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 workforce at Whole Foods Market to have vegan keto dishes featured on their sizzling bars. The dishes had been launched in 14 states (!!!) and had been well-received by vegans and non-vegans alike. It was critically 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 new bar was surreal. Since not everybody was capable of finding these dishes at their native retailer, and since they’ve made their approach off of the meals bars, I’ve determined to begin posting them right here. First up: Sauteed Kale & Butternut Squash with Toasted Pecans.

Vegan Keto Thanksgiving Recipes | Meat Free Keto - a collection of low carb, gluten free vegan recipes to help you make the most of this Thanksgiving!

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 wished 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 really 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 regularly amazed by how a lot somewhat plot of containers can produce.

Anyway, I actually hope you get pleasure from this dish! It was a success amongst workforce 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 in case you acquired 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 rely is somewhat increased than different greens. To knock it down a bit, you possibly can sub in collards, chard and even spinach. Just remember the fact that kale is a bit heartier than these different greens (possibly excepting the collards), so the dish could also be somewhat “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 inclined to eat a number of extra carbs on common (~50g internet per day) as a result of that’s simply what feels proper to my physique. So, in case you aren’t tremendous eager on this degree of carb consumption, however nonetheless need to eat some squash, simply reduce the quantity in half. 🙂
  • While I attempt to supply correct vitamin info, completely different manufacturers and sorts of components typically have completely different nutrient values, so your calculations might differ.

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 vitamin 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 coated 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 cook dinner for a further 5 minutes.
  4. Toss with toasted pecans to complete and luxuriate in!

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