FREE 5-Ingredient Recipe EBook

• Why You Need My Sauteed Spinach Recipe
• Ingredients & Substitutions
• How To Sauté Spinach
• My Recipe Tips
• Serving Suggestions
• Leftover Ideas
• Sauteed Spinach Recipe card
• Recipe Reviews

Why You Need My Sauteed Spinach Recipe

• The perfect texture – Sauteed spinach gets the reputation of being bland and mushy, but I’m not having it! Mine is tender without the mush factor. If you’ve made my creamed spinach recipe before, you know I mean it. 😉
• Actually flavorful – Again, I’m anti-bland. Sauteed spinach with garlic and butter is 1000 times better than plain.
• Super quick and simple – You need just 4 simple ingredients (plus salt and pepper), and it takes all of 6 minutes to cook spinach in a pan. It might be my fastest healthy side dish yet.
• Versatile – This dish pairs well with lots of mains, but there are also so many ways to use it for other recipes! See my leftover ideas below — you can totally use it for those freshly made as well.

Ingredients & Substitutions

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

• Fresh Spinach – Before cooking, remove any thick stems and discard any slimy leaves. And while I developed this recipe for regular spinach, you can also sauté baby spinach the same way!
• Garlic – Like I said, sauteed spinach and garlic > sauteing it by itself. You can use jarred minced garlic to save time, but with so few ingredients here, I highly recommend mincing it fresh.
• Olive Oil – I usually have this one on hand, but extra virgin olive oil or even avocado oil works, too.
• Unsalted Butter – Just a tablespoon adds so much flavor! This is optional, but I think it really sets my recipe apart from other sauteed spinach recipes. You can substitute butter-flavored coconut oil for a dairy-free option.
• Sea Salt & Black Pepper
• Lemon Wedges – Optional, but I always serve with them to cut any bitterness.

How To Sauté Spinach

I have step-by-step photos here to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card .

1. Sauté the garlic. In a large skillet with tall sides (I used this braiser pan and it was perfect), heat the olive oil over medium-high heat. Add the minced garlic and cook until fragrant.
2. Add half of the spinach leaves , or as much as you can fit. Stir to mix with the garlic.
3. Cook the first batch. Cover and sauté spinach until it just barely starts to wilt.

1. Repeat. Add the remaining spinach to the pan, and stir again, so that the leaves toward the top reach the bottom of the pan. Season with salt and pepper. Cover again and cook until just barely wilted, again not fully. Repeat this step until you use up all your greens.

1. Cook away the liquid. Remove the lid and increase medium heat to high. Sauté to evaporate any excess liquid.
2. Add the butter. Remove from heat and stir it in, until melted.
3. Season and serve. Adjust salt and pepper to your taste as needed. I highly recommend serving this garlic sauteed spinach with a squeeze of fresh lemon juice, but it’s up to you!

My Recipe Tips

• Tongs are helpful for this recipe. The pan is very full at first, and they make it easier to stir.
• Want to cook the entire batch at once? I use this large cast iron braiser , but if you prefer not to sauté spinach in two batches (cooking half first and then adding the rest), I recommend using a Dutch oven (or a pot) and add it all at once. If you do, lift the lid to stir every minute or so, to let all the spinach wilt evenly.
• Be careful not to overcook. Aside from the butter and garlic, the key to the best tasting sauteed spinach is to get it just tender and stop cooking before it gets mushy. This goes really fast, so try to add each next batch as fast as you can, and keep an eye on it!
• Want more flavor? I often sauté 1/2 cup of diced onion first, before adding the garlic. You can also add a dash of red pepper flakes for more heat, or sprinkle with crumbled bacon , feta or parmesan cheese at the end.

Serving Suggestions

Sauteed spinach goes with just about any main dish, but I particularly like it with ones that are basic or buttery, like these:

• Steak – I think it’s a nice lighter compliment to sirloin steak , New York strip , or filet mignon .
• Seafood – Pair these greens with with halibut or surf and turf for a fancier meal, or for every day, my baked salmon or pan fried tilapia .
• Chicken – My healthy baked chicken breast is perfect with sauteed spinach for a light dinner. Try my chicken leg recipe or chicken leg quarters if you prefer dark meat. For something more interesting, my french onion chicken goes well.

Leftover Ideas

• Leftover ideas: Or, use leftovers to make spinach stuffed chicken breasts or a variation to my stuffed pork chops .
• Dips – Leftovers are perfect for a small batch of hot spinach dip (or cold spinach dip ), or even spinach artichoke dip .
• Soups – Toss it in a healthy vegetable soup , or replace the kale in my sausage kale soup with sauteed spinach. You can also make my spinach soup , but that one needs a lot of leaves, so I usually need to add more.
• Smoothies – I usually use raw kale for my spinach smoothie , but sauteed works too!
• Proteins – Use it to make the filling for my spinach stuffed chicken , or stuff pork chops with it. I also like it for Tuscan salmon .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 3 cloves Garlic (minced) ▢
• 20 oz Fresh spinach (any thick stems removed) ▢
• 1/2 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢
• 1 tbsp Unsalted butter (optional, but recommended for flavor) ▢
• Lemon wedges (optional) ▢

Instructions

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

1. In a 12-inch skillet with tall sides, heat the olive oil over medium-high heat.
2. Add the minced garlic and saute for about 30 seconds , until fragrant.
3. Immediately (so that the garlic doesn’t burn), add half of the spinach (or as much as you can fit) and stir to mix with the garlic.
4. Cover and cook for 1-2 minutes , until the spinach just barely starts to wilt .
5. Add the remaining spinach to the pan. Use tongs to stir so that the spinach toward the top reaches the bottom of the pan. Season with salt and pepper. Cover again and cook for just 1 more minute , until the remaining spinach is just barely wilted, but not fully. (If you can’t fit all the spinach in 2 batches, repeat this step until all the spinach is added to the pan and wilted.
6. Remove the lid and increase heat to high. Saute spinach, uncovered, for 1-2 minutes to evaporate excess liquid. (Alternatively, if you prefer it less wilted, you can skip this step and simply drain the liquid.)
7. Remove from heat. Stir in the butter (if using), until melted .
8. Adjust salt and pepper to taste, if needed. Serve sauteed spinach with lemon wedges, if desired.

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 : 1/2 cup

• Tips: Check out my recipe tips above to help you stir more easily, cook the entire batch at once if you prefer, avoid overcooking, and add extra flavor with other ingredients.
• Storage & leftovers: Cool completely and keep in the refrigerator for 3-5 days, or freeze for up to 3 months. While you can reheat it over low heat (I recommend a squeeze of lemon juice to brighten the flavor if you do this), it’s not quite the same and much better for my other leftover ideas above.

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.

Easy Sauteed Spinach Recipe

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 Spinach

My sauteed spinach recipe with garlic takes 6 minutes! Learn how to saute spinach with garlic and olive oil for a delicious, healthy side.

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-spinach/

Ingredients

• 2 tbsp Olive oil
• 3 cloves Garlic (minced)
• 20 oz Fresh spinach (any thick stems removed)
• 1/2 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)
• 1 tbsp Unsalted butter (optional, but recommended for flavor)
• Lemon wedges (optional)

Instructions

1. In a 12-inch skillet with tall sides, heat the olive oil over medium-high heat.
2. Add the minced garlic and saute for about 30 seconds , until fragrant.
3. Immediately (so that the garlic doesn’t burn), add half of the spinach (or as much as you can fit) and stir to mix with the garlic.
4. Cover and cook for 1-2 minutes , until the spinach just barely starts to wilt .
5. Add the remaining spinach to the pan. Use tongs to stir so that the spinach toward the top reaches the bottom of the pan. Season with salt and pepper. Cover again and cook for just 1 more minute , until the remaining spinach is just barely wilted, but not fully. (If you can’t fit all the spinach in 2 batches, repeat this step until all the spinach is added to the pan and wilted.
6. Remove the lid and increase heat to high. Saute spinach, uncovered, for 1-2 minutes to evaporate excess liquid. (Alternatively, if you prefer it less wilted, you can skip this step and simply drain the liquid.)
7. Remove from heat. Stir in the butter (if using), until melted .
8. Adjust salt and pepper to taste, if needed. Serve sauteed spinach with lemon wedges, if desired.

Maya’s Recipe Notes

Serving size : 1/2 cup

• Tips: Check out my recipe tips above to help you stir more easily, cook the entire batch at once if you prefer, avoid overcooking, and add extra flavor with other ingredients.
• Storage & leftovers: Cool completely and keep in the refrigerator for 3-5 days, or freeze for up to 3 months. While you can reheat it over low heat (I recommend a squeeze of lemon juice to brighten the flavor if you do this), it’s not quite the same and much better for my other leftover ideas above.

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. :)