Around the globe, many people are becoming aware of the importance of including healthy greens, like kale, in their diet. It boosts immunity, helps curb cravings, and supports overall health. However, many people don’t like kale’s harsh flavor or gritty texture. If you’re one of them, here’s a list of nutrient-dense substitutes for kale.
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What is Kale?
Kale is popular health food that belongs to the illustrious cancer-fighting cruciferous vegetable group. There are four main kale varieties: curled, American, Italian, and Russian, each containing several sub-varieties.
Kale has a gritty texture and earthy, bitter taste when raw, transforming into a mildly sweet taste once cooked. It is a low-calorie, nutrient-dense, and highly versatile green that works well in a broad range of recipes.
The 6 Best Kale Substitutes
You might need a kale substitute for various reasons. Whether you’re not a fan of the taste, can’t find kale in the store, or want to spruce up an overused recipe, here are the six best kale substitutes.
Collard Greens
Collard greens are part of the same family as kale. Likewise, they share a similar nutrition and flavor profile and can be prepared interchangeably in recipes. However, collard greens have a chewier texture and slightly milder bitter, earthy taste.
Collard has dark green leaves with tough stems that need to be removed before cooking. These leafy greens do well in recipes that call for low, slow cooking like simmering, braising, blanching, and steaming.
Here’s a tip: When boiling collard greens, do not toss out the brothy liquid left in the pot – it’s probably the most nutritious part. Also known as potlikker or pot liquor, the liquid has layers of flavors and can be used as a stock base for soups, gravies, and dressings. My favorite is to dip homemade cornbread or cornpone into the warm, juicy goodness straight out of the pot.
Spinach
Despite hailing from completely different plant families, spinach and kale are often used interchangeably in recipes, including salads, smoothies, stews, and inexpensive crockpot soups.
Spinach has a mild, almost sweet taste, making it a great choice if you don’t like the bold bitterness of kale. I like to use baby spinach for a sweeter, more tender taste when making salads.
Both greens are highly nutritious, low-calorie foods containing a rich source of fiber, folate, vitamins K, C, and A, and other micronutrients. Kale offers more than double the vitamin C content, but spinach boasts more folate and vitamins K and A.
Mustard Greens
Regarding texture, mustard greens are the closest match to kale and can be used interchangeably. Raw mustard greens add an extra bite of horseradish/wasabi flavor; however, once cooked, the nose-tingling spiciness tames.
Like kale, mustard greens are extremely versatile. Try mustard greens raw in salads or cooked in soup, stir-fry, pesto, braise, or blanched.
I have fond memories of my mother teaching me to make fermented mustard greens. Our recipe includes mustard greens, salt, ginger, sugar, and white vinegar. I like using mature mustard greens for pickling. They are studier and better at withstanding salting and pickling. Fermented mustard greens are a staple ingredient in our homemade curry vegetable stir-fries and soups.
Swiss Chard
Swiss chard and its bright, colorful stems make a vibrant substitute for kale. Chard lends earthy, pleasantly bitter flavors when raw. The bitterness quickly fades when cooked, boasting mild, sweet flavors and a tender texture.
My favorite is to replace kale with ribbons of Swiss chard in salads with a tangy dressing. However, you can sauté, steam, or braise the chard in stews.
After purchasing Swiss chard, avoid washing it right away to prevent it from wilting too quickly. Instead, pop the greens in a plastic bag and wrap a damp cloth or paper towel around the stalks to retain moisture and prolong their freshness. Alternatively, freeze the chard and add it to soups, stews, or sauces.
Cabbage
Cabbage is a crunchy, delicious alternative to kale. Cabbage is extremely versatile and available in all shapes and sizes, ranging from red and green hues to gem-like spheres or long, elegant leaves. Our top picks are savoy, napa, and green cabbage.
You can use roasted cabbage with a vinaigrette as a healthy side or add it to stir-fries, soups, and stews.
On the plus side, cabbage has an excellent shelf life. When stored in an air-tight bag in the crisper drawer of your refrigerator, a head of cabbage can stay fresh for up to 8 weeks. Do not cut the cabbage, as it will spoil faster and lose its vitamin C content.
Hardy greens like kale and cabbage have fibrous leaves that can be unpleasant when raw. A salt message is a technique I always rely on to take the edge off and render the leaves supple and easy to chew. Add a splash of lemon, lime, or vinegar and a generous pinch of salt, and crunch the leaves between your hands.
Arugula
Looking for a kale substitute for your favorite summer salad? Also known as salad rocket, arugula is a peppery dark green leaf known for its bold flavors and spicy, sharp bite. Its delicate, feathery leaves are perfect for green Asian broccoli salads.
While arugula makes a meal prep salad, its mildly bitter and bold, peppery flavors go a long way. Use arugula in soups, savory fillings, tossed in pasta, to make pesto, or as a pizza topping.
To stretch the arugula’s shelf life, line a container with paper towels and add the rinsed arugula leaves. Cover them with another paper towel and store them in the refrigerator for up to a week.
Understanding Kale
Kale is jam-packed with vital micronutrients and antioxidants, hailing as one of the most nutritious leafy greens.
A single cup (21g) of raw kale contains:
- Calories: 7
- Fiber: 1g
- Carbs: 1g
- Vitamin K: 68% of the Daily Value
- Vitamin C: 22% of the DV
- Manganese: 8% of the DV
- Vitamin A: 6% of the DV
Is Kale Healthy?
Kale also provides a number of health benefits. Here are the top reasons to consider adding it to your grocery list:
- Fights Inflammation
- Rich in Antioxidants
- Detoxifies the Body
- Supports Weight Management
- Supports Heart Health
- Decreases Cancer Cell Growth
- Supports Eye Health
Reasons to Substitute Kale
Some individuals should avoid eating excess amounts of kale as it may cause constipation or stomach irritation. Raw kale also contains goitrogens, compounds that may interfere with your thyroid function.
Cook kale or eat it in moderation to enjoy the long list of benefits while steering clear of the drawbacks.
Kale often gets a bad reputation due to its bitter taste and tough texture. Many home cooks prefer replacing it with a milder-tasting green.
Related Questions
What Vegetable Tastes Most Like Kale?
Collard greens are the closest alternative to kale. They offer a similar gritty texture and flavor to kale. However, collard greens taste milder than kale when cooked.
How Can I Use Kale?
Kale is extremely versatile, lending itself to grilling, frying, braising, baking, juicing, and salt tenderizing. Some delicious ways to incorporate this superfood into your diet include salads, smoothies, green juices, chips, grilled sides, casseroles, and soups.
Can I Substitute Kale with Lettuce?
Lettuce isn’t the best alternative for kale, especially in warm dishes. Lettuce has a much milder flavor profile and turns bitter and mushy once cooked. However, you can use raw lettuce like arugula, watercress, and romaine lettuce to replace kale in fresh salads for a delicious, crunchy texture.
Conclusion
There are great kale substitutes that offer similar flavors and health benefits to kale. Our list of alternatives includes versatile leafy greens that complement recipes raw or cooked. Enjoy exploring the different flavors and textures in your dishes.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
