Sauteed Kale

Tanya Eisenwasser

Print Recipe

Sauteed kale with garlic and olive oil.

Prep 5 min

Cook 8 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 bunch kale (about 8 ounces), stems removed and leaves chopped
• 2 tablespoons olive oil
• 2 cloves garlic, minced (optional)
• 1/4 teaspoon sea salt
• Pinch of crushed red pepper (optional)

Instructions

1. Wash the kale and remove the tough center stems. Roughly chop the leaves.
2. Heat olive oil in a large skillet over medium heat.
3. Add the garlic if using and cook for 30 seconds until fragrant.
4. Add the kale in batches, tossing as it wilts to make room for more.
5. Cook for 5-7 minutes, stirring occasionally, until tender but still bright green.
6. Season with salt and red pepper if using.
7. Serve immediately.

Tips & Substitutions

• Strip the leaves from the stems. The stems are tough and fibrous. You can compost them or saute them separately.
• Add the kale in batches. It wilts down significantly, so add handfuls at a time as space opens up.
• Skip the garlic if it bothers you. The kale is flavorful enough with just olive oil and salt.
• Swiss chard or collard greens can be cooked the same way if you prefer a different green.
• Butter instead of olive oil gives a richer flavor if you tolerate dairy.

Why This Works

Kale. Naturally low in histamine and generally well tolerated. It's nutrient-dense and holds up well to quick cooking.

Olive oil. A fresh, unfermented fat commonly used in low histamine cooking. It provides a clean base for sauteing.

Garlic (optional). Garlic adds flavor but can be irritating for some people with histamine intolerance. It is listed as optional because individual tolerance varies. If you are unsure, skip it or try a small amount first.

Freshness. Using fresh kale and cooking it right away is the best approach. Freshness matters more than food lists when managing histamine intolerance.

Storage

Best served immediately while still bright green and tender. Leftovers can be refrigerated in an airtight container and eaten within 24 hours, though the texture will soften. Kale reheats decently in a skillet with a splash of water.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.