Kale Sautéed in Olive Oil

Kale Sautéed in Olive OilFullSizeRender

I didn’t start eating kale until recently, but this is my favorite way to eat it.  And the vitamins you get from it are amazing.  Just one 2 ½ cup serving of raw kale has 11% of your daily potassium (good for water and electrolyte balance), 260% of daily Vitamin A (good for skin, hair, and nails), 170% of Vitamin C, and a whopping 870% of your daily Vitamin K.  Vitamin K is important for heart health, bone health, and blood clotting.  So eat up, and feel good about your choice. 

I found that the best way to do this is to start cooking the kale in olive oil while it’s covered and let it steam through.  This way you get that charred flavor from the oil, but it finishes cooking without too much extra oil.  Since the whole point of eating kale is for its health properties, I don’t think it’s good to ruin it with excess oil.

Like any greens, kale shrinks down a lot during cooking.  So you can really pile it on in the pan even though it looks like a lot at first.

As I write this recipe, I’m serving sautéed kale alongside Whole Wheat Turkey Lasagna.  But it goes with just about anything.


Total Time:  15 minutes

Serves: 4-6

Difficulty Level:  Easy



1 tablespoon of extra virgin olive oil

Half of a 16 ounce bag of chopped kale

Salt and pepper


  1. In a medium pan, add the olive oil.  Turn the heat to medium and warm the oil until it softens, and you can smell it.
  2. Add the kale, and sprinkle with salt and pepper.
  3. Cover and steam for 10-15 minutes, stirring every few minutes.
  4. Serve immediately.