Can You Microwave Kale? Tips to Cook and Reheat for Convenience

Can You Microwave Kale? Tips to Cook and Reheat for Convenience

Struggling to find fulfilling yet quick nutrition-packed meals? You’ll be thrilled to learn that you can microwave kale! From a simple side dish to a one-dish entree, this leafy green vegetable can provide delicious and nutritious meals with minimal effort.


Kale is a dark, leafy green that’s in the same family as cabbage and broccoli. It offers a host of health benefits, such as being high in fiber and vitamin C. While many people enjoy raw kale, you can also cook it. But with so many methods to choose from, you may be wondering if microwaving kale is an option.

The short answer is yes, but you’ll need to cook the kale correctly, using paper towels or parchment paper to absorb the moisture that cooks out of the leaves while they’re in the microwave. This helps achieve a softer texture without making them too soggy or tough and chewy. If done correctly, microwaving kale can help you save time without sacrificing nutrition or taste.

Benefits of Eating Kale

Kale is an extremely healthy green leafy vegetable that is packed with nutrients and beneficial health compounds. Eating kale can provide numerous health benefits, including reducing the risk of cancer, improving digestion, regulating blood sugar levels, and promoting a healthy immune system.

Kale is a great source of fiber, which can aid in weight loss by helping to reduce hunger. Additionally, kale is low in calories and high in vitamins and minerals, including Vitamin A, C, K and various other B vitamins. Kale also contains a variety of phytonutrients such as omega-3 fatty acids and antioxidants that fight inflammation within the body for better overall health.

Kale can be consumed raw or cooked to get the most nutritional benefits out of this powerhouse vegetable. Common ways to prepare kale include adding it to salads or steam it for a few minutes as part of your meal. However, you should avoid microwaving kale as this method depletes its nutritional value.

Is Kale Safe to Microwave?

Kale is a nutritional powerhouse; it’s rich in antioxidants and loaded with numerous vitamins and minerals. It’s one of the most popular leafy green vegetables, and can be prepared in many different ways. One common question is whether it is safe to microwave kale.

In general, microwaving kale is an acceptable cooking method, as long as certain best practices are followed. To ensure safe cooking of kale in the microwave, use a minimal amount of liquid when steaming the leaves. Too much water can result in soggy leaves that will be unappetizing. For even cooking, cover the dish with a lid or damp paper towel and cook on medium heat setting for approximately five minutes. Let stand for four minutes before serving to make sure that all water has been released from the leaves; any residual moisture will cause overcooking upon standing after microwaving.

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To maximize nutrition when preparing kale in the microwave, lightly coat with olive oil or another healthy fat along with salt and pepper prior to cooking for flavor enhancement. At minimum one tablespoon of liquid should be added when microwaving kale in a covered container; for larger batches increase liquid to two tablespoons at most depending on desired texture and juiciness of cooked dish.

How to Prepare Kale for the Microwave

Kale is a dark leafy green vegetable that can be steamed, sautéed, boiled or microwaved. Microwaving kale is a great way to quickly cook it without losing its nutrients. Preparing kale for the microwave isn’t complicated; it just requires a few easy-to-follow steps.

To prepare kale for the microwave, start by washing and drying the leaves. Kale has a lot of dirt and grime on its leaves so make sure it’s all removed before proceeding. Then, tear the leaves off their stems and break them into smaller pieces. This will help evenly distribute the heat during cooking and ensure that all parts get cooked properly.

Next, place the kale in a bowl with 1 tablespoon of water per cup of kale, cover it with plastic wrap and microwave for 2 minutes on medium-high power or until tender. Stir and serve immediately or let cool slightly before eating. Add salt, pepper and other seasonings for additional flavor if desired.

With these simple instructions you’ll be able to easily prepare kale for your next microwave meal!

Microwaving Kale: Step-by-Step Guide

Kale is a nutritional powerhouse packed with antioxidants and other important vitamins, minerals, and phytonutrients. It’s also extremely versatile; while it’s certainly delicious raw in salads and smoothies, kale is also a great addition to cooked dishes. However, if you’re short on time, you may want to consider microwaving kale as an easy way to get its nutritional benefits quickly and easily. Here is a step-by-step guide for microwaving kale:

  1. Start by washing your kale with some cold water to remove any dirt or debris from the leaves.
  2. Place the rinsed leaves into a shallow glass bowl or directly onto a microwave-safe plate or dish before adding about 2 tablespoons of water for each cup of prepared kale (1/4 – 1/2 cup). The water will help prevent the kale from drying out during cooking.
  3. Cover the bowl or plate with either a lid, plastic wrap (punctured with knife holes for venting), or paper towel to help keep moisture in during cooking. The lid will also prevent splattering that might occur if uncovered during microwaving.
  4. Microwave on high power at two-minute intervals until the kale is tender—cooking times may vary depending on how much you are preparing at once so keep an eye on it!
  5. Allow the cooked kale to cool slightly before serving as hot temperatures can lessen some of its beneficial phytonutrients—it should be warm but not steaming when served.
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Following these steps should allow you to enjoy your microwaved kale in just few minutes!

Tips for Microwaving Kale

Kale is a popular leafy green vegetable with a host of nutritional benefits. It can be cooked in many ways, including in the microwave. However, microwaving kale is not quite as straightforward as boiling or steaming it on the stove-top. To ensure that you get the best flavor and texture out of your kale when microwaving it, there are some important tips to remember.

  • Be sure to choose kale leaves that are still fresh and bright green in color. Old leaves tend to become tough and less palatable when cooked this way.
  • Any leafy bits attached to thicker stems should also be removed before microwaving, as these take longer to soften during cooking.
  • In order for the cooking process to work properly, you’ll need some form of liquid in the bowl – either a few tablespoons of water or stock will do nicely here. This will cause your kale to “steam” inside the microwave during cooking and prevents it from becoming dry.
  • If you want something extra flavorful for this dish, then sprinkle over a pinch of garlic powder, chili flakes or any other seasonings before microwaving!

When it comes time to actually cook your kale in the microwave oven itself:

  1. Start by spreading out your washed and prepped leaves evenly across the bottom of an oven-safe bowl or container with high sides so that they don’t overlap excessively;
  2. Add 1/8 cup (2 tablespoons) of water;
  3. Cover with an appropriate lid (or use plastic wrap over top) and then set on a heatproof plate if desired; and
  4. Finally microwave 2 cups (60 grams) at medium power for 3 minutes or until tenderness is reached (internal temperature should reach at least 140°F/60°C). Just take care when uncovering as plenty of steam will be present!
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By following these simple steps, you can quickly prepare savory dishes like sautéed kale with garlic or creamy dreamy slaw from raw kale at home using your very own microwave oven!

Common Mistakes to Avoid When Microwaving Kale

When microwaving kale, it’s important to remember that some of the components can react differently in the microwave than other foods. To ensure you are preparing and cooking kale correctly, avoid these common mistakes:

  1. Not trimming off excess stem or tough leaves: Kale will cook faster without excessive stems or fibrous leaves, so it’s important to remove them before adding the kale to your microwave-safe dish.
  2. Using too much water when steaming: If you decide to steam your kale, be careful not to use too much water or else you could end up with a mushy mess. Two tablespoons of water is enough for half a pound of fresh kale.
  3. Adding seasonings at the wrong time: If a dish calls for seasonings like salt and pepper should be added after microwaving your kales as certain ingredients can prevent proper crystallization and make some ingredients taste bitter when heated in the microwave.
  4. Overcooking: When microwaving kale, it’s important not to overcook it as this can cause the leaves to become limp and gooey, instead of crunchy and fresh-tasting! For best results, check your vegetables often during cooking time and give them an extra minute or two if needed.


In conclusion, microwaving kale is possible but is not recommended if you want to preserve its freshness or its nutritional properties. Kale is best enjoyed as part of a fresh salad or sautéed with other vegetables, since this method retains most of its nutrients and flavor. Additionally, microwaving can result in uneven heating and tough, chewy leaves that may be unappetizing.

To maximize the health benefits and taste of your kale dish, we suggest preparing it by other methods such as steaming, baking or stir-frying.

Frequently Asked Questions

Q1: Can you microwave kale?
A1: Yes, you can microwave kale. Wash it thoroughly, tear it into pieces, place it in a covered bowl with a little water and microwave on high for 1-2 minutes.

Q2: How do you prepare kale for microwaving?
A2: To prepare kale for microwaving, wash it thoroughly, tear it into pieces, and place it in a covered bowl with a little water. Microwave on high for 1-2 minutes.

Q3: Is microwaving kale safe?
A3: Yes, microwaving kale is safe. Make sure the bowl is covered and that the kale is washed thoroughly.

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