Sauteed Kale & Butternut Squash with Toasted Pecans (vegan, keto-friendy, gluten-free) | Meat Free Keto

Sauteed Kale & Butternut Squash with Toasted Pecans (vegan, keto-friendy, gluten-free)

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This previous winter, I had absolutely the honor (and pleasure!!) of working with the ready meals staff at Whole Foods Market to have vegan keto dishes featured on their scorching bars. The dishes had been launched in 14 states (!!!) and had been well-received by vegans and non-vegans alike. It was significantly one of many coolest experiences I’ve had, and going into my native WFM and having the ability to purchase my very own meals on the recent bar was surreal. Since not everybody was capable of finding these dishes at their native retailer, and since they’ve made their method off of the meals bars, I’ve determined to start out posting them right here. First up: Sauteed Kale & Butternut Squash with Toasted Pecans.

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Vegan Keto Fall & Winter Ingredients

Like most of my dishes, I aimed to make these vegan and keto-friendly hotbar recipes easy, flavorful and scrumptious. So, the checklist of components is fairly small. Because these debuted in January, I needed to make use of components that had been in season native to the place I’m, New England. Fortunately, winter veggies in New England are all tremendous nutrient-dense…and scrumptious!

This recipe, in its unique type, requires solely the next:

  • kale (any sort)
  • butternut squash
  • pecans
  • garlic
  • ginger
  • olive oil
  • low-sodium tamari

That’s it. These are issues that I’ve in my fridge/pantry always, plus the butternut squash, which I actually solely have through the winter. I’m so excited as a result of this 12 months, the squash I’ll be utilizing truly got here from my backyard. I do know I’ve blathered on about my little container backyard advert nauseum these previous six months or so, however I’m simply frequently amazed by how a lot a bit of plot of containers can produce.

Anyway, I actually hope you get pleasure from this dish! It was a success amongst staff members and prospects alike at Whole Foods Market. If you strive it, I’d love to listen to about it within the feedback! I’d additionally love to listen to should you obtained an opportunity to strive it at WFM. 😀

Sauteed Kale & Butternut Squash with Toasted Pecans (vegan, keto-friendy, gluten-free) | Meat Free Keto

Notes on Making Sauteed Kale & Butternut Squash with Toasted Pecans (vegan, keto-friendy, gluten-free)

  • This can very simply be made soy-free by utilizing coconut aminos instead of the tamari.
  • While I used kale for this, the carb depend is a bit of increased than different greens. To knock it down a bit, you might sub in collards, chard and even spinach. Just take into account that kale is a bit heartier than these different greens (possibly excepting the collards), so the dish could also be a bit of “flimsier,” if that is sensible…does it?
  • If you’ll be able to’t eat pecans, just about any toasted nut will do right here. I simply actually like pecans. Walnuts or almonds are additionally nice selections, as are pepitas, if nuts simply aren’t your factor (pepitas are additionally increased in protein than any of these nuts!).
  • Yes, butternut squash is a bit increased in carbs than most meals generally eaten on keto. In the winter, I are likely to eat a number of extra carbs on common (~50g web per day) as a result of that’s simply what feels proper to my physique. So, should you aren’t tremendous eager on this degree of carb consumption, however nonetheless wish to eat some squash, simply lower the quantity in half. 🙂
  • While I try to supply correct diet info, completely different manufacturers and kinds of components usually have completely different nutrient values, so your calculations might range.

Sauteed Kale & Butternut Squash with Toasted Pecans (vegan, keto-friendy)

Sauteed Kale & Butternut Squash with Toasted Pecans (vegan, keto-friendy)

This hearty cold-weather dish options warming garlic and ginger and nutrient-dense seasonal veggies so as to add some diet to any fall or winter meal!


  • 10 oz (~280g) chopped, de-stemmed kale
  • 6 oz (170g) cubed butternut squash
  • 2 tbsp olive oil
  • 2-Three tbsp low-sodium tamari
  • 1 tsp grated ginger
  • 1 tsp crushed garlic
  • ½ cup (60g) toasted pecans


  1. Cook squash within the olive oil in a lined pan on medium-low warmth, including the ginger, garlic and tamari as soon as the squash begins to melt after about 5 minutes.
  2. Continue cooking till tender (about one other 10 minutes).
  3. Add in kale, cowl and let wilt for a couple of minutes, then stir to mix and prepare dinner for a further 5 minutes.
  4. Toss with toasted pecans to complete and revel in!

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