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Oven Roasted Carrots and Kale

If you have struggled with loving kale due to it’s bitterness, try it again with this recipe. The addition of carrots and onion help by contributing natural sweetness. Adding garlic and olive oil …..well, what doesn’t taste better with garlic and olive oil, really? (If you are really squeamish about kale, reduce the amount by half, for a larger proportion of carrots, et al.) It will grow on you.

Kale gets my vote for the most nutritious food on earth, so it’s worth giving it a try.

Oven Roasted Carrots & Kale
1/2 lb. carrots, sliced lengthwise, then cut on diagonal
5 ounces kale, washed, thick stems removed
1 tablespoon olive oil
1/2 yellow or white onion (this would be great with a vidalia or sweet onion – i just didn’t have one!)
4 cloves garlic, crushed or minced
Salt to taste

1. Preheat oven to 400 degrees.
2. Chop kale finely. I do this by running my knife through it in one direction, then turn the cutting board 90 degrees and cut again perpendicularly. Chop the onion.
3. Combine kale, carrots, onion, garlic and olive oil in a large bowl and use your hands to mix it well. Make sure all the kale gets massaged with oil. 
4. Spread in a 13 x 9 baking dish and cook 20-25 minutes, stirring once halfway through. (The carrots should be tender and the kale wilted and brown in spots.) Sprinkle lightly with salt and enjoy.

( I can’t help but wish I had some aged parmesan to sprinkle on this as well….. that would have been great.)

Serves 4 as a side, but I ate half of it with 4 oz chicken for a meal.

Per 1/4 recipe: 86 calories, 4 g fat, 13 g carbs (3 g fiber), 2 g protein. And a buttload of vitamins and minerals. 

Already got some feedback on this recipe when I posted it on Precision Nutrition:

“I am a card carrying kale hater but want to love it sooo bad because of how good it is for you. I just prepared your recipe for roasted carrot, onion and kale and thought it was very tasty! As someone else commented, the carrots and onion sweeten it up, and the kale is crispy and salty, not bitter at all. I will definitely put this into my new “regular” vegie dish staples.
Thanks!” – L.

“Hey Georgie- I made your kale and carrots dish last night along with the goat cheese / sundried tomato chicken from your website last night and WOW. Both dishes were amazing and I will definitely be putting them into my regular rotation! I used a sweet onion with the kale and it really works nicely with the flavour of the carrots. Thanks for posting them!” – P.

“Just ate the kale, carrots and onions…OMG!!!! To die for The sweetness of the carrots and onion is perfect with the bitterness of the kale and the tad salty from the…salt, lol. Hubby also loved it and we had the 9yo neighbor girl eat it up yum too! My kids stuck with their raw spinach and carrots…so not adventurous when it comes to food” – K.

(I did reply to K to point out that a lot of parents would be bowled over if their children ate raw carrots and spinach!)

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  • Melissa W. December 6, 2014, 4:31 pm

    I just found this recipe and am thinking of adding an additional ingredient – sweet potato.

  • Linna October 19, 2013, 5:58 pm

    Yum! And thanks for posting. I topped with a little asiago cheese instead of the salt and it was a hit all around. This will definitely be on our menu for Thanksgiving as we feed a bunch of healthy college kids!

  • Kate May 21, 2012, 7:40 pm

    I’ve made this twice now, with a few modifications because I can’t eat onions:
    I soaked the chopped garlic in the juice of one lemon to adjust the bite, then poured the lemon juice and garlic in with the olive oil and roasted as usual. This time I added basil too because I had a bunch of fresh! Totally addicted!

  • SG April 30, 2012, 3:04 pm

    I recently found this recipe by accident and just had it for dinner. I just wanted to thank you, because this is the best kale recipe I’ve ever tried! Its such a great balance. I added a little to the sweetness of it by sprinkling it with savory and basil. So good, its hard to believe how healthy it is! 🙂

  • just carrots October 15, 2011, 6:22 pm

    Awesome information indeed. My father has been seeking for this content.

  • Kathleen July 25, 2011, 10:02 am

    I wish I had seen these recipes while I was getting fresh organic Kale weekly in my CSA (Community Supported Agriculture)offering.Thanks for sharing!

  • keyalus March 11, 2011, 8:30 am

    This was delicious! I am kicking myself for not doubling the recipe to use up the rest of the kale in my bag.

  • admin March 7, 2011, 5:15 am

    Thanks Dori!

  • Dori March 7, 2011, 5:09 am

    Made this over the weekend and it was excellent! Will definitely be making it again! 🙂

  • Caitlin February 28, 2011, 6:20 pm

    Made it. Loved it. Will make again very soon.


  • Nicole, RD February 25, 2011, 4:15 pm

    I love the taste of kale, but the texture can sometimes be a bit too tough for me. It’s all in how it’s prepared and this sounds delicious!! Have a fabulous weekend, Georgie!

  • admin February 24, 2011, 9:12 pm

    It sure is! Fresh or frozen, kale is a powerhouse! (And as a side benefit: the frozen ones are often prechopped – great timesaver!)

  • Denise February 24, 2011, 1:32 pm

    On the topic of kale, I never seem to find the time to buy it fresh. Is it still as nutritious (or at least a little nutritious) from frozen?