• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Shane & Simple

  • Recipes
  • Main Dishes
  • Side Dishes
  • About
    • Subscribe
    • Contact
    • Work With Me
  • ebooks
    • Meal Planner
    • 5 Day Kickstart
    • 5 Day Kickstart (printable version)
menu icon
go to homepage
  • about
  • recipes
  • blog
  • subscribe
  • contact
  • Connect

    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • about
    • recipes
    • blog
    • subscribe
    • contact
  • Connect

    • Facebook
    • Instagram
    • Pinterest
  • ×

    Easy Sautéed Kale Recipe (Oil-Free)

    Jump to Recipe·Print Recipe

    The BEST and easiest way to sauté kale! Seasoned with nutritional yeast, garlic powder, and a little lemon juice, it’s oil-free and ready in as little as 10 minutes.

    Sauteed kale on plate with lemon and fork.

    Kale has a reputation for being a little “harsh” and bitter. Rip Esselstyn, the man behind PLANTSTRONG by Engine 2 and one of my heroes, refers to it as “angry lettuce.” But, with just a little effort and no oil, it becomes one of the most flavorful and healthiest side dishes.

    My family and I LOVE kale and have it quite often. It’s great in dishes like my Creamy Sun-Dried Tomato & Kale Pasta and this incredible Chipotle Chickpea Kale Salad with Tahini Dressing. It’s even great in a smoothie!

    You will love this Easy Sautéed Kale with garlic and lemon. It’s so easy to make and can be on the table ready to eat in as little as 10 minutes. Let me show you!

    Raw chopped kale in white bowl.

    Table of Contents

    • What Ingredients Do I Need
    • How To Sauté Kale With No Oil
    • Tips & Notes
    • Try These Vegan Recipes With This Sautéed Kale
    • Easy Sautéed Kale (Oil-Free)

    What Ingredients Do I Need

    You only need a few staple ingredients to make this flavorful side dish. And, once you see how easy it is to make this sauteed kale you’ll want to have it over and over.

    • Kale: you can use curly kale, Lacinato kale (dinosaur kale), or Tuscan kale.
    • Nutritional Yeast: adds a nutty cheesy essence.
    • Garlic Powder: Kale and garlic just seem to go together
    • Lemon Juice: Lemon makes things bright and electric when it comes to flavor.

    How To Sauté Kale With No Oil

    1. Remove the stems and roughly chop the kale leaves. You could also use a bag of pre-chopped kale as well.
    2. Preheat a large skillet over medium-high heat. My favorite skillets are these Ballarini pans. They’re inexpensive, cook evenly, and nothing sticks. I love cooking pancakes in them too.
    3. Once the pan is ready add your kale and let it cook for several seconds. Add the water, stirring occasionally, and cook the kale until it wilts and turns bright green. It should be fairly tender.
    4. NOTE: If you don’t have a large enough pan, cook the kale in smaller batches.
    5. Transfer all the kale to a large serving bowl, add the nutritional yeast and garlic powder then toss.
    6. Finally, top it all off with a drizzle of fresh lemon juice.

    That’s it! Delicious and Easy Sauteed Kale with garlic and lemon and just a hint of cheesiness from the nutritional yeast. It’s a bright and savory side dish that pairs well with almost any meal.

    If you really want to make it more incredible sprinkle some of my Vegan Parmesan on top. Amazing!

    Uncooked chopped kale in skillet.

    Tips & Notes

    • Massaging the kale sounds weird but it does help to soften the texture when cooking and makes it easier to chew.
    • Be sure and use a sharp knife when chopping kale. It’s one of the more “sturdy” vegetables and a dull knife will only pose problems.
    • Steam kale: simply tear the kale leaves from the stem, tear them into bite-size pieces, place them into a steamer basket, and steam for 5-10 minutes.
    • Roasted garlic cloves make an excellent addition to this recipe.
    • Stir into your favorite soups or stews for extra heartiness and added nutrition.
    Cooked kale in skillet.

    Try These Vegan Recipes With This Sautéed Kale

    • Garlicky Lemon Tahini Dressing
    • Crispy Blackened Tofu
    • Chickpea Vegan Meatloaf
    • Vegan Squash Casserole
    • Creamy Vegan Mashed Potatoes
    Sauteed kale on plate with lemon wedges.

    The 5-Day Plant-Based Kickstart

    Just getting started on a plant-based diet and wondering where to begin? Well, check out my E-book, The 5 Day Plant-Based Kickstart.

    I Want The E-Book

    Did you make this recipe? Please be sure to leave a comment and star rating below and let me know your thoughts. Your feedback is helpful.

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

    Easy Sautéed Kale (Oil-Free)

    ★★★★★ 4.9 from 7 reviews
    • Author: Shane Martin
    • Prep Time: 5 mins.
    • Cook Time: 5 mins.
    • Total Time: 10 minutes
    • Yield: 6 servings 1x
    • Category: Side Dish
    • Cuisine: Vegan
    • Diet: Vegan
    Print Recipe

    Description

    The BEST and easiest Sauteed Kale recipe! Seasoned with nutritional yeast, garlic powder, and a little lemon juice. It’s oil-free and ready to eat in as little as 10 minutes. The perfect side dish!


    Ingredients

    Units Scale
    • (1) 10–ounce bag of chopped kale (roughly 5 cups)
    • ¼ cup water
    • 2 Tbsp nutritional yeast
    • 2 tsp. garlic powder
    • Juice of half a lemon
    • Salt to taste (optional)

    Instructions

    1. Remove the stems and roughly chop the kale leaves. You could also use a bag of pre-chopped kale as well. 
    2. Preheat a large skillet over medium-high heat. My favorite skillets are these Ballarini pans. They’re inexpensive, cook evenly, and nothing sticks. I love cooking pancakes in them too. 
    3. Once the pan is ready add your kale and let it cook for several seconds. Add the water, stirring occasionally, and cook the kale until it wilts and turns bright green. It should be fairly tender.
    4. NOTE: If you don’t have a large enough pan, cook the kale in smaller batches. 
    5. Transfer all the kale to a large serving bowl, add the nutritional yeast and garlic powder then toss. 
    6. Finally, top it all off with a drizzle of fresh lemon juice.

    Equipment

    Nonstick Skillet

    Buy Now →

    Nutritional Yeast

    Buy Now →

    Notes

    Cooking time is one for one batch.

    Use whatever type of kale you prefer. I like cooking with curly kale.

    Nutrition

    • Serving Size:
    • Calories: 19
    • Sugar: 0.8 g
    • Sodium: 8 mg
    • Fat: 0.2 g
    • Carbohydrates: 3.7 g
    • Fiber: 0.9 g
    • Protein: 1.5 g
    • Cholesterol: 0 mg

    Keywords: sauteed kale, sauteed kale with garlic and parmesan, delicious kale recipes, sauteed kale with garlic and lemon

    THANKS SO MUCH FOR YOUR SUPPORT!

    Donations and tips are more than welcome and help to keep this site running.
    CLICK here to donate and show your support!

    Save this recipe & PIN IT here!

    « Crispy Blackened Tofu
    Instant Pot Mashed Potatoes (Vegan) »

    Reader Interactions

    Comments

    1. Lila

      August 30, 2022 at 1:18 pm

      I’ve tried other preparations for greens including things like soy sauce, hime plum vinegar, vegetable broth etc. and even though I like greens it’s been hard for me to get cooked greens in every day. This super simple recipe has changed that for me. I find myself craving green now! I buy the large containers of baby kale and spinach mix. This recipe is done in minutes and I’m ready to check that greens box off in a delicious way. Thanks so much for all you do to share great WFPB recipes with us.

      Reply
    2. Gail

      January 11, 2022 at 1:23 pm

      Made this recipe today and it’s delicious! Thanks for sharing!

      ★★★★★

      Reply
      • Shane Martin

        January 11, 2022 at 11:03 pm

        Thank you!!!

        Reply
    3. Linda

      July 26, 2020 at 4:50 pm

      What a delicious way to make Kale! My husband and I both loved this recipe. Making it again soon. Thanks!

      ★★★★★

      Reply
      • Shane Martin

        July 27, 2020 at 10:52 pm

        Thank you!

        Reply
    4. Sunny White

      June 14, 2020 at 3:40 pm

      How would you suggest making this in an Instant Pot?

      ★★★★

      Reply
      • Shane Martin

        June 16, 2020 at 6:55 am

        Select the sautee function and follow the same instructions for the stove top.

        Reply
    5. Beth

      June 13, 2020 at 6:34 pm

      We eat kale once or twice a week, but i never thought of these additions, I’ll try it this way, thank you!

      Reply
    6. Susan

      June 12, 2020 at 11:30 pm

      Hey Shane,

      The recipe looks delicious. But I wonder about that pan. Are you concerned about cooking with aluminum?

      ★★★★★

      Reply
      • Shane Martin

        June 16, 2020 at 6:58 am

        Not really, especially with these since they have the granite coating.

        Reply
    7. Shane Martin

      June 12, 2020 at 8:03 pm

      Easy, oil-free, and delicious!

      ★★★★★

      Reply
    8. Inez

      June 12, 2020 at 7:54 pm

      Loved it! So easy. Turns bright green almost immediately. Very tasty. Thanks.

      ★★★★★

      Reply
    9. Vi

      June 12, 2020 at 4:40 pm

      This looks and sounds delicious! ! Definitely will make it for dinner tonight! Thank you so much for another amazing recipe!

      ★★★★★

      Reply

    Let Me Hear From You! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    Hey, I’m Shane!

    I share healthy vegan recipes that are practical, affordable, anyone can make and everyone will love!

    About Me →

    SUBSCRIBE

    Footer

    ↑ back to top

    Info

    • About
    • Contact
    • Shop
    • Privacy Policy
    • Disclaimer
    • Content Policy

    Follow

    • Subscribe
    • Facebook
    • Pinterest
    • Instagram

    Recipes

    • All Recipes
    • Recipe Round-Ups
    • Pantry Staple Recipes

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2022 Shane & Simple LLC