How to cook kale is one of the most common questions I hear from home cooks. While this nutrient-rich leafy green has become a staple in many kitchens, some people still find kale tough, bitter or simply don’t know how to prepare it.
As both a chef and clinical nutritionist, I encourage people to move beyond raw kale salads. Lightly cooking kale can improve its texture, enhance its flavour and make it an easy addition to everyday meals.
The good news is that with a few simple techniques, kale can become one of the most delicious and versatile ingredients in your kitchen. Kale has enjoyed its moment in the spotlight for many years, but despite its superfood reputation, many people still don’t know how to cook it properly.
When prepared well, kale transforms from a tough, bitter leaf into a delicious ingredient that adds texture, flavour and valuable nutrients to everyday meals.
As both a chef and clinical nutritionist, I encourage people to think beyond raw kale salads. In many cases, lightly cooking kale can improve digestibility while making it far more enjoyable to eat.
“My friend, and spa cuisine expert, Sam Gowing, makes a wonderful salad with kale, smoked salmon and peeled segments of pink grapefruit that perfectly balances kale’s natural bitterness. Brilliant!”
— Matt Preston for taste.com.au
Here are my favourite ways to bring kale into your kitchen:
Sautéed kale with garlic and lemon
This is perhaps the easiest and most versatile way to cook kale.
Remove the tough stems and roughly chop the leaves. Heat a little extra virgin olive oil in a pan, add sliced garlic, then toss through the kale until it softens and turns vibrant green.
Finish with:
- Fresh lemon juice
- Cracked black pepper
- A pinch of chilli flakes
- Toasted almonds or pine nuts
Serve alongside grilled fish, roast chicken or folded through grains.
Crispy kale chips
Homemade kale chips are a delicious alternative to packaged snacks.
Simply:
- Remove the stems.
- Tear leaves into bite-sized pieces.
- Toss with olive oil and seasoning.
- Bake at 170°C for 10–15 minutes until crisp.
Try flavouring them with:
- Smoked paprika
- Nutritional yeast
- Sea salt
- Sesame seeds
They make a wonderful lunchbox addition or afternoon snack.
Add kale to soups and stews
Kale loves being added to hearty soups.
Stir it into:
- Minestrone
- Vegetable soups
- Bean-based stews
- Broths
- Lentil dishes
Add it during the final few minutes of cooking so it retains its beautiful colour and texture.
Blend kale Into pesto
If you’re unsure about eating large amounts of kale, pesto is a great place to start.
Blend together:
- 2 cups kale leaves, blanched, patted dry
- ½ cup toasted almonds or walnuts
- 1 garlic clove
- Parmesan
- Lemon juice
- Extra virgin olive oil
Toss through wholegrain pasta, spoon over roasted vegetables or spread onto sandwiches.
Pair kale with complementary flavours
Kale’s slightly earthy bitterness works beautifully with sweeter and richer ingredients.
My favourite combinations include:
- Roast pumpkin and feta
- Lemon and garlic
- Mushrooms and thyme
- Orange and walnuts
- White beans and herbs
- Parmesan and toasted nuts
- Citrus and smoked
Don’t fight kale’s flavour—embrace it by pairing it with ingredients that create balance.
A Nutritionist’s Note
Kale belongs to the brassica family alongside broccoli, cabbage and Brussels sprouts. These vegetables contain valuable phytonutrients, fibre, vitamins and minerals that support overall health.
Rather than relying solely on raw kale, I encourage a balanced approach that includes lightly steaming, sautéing or incorporating it into cooked dishes. When eaten raw in large amounts, kale may contribute to bloating and digestive discomfort in some people due to its naturally occurring sulphur-containing compounds, which are found in brassica vegetables.
Cooking kale can improve digestibility, soften its texture and mellow its flavour, making it an enjoyable addition to everyday meals while still delivering valuable nutrients.
The Bottom Line
Kale doesn’t need to be intimidating.
Whether you bake it into crispy chips, stir it through soups or sauté it with garlic and lemon, this humble leafy green deserves a place in your kitchen.
Start small, experiment with flavours and remember: healthy eating should always be delicious.
More kale recipes from Chef Sam Gowing
Looking for more ways to enjoy this versatile leafy green? Explore some of my favourite kale recipes and ideas.
👉 Try my simple sardine and kale recipe
👉 Browse all my kale recipes for more seasonal inspiration.
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