large skillet , heat the olive oil over medium-high heat. Add the garlic and sauté for 30-60 seconds, until fragrant.
3. Add the kale, salt, and pepper. Sauté for 3-4 minutes , until the kale has wilted down. Use a spoon to mix around the kale while it sautés.
4. Remove the skillet from the heat. Stir in the butter, lemon juice, and crushed red pepper flakes. Continue to stir until the butter is melted.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional lemon juice.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sauteed Kale

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sauteed Kale (10 Minutes!)

Make this easy sauteed kale recipe with garlic, olive oil, lemon, and a secret ingredient for the best flavor. A quick, healthy side dish!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sauteed-kale/

Ingredients

• 1 bunch Curly kale (~7 oz of kale after removing stems)
• 2 tbsp Olive oil
• 2 cloves Garlic (minced)
• ½ tsp Sea salt
• ¼ tsp Black pepper
• 1 tbsp Butter
• 2 tsp Lemon juice (optional, but recommended for flavor)
• 1/8 tsp Crushed red pepper flakes

Instructions

1. Remove the kale stems and chop the kale into pieces.
2. In a large skillet , heat the olive oil over medium-high heat. Add the garlic and sauté for 30-60 seconds, until fragrant.
3. Add the kale, salt, and pepper. Sauté for 3-4 minutes , until the kale has wilted down. Use a spoon to mix around the kale while it sautés.
4. Remove the skillet from the heat. Stir in the butter, lemon juice, and crushed red pepper flakes. Continue to stir until the butter is melted.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional lemon juice.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)