Kale seems to be one of those foods everyone knows about but nobody knows what to do with. It’s time to change that! Read on to discover easy kale recipes that you must try at least once.
Kale is a great addition to any diet, perfect for keto, since it’s incredibly versatile. It’s high in vitamins, minerals, water, and indigestible fiber, so you can get your fill without exceeding your carb intake.
This article includes some of the best kale recipes, which you can safely integrate into your keto lifestyle.
20 Easy Kale Recipes for the Keto Diet
We included recipes where kale is the main ingredient or a supporting one. This way, you can get your kale fix, no matter what dish you’re in the mood for. Some of these recipes focus on a specific cooking technique.
Let’s start with an easy kale recipe in the skillet.
1. Best Kale Recipe with Lemon and Garlic in the Skillet
Kale looks and behaves like spinach leaves. So think of all the spinach dishes you know and love to recreate them using kale instead.
The easiest way to cook kale is to saute it in the skillet with a bit of garlic and seasoning, just like The Kitchn did. And that’s why we chose it as our first entry in this list of easy kale recipes.
Ingredients:
- Kale
- Olive oil
- Kosher salt
- Lemon juice
- Ground black pepper
- Thinly sliced garlic cloves
- Red pepper flakes (optional)
You decide on which seasonings to use, but we suggest including the garlic since it makes a huge difference.
A single serving of this dish contains just 128 calories and 7.9g of net carbs. Since it’s such a light meal, you can pair this meal with a protein-packed dish, like a nice juicy Salisbury steak or baked chicken.
In the next section, check out an easy kale recipe for Zuppa Toscana.
2. Keto Zuppa Toscana – Kale Soup Recipe
Soups are a great way to get your daily dose of veggies without making you feel too full or even bloated. So we included one of our very own recipes for keto Zuppa Toscana.
You can recreate this dish using spinach or kale since it turns out delicious either way.
Ingredients:
- Salt
- Pepper
- Diced bacon
- Minced garlic
- Chicken stock
- Italian sausage
- Sliced radishes
- Chopped onions
- Fresh kale or spinach
- Heavy whipping cream
- Shredded parmesan cheese
- Crushed red pepper flakes (optional)
While kale plays a secondary role, it remains a key ingredient, giving the soup a nice texture and flavor. And that added green splash makes it look a lot tastier.
Some of the ingredients are calorically dense, like bacon, parmesan, and whipping cream. As such, a single bowl of this delicious soup contains about 435 calories. But it has only 5g of net carbs, which is well within the range of keto.
In the next section, check out an easy kale recipe for keto egg muffins.
3. Keto Egg Muffins – Recipes with Kale
Kale is fantastic for a breakfast meal, as is the case with these keto egg muffins.
Like in the previous recipe, you can swap the kale with spinach to add extra iron to your diet. Other than that, these muffins are mouth-watering and perfect for meal prep.
Ingredients:
- Shredded cheddar cheese
- Chopped bell peppers
- Kale or frozen spinach
- Garlic powder
- Heavy cream
- Black pepper
- Sausage
- Eggs
- Salt
Since most ingredients come from animals, these muffins are high in fat and protein. So they’re a wonderful choice if you’re trying to gain muscle mass.
If you prefer a more typical breakfast, replace the Italian sausage with cooked and crumbled bacon.
A single muffin sets you back about 150 calories and 1g of net carbs. So don’t worry about your keto diet by having 4-5 muffins. They’re that good!
In the next section, check out an easy kale recipe for roasted chicken in a Dutch oven.
4. Dutch Oven-Roasted Chicken and Kale Recipe
Sometimes kale takes a back seat to other ingredients and ends up being used purely as bedding, decoration, or adding extra flavor to a dish. This is the case with our Dutch oven-roasted chicken, where we used kale as chicken bedding.
Ingredients:
- Whole chicken
- Salt
- Diced bacon
- Black pepper
- Sliced onions
- Garlic powder
- Chopped kale
- Chopped radishes
Chicken cooked in a Dutch oven is a wholesome dish, especially since the veggies that make up the bedding soak up all the chicken juices, making them incredibly flavorful.
One serving of this dish contains about 313 calories and 4g of net carbs. And since chicken is at the center of attention, there’s plenty of protein: 32g per serving.
Feel free to serve the chicken with a low-carb side dish.
In the next section, check out an easy kale recipe for smoothies with an artificial sweetener.
5. Kale Smoothie Recipes with Artificial Sweetener
Kale is one of the most nutrient-dense leafy greens out there, so it makes sense to add it to a smoothie.
Our healthy keto green smoothie recipe is both delicious and nutritious. And it’s the perfect meal replacement when you’re cutting down on calories or just want something to gulp down on the go.
Ingredients:
- Unsweetened coconut milk or almond milk
- Fresh kale or spinach
- Erythritol sweetener
- Lemon juice
- Avocados
- Ice cubes
- Chia seeds (optional)
- Blueberries (optional)
- Protein powder (optional)
Kale is the vitamin-packed and mineral-rich base of this smoothie. Meanwhile, avocado and chia seeds add healthy fats to help you feel satiated. A single serving of this smoothie has only 172 calories and 2g of net carbs. And it’s a fantastic source of dietary fiber and vitamins A and C.
As for the taste, erythritol is an excellent sugar substitute we wholeheartedly recommend. But if you don’t have it on hand, check out other keto-friendly sweeteners, like stevia or monk fruit.
In the next section, check out an easy kale recipe for juice with peanut butter.
6. Kale Juice Recipe with Peanut Butter
Continuing the idea in the previous section, here’s a recipe for a healthy green smoothie at Diabetes Strong. However, this one uses peanut butter as the sweetener, which gives the juice a creamy texture and plenty of flavor.
Ingredients:
- Kale leaves
- Avocados
- Lemon juice
- Peanut butter
- Chopped celery
- Peeled cucumber
- Unsweetened almond milk
It’s best to check the label of the peanut butter since cheaper products are usually loaded with sugar or palm oil. Keto peanut butter works best.
One serving of this smoothie has 141 calories and 4.8g of net carbs. So it’s certainly a juice you can regularly have without worrying about derailing your keto diet.
In the next section, check out an easy kale recipe for a salad with a citrus vinaigrette.
7. Wilted Kale Salad Recipe with Citrus Vinaigrette
We love this wilted kale salad from Lemons for Lulu. In addition to the salad, you learn how to make a low-carb citrus vinaigrette to use with other salads or as a chicken marinade.
Ingredients:
- Salt
- Olive oil
- Kale greens
- Orange zest
- Lemon juice
- Minced garlic
- Chicken broth
- Minced shallots
- Sliced red onions
- Chopped walnuts
- SPLENDA Sweetener
- Crumbled Feta cheese
- Baby Bella mushrooms
- Orange juice (to be replaced)
The only issue with this recipe is the orange juice from the vinaigrette. While 2 tablespoons of orange juice won’t affect your ketosis, it’s best to leave it out or replace it with sugar-free orange syrup. Alternatively, try keto salad dressings.
A single serving of this salad contains 364 calories and 15g of net carbs, which brings you dangerously close to the carb limit of your keto diet.
In the next section, check out an easy kale recipe for a salad with calamari and Kalamata olives.
8. Recipes for Kale, Calamari, and Kalamata Olive Salad
Suppose you liked the idea of a kale-based salad like the one in the previous section but prefer something with a more Mediterranean flair. In that case, check out this recipe for a salad with calamari, kale, and Kalamata olives from Meatified.
Ingredients:
- Lemon juice
- Sliced calamari
- Chopped cilantro
- Chopped baby kale
- Extra-virgin olive oil
- Finely sliced shallots
- Sliced Kalamata olives
Finding fresh calamari could be challenging. So it might be easier to check your supermarket’s frozen aisle. Also, whole calamari is better than crusted calamari rings. But it depends on what you can find.
Despite the fact that we’re talking about a salad, it’s really high in healthy fats, which is the key to maintaining successful ketosis.
In the next section, check out an easy recipe for sautéed kale with spicy shrimp.
9. Recipe for Kale (Sautéed) with Spicy Shrimp
In case we stimulated your appetite for seafood with the calamari salad from the previous section, here’s a recipe for another type of seafood: shrimp.
We found this awesome recipe for shrimp, cauliflower mash, and roasted kale at Eat Be Fit Explore. It’s a complete meal with a main dish and a side dish, which uses all keto tricks in the book for ingredient swapping.
Ingredients:
- Kale
- Salt
- Shrimp
- Pepper
- Coconut oil
- Chili powder
- Garlic cloves
You must cook the shrimp in a large skillet in a typical stir-fry fashion. Meanwhile, the kale must be sautéed in a skillet until it withers to an almost creamy consistency.
The keto cauliflower mash is quite popular in the keto community and an excellent substitute for mashed potatoes.
A single serving of this shrimp recipe contains 340 calories and just 9 g of carbs.
In the next section, check out an easy recipe for cooked kale with cream and cheese.
10. Simple Cooked Kale Recipes with Cream and Cheese
In an earlier section, we said that you can cook kale the same way as other leafy greens like spinach. And this recipe for cheesy creamed kale from Aussie Keto Queen is the perfect demonstration.
Making this cheesy creamed kale is elementary and takes just 12 minutes. It’s a flavorful meal for fans of creamed spinach.
Ingredients:
- Salt
- Kale
- Butter
- Cream
- Pepper
- Dijon mustard
- Grated cheese
If you want the kale creamier, stick to high-fat butter, cream, and cheese, which is actually encouraged in the keto diet.
A single serving of this creamy delight contains just 142 calories and 4g of net carbs. Pair it with a protein-packed dish, like grilled fish or chicken to create a well-rounded meal.
In the next section, check out an easy recipe for sautéed kale with bacon and onions.
11. Sautéed Kale Recipe with Bacon and Onions
A reason why keto is so popular is that it allows bacon. And this recipe for sautéed kale with bacon and onions from Tastylicious is incredibly savory.
Ingredients:
- Salt
- Kale
- Pepper
- Diced onions
- Minced garlic
- Cream cheese
- Chopped bacon
You must sauté the onions, cook the kale, fry the bacon bits, and then place them in layers on a plate.
Since fried foods aren’t healthy, not even for keto, the recipe suggests cooking the bacon in an instant pot instead. So it depends on whether or not you have this kitchen appliance.
This dish contains 173 calories and just 5g of carbs, which is extremely low for something as filling as this.
In the next section, check out an easy recipe for low-carb kale pasta with sausage.
12. Low-Carb Kale Pasta Recipes with Sausage
Pasta is normally forbidden on keto. But there are plenty of alternatives to all-purpose flour so that you can make pasta keto-friendly. Just ask Hayls Kitchen, which has a great recipe for low-carb carbonara.
Ingredients:
- Palmini Pasta – Linguine
- Shredded kale
- Eggs
- Butter
- Black pepper
- Minced garlic
- Garlic powder
- Italian seasoning
- Chopped parsley
- Chicken sausages
- Shredded mozzarella
Palmini pasta is made of hearts of palm, so it’s significantly lower in carbs.
As for the remaining ingredients, the kale adds color and crunch, the eggs give the dish a creamy texture, and the chicken sausages add protein and flavor.
A single serving of this kale pasta dish contains 272 calories and 8.2g of net carbs. You won’t find these low numbers in any standard, non-keto pasta dish.
In the next section, check out an easy recipe for kale pesto.
13. Kale Pesto Recipe
Continuing the idea of pasta from the previous section, here’s another way of adding kale to your pasta: by turning it into a pesto.
This recipe from Love and Lemons is a great example of how you can make kale pesto that looks and taste like regular pesto, but which is healthier.
Ingredients:
- Pepitas
- Sea salt
- Lemon juice
- Garlic cloves
- Chopped curly kale
- Extra-virgin olive oil
- Ground black pepper
- Grated Parmesan cheese
Typical pesto is made with crushed garlic, European pine nuts, coarse salt, basil leaves, hard cheese like parmesan or pecorino, and olive oil. This keto comes pretty close, with the kale replacing the basil leaves.
In the next section, check out an easy recipe for baked kale with sausage and lasagna mock casserole.
14. Baked Kale Recipes with Sausage and Lasagna Mock Casserole
Traditionally, lasagna is forbidden on keto due to huge amounts of carbs. But you can make it keto-frienly with some clever ingredient substitutions, just like Kalyn’s Kitchen.
This recipe for keto sausage and mock kale lasagna uses typical lasagna filling, so there are no pasta sheets or noodles to worry about.
Ingredients:
- Hot turkey or Italian pork sausage
- Finely grated parmesan cheese
- Grated mozzarella cheese
- Kale
- Salt
- Olive oil
- Dried basil
- Pasta sauce
- Ground fennel
Adding leafy greens to lasagna and mock lasagna isn’t original. But spinach lasagna is usually more popular.
Kale works better than spinach because it doesn’t wilt as easily. Also, kale has a slight bitterness that balances out the sauce’s sweetness.
This dish is pretty hearty, too, thanks to the sausage. One serving contains just 2.9g of carbs and 322 calories, most of which come from fats or protein.
In the next section, check out an easy recipe for Tuscan kale with caramelized onions and red-wine vinegar.
15. Tuscan Kale Recipe with Caramelized Onions and Red-Wine Vinegar
There are many different types of kale, such as common curly kale, red Russian kale, and Redbor kale. But Tuscan kale (lacinato kale) is one of the most popular ones.
Tuscan kale is often used in Italian dishes. And this recipe for Tuscan kale with caramelized onions and red wine vinegar from Martha Stewart is to die for!
Ingredients:
- Salt
- Tuscan kale
- Sliced red onions
- Red-wine vinegar
- Extra-virgin olive oil
- Thinly sliced garlic cloves
Preparing this dish is nothing more than making sautéed kale. But Tuscan kale is more tender than other types of kale, so it needs less cooking time. It also has a more delicate flavor. And the combination of red-wine vinegar and garlic helps to bring out the vegetable’s natural flavors.
In the next section, check out an easy recipe for kale chips.
16. Kale Chips Recipe
There’s no better snack than a nice bag of potato chips. The problem is that you can never have just one chip, so the idea isn’t for keto.
Kale chips are a healthier alternative that provides the same crunch and satisfaction as potato chips but without all the carbs. And this recipe for baked kale chips from Allrecipes is easy to put into action.
Ingredients:
- Kale
- Olive oil
- Flaked sea salt
Since it’s all about baking kale leaves until they turn into crunchy chips, you must check on them often to ensure they don’t burn to a crisp.
As for the flavoring, you can expand to more than just sea salt if you have other spices on hand, such as garlic or cayenne powder.
Those with a soft spot for chips can also try making keto cheese chips or keto tortilla chips.
In the next section, check out an easy recipe for roasted kale with sesame seeds.
17. Roasted Kale Recipe with Sesame Seeds
This recipe from Jamie Oliver’s has an Asian twist and shows how to make a tasty low-carb appetizer with just 4 ingredients.
The secret lies in the sesame seeds since their taste and crunchy texture go well with the semi-roasted and relatively crunchy kale leaves.
Ingredients:
- Kale
- Olive oil
- Sesame oil
- Sesame seeds
Unlike the kale chips we discussed in the previous section, you mustn’t bake these kale leaves all the way through – just enough for their edges to become crispy. Besides, you must be careful not to burn the sesame seeds since they quickly become bitter.
A single serving of this Asian-style delight contains just 105 calories and 1.9g of net carbs, so it’s incredibly light and easy on the stomach.
In the next section, check out an easy recipe for an Indian-style soup with curry, kale, and cauliflower.
18. Low-Carb Cauliflower Soup with Curry and Kale Recipes (Indian)
This Indian-style recipe from Simply So Healthy creates a curry soup that uses cauliflower and kale, two of the most popular keto vegetables.
The soup is filling and thick but doesn’t use flour as a thickener, which helps to keep the carb count down.
Ingredients:
- Butter
- Cumin
- Paprika
- Nutmeg
- Sea salt
- Coriander
- Cardamon
- Heavy cream
- Tomato paste
- Chopped kale
- Cayenne pepper
- Cauliflower florets
- Minced fresh ginger
- Freshly ground pepper
- Chopped yellow onions
- Chicken or vegetable stock
- Finely chopped fresh cilantro
Curry, ginger, cayenne peppers, and onions are ingredients typically used to spice up dishes. But thanks to the heavy cream, all that heat is greatly toned down, making the taste more manageable.
Check the label of your store-bought tomato paste to ensure it’s not loaded with sugar. Or you can make your own tomato paste to stay on the safe side.
A single serving of this amazing Indian-inspired soup contains 287 calories and 8.9g of net carbs.
In the next section, check out an easy recipe for a vegan Caesar salad with kale.
19. Keto Caesar Salad with Kale Recipes (Vegan)
The keto diet restricts your carb intake, while vegans can’t eat any animal products, including dairy. But that doesn’t mean you can’t find something tasty to eat, as this recipe from Meat Free Keto shows.
This recipe is a vegan take on the classic Caesar salad, which uses kale instead of lettuce. It’s also gluten-free, nut-free, and coconut-free.
Ingredients:
- Soy sauce, tamari, or coconut aminos
- Nutritional yeast
- Chopped kale
- Lupini beans
- Hemp hearts
- lemon juice
- Mustard
- Pepper
- Garlic
- Water
- Salt
A classical Caesar salad contains chicken, parmesan, and crouton. All these ingredients are off-limits for vegans, but this variation makes up for it with its array of healthy ingredients.
The lupini beans are a great source of protein, while the hemp hearts add some much-needed healthy fats to the mix.
As for the dressing, it’s made with nutritional yeast, which gives it a cheesy taste without any actual cheese, and it’s also low in carbs.
One serving of this delicious vegan salad contains just over 235 calories and 2.2g of net carbs, making it the perfect meal for those on a keto and a vegan diet.
In the next section, check out an easy recipe for a kale salad dressing.
20. Kale Salad Dressing Recipe
We talked a lot about kale salad in the previous sections. So we figured that the best way to finish our list of easy kale recipes was with a recipe for kale salad dressing.
Not all standard dressing ingredients go well with kale. And this recipe from The Endless Meal shows us one of the best ways to make a tasty dressing that goes great with the leafy green.
Ingredients:
- Extra-virgin olive oil
- Apple cider vinegar
- Balsamic vinegar
- Dijon mustard
- Minced garlic
- Sea salt
- Honey or maple syrup
All ingredients have zero carbs, except for the honey or maple syrup. To keep the carb count to a minimum, feel free to replace the sweetener with this imitation honey from HoneyTree.
One tablespoon of this dressing contains just over 63 calories and 3g of net carbs. As you can see, it’s quite light, so you don’t have to worry about ruining a perfectly good salad by adding a high-calorie dressing.
The next section gives you more information about kale and how to prepare it.
FAQ
This section provides you with simple answers to common questions about kale.
What is kale?
Kale is a leafy green vegetable from the Brassica family, which also includes cabbage, broccoli, and Brussels sprouts. It’s one of the most nutrient-dense vegetables. What’s more, kale is often called a superfood, thanks to its high concentration of vitamins, minerals, and antioxidants.
How can I cook kale?
There are several ways to prepare kale, including sautéing, steaming, baking, and stir-frying. You can also eat kale raw in a salad.
Is kale good for you?
Yes, kale is good for you. There are many health benefits associated with kale, such as improved digestion, lower cholesterol levels, and a reduced risk of cancer. What’s more, kale is an excellent source of vitamins A, C, and K, manganese, and copper.
Can you freeze kale?
Yes, you can freeze kale, but it’s essential to follow the correct steps.
Can dogs eat kale?
No. Kale can be harmful to dogs, so it’s best to avoid feeding this vegetable to your furry friend. Kale contains a compound called goitrogens, which can interfere with the proper functioning of the thyroid gland.
Other risky compounds found in kale are calcium oxalate and isothiocyanate, which can cause kidney stones and bladder issues.
The next and final section summarizes the entire article on easy kale recipes.
Closing Thoughts
Kale deserves more credit and recognition than it gets. It’s a versatile leafy green that can be used in various dishes, and it’s also packed with essential nutrients.
Whether you’re looking for a way to add more veggies to your diet or simply looking for some new and interesting recipes, we hope this article has inspired you to try kale.
What are your favorite easy kale recipes? Share your tips in the comments below!
