Pan-Fried Garlic Kale

Name: Pan-Fried Garlic Kale
Prep time: 8 min
Cook time: 7 min
Total time: 15 min
Cuisine: American
Ingredients: 1 Large bunch kale; 3 tbsp Olive oil; 4 clove Garlic, minced; 4 g Kosher salt and freshly ground black pepper; 1 pinch Red pepper flakes; 3 g Sesame oil, for drizzling

Pan-Fried Garlic Kale · ready in 15 min · 4 servings · 135 kcal per serving · easy · 6 ingredients

Tender yet lightly crisp kale quickly sautéed with fragrant garlic, olive oil, and a hint of heat, finished with a nutty drizzle of sesame oil. A fast, vibrant side dish that tastes clean, savory, and deeply satisfying.

Prep: 8 min
Cook: 7 min
Total: 15 min
Serves: 4
kcal: 135
Difficulty: easy

American Main dishes Side dishes Meal prep Quick (30 min or less)Vegetarian Vegan Gluten-free Dairy-free Low-carb (20 g or less)

A QiMeal recipe · Updated 3 October 2026

Ingredients · 4 servings

1Large bunch kale
3 tbspOlive oil
4 cloveGarlic, minced
4 gKosher salt and freshly ground black pepper
1 pinchRed pepper flakes
3 gSesame oil, for drizzling

Equipment

stovetop, chef knife, colander, cutting board, hands, serving plate, sink, skillet, tongs, wooden spoon

Instructions

Prep equipment
Gather the kale, olive oil, garlic, seasonings, and sesame oil, and set out a large skillet, tongs, knife, and cutting board. · 1 min
What to look for: clean leaves, no grit
Wash kale
Rinse the large bunch of kale thoroughly in cold water, soaking briefly if gritty, then drain well. · 3 min
What to look for: bite-size pieces
Prepare leaves
Tear the kale leaves into bite-size pieces and discard the tough stems. · 4 min
What to look for: oil shimmering
Heat oil
Heat the olive oil in a large skillet over medium-high heat until it shimmers. · 2 min
What to look for: oil shimmering
Sauté garlic
Add the minced garlic to the hot oil and stir constantly so it softens without browning. · 1 min
What to look for: fragrant garlic
Add kale
Add the torn kale to the skillet and toss with tongs to coat it evenly in the garlic oil. · 1 min
What to look for: leaves beginning to soften
Season kale
Season the kale with kosher salt, freshly ground black pepper, and a pinch of red pepper flakes. · 1 min
What to look for: wilted but still green
Cook until wilted
Continue cooking and tossing the kale until it is bright green, slightly wilted, and still crisp. · 2 min
What to look for: bright green and tender-crisp
Finish and serve
Drizzle the sesame oil over the kale, toss once more, then transfer to a serving plate and serve. · 1 min
What to look for: glossy greens

Nutrition (per serving)

kcal	135
Protein	4 g
Carbohydrates	8 g
of which sugars	1 g
Fat	11 g
of which saturated	2 g
Fibre	3 g
Sodium	260 mg

Nutri-ScoreA

Allergens

Contains: sesame

May contain: sesame

Storage and reheating

Fridge: up to 3 days
Freezer: not recommended

Ingredient substitutions

Large bunch kale

Swiss chard: Cook slightly less time as chard wilts faster.
Collard greens: Slice thinly and cook a bit longer.

Olive oil

Avocado oil: High smoke point, neutral flavor.
Grapeseed oil: Good for high-heat sautéing.

Garlic

Garlic paste: Use less to avoid bitterness.
Shallots: Mince finely and sauté gently.

Kosher salt and freshly ground black pepper

Sea salt: Season gradually to taste.

Red pepper flakes

Chili powder: Use sparingly for mild heat.
Fresh chili: Finely mince and sauté with garlic.

Sesame oil, for drizzling

Toasted sesame seeds: Sprinkle at the end for texture.
Walnut oil: Adds nutty aroma similar to sesame oil.