Kale has taken over the superfood spotlight over the past few years. Curious what all the hype is about? How does kale grow, anyway? And why should you put kale in juices or smoothies? Does kale cause bloating? Or does kale make you lose weight? Dive in to the Ultimate Guide to Kale below for answers to these questions and more. Bonus: countless delectable recipes at the bottom. Enjoy!

kale growing in a field
Table of Contents hide
Kale Recipes
Kale Origin and Growing Information
Cooking and Preparing Kale
Nutrition Information
Kale Recipes To Try

Kale Recipes

Kale is a great ingredient to have stocked in the fridge (or garden) as it's highly versatile and can be eaten in many different ways. Steam it, turn it into a salad, make kale chips, the list goes on. Plus, there's several kale varities, so you have endless kale-recipe options!

Lacinato Kale Chips

If you are looking for a way to use lacinato kale (sometimes called dinosaur kale or Tuscan kale) then I have a great recipe to share with you today! This easy baked Kale Chip recipe is made with only a few ingredients and takes very little prep time to make! It makes a great crunchy and healthy snack for kids and adults alike!

Garlic Kale Chips

Socks, prepare yourselves to be knocked right off! Because I’ve got some Garlic Almond Kale Chips and my top 3 tips on how to get perfect kale chip texture today. You may think I’m exaggerating, but trust me, one bite of these addictively crispy, savory, garlicky whole-food snacks and your socks are going to get knocked- nay-blasted right off!

Sautéed Kale with Cider Vinegar

Sautéed kale with apple cider vinegar is a simple, flavorful, and tender dish that is the perfect side for any meal. A slightly fruity hint from the vinegar and a subtle sweetness from the golden onions make the greens sing!

Overnight Kale Caesar

This Overnight Kale Caesar Salad will change your relationship with kale forevermore! And in a good way. The BEST way. You’ll make it over and over because it is the perfect make-ahead salad!

Savory Galette

You don’t have to be vegetarian to fall in love with this savory galette recipe. It’s made with kale and beet greens cooked with garlic and sprinkled with feta, currants and pine nuts. It is baked in a free-form whole-wheat buttermilk pastry crust. You can use a combination of kale, chard or beet greens for this recipe.

Balsamic Kale with Cranberries

I’ll admit that simple sauteed kale with balsamic vinegar and dried cranberries is not the trendiest recipe to highlight in the first few days of the the new year, but with so many of us (myself included) cutting back on refined sugars, grains and dairy, I think it is appropriately useful to share it with you today!

4 Ingredient Kale Cheddar Soup

Friends, do I have a soup recipe for you! It's a total lifesaver. It is only 4 ingredients and ready in less than 30 minutes. And it’s super healthy because it is just broth, kale, potatoes and cheddar cheese!

Potato and Kale Soup with Andouille

If you’re looking for a yummy but healthy Potato and Sausage Soup then, you’ll love this Potato and Kale Soup with Andouille Sausage! It is made with leek, carrot, celery and a little anise seed. It is only 260 calories per serving, it is naturally gluten-free and it’s ready to eat in 45 minutes!

Kale Feta Bread

Easy savory quick bread recipe with feta cheese, kale and einkorn flour from guest blogger Gina of Running to the Kitchen.

Maple, Potato and Sausage Breakfast Skillet with Kale

This Maple, Potato and Sausage Breakfast Skillet with Kale has traditional breakfast flavors- with a twist! Top it with a fried egg for a hearty start to the day.

Green Apple Smoothie

A simple green apple smoothie with kale and coconut milk. It is a healthy vegan way to start your day or snack.

Festive Kale Slaw with Raspberries and Almonds

Make a splash on the holiday table this year with this festive Kale Slaw with Raspberries and toasted almonds. It is vegan-friendly, naturally gluten-free and bursting with plant-based nutrients. And it happens to taste phenomenal!

Kale Salad with Blueberries, Manchego and Pumpkin Seed Clusters

This Kale Salad with Blueberries, Manchego and Pumpkin Seed Clusters is just what the doctor ordered! It is loaded with nutritious ingredients that will set you right back on course.

Thanksgiving Salad

If there ever were a Thanksgiving worthy (or holiday-worthy) Salad, this Kale Salad with Squash is it! It’s sweet, tart, creamy and crunchy and so addictively delicious it may steal the show! It’s topped with roasted delicata squash, candied nuts, goat cheese and cranberries, all tossed with kale and dressing! It can be made ahead too!

Lacinato Kale Caesar Salad

Today we are sharing our very best Kale Caesar Salad made with Lacinato Kale (also known as Tuscan Kale or Dinosaur Kale.) It is made with a simple egg-free dressing and tossed with homemade croutons and grated cheese! This recipe is ready in only 15 minutes and is a great accompaniment to a variety of meals!

Citrus Kale Salad

Hope you all had a great holiday. Today I have a healthy kale salad with clementines and lemon dressing. It is bursting with citrus flavor, feta and pumpkin seeds and has creamy avocado making it a delicious seasonal winter salad. It is naturally sugar free and gluten free and I got it from the Sugar Free Mom cookbook. Great news! I am giving a way a copy right here today.

Healthy Vegetarian Kale Risotto

I’m going to talk about this yummy vegetarian Brown Rice Kale Risotto with Cheddar in a second (it’s naturally gluten-free, and has awesome nutrition stats: Cal: 290, Fiber: 3 g, Protein: 12 g.)

Stovetop Healthy Mac and Cheese with Kale

This 20-minute stovetop healthy kale mac and cheese is a healthy whole grain vegetarian dinner that the whole family will devour!

Gluten Free Quinoa Stuffing

Here is an easy, healthy and Gluten-free Stuffing Recipe made with quinoa, kale and walnuts for a wheat-free twist on Thanksgiving stuffing. The flavors are traditional, with celery, sage and dried cranberries, but there is no bread or gluten. {Bonus it is also egg-free for those with egg allergies.}

Massaged Kale Salad with Apple

Once you try this Apple Kale Salad you will definitely add it to your regular salad rotation! This recipe is only 212 calories per 2 cup serving, has 145 % of your DV for Vitamin A and 98% of your DV for Vitamin C and is Vegan!

Southwest Cobb Salad

This healthy Cobb Salad has a Southwest twist. Along with the traditional bacon and hard-boiled eggs, this Southwest Cobb Salad also has black beans, corn, jicama and cilantro on top.

Healthy Green Smoothie

It’s pretty safe to say that most of you have probably made a smoothie, right? But have you made a Healthy Green Smoothie? Adding dark leafy greens to your smoothies not only adds fiber and helps keep them lower in sugar, but they pack a big nutritional punch as well. This one features Swiss chard, cucumber, celery, avocado, pineapple, ginger and coconut milk and has no added sugar!

Kale Origin and Growing Information

Origin

This leafy green was first cultivated in the eastern Mediterranean and Asia Minor around 2000 B.C. It is thought to have developed as a descendant from curly-leaved cabbage varieties that already existed.

It then made its way to Europe during the Middle Ages, where it mutated to develop a “head”. This kale most closely resembles the kale we know and love today.

Growing Tips

Kale is a cold weather crop, meaning it grows best in the spring or fall. It can also tolerate frost, which extends the growing season for fresh greens. Kale plants actually prefer the cooler temperatures, as the heat makes their leaves taste bitter.

  • These plants prefer full sun, but will also tolerate partial shade. The more sun they get, the stockier their leaves will be. They are also relatively low maintenance to grow.
  • Set them 18-24 inches apart in your garden and keep them moist, but not overwatered.
  • Harvest in 6-8 weeks!
curly kale on black surface

Planting Tips

Kale plants prefer the cold and even light frosts. For this reason, avoid peak summer sun with these greens. Set plants out 3 to 5 weeks before the last frost in spring or 6 to 8 weeks before the first frost of fall.

Hardiness

Kale survives and prefers frosty weather. Though the plant cannot survive in the main part of winter, it can be planted in early spring. 

It will survive well into the late fall and early winter if planted near the end of a typical growing season.

close up of purple curly kale

Cooking and Preparing Kale

Shelf Life

Unfortunately, like most fresh produce, kale can go bad. Overtime, if left neglected, the water-rich kale leaves will start to leak out and get soggy or slimy.

Additionally, rotten kale can take on a sulfuric smell. If your kale bunch smells or feels off, it’s probably time to compost it. However, to extend your kale’s life in the fridge, wrap the stems in a damp paper towel and keep in a loose plastic bag.

Bitterness

  • Curly kale, especially those in darker colors like purple, is the bitterest variety of the plant. Their deep, earthy flavors are great for stews and stir-fries.
  • Tuscan kale varieties have flat leaves and are the least bitter tasting. Some varieties of Tuscan kale have a nuttiness that can almost taste sweet.

The most bitter kale will taste is when it is raw, so try cooking to mellow the flavors. If you find the taste is still too bitter for your liking, soak in cold water prior to cooking and add a pinch of salt.

Kale Chips

  • Choose your favorite variety of kale (curly leaves are the most popular for chips).
  • Remove the ribs and cut the remaining leaves into 1½-inch pieces. Lay in one thin, even layer on a baking sheet.
  • Toss with olive oil and sprinkle with salt.
  • Bake in the over at 275 degrees for about 20 minutes, or until the leaves are crispy but not burnt. Let cool to preference and serve as finger food. Check out this kale chip recipe for inspiration. Bonus: kale chips pair well with fun aioli!
close up of curly kale

Salads

Tuscan kale is the least bitter variety of the plant. This makes it the friendliest for salads or raw consumption. Also, baby kale is smaller, softer and less bitter. It makes a great option for salads or a garnish.

Any type of kale can be used for salad or eaten raw. If using a tougher variety, massage your kale to soften and release some of the bitterness. Try my Massaged Kale Salad with Apple!

several types of kale on black surface

Nutrition Information

Varieties and Healthiness

Like any other vegetable, the nutritional differences between the different kinds of kale a pretty small. All types of kale are very nutrient-dense, meaning they have a lot of nutrients for very few calories, and benefit your health. The slight differences in kale’s nutrient profile can be recognized by bitterness and color.

  • Bitterness: The more bitter varieties are slightly more nutrient dense than the milder types.
  • Color: Kale that comes in darker colors contains different phytochemicals, which are nutrients that show themselves through the colors of our foods.

Intuitively, darker plants have marginally more phytonutrients than lighter plants. However, any type of kale you prefer is a health-promoting food to add to your routine.

Kale Juice and Smoothies

Green smoothies are all the rage with health-conscious eaters. Why is that? Believe it or not, the aesthetic is only part of the appeal. Adding kale to juice or a smoothie barely affects the texture and is almost unnoticeable in the taste. However, kale adds a variety of nutrients and vitamins that aren’t present in fruits.

If you add kale to a smoothie, it adds a bunch of digestion-promoting fiber. Unfortunately, if you are juicing your kale, you lose the fiber. Try this vanilla green protein smoothie recipe or this green mountain smoothie recipe to get your feet wet!

Bloating and Gas

Kale is in the cruciferous vegetable family. These veggies contain a naturally occurring sugar called raffinose. Raffinose cannot be digested until bacteria in your gut ferment it, which can release gas into your intestines and cause some bloating.

However, the more often you eat cruciferous vegetables (other examples include broccoli, cabbage and brussels sprouts), the better your gut gets at digesting them and the less discomfort you will experience. Cooking vegetables can start softening some of the fiber, which also makes it easier to digest.

Digestion

Kale contains a lot of fiber, about 1.5 grams per cup or about 6% of your daily fiber needs. Eating plenty of fiber can help you stay regular and keeps your digestive system running spick and span.

Introducing fiber too quickly can result in constipation, so pace yourself when adding these leafy greens. Some bloating or gas when trying a new vegetable is normal. However, eating kale, raw or cooked, should not result in diarrhea or any major stomach discomfort.

Weight Loss

Kale is nutrient-dense, meaning it has a lot of nutrition packed in to very few calories. It also has a high water and fiber content, meaning it takes up a lot of space in your stomach.

For these two reasons, swapping out something less nutrient-dense and more calorie-dense with kale can reduce your total calorie intake, make you feel more full and promote weight loss.

However, just adding kale will not likely be enough to make you lose weight on its own. Regular exercise and a balanced diet, which can include kale, is the best method for sustainable weight loss.

close up of tuscan kale

Kale Recipes To Try

a variety of Kale recipes and raw too