These recipes with kale let the leafy green vegetable take center stage in creamy pastas, green smoothies, baked frittatas and comforting soups.
1/35
Zuppa Toscana
From the Recipe Creator:
I let my young son pick out seed packets and he chose kale, which grew like crazy. This hearty soup helped make good use of it and rivals the Olive Garden's Zuppa Toscana. —Michelle Babbie, Malone, New York
Nutrition Facts:
1-1/2 cups: 504 calories, 38g fat (20g saturated fat), 128mg cholesterol, 881mg sodium, 26g carbohydrate (12g sugars, 2g fiber), 15g protein.
2/35
Kale Pasta
From the Recipe Creator:
I love kale and my husband hates it. But when I made this kale pasta recipe, it was so delicious, he asked for seconds! —Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
1 cup: 189 calories, 5g fat (1g saturated fat), 0 cholesterol, 206mg sodium, 31g carbohydrate (2g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1.500 starch, 1 vegetable, 1 fat.
3/35
Kale Smoothies
From the Recipe Creator:
I enjoy drinking a kale smoothie for breakfast or as an after-school snack. The fruit and agave nectar give this healthy version a pleasant sweetness. —Kimberly Jackson, Marshfield, Missouri
Nutrition Facts:
1 cup: 184 calories, 3g fat (0 saturated fat), 0 cholesterol, 86mg sodium, 40g carbohydrate (23g sugars, 6g fiber), 4g protein.
4/35
White Bean and Kale Soup
From the Recipe Creator:
Beans and greens make for a dream combo in this scrumptious and satisfying soup. Serve it alongside crunchy, buttery garlic bread and a fresh green salad. —Sue Draheim, Waterford, Wisconsin
Nutrition Facts:
1 serving: 346 calories, 6g fat (1g saturated fat), 4mg cholesterol, 1236mg sodium, 56g carbohydrate (4g sugars, 15g fiber), 16g protein.
5/35
Butternut Squash and Kale Gratin
From the Recipe Creator:
This butternut squash and kale gratin is packed with layers of flavor but uses only a few choice ingredients. It is easy to put together and versatile, because you can use whatever winter squash you have on hand. Even your kids will be coming back for seconds! —Pamela Gelsomini, Wrentham, Massachusetts
Nutrition Facts:
1 cup: 466 calories, 37g fat (20g saturated fat), 99mg cholesterol, 782mg sodium, 24g carbohydrate (7g sugars, 5g fiber), 11g protein.
6/35
Kale Caesar Salad
From the Recipe Creator:
I love Caesar salads, so I created this blend of kale and romaine lettuces with a creamy Caesar dressing. It is perfect paired with chicken or steak for a light weeknight meal. —Rashanda Cobbins, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 148 calories, 13g fat (3g saturated fat), 10mg cholesterol, 417mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
7/35
Kale Pesto Pasta
From the Recipe Creator:
My bountiful garden and vegetarian daughter both inspired me to create this nutritious, calcium-rich kale pesto pasta. No one would ever guess that this hearty dish is brimming with produce and is prepared in about 30 minutes. —Cindy Beberman, Orland Park, Illinois
Nutrition Facts:
1 cup: 314 calories, 15g fat (2g saturated fat), 3mg cholesterol, 224mg sodium, 42g carbohydrate (7g sugars, 7g fiber), 8g protein.
8/35
Green Shakshuka
From the Recipe Creator:
This breakfast recipe is packed with healthy green vegetables as well as eggs and feta cheese for protein to start your day. The Italian parsley adds a lot of flavor to the fresh green vegetables. Make this dish with lemon-infused olive oil if you can find it in your grocery store. —Carrie Dault, Baxter, Tennessee
Nutrition Facts:
1 egg with 1 cup vegetable mixture: 209 calories, 10g fat (3g saturated fat), 190mg cholesterol, 756mg sodium, 18g carbohydrate (2g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1/2 fat.
9/35
Kale Quinoa Salad
From the Recipe Creator:
Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
10/35
Sweet Potato Pilaf
From the Recipe Creator:
The combination of sweet potatoes, bacon, asparagus and kale makes this simple Sweet Potato Kale Pilaf taste amazing! To save time and dishes, you can easily cook the rice in an Instant Pot and also use it to saute the other ingredients. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
3/4 cup: 156 calories, 5g fat (2g saturated fat), 7mg cholesterol, 350mg sodium, 23g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
11/35
Strawberry Kale Salad
From the Recipe Creator:
This fresh, zingy salad is super easy and tastes just like the one I get at Culver's! The sliced strawberries and fresh mint give it an extra-summery feel, and crumbled bacon and toasted almonds add the perfect amount of crunch. —Luanne Asta, Hampton Bays, New York
Nutrition Facts:
1-1/3 cups: 231 calories, 19g fat (4g saturated fat), 18mg cholesterol, 399mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 8g protein.
For another salad with kale, try out this baked salad recipe.
12/35
Bucatini with Sausage & Kale
From the Recipe Creator:
I was short on time but wanted to make an elegant dinner for my husband and me. That night, we ate this simple pasta starring spicy sausage and our homegrown kale. —Angela Lemoine, Howell, New Jersery
Nutrition Facts:
1-1/3 cups: 512 calories, 30g fat (8g saturated fat), 51mg cholesterol, 898mg sodium, 43g carbohydrate (2g sugars, 3g fiber), 19g protein.
13/35
Steamed Kale
From the Recipe Creator:
With this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! —Mary Bilyeu, Ann Arbor, Michigan
Nutrition Facts:
3/4 cup: 61 calories, 4g fat (1g saturated fat), 0 cholesterol, 171mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
14/35
Kale and Fennel Skillet
From the Recipe Creator:
I love to mix different vegetables together and use a variety of herbs and spices to change things up. If you can't find apple sausage for this skillet, a good mild Italian sausage would work too. —Patricia Levenson, Santa Ana, California
Nutrition Facts:
3/4 cup: 167 calories, 8g fat (2g saturated fat), 27mg cholesterol, 398mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 9g protein. Diabetic exchanges: 2 vegetable, 1 lean meat, 1 fat.
15/35
Tuscan Portobello Stew
From the Recipe Creator:
Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Nutrition Facts:
1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
16/35
Brussels Sprouts & Kale Saute
From the Recipe Creator:
In an effort to add more greens to our meals, I created this dish—and my kids eat it up. The crispy salami is the 'hook.' —Jennifer Mcnabb, Brentwood, Tennessee
Nutrition Facts:
1/2 cup: 126 calories, 9g fat (3g saturated fat), 14mg cholesterol, 341mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
17/35
Kale & Bacon Salad with Honey-Horseradish Vinaigrette
From the Recipe Creator:
Totally scrumptious and packed with nutrition, this salad was my response to friends who asked how they could incorporate kale into their diets without sacrificing taste. It is also wonderful made with collard or mustard greens, prepared in the same fashion as the kale, or with a mix of spinach & arugula or watercress. —Elizabeth Warren, Oklahoma City, Oklahoma
Nutrition Facts:
1 serving: 236 calories, 15g fat (3g saturated fat), 34mg cholesterol, 248mg sodium, 21g carbohydrate (6g sugars, 4g fiber), 8g protein.
18/35
Garlic Tilapia with Spicy Kale
From the Recipe Creator:
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
Nutrition Facts:
1 fillet with 1 cup kale mixture: 359 calories, 13g fat (2g saturated fat), 83mg cholesterol, 645mg sodium, 24g carbohydrate (0 sugars, 6g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1-1/2 starch.
19/35
Spicy Sweet Potato Kale Cannellini Soup
From the Recipe Creator:
This cross between a soup and a stew fits the meatless Monday bill quite nicely. It warms you right up, and satisfies without leaving you overstuffed. —Marybeth Mank, Mesquite, Texas
Nutrition Facts:
1 cup: 250 calories, 6g fat (3g saturated fat), 14mg cholesterol, 615mg sodium, 44g carbohydrate (16g sugars, 7g fiber), 5g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
20/35
Rustic Vegetable Frittata
From the Recipe Creator:
I love that this veggie-loaded frittata combines seriously nutritious ingredients into a filling dish I can serve as breakfast, lunch or dinner—and is still delicious even as leftovers! —Deborah Jamison, Austin, Texas
Nutrition Facts:
1 wedge: 259 calories, 14g fat (5g saturated fat), 340mg cholesterol, 448mg sodium, 16g carbohydrate (7g sugars, 2g fiber), 17g protein. Diabetic exchanges: 2 medium-fat meat, 1 starch.
21/35
Warm Tasty Greens with Garlic
From the Recipe Creator:
My farm box had too many greens, so I had to use them up. This tasty idea uses kale, tomatoes and garlic in a dish that quickly disappears. —Martha Neth, Aurora, Colorado
Nutrition Facts:
2/3 cup: 137 calories, 9g fat (1g saturated fat), 0 cholesterol, 216mg sodium, 14g carbohydrate (0 sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
22/35
Bacon Pear Salad with Parmesan Dressing
From the Recipe Creator:
This simple salad is an elegant side dish for any menu. With a blend of fresh pears and warm, comforting flavors, it’s perfect for special meals. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1 cup: 206 calories, 15g fat (5g saturated fat), 27mg cholesterol, 335mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 7g protein.
23/35
Couscous Meatball Soup
From the Recipe Creator:
This soup will warm you up and takes just 25 minutes of prep time, making it a perfect weeknight meal. —Jonathan Pace, San Francisco, California
Nutrition Facts:
1 cup: 202 calories, 5g fat (2g saturated fat), 28mg cholesterol, 583mg sodium, 26g carbohydrate (1g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat.
24/35
Chicken and Kale Tortellini Soup
From the Recipe Creator:
With tender tortellini, artichokes, greens and lots of herbs, this soup is so flavorful. The fact that it's easy to make is just a chilly-night bonus. —Emily Hobbs, Springfield, Missouri
Nutrition Facts:
1-1/2 cups: 386 calories, 12g fat (4g saturated fat), 66mg cholesterol, 1185mg sodium, 43g carbohydrate (4g sugars, 4g fiber), 24g protein.
25/35
Shredded Kale and Brussels Sprouts Salad
From the Recipe Creator:
This salad is a simple and delicious way to eat your superfoods! It gets even better after it sits for a while in the fridge, so I make it ahead. I use my homemade honey mustard dressing, but any type works just fine. It’s one of my favorite kale recipes! —Alexandra Weisser, New York, New York
Nutrition Facts:
1 cup: 207 calories, 14g fat (2g saturated fat), 8mg cholesterol, 235mg sodium, 16g carbohydrate (5g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 1/2 starch.
26/35
Kale Ginger Smoothie
From the Recipe Creator:
Since I started making this green smoothie recipe for breakfast every day, I honestly feel better! Substitute any fruit and juice you like to make this recipe your own healthy blend. —Linda Green, Kilauea, Kauai, Hawaii
Nutrition Facts:
1 cup: 121 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 29g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit, 1 vegetable.
27/35
Sausage and Kale Soup
From the Recipe Creator:
My mom dehydrates the last pick of tomatoes from her garden each fall—perfect for quick soups like this one. When I have time to prepare dried beans, I do—but don't worry if you don't. Canned beans are just as good. —Lori Terry, Chicago, Illinois
Nutrition Facts:
1 cup: 217 calories, 8g fat (2g saturated fat), 51mg cholesterol, 868mg sodium, 15g carbohydrate (5g sugars, 4g fiber), 18g protein.
28/35
Carrot and Kale Vegetable Saute
From the Recipe Creator:
Thanks to fresh veggie dishes like this one, I almost forget I'm wheat- and gluten-free. Bacon adds another layer of flavor and depth to this gorgeous side dish. —Darla Andrews, Schertz, Texas
Nutrition Facts:
3/4 cup: 101 calories, 5g fat (2g saturated fat), 10mg cholesterol, 251mg sodium, 11g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
29/35
Carolina Shrimp Soup
From the Recipe Creator:
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
Nutrition Facts:
1 cup: 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
30/35
Kale Slaw Spring Salad
From the Recipe Creator:
My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts:
1-1/3 cups: 192 calories, 15g fat (3g saturated fat), 6mg cholesterol, 140mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 starch.
31/35
Caribbean Potato Soup
From the Recipe Creator:
An interesting blend of veggies that includes okra, kale and black-eyed peas goes into this bright and hearty soup. No kale on hand? Use spinach instead. —Crystal Jo Bruns, Iliff, Colorado
Nutrition Facts:
1-1/2 cups: 213 calories, 10g fat (7g saturated fat), 0 cholesterol, 954mg sodium, 28g carbohydrate (9g sugars, 6g fiber), 5g protein.
32/35
Creamy Lentils with Kale Artichoke Saute
From the Recipe Creator:
I've been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good that even those who aren't big fans of kale gobbled it up. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
1 serving: 321 calories, 6g fat (2g saturated fat), 1mg cholesterol, 661mg sodium, 53g carbohydrate (1g sugars, 5g fiber), 15g protein.
33/35
Baby Kale Salad with Avocado-Lime Dressing
From the Recipe Creator:
We pull a bunch of ingredients from our garden when we make this baby kale salad with zucchini and sweet onion. The yogurt dressing layers on big lime flavor. —Suzanna Esther, State College, Pennsylvania
Nutrition Facts:
1-1/2 cups salad with 3 tablespoons dressing: 74 calories, 3g fat (1g saturated fat), 1mg cholesterol, 197mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
34/35
Old Bay Crispy Kale Chips
From the Recipe Creator:
Here in East Hampton, NY, harvest time means big bunches of kale from local growers. These crunchy kale chips are delicious, super healthy and easy to make. I make them with seasoning to take the flavor up a notch. For extra zip, add a dash of cayenne pepper. —Luanne Asta, East Hampton, New York
Nutrition Facts:
1 serving: 101 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
35/35
Maple-Glazed Parsnips on Kale
From the Recipe Creator:
This recipe is special to me because it allows me to use delicious farm-fresh produce in a way my family loves. —Christine Wendland, Browns Mills, New Jersey
Nutrition Facts:
1/2 cup parsnips with 1/2 cup kale: 329 calories, 11g fat (6g saturated fat), 25mg cholesterol, 251mg sodium, 59g carbohydrate (29g sugars, 7g fiber), 5g protein.
Recipes With Kale FAQ
How do you make kale taste good?
Kale has an earthy, grassy taste that doesn’t appeal to everyone, but properly seasoning it with salt, pepper, spices, herbs, lemon or vinegar can make it taste bright and flavorful. Try sauteing it with garlic and red pepper flakes, or simmering it in a creamy sauce spiked with cheese, to tone down the taste of the kale. If serving it raw, add fresh, juicy vegetables, a sharp dressing and a handful of toasted nuts like pecans, walnuts or pine nuts to bring crunch and richness.
Do you have to cook kale?
You don’t have to cook kale before eating it, but cooking softens it and makes it easier to chew and digest. Try shredded, raw kale in salads instead of or mixed with lettuce. Strip the leaves off the stalks and blend them with fruit or vegetables for green smoothies with a slightly peppery, fresh flavor. If you prefer cooked kale, it’s sturdy enough to quickly wilt it over high heat or simmer it slowly in soups and stews.
What is the best way to use a lot of kale?
The best way to use a lot of kale is to grind or wilt a large bowl of leaves into a compact side dish, pesto or sauce. For an easy snack, crisp leaves into kale chips to snack on for a few days. Try using kale instead of other leafy greens, like this creamed spinach recipe, which uses 2-1/2 pounds of leaves.
