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Dec 17, 2018 By Jessica Beacom

Kale and Sweet Potato Sauté

Dairy-Free
Egg-Free
Gluten-free
Grain-Free
Paleo
Vegan
Vegetarian
Whole30
Jump to Recipe

Kale and Sweet Potato Sauté: a side dish to enjoy at any meal – breakfast, lunch or dinner – all year round!

Overhead shot of Kale and Sweet Potato Sauté in a bowl with a fried egg on top and avocado slices.

A guaranteed versatile veggie victory at any meal – breakfast, lunch or dinner.

Hearty sweet potatoes and healthy kale come together to make an easy and versatile side dish that pairs well with beef, lamb, chicken, pork or fish. Top leftover Kale and Sweet Potato Sauté with a fried egg or two and you’ve got a breakfast that will keep blood sugars stable and carry you through the morning.

Kale & Sweet Potato Sauté is a side dish to enjoy at any meal – breakfast, lunch or dinner – all year round. Click To Tweet
Kale & Sweet Potato Saute
Kale & Sweet Potato Saute
Kale & Sweet Potato Saute

On the table in a flash.

Cutting the sweet potato into small cubes helps you get this Kale and Sweet Potato Sauté on the table quickly. Feel free to substitute cubed butternut squash, if desired. And if cheese is your thing, you can’t go wrong with sprinkle of freshly grated Parmesan cheese here.

We make real food a convenience – five ingredients is all you need.

We like to keep it simple for you, creating recipes with less than 10 ingredients. And a quick side note, when we count the number of ingredients, we do not include salt and pepper as we assume everyone has that on hand. We hope you enjoy our short ingredient recipes!

Photo take from an angle of the Kale and Sweet Potato Sauté in a bowl with a fried egg on top and avocado slices.

Overhead shot of Kale and Sweet Potato Sauté in a bowl with a fried egg on top and avocado slices.

Close up photo taken at an angle of the Kale and Sweet Potato Sauté in a bowl with a fried egg on top with yolk running out of it and avocado slices.

We make it easy to eat a veggie-filled breakfast.

We’ll let the pictures convey just how well an egg complements this Kale & Sweet Potato Sauté. One look at the above picture and we hope you’ll give it a go for breakfast, brunch or “brinner.”

Let us know if you give it a try. Better yet, tag us @therealfoodrds on Instagram – we love to see what you’re cookin’!

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Let's Get Cookin'

Kale and Sweet Potato Sauté

Cutting the sweet potato into 1/4-inch cubes shortens the cooking time so you can get this delicious dish on the table fast. Feel free to substitute cubed butternut squash, if desired.

  • Author: The Real Food Dietitians
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: Serves 4 1x
  • Category: Side Dish
Kale & Sweet Potato Saute
Print Recipe
★★★★★ 5 from 7 reviews

Ingredients

  • 2 cups cubed and peeled sweet potatoes, cut into ¼-inch cubes (about 1 large or 2 medium)
  • 1 Tbsp. cooking oil (coconut oil, olive oil or avocado oil)
  • ½ cup thinly sliced red onion (about ½ small onion)
  • 3 cloves garlic, minced
  • 4 cups kale, tightly packed, washed and torn with tough stems removed (about 1 bunch)
  • Sea salt and pepper to taste
  • Avocado, fried eggs, Lemon wedges, optional

Instructions

  1. Heat oil in a large skillet placed over medium-high heat.
  2. Add sweet potato and onion. Sauté, stirring occasionally, for 5-8 minutes or until onions and potatoes start to soften a bit.
  3. Add garlic and cook an additional 30 seconds or until fragrant.
  4. Add 2 Tbsp. water and cover with a lid. Cook additional 3-4 minutes or until potatoes are just about done.
  5. Add kale, toss well and continue to cook for 3 minutes, stirring occasionally, until kale is wilted and tender.
  6. Remove from heat, season with salt and pepper to taste. Serve with lemon wedges, avocado slices or a fried egg, if desired.

Nutrition

  • Serving Size: 1/4 recipe
  • Calories: 133
  • Sugar: 5g
  • Sodium: 65mg
  • Fat: 4g
  • Carbohydrates: 22g
  • Fiber: 5g
  • Protein: 4g

What’s your favorite way to use kale? Share in the comments below and let us know what other kale recipes you’d like to see.

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Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter. 

This post may contain affiliate links which won’t change your price but will share some commission.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians.

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About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She's been described as a 'real food evangelist' and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.

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Reader Interactions

Join the Conversation

    Leave a Comment Cancel reply

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Lisa says

    September 26, 2015 at 7:59 am

    This looks easy enough for me to try!
    Thank you

    ★★★★★

    Reply
    • Stacie Hassing says

      September 28, 2015 at 6:34 am

      Yes, we love easy recipes that bring more ease to the kitchen. Let us know how you like it!

      Reply
  2. Shar says

    December 20, 2016 at 4:13 pm

    Recipe is perfect. I added a few dashes of cumin, all purpose seasoning, onion powder and red pepper flakes; it came out great!

    ★★★★★

    Reply
    • Jessica Beacom says

      December 21, 2016 at 1:47 pm

      These are great additions, Shar. Thanks for sharing!!

      Reply
  3. Lisa B says

    March 27, 2017 at 7:05 pm

    This recipe was so easy to follow and did not take a ton of effort. Thank you so much for sharing, it is definitely a keeper.

    ★★★★★

    Reply
    • Jessica Beacom says

      March 28, 2017 at 6:23 am

      Hi Lisa,

      That’s great to hear – thanks for the feedback. This is a recipe that I’ve been meaning to go back and update with new photos because it’s such a great ‘staple’ recipe. I’m glad you found it!

      Reply
  4. Colleen says

    January 11, 2018 at 4:30 pm

    This was sooo delicious and easy! I’m so glad I found it. I only had white onion. Worked well.

    Reply
  5. mike smithson says

    August 18, 2018 at 2:38 pm

    delicious recipe. Have made it several times. I experiment with different additions; black beans, roasted corn, feta cheese…but this is just a great recipe.

    Reply
    • Jessica Beacom says

      August 29, 2018 at 10:27 am

      Hi Mike,

      Thanks so much! I love the ways you’ve experimented with it to change it up. Cheers to healthy eating!

      Reply
  6. Louis says

    December 4, 2018 at 12:21 pm

    I searched for Kale and Sweet potato recipes.
    this came up.
    had it for breakfast with 2 eggs over easy.
    sweet onion as I had no Red.
    EXCELLENT !!

    Reply
  7. Bryan Martinez says

    December 17, 2018 at 4:49 pm

    I know my wife would be a big fan of this recipe! Plus it’s easy enough for me to make for her without messing it up haha Thank you!

    ★★★★★

    Reply
  8. Colette says

    December 22, 2018 at 3:03 pm

    I could not locate a recipe for the coffee drink. Did I somehow miss it? Could you share it? Thank you in advance.

    Reply
    • Jessica Beacom says

      December 23, 2018 at 12:56 pm

      Hi Collette,

      I’m not sure which coffee drink you are referring to but here are a few you might be interested in:

      – Snickerdoodle Cashew Coffee
      – Pumpkin Spice Butter Coffee
      – Cinnamon Coconut Latte

      I hope that helps!

      Reply
  9. Karen Williams says

    February 24, 2019 at 9:21 am

    I may be late to the party, as I see the last comment was 4 years ago. But, I just made this for breakfast topped with an over easy egg and WOW!
    Super delicious.

    Reply
    • Jessica Beacom says

      February 27, 2019 at 2:05 pm

      You’re never too late to the party! Glad you enjoyed it!!

      Reply
  10. Mandy says

    April 28, 2019 at 6:41 am

    I’m looking forward to trying this recipe. Is it one that will store well to be eaten at a later time? Looking for new meal prep recipes.

    Reply
    • Jessica Beacom says

      April 29, 2019 at 1:18 pm

      Yes, you can make this recipe and store it in the fridge for up to 4 days.

      Reply
  11. Gai says

    May 30, 2019 at 2:30 am

    Thanks for this quick recipe. I like to make kale ‘pakora’ (Indian snack) with ‘besan’/chickpea flour, but it is a bit time-consuming.

    Reply
    • Jessica Beacom says

      May 30, 2019 at 6:26 pm

      That sounds delicious!

      Reply
  12. April S says

    June 10, 2019 at 4:46 pm

    Hello from Aurora, CO! I made this for dinner and it was so good! My husband also enjoyed it. Thank you for the recipe!

    ★★★★★

    Reply
    • Jessica Beacom says

      June 11, 2019 at 4:48 pm

      Hi from Boulder! I’m so happy you enjoyed this recipe – thanks for taking the time to comment!

      Reply
  13. tricia says

    November 9, 2019 at 2:16 pm

    Easy to prep and cook, also tasted delicious when added with fried egg and avocado!

    ★★★★★

    Reply
  14. Sinead says

    May 14, 2020 at 6:02 am

    Such complimentary flavours, thank you for sharing, Made for lunch and wish I did a batch to keep in the fridge. I topped with egg and a sneaky side of halloumi.

    Reply
  15. JulieThurman says

    July 18, 2020 at 12:42 pm

    My friend told me about this and so I had to make it and I love it this is a great recipe!

    Reply
  16. Jules says

    September 16, 2020 at 7:59 pm

    I made this recipe the other night and it came out amazing. Its also really clean eating like just straight up veggies and some protein. Will definitely be making this again!

    Reply
  17. Ellie May says

    February 12, 2021 at 9:54 am

    This is so yummy!! Definitely add a squeeze of lemon! It’s a burst of fresh flavor in every bite. Will make this regularly now as a side dish or savory breakfast. Thank you!

    ★★★★★

    Reply
    • Stacie Hassing says

      February 12, 2021 at 10:45 am

      I love the idea of adding a squeeze of lemon! Yum! Glad you enjoyed this recipe!

      Reply

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The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.

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