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Garlicky Low FODMAP Sautéed Kale with Chestnuts


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Garlicky Low FODMAP Sautéed Kale with Chestnuts

This recipe for Garlicky Low FODMAP Sautéed Kale with Chestnuts came about when I wanted to provide all of us with a simple, healthy green side-dish that would be appropriate for a holiday meal, a weeknight or for an intimate dinner party for two.

overhead view of Garlicky Low FODMAP Sautéed Kale with Chestnuts in oval decorative bowl

Choose Your Kale

In our markets it is easy to find several kinds of kale, from curly, to Lacinato to red kale (sometimes) and even tender baby versions. This recipe calls for curly kale, which is also usually the easiest to find.

Know Your Nuts

Nuts can spark a lot of conversation within the low FODMAP community, mostly because, unfortunately, there is a lot of misinformation and partial information out there.

Please refer to our article High FODMAP Foods With Low FODMAP Serving Sizes for an in-depth discussion.

In regards to nuts, here is the problem: you will find almonds, for instance (a popular nut), on both High FODMAP lists as well as low FODMAP lists. How can this be?

vertical overhead of Garlicky Low FODMAP Sautéed Kale with Chestnuts in oval plate

Because it comes down to portion size! (Please see our article, What Is A Low FODMAP Serving Size?). 20 whole almonds (24 g) is a Red Light High FODMAP serving, but 10 whole almonds is Green Light Low FODMAP

Chestnuts are not as common, but they are delicious! They are creamy and crunchy at the same time and have wonderful flavor. Monash has lab tested them and they are low FODMAP in 168 g portions, which is about 20 nuts.

This dish is an easy sauté. You do need a large skillet to accommodate all of the raw kale, which is quite voluminous before it cooks down.

side view of Garlicky Low FODMAP Sautéed Kale with Chestnuts in oval dish

overhead view of Garlicky Low FODMAP Sautéed Kale with Chestnuts in oval decorative bowl
4.6 from 5 votes

Garlicky Low FODMAP Sautéed Kale with Chestnuts

Our Garlicky Low FODMAP Sautéed Kale with Chestnuts is easy and delicious - and packed with nutrition!

Makes: 10 Servings
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Author: Dédé Wilson


  • ¼ cup (60 ml) Garlic-Infused Oil, made with olive oil or purchased equivalent
  • 20- ounces (570 g) curly kale, stemmed and chopped or torn into bite-sized pieces
  • 6- ounces (170 g) cooked chestnuts, chopped
  • 2 tablespoons orange juice
  • Kosher salt
  • Freshly ground black pepper


  1. Heat oil in a large, wide skillet over low-medium heat and add kale, tossing frequently to coat with oil and also to help cook evenly. I find tongs are the best tool for this job. Keep cooking and turning the kale over again and again. As soon as it begins to wilt, add the chestnuts and orange juice and sauté until the kale is wilted but still retains its bright green color and a bit of texture. Season with salt and pepper and serve immediately.


  • Note that the weight of the kale is before you prep it. The stems weigh a lot, but the amount listed shows you what to buy.
Course: Side Dish
Cuisine: American


Calories: 118kcal | Carbohydrates: 32g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 7mg | Fiber: 5g | Sugar: 1g | Vitamin A: 7IU | Vitamin C: 2mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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