Kale is a leafy vegetable that has been gaining popularity in recent years. With the health benefits of kale, it’s no wonder why this green is becoming one of our favorite vegetables to incorporate into dishes! Sautéed Keto Kale with Bacon and Onions makes for an easy, tasty recipe that will have you saying “Why didn’t I think about adding kale sooner?”
Keto Kale with Bacon and Onions is a sauteed kale recipe that is quick, easy and delicious. It’s also low carb, gluten-free and keto diet friendly.
Go to the Recipe
This Whole30 and keto kale is a quick, hearty, and healthful dinner that takes less than 20 minutes to prepare. Even while kale is rich in carbohydrates, it is also high in fiber and minerals, making it feasible to consume limited amounts of it on a keto diet.
I’m not a huge lover of kale, but this low-carb version is incredible. The cream cheese, bacon, onions, and garlic significantly improve the flavor of the kale.
You may eat this kale alone or with pork chops, salmon, or chicken fritters if you don’t want to use bacon.
Contents Table of Contents
Is Kale Keto-Friendly?
Yes, you CAN consume kale on a ketogenic diet! However, since it contains carbohydrates, you won’t be able to consume too much kale.
A cup of raw kale has around 0.9 grams of carbohydrates. Kale, on the other hand, contains just 0.07 grams of net carbohydrates per serving, making it keto-friendly.
Kale has various health benefits in addition to being low carb. It is, of course, low in calories, with just 31 calories in a cup of raw kale. It also contains a variety of vitamins and minerals, including vitamin C, vitamin A, vitamin K, manganese, calcium, and others.
Here’s What You’ll Require
I want to keep things simple and fast when it comes to my recipes. As a result, this keto kale dish just requires 5 Ingredients. And you can get these items at almost any grocery shop.
Here’s What You’ll Require to make this sauteed keto kale:
- Kale – I used fresh kale, but frozen kale would suffice;
- You’ll just need a couple pieces of bacon. Cook them first and then cut them up. If you have bacon crumbles on hand, you can absolutely save time by using those instead. I’ve also tried replacing the bacon with ground beef and Italian sausage, which tastes fantastic;
- One medium onion is all that is required for this recipe;
- Garlic – I used fresh minced garlic, but garlic powder may be used;
- Cream Cheese – I believe cream cheese enhances the flavor of this kale dish, but heavy cream may be substituted if desired.
Of course, you’ll need some salt and ground black pepper as well. I like to make my sautéed kale spicy on occasion. In this scenario, I just add some cayenne pepper or red pepper flakes. You may also add some cheese to the mix. This kale dish pairs well with parmesan cheese, shredded mozzarella, provolone, or cheddar cheese.
However, bear in mind that if you alter this dish, the nutritional value of the meal will vary as well.
How to Cook Keto Kale in a Saute
You may begin cooking your low-carb kale after you’ve gathered all of the necessary components. What you should do next is:
- Prepare the bacon. If you’re using regular bacon, as I did, you’ll need to sear it until it’s crispy and thoroughly cooked in your pan. You may also cook the bacon in your Instant Pot. You’ll be able to continue on to the next step while the bacon cooks in your Instant Pot. Chop it up and put it aside after it’s done.
- Cook the onion in a skillet. 1 medium onion, chopped, sauteed in a pan until thoroughly cooked. After that, take it out of the skillet and put it aside.
- Prepare the kale by steaming it. Wash and dry the kale before chopping it up and tossing it into your pan. If you fried the bacon in a pan, you should have enough grease left over to sauté the kale. If not, you should sauté your kale with 1 tablespoon of olive oil. Add the cream cheese, garlic, and seasonings after it’s done cooking.
- Make it ready to eat. To create your meal, arrange the cooked kale in the center, sprinkle the kale with chopped bacon, then surround the kale with sautéed onions. You may also just combine everything and eat it that way.
It’s preferable to eat your kale as soon as possible. Alternatively, reheat it before serving since it doesn’t taste as nice cold as it does heated.
Instructions for Keeping Instructions
In the refrigerator, put this low-carb kale in an airtight container or on a plate covered with plastic wrap. It will keep for up to 2-3 days in this state.
This low-carb kale may be be frozen if desired. Simply throw it in a freezer-safe container or even a zipper bag. It may be kept in this state for up to two months.
When you’re ready to serve your frozen kale, just defrost it overnight in the refrigerator before tossing it on your pan for a few minutes to evaporate any excess moisture.
Recipe
Keto Kale with Bacon and Onions in a Sauté
This Whole30 and keto kale is a quick, hearty, and healthful dinner that takes less than 20 minutes to prepare. Even while kale is rich in carbohydrates, it is also high in fiber and minerals, making it feasible to consume limited amounts of it on a keto diet.
Time to prepare: 5 minutes
15 minutes to prepare
20 minutes total
Dinner and Lunch, respectively.
American cuisine
5 servings
calorie count: 173 kcal
Ingredients
1x2x3x
- 1 bunch cleaned, dried, and diced kale
- 5 cooked and diced bacon pieces
- 1 medium diced onion
- a third of a pound of cream cheese
- 2 minced garlic cloves
- season with salt and pepper to taste
Instructions
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Cook the bacon in a pan over medium heat until crisp (do not drain the grease). Remove the bacon from the pan, cut it up, and put it aside. Do not discard the bacon fat.
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In the same skillet, sauté the chopped onion until it is totally cooked. Remove and put aside the onions.
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Place the chopped kale in a pan and sauté for 5-10 minutes over medium heat (occasionally stirring).
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Add the cream cheese, minced garlic, salt, and pepper to taste. Cook for a few more minutes, stirring occasionally.
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Assemble the platter by placing the cooked kale in the center, scattering chopped bacon around it, and plating the cooked onions around it. Alternatively, combine everything.
Nutrition
calorie count: 173 kcal 6 g carbohydrate 5 g protein 15 g fat 6g Saturated Fat 2 g polyunsaturated fat 5 g monounsaturated fat 1 gram of trans fat 33 milligrams of cholesterol 211 mg sodium 232 mg potassium 1 gram of fiber 1 gram of sugar 2835 IU Vitamin A 33 milligrams of vitamin C 64 mg calcium 1 milligram of iron
Bacon, kale, and keto are all words that come to mind when thinking about this dish.
Related Tags
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