If you’ve been craving Kale chips but don’t like how expensive they can be, you can use any of these substitutes for Kale instead.
Before that, let’s look at some nutrition facts about kale to show why you should be eating it in the first place.
Kale is one of the most nutrient-dense foods on the planet, with several vitamins and minerals in each bite.
If this isn’t enough to convince you to try it out, here are great substitutes for Kale that taste just as good and have plenty of their own health benefits too!
1. Collard Greens
Collard greens are the first substitutes for Kale that we’ll discuss. They are a close second to kale as the most popular leafy green.
They’re easy to find in stores, but you can also grow them in your garden for an even fresher option.
Collard greens are great for soups and stews, including traditional Southern dishes like Hoppin’ John (black-eyed peas cooked with collards).
Plus, they’re delicious when mixed with other ingredients such as ground beef, bacon, or pork sausage. Alternatively, they can be tossed into pasta sauces or steamed and served as a side dish.
2. Cabbage
Cabbage is a great substitute for kale, which can be expensive and hard to find. Also, it is one of the most nutrient-dense vegetables out there and packs a powerful punch with vitamin C, fiber, calcium, and B vitamins.
Cabbage is also low in calories and rich in fiber, so it’s good for weight loss. If you’re looking for substitutes for kale, try cabbage!
3. Romaine Lettuce
Kale is a popular green and leafy vegetable that is usually served raw. However, if you can’t find it or don’t like the taste, many kale substitutes offer similar health benefits.
One such substitute is romaine lettuce. Romaine lettuce offers more vitamins A and C than kale but less of your daily potassium intake.
4. Tatsoi
Tatsoi is a type of vegetable that can be used as a substitute for kale in recipes. It is part of the Brassica family and has light green stalks with dark green leaves.
This leafy vegetable has a crunchy texture and sweet flavor, which makes it perfect for dishes like stir-fries, salads, or sandwiches. The best way to enjoy tatsoi is to cook it quickly so that you preserve all of its nutrients.
5. Swiss Chard
Swiss chard is a delicious green leafy vegetable that can be substituted for kale in many recipes. It has a mild flavor and is more tender than kale. The leaves are also softer, making them easier to chew and less scratchy to eat raw.
This means they are perfect in soups, stews, and salads. You could even try grilling the leaves for a healthy side dish with your next barbecue! Importantly, they are on our list of the best substitutes for kale!
6. Arugula
The green, leafy vegetable arugula is one of the best substitutes for kale. It has a similar taste and texture to kale but is much milder.
Arugula also doesn’t need to be cooked to be eaten; thus, it can be eaten raw. And oftentimes, it can be found at grocery stores during the spring and summer months.
Arugula is typically used as a salad green or on sandwiches and pizzas. It can also replace any type of basil or cilantro if you’re looking for an alternative herb option in your recipes.
7. Turnip Greens
If you’re not into kale, or can’t find it, try turnip greens as one of the substitutes for kale in various dishes. It’s a good idea to blanch them first before cooking with them to improve their flavor and make them softer.
Recipes using turnip greens as a substitute include Tuscan Turnip Greens Soup; Pan-Sautéed Shrimp and Turnip Greens; and Roasted Butternut Squash with Balsamic Vinegar and Thyme.
8. Broccoli Rabe
Broccoli Rabe is a leafy green vegetable that can be used as a substitute for kale in many recipes. It has a similar flavor and texture but is slightly less tough than kale.
Moving on, if you want to add broccoli rabe to your diet, try adding it to your next stir-fry or soup recipe. You can also blanch the leaves for two minutes before serving them as a side dish with dinner.
9. Beet Greens
Beet greens are leafy vegetable that is packed with nutrients and vitamins. They taste great in salads or are eaten alone as a side dish.
Surging, Beet greens can be cooked like kale by steaming them for about 5 minutes and adding your favorite spices to the mix. You can also grill them! They pair well with lemon juice, garlic, cumin, salt, and pepper.
10. Cauliflower
Cauliflowers are great substitutes for kale in almost any recipe. Cauliflower can be substituted as the main ingredient, such as in soups or stir-fries, or it can be used as a topping to replace steamed kale.
One of my favorite recipes is cauliflower with lemon and parmesan cheese. To make this dish: boil cauliflower until it’s cooked through but not mushy.
Then, mash the cauliflower with olive oil; add salt, pepper, lemon juice, and parmesan cheese to taste.
11. Endive
Kale is a leafy green vegetable that is packed with vitamins and nutrients. So what do you do when you can’t find or can’t afford fresh kale? You get creative!
Now speaking about Endive, this is a low-calorie, nutrient-dense vegetable. It is likewise one of the substitutes for kale. Plus, it’s sweet and crunchy and tastes great in salads.
12. Celeriac
Substitutes for Kale include Celeriac, a celery-like root vegetable that is a tasty alternative to kale. The celeriac peel can be tough, so it should be peeled and cut into small cubes before cooking.
Furthermore, it has a nutty taste and is great in soups, stews, or mashed up with buttered crumbs as an accompaniment to meats.
Celeriac was first cultivated in France in the 16th century when gardeners noticed that wild celery plants had forked roots.
13. Kohlrabi
Kohlrabi is a vegetable that is often overlooked in the produce aisle. It can be eaten raw or cooked and has a slightly sweet flavor.
In addition, Kohlrabi can be grated and used as a topping for salads, added to sandwiches, or roasted with other vegetables like carrots, onions, and garlic.
It’s also delicious when mixed with pasta sauce to make spaghetti squash. It is not left from the list of various substitutes for kale.
14. Mache
Mache is a green leafy vegetable that can be substituted for kale in recipes. It has a rich, slightly peppery taste and is softer than kale.
Moreso, the mache leaves are smaller and more tender than those of curly kale, which means they are easier to chew.
Mache leaves also have a milder flavor than curly kale, so they can be used in place of it without significantly altering the flavor profile.
15. Gai Lan
Gai Lan is one of the good substitutes for kale. Gai Lan is a leafy green vegetable with long, spear-shaped dark green leaves that can be eaten raw or cooked. Gai Lan has a slightly peppery taste and crunchy texture.
Coupled with that, it has a high nutrient content, such as calcium and vitamin C. It also contains iron, potassium, and folic acid. If you want more vegetables to your diet, try adding Gai Lan to your dishes!
16. Asparagus
Asparagus is among the great substitutes for kale because it has the same nutritional benefits and can be eaten raw. It’s also low in calories, so you can feel less guilty about eating it!
Additionally, Asparagus is easy to grow, making it a good option if you don’t have a lot of space to garden. Plus, asparagus is delicious as part of an omelet, roasted with olive oil and garlic, or sautéed with butter.
17. Watercress
Watercress is a leafy green vegetable that is similar to kale; as a result, it makes it one of the great substitutes for kale. Watercress is high in vitamins A, C, iron, and calcium.
Also, it contains chlorophyll which boosts the immune system and can help with blood circulation. In addition, it’s also low in calories, so you can eat more without feeling guilty!
18. Artichoke
Looking for the best substitutes for kale? Artichoke is one! It has a similar texture and flavor but is much lower in calories. In fact, one artichoke only has about 50 calories! Add it to your favorite salad, or enjoy it as a snack by itself.
19. Carrots
Carrots are versatile vegetables that can be eaten raw, boiled, grilled, or roasted. Carrots are rich in beta-carotene and vitamin A, which support the immune system.
Also, they’re high in fiber and low in calories. This makes them a better option when it comes to substitutes for kale. 1/2 cup shredded carrots = 1 cup chopped kale; amazing, isn’t it?
20. Bok Choy
Kale is one of the most nutritious vegetables, but it can be a bit tough to eat on its own. If you’re looking for substitutes for kale, try bok choy!
Bok choy is a Chinese cabbage with a very similar texture and taste to kale. In addition to being delicious, bok choy also contains vitamins A, C, and E, potassium, and calcium.
21. Parsley
Speaking of substitutes for kale, Parsley stands a great chance when you can’t find any other in the grocery store.
I know that sounds like an odd statement, but parsley has a similar taste and texture to kale. It also has similar nutrients and benefits, so it’s a great option if you don’t have kale on hand.
Meanwhile, Parsley can be used in all of the same ways as kale, including raw in salads and cooked in soups or stews.
The most popular way to cook parsley is by frying it until crispy in olive oil, garlic, salt, and pepper – which makes for a great side dish!
22. Dandelion Leaves
Dandelion leaves are great substitutes for kale as they have a similar taste but can be easily found in most places. They also have amazing health benefits and contain antioxidants to help fight cancer!
The best thing about dandelion leaves is that they are widely available and easy to grow. Consequently, you won’t have to worry about running out when the next season comes around.
You can find them at your local grocery store or even purchase them from Amazon! In addition, they work great in salads or as a side dish with any entree.
Dandelion leaves can also be blended up into a leafy green tea for an easy way to get your daily dose of greens on the go.
23. Beetroot Leaves
Similarly, Beetroot leaves are also great substitutes for kale. They have a similar taste and can be cooked in the same way. The leaves can be used as an alternative to a wrap for any sandwich or dish or even eaten raw in a salad.
Meanwhile, Beets are also lower in sugar and calories than many other vegetables, making them an ideal choice for those looking to cut back on sugar intake. All you need to do is wash the beetroot leaves thoroughly before using them!
24. Brussels Sprouts
Do you desire nutritious and healthy substitutes for kale? Then you might want to consider Brussels Sprouts. They taste similar but have a firmer texture and a nutty flavor that complement many dishes.
Also, Brussels sprouts have the same health benefits as kale. They are an excellent source of vitamin C, contain more vitamin K than spinach, have lots of fiber and folate, and provide an abundance of antioxidants.
25. Escarole
Escarole is a leafy green vegetable that is often used as a substitute for kale. It can also be spelled escarole and pronounced es-car-row-lee. Escarole has a mild flavor, making it the perfect addition to dishes like soups, sautes, and salads.
Plus, it is low in calories and rich in fiber, iron, calcium, vitamin A, and Vitamin C. This makes escarole a great substitute for kale if you want something more nutritious than lettuce or spinach.
You can find escarole at grocery stores year-round or your local farmer’s market during the fall harvest season.
26. Mustard Greens
A popular green leaf vegetable, kale is rich in vitamins A, C, and K, as well as other nutrients. However, not everyone likes to eat kale.
If you are one of these people and want to try something different, Mustard Greens are also some healthy substitutes for kale.
These greens have a peppery taste that makes a good substitute for kale in certain dishes. You can also use them in salads like you would with spinach.
27. Iceberg Lettuce
There are plenty of substitutes for kale, but iceberg lettuce is one of the most popular options. It’s a good substitute if you’re looking for a leafy green vegetable with a similar flavor profile to kale.
The two vegetables have many similarities: they both grow in colder climates, like Canada and Scandinavia. Also, they share similar health benefits, including high levels of vitamin A, vitamin C, and iron.
28. Baby Spinach
Baby spinach is a great substitute for kale. It has a similar taste, but it’s much more cost-effective and easier to find in stores.
This makes it perfect for those of you who want to try adding more leafy greens to your diet without making a big commitment.
You can use baby spinach in place of kale in most recipes, or you can chop it up and add it to a smoothie! Baby Spinach wraps up our list of several substitutes for kale! But don’t go yet; we have some equally important information.
Conclusion
If you want your veggie fix without all the bitterness, try some of those substitutes for kale listed above. Kale has been getting plenty of attention lately, but maybe you’re not sold on the nutrient-dense green stuff.
Maybe you find it bitter or don’t like having to chew your food so much because of all the leaves. No worries – plenty of other greens out there can satisfy your green fix, and they might even be better! That’s our guide to finding your new favorite substitutes for kale today!
