Seriously addictive greens! Spicy Kale and Swiss Chard Saute | Healthy recipes, gluten free, vegan, paleo, low FODMAP option
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5 from 2 votes

Spicy Kale & Swiss Chard Saute

Seriously addictive greens! Make a big batch of the Spicy Kale and Swiss Chard Saute to enjoy as a healthy and delicious side dish or even as a vegetarian/vegan entree. Although it's low in sodium, it's packed with flavor from the garlic, jalapeno, and sesame oil-you won't miss the salt at all!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Side Dish
Cuisine: American, Gluten Free, Low FODMAP Option, Mediterranean, Vegan
Keyword: sauteed kale, swiss chard recipes
Servings: 4 servings
Calories: 146kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist


  • 1 tablespoon extra virgin coconut oil or ghee
  • 1 bunch green onions thinly sliced
  • 3 cloves garlic minced
  • 1 jalapeño thinly sliced (optional)
  • 1 bunch Swiss Chard 500g, stems & leaves removed, thinly sliced
  • 1 bunch Kale 500g, stems and leaves thinly sliced
  • 1 tablespoon hot sesame oil
  • 1 tablespoon dark toasted sesame oil
  • 1 tablespoon raw sunflower seeds
  • 1 tablespoon raw pumpkin seeds
  • 1 tablespoon raw sesame seeds


  • In a large frying pan or sauté pan set over medium–high heat, melt the coconut oil. Add the onions, garlic, and jalapeño, if using, and sauté for 5 minutes, or until golden.
  • Add the chard stems and cook for another 3 to 4 minutes. Add the rest of the chard and the kale. Cover the pan with a lid to help the greens wilt, about 5 minutes. Once they have wilted a bit, add the hot and dark toasted sesame oils, stirring to coat.
  • Add the sunflower, pumpkin, and sesame seeds and continue to sauté, uncovered, for 10 minutes, or until cooked through.


Low FODMAP option: 1. Using only the green tops of the green onions. 2. Omit the garlic cloves and adding garlic oil, to taste, instead.


Calories: 146kcal | Carbohydrates: 4g | Protein: 2g | Fat: 14g | Saturated Fat: 4g | Sodium: 32mg | Potassium: 170mg | Vitamin A: 2225IU | Vitamin C: 26.2mg | Calcium: 51mg | Iron: 1.1mg