When you’re starting to eat healthy, it might be hard to figure out what’s okay to eat and what’s not. This sauteed kale with sausage recipe is one of my “go to” suggestions. It works well as a side or a main dish. I usually serve it with steamed brown rice. You can also pair it with an entree. To make it vegan or vegetarian friendly, you can use Tofurkey sausage or any other plant-based meat substitute. 

I used to be skeptical about kale when the Kale Kraze first hit– what’s the big deal anyway?

After trying it a couple of times, I started to enjoy its bittersweet taste and tender crisp texture. It can take a few tries before your taste buds adjust to liking a different food. Give kale another chance, and you might be pleasantly surprised! 

Do you like kale? When was the last time you had it? Leave a comment below or email your questions, I’d love to hear from you!

Kale with Sausage

This sauteed kale with sausage recipe is fast and easy, and uses common ingredients you can find in most grocery stores. When you’re busy and need to get food on the table, simple is best!

Kale is a great choice to add to your meals, especially if you’re looking to nourish your body with the nutrients it needs, without taking in too many calories. It’s high in fibre, which will help you feel full for longer while promoting the growth of beneficial gut flora. Eating more kale can help you reduce inflammation. Kale is a source of vitamin C, an antioxidant that fights against the damage caused by the harmful by-products of the immune system. 

Kale with Sausage

Sauteed Kale with Sausage

Yield: 2-3 servings


  • 1 tbsp vegetable oil
  • 1 tsp red chili flakes
  • 2 tsp garlic, minced
  • 1 bunch kale, washed and roughly chopped
  • 1.5 sausages (vegetarian or meat), sliced 1/4 inch thick
  • 2 tbsp water (optional)
  • 1/4 tsp salt


  1. In a saute pan, heat oil over medium-high heat until hot, add red chili flakes and garlic. Cook until fragrant, stir frequently to prevent burning.
  2. Add kale and sausage, cook for 5-10 minutes, stirring occasionally. Add 2 tbsp of water if needed to prevent burning.
  3. Season with salt and serve.
Eat This Mindfully

Prepare: Take a few deep breaths and scan your body. Do you notice yourself holding tension in your jaws, shoulders, stomach, or anywhere else? If so, relax those areas as much as you can. How hungry are you? How full are you?

Look: What do you notice about the colours or shapes of this dish? Does it look smooth or rough? Crunchy, or soft?

Smell: Breath in the aromas of the dish. What stands out to you? Can you smell the sausage? Or kale? What thoughts come to your mind as you smell this dish?

Taste: What do you find pleasurable about the taste? What do you notice about the flavours of the mushrooms? What’s the texture like?

Check in: What changes do you notice in your hunger and fullness? How do you know when you’re ready to stop eating?


Sauteed Kale with Sausage