Kale and Sweet Potato Sauté

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

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.

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!

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
• Category: Side Dish

Print Recipe

★★★★★ 5 from 4 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. 

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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.