How to Saute Kale

Want some kale done in a flash? Sauteeing is the answer.

If you are just jumping on the kale bandwagon, sautéing is one of the fastest, easiest places to start. Plus, this method allows for endless seasoning opportunities such as simple salt and pepper or exotic spicy curry powder.

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1 Prepare Kale

Start by removing the stiff, woody stems. No need to tear off the leaves in a uniform size, since kale wilts quite a bit when it’s cooked. 


2 Rinse the Kale

Give the torn leaves a good rinse under cool water, because dirt and sand often get trapped in the curly leaves. The excess water from washing the kale will also help steam and soften the leaves as they sauté.

3 Add the Oil

Heat a couple tablespoons of oil in a large skillet over medium heat. Make sure to choose a skillet that is large enough to hold all of the washed kale. For garlic flavored kale, add a clove or two of minced garlic to the oil just before adding the kale.

4 Add the Kale

Once the oil is hot, add the washed kale to the skillet and gently stir as it cooks to allow for even heat exposure. 


5 Allow to Wilt

Continue to cook and stir the kale until it is fully wilted. The wilted kale will have a deep emerald green color and a tender texture. Season the kale with salt, pepper and a pinch of red pepper flakes. 

Adding a splash of apple cider or red wine vinegar to sautéed kale adds brightness and helps balance the natural bitterness of the greens.

6 Serve & Enjoy

Once wilted, you’ve got a super-flavorful side dish packed with fiber and nutrients. Pair it with a protein or throw it in another recipe for a healthy assist.

Find more healthy diet ideas here »

Plus, Don't Miss: 

How to Braise Kale » 
How to Make Kale Chips » 
How to Boil Kale » 

About Budget Bytes

Beth from Budget Bytes is a food lover and a number cruncher who dishes up  healthy recipes on her blog that won't put a huge dent in your wallet. She is the author of the cookbook, Budget Bytes: Over 100 Easy Delicious Recipes to Slash Your Grocery Bill in Half, and she also works as a microbiologist in a hospital laboratory. Follow her on FacebookTwitter and Pinterest.