Kale is widely regarded as a superfood due to its high levels of vitamins, minerals, and antioxidants.
Known for its slightly bitter flavor and robust texture, kale is a popular ingredient in salads, smoothies, soups, and stir-fries.
However, there may be times when kale is unavailable or when you’re looking for an alternative for dietary or taste preferences.
Fortunately, there are many nutritious and flavorful substitutes for kale that can be used in its place, allowing you to still enjoy dishes with a similar texture and health benefits.
Contents
10 Best Substitutes for Kale
In this article, we’ll explore the best substitutes for kale, offering a variety of leafy greens and vegetables that can replicate the texture, flavor, and nutritional value of kale in your recipes.
1. Spinach
Spinach is one of the most commonly used alternatives for kale due to its mild, earthy flavor and soft texture. While spinach has a more delicate structure than kale, it can work well in salads, soups, and smoothies. It is also packed with vitamins A and C, iron, and folate, making it a nutritious substitute.
How to use: You can replace kale with spinach in a 1:1 ratio in recipes, though keep in mind that spinach wilts much quicker than kale. If using it in soups or stir-fries, add spinach towards the end of cooking to preserve its texture.
2. Swiss Chard
Swiss chard is another leafy green that closely resembles kale in terms of texture, though it has a slightly milder flavor. The leaves of Swiss chard are thick and slightly bitter, much like kale, making it a great alternative in dishes where you need that hearty, robust green.
How to use: Use Swiss chard as a direct substitute for kale in a 1:1 ratio. It works well in sautéed dishes, soups, or stir-fries, and its bright red or yellow stalks can add a colorful touch to your plate.
3. Collard Greens
Collard greens are another member of the cabbage family, like kale, and share many of its health benefits, including being rich in vitamins A, C, and K. Collard greens have a mild, earthy flavor and robust texture, making them an excellent substitute for kale in soups, stews, and southern dishes like collard greens and ham.
How to use: You can substitute collard greens for kale in a 1:1 ratio. Collard greens are slightly tougher than kale, so they may require a little longer cooking time, especially if you’re using them in braised or simmered dishes.
4. Mustard Greens
Mustard greens have a spicy, peppery flavor that can add a nice kick to dishes, similar to the bitterness of kale. They are also rich in vitamins A, C, and K, making them a healthy and flavorful choice as a kale alternative. The leaves of mustard greens are robust and slightly chewy, similar to kale, though they tend to be more tender.
How to use: Use mustard greens in a 1:1 ratio for kale, particularly in soups, stir-fries, and salads. The flavor of mustard greens is stronger, so they work best in dishes where their peppery flavor can complement the other ingredients.
5. Arugula
Arugula is a peppery, slightly bitter leafy green that offers a different flavor profile compared to kale but can still be used as a substitute in salads and sandwiches. Arugula has a delicate texture and light flavor, making it a great option if you’re looking for a fresh, milder alternative to kale.
How to use: You can replace kale with arugula in a 1:1 ratio, particularly in fresh salads or sandwiches. Since arugula has a milder flavor and softer texture, it may not hold up as well in cooked dishes like soups or stir-fries.
6. Broccoli Raab (Rapini)
Broccoli raab, or rapini, is a bitter, leafy green similar to kale in both flavor and texture. It has a robust, slightly spicy flavor and works well in cooked dishes such as stir-fries, pastas, and soups. Its texture is more tender than kale, but it still offers a hearty bite.
How to use: Replace kale with broccoli raab in a 1:1 ratio. It works best when sautéed or added to soups, pasta dishes, or stews. If you find the bitterness of rapini too strong, blanch it before using it in your recipe.
7. Bok Choy
Bok choy is a type of Chinese cabbage that has a mild, slightly sweet flavor with a crisp texture. While it’s less bitter than kale, bok choy still provides a similar crunch and volume to your dishes. Its flavor is more subtle, but it can be a great substitute in stir-fries and soups.
How to use: Bok choy can be used in a 1:1 ratio for kale in most recipes. It works particularly well in stir-fries, soups, or sautéed dishes. If you’re using it in salads, opt for baby bok choy for a more tender texture.
8. Spinach and Arugula Mix
If you’re looking for a mix of mild and slightly bitter flavors, a blend of spinach and arugula can be a great substitute for kale. Spinach provides a mild flavor and soft texture, while arugula adds that peppery kick. Together, they create a balanced alternative that can work in a variety of dishes.
How to use: Replace kale with a mix of spinach and arugula in a 1:1 ratio. This combination is perfect for salads, wraps, or even soups, where a milder, fresher flavor is preferred over the bitterness of kale.
9. Chard and Spinach Mix
A combination of Swiss chard and spinach can offer a good replacement for kale, with the earthy texture of chard and the mildness of spinach. This mix can replicate kale’s structure and nutritional benefits in many dishes.
How to use: Combine Swiss chard and spinach in equal proportions as a substitute for kale in a 1:1 ratio. This mix works well in soups, sautés, and baked dishes that typically use kale.
10. Cabbage
Cabbage, though not as bitter as kale, offers a similar crunchy texture and volume in recipes. It works well in both raw and cooked dishes, adding crispness and a mild flavor. Cabbage is more neutral in taste, making it versatile for various dishes.
How to use: Use cabbage as a substitute for kale in a 1:1 ratio, especially in soups, sautéed dishes, and salads. For a more similar texture to kale, opt for green cabbage or Napa cabbage, which have a more tender leaf structure.
FAQs
Q: What is the best kale substitute for smoothies?
A: For smoothies, spinach and arugula work well as kale substitutes. They have a milder flavor and blend smoothly, providing similar health benefits without the bitterness of kale. You can also try a spinach and arugula mix for a balanced flavor.
Q: Can I use spinach instead of kale in a stir-fry?
A: Yes, spinach can replace kale in stir-fries, but keep in mind that it will wilt much faster. If you’re making a hearty stir-fry, try Swiss chard or collard greens as they will hold their texture better than spinach.
Q: Is arugula a good substitute for kale in salads?
A: Yes, arugula is a great substitute for kale in fresh salads, as it offers a similar bitterness and peppery flavor. If you prefer a milder taste, you can mix arugula with spinach or baby bok choy for a more balanced flavor.
Q: What can I use instead of kale in a soup?
A: For soups, collard greens, Swiss chard, and spinach are excellent substitutes for kale. These leafy greens will provide a similar texture and absorb the flavors of the broth while adding nutrition and depth to your dish.
Conclusion
Kale is a versatile and nutritious green, but there are many great alternatives that can work in its place, depending on your taste preferences and what you have available.
Whether you choose spinach, Swiss chard, or collard greens, each substitute brings something unique to the table, whether it’s a milder flavor or a firmer texture.
Experiment with these alternatives in soups, salads, or stir-fries, and enjoy all the nutritional benefits of leafy greens without missing out on the delicious texture and flavor that kale provides.