DJ Foodielow-carb, low carb, sugar free, sugar-free, gluten-free, gluten free, primal, paleo

Garlicky BBQ Kale

Prep: 5 mins | Cook: 10 mins | Total: 15 mins | Servings:8


Garlicky BBQ Kale
Garlicky BBQ Kale
Garlicky BBQ Kale
Kale is one of those ingredients touted as a super food. This purple of green leafy vegetable is related to broccoli, cauliflower and Brussels sprouts. Kale has sprung onto the health world scene due to its enormous nutrient density. It's like ... concentrated food! SO much good stuff in those crisp sweet leaves! It's also incredibly versatile, pretty and ... pretty much grows everywhere!

There's a strange aspect to Kale, though. It's sweet! It's actually got quite a high carb content to it. Just 4 ounces of it has over 8 net carbs! To a follower of Paleo or Primal trends, this is not an issue, but for those really counting every last little carb ... 8 carbs for a decent sized pile of greens is a hefty portion of the day's allotment!

In the end, I feel that the benefits of Kale far outweigh the one minor drawback. I can't imagine someone experiencing any kind of negative response to "Kale". It's unfathomable to me to think that someone ate "too much kale". After a good deal of thought and consideration, I decided to add a kale recipe to my site and ... keep it simple.

In this case, this is the kind of thing I'd have at a BBQ. I'd cook it in bacon fat, with LOTS of garlic, and I'd spill some BBQ sauce into it, just to give it a little extra liquid to braise in, while also taking that "smoky" flavor just a tad further. Feel free to use my own BBQ sauce, or one of many sugar free BBQ's sauces out there. I'm a big fan of Guy's BBQ Sauce ... and really think it's tasty stuff!

Kale ... it does a body good!

. .
IngredientsCaloriesFatProteinCarbsFiberSA'sNet Carbs
2 tbsp (28g)  fat (like olive oil or bacon fat/lard)2002200000
1 1/2 lbs (681g)  kale, washed and very rough chop/slice340.56.8120.4368.113.62054.48
12 each (36g)  garlic cloves, sliced into thin rings4800120012
1/4 cup (38g)  sugar free bbq sauce (Buy Now) 10002002
salt and pepper, to taste0000000
Totals (of 8 Servings):598.528.81g20.43g82.1g13.62g0g68.48g
Per Serving:74.813.6g2.55g10.26g1.7g0g8.56g *


  1. Heat a large pot over medium heat.
  2. Add bacon fat and turn the heat down to low.
  3. Add the garlic and stir until the garlic JUST begins to turn a very light brown. Immediately, add the kale and BBQ sauce, with a little salt and pepper. Stir well, then place a lid on the top of the pot and allow the kale to slowly steam and braise in the liquid and kale juices that will develop. Let the kale "sweat" for about 5 to 10 minutes.
  4. Taste, adjust seasoning and serve!

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* Learn More: More about this recipe and nutrition ...


Awesome, Ginny! Happy to hear it. My pleasure! :)

 DJ  8/15/2014


April, kale is surprisingly high in carbs. It's also got LOADS of great nutrients and ... frankly ... I find it hard to believe that anyone is going to get into trouble from eating "too much kale". I think it's good to understand carbs, but ... I also think that some things get a pass. Enjoy kale. It's good for you! (Note: my numbers come from the USDA database ... so ... according to the USDA ... these numbers are accurate.

 DJ  8/15/2014


I have an abundance of beautiful kale in my garden so I made this for my supper tonight. Incredible! Thank you so very much for this recipe.

 Ginny Burns  8/14/2014


Is that carb count correct? That seems really high for kale. I'm diabetic and didn't think there was that many carbs in kale. Now I'm worried I've been eating it and shouldn't have! This sounds delicious though.

 April  8/12/2014


Is that carb count correct? That seems really high for kale. I'm diabetic and think there was that many carbs in make. Now I'm worried I've been eating it and shouldn't have! This sounds delicious though.

 April  8/12/2014