How to Cook Kale in the Microwave

How to Cook Kale in the MicrowaveMicrowaving is always the best cooking option for me, especially when I am short on time.

Kale is an essential vegetable; however, it is tough to consume raw and needs to be cooked.

With a few simple steps discussed below, it will be ready in no time.

Here is how to cook kale in the microwave.

Wash the kales and remove the tough stems. Chop them into smaller pieces and place them in a microwavable bowl. Add at least two tablespoons of water, cover the bowl, and microwave for 2 minutes. Drain excess water, add your type of seasoning, and serve.

The advantages of microwaving kale are the kale remains nutritious, and the process is faster and easier. Within two minutes, your kale will be ready in the microwave; sometimes, it could even take a shorter time, depending on the strength of your microwave. A microwave is also considered the best method to cook kale due to its ability to cook meals at a faster rate. The duration does not let the kale stay under higher temperatures for too long to kill its nutritional value.

This article guides on how to cook kale in the microwave. Other discussed topics include how safe it is to microwave kale, How Long Should Kale be Cooked in the Microwave, How to Store and Reheat Microwaved Kale, How to Serve Microwaved Kale, and How to Microwave Crispy Kale.

The step-to-step procedure of cooking kale in the microwave

Below is a detailed procedure and requirements for cooking kale in the microwave.


  • Kitchen knife
  • Kale
  • Water
  • Spoon
  • Seasoning (your choice )
  • Microwavable bowl.
  • Chopping board


1. Prepare the kale for cooking

When preparing the kale, first begin by washing them thoroughly under cold water to get rid of any dust, soil, and chemicals like fertilizer from the farm. Secondly, use a sharp kitchen knife to remove tough stems. You could also use your hands by holding the stem and stripping the leaves off with the other hand.

2. Chop the kale

With the help of a sharp knife and a chopping board, slice the kale into smaller pieces that can easily be cooked. The smaller the size, the faster and uniformly cooked they will be.

3. Transfer the kale to a microwavable bowl

After chopping the kale into smaller pieces, place them in a microwavable bowl. Confirm the bowl is safe to be microwaved by looking at the microwave-safe symbol at the back of the container. It is better if the bowl is made of ceramic or glass material.

Add at least two spoons of water to the bowl to keep the kale moist and form steam to help cook the kale uniformly. Use a lid or wet paper towel to cover the bowl. The cover will trap moisture in the bowl as the kale cooks.

4. Microwave the kale

Cook the kale in the microwave at high power for at least 2 minutes. It is best if you microwave at an interval of one minute. The cooking time will vary depending on the strength of the microwave.

5. Season the kale

Carefully remove the microwaved kale from the microwave, be careful the steam from the bowl does not burn your skin. Carefully drain excess water from the bowl and add your own type of seasoning to the cooked kale. Carefully use a wooden spoon to stir and mix the kale with the seasoning and serve while still hot.

How safe is it to microwave kale

How to Cook Kale in the MicrowaveThere is no harm in cooking kale in the microwave. In fact, microwaving is believed to be the best way to cook most vegetables.

A microwave will cook and preserve the nutrients in your kale compared to other cooking methods. It is safe to microwave kale as long as you cook the kale in a microwavable bowl in smaller intervals and protect your skin from the steam from the bowl.

For additional safety measures while cooking kale in the microwave, consider the following measures as well.

  • Use microwavable containers

This may seem like something one wouldn’t forget when microwaving; however, you will be surprised by how many people take it for granted. Using un microwavable containers could cause uneven cooking of kale; the container could catch fire and damage your microwave, mainly if the container contains traces of metals. Specific plastic containers may melt when placed in the microwave.

  • Microwave the kale in small intervals

Kale should be cooked in the microwave for at least 2 minutes. However, it is advisable to microwave it in smaller intervals of 1 minute. The smaller intervals will enable you to monitor the kale and also help you avoid overcooking it.

  • Protect your skin from the steam from the bowl

The water added to the kale before microwaving is to produce enough steam to cook the kale. When the kale is ready, carefully remove the bowl from the microwave and place it on a flat surface to avoid the possibility of the bowl tipping over.

When removing the lid or the wet paper towel from the bowl, ensure your skin is well protected so that the steam does not burn your face or your hands.

How Long Should Kale be Cooked in the Microwave

Kale should take you 2 minutes to cook kale in the microwave. However, check on it every minute so you wouldn’t overcook.

The time will vary depending on the size of the chopped pieces and the type of microwave used. The smaller the size of the chopped kale, the faster it will cook.

Also, the power of the microwave will determine whether the kale will cook longer or for the mentioned time. Microwaves with stronger microwaving power will cook faster, so it is essential to keep checking on the kale so that it may not overcook in the microwave.

How to Store and Reheat Microwaved Kale

The best way to store microwaved kale is in an air-tight container in the fridge or freezer.

Ensure that the cooked kale does not stay at room temperature for longer than two hours after cooking. Also, ensure that you do not place the kale in the fridge while it is still hot; allow it to cool.

Cooked kale can stay in the fridge for up to 5 days. For longer shelf life, transfer it to a microwavable bowl or a freezer bag before placing it in the freezer. Frozen kale will survive for up to six months in the freezer. Ensure to label the freezer bag with the storage date, so you do not let the kale go bad in the freezer.

The best way to reheat kale is on a stove or in an oven. A microwave is usually not advisable when reheating already cooked kale. Allow the frozen kale to thaw in the fridge overnight, and place the kale on a pan. Add some cooking oil and simply sauté it in a pan. You can also reheat the kale in the oven at 300-degree for about 15 minutes.

How to Serve Microwaved Kale

Microwaved kale could be served as an additional dish to certain meals and soups; It makes a beautiful addition to stews. You could serve it with potatoes, meat, or pasta for meals. A kale salad is another way to serve microwaved kale with your favourite dressing.

How to Microwave Crispy Kale

Place the kale leaves in a microwavable bowl. Sprinkle some cooking oil and salt on the leaves. Gently stir the kale until they are equally coated with oil—microwave at high power for three minutes.

Ensure to arrange the kale in a huge microwavable bowl. It is better if the bowl is flat so that the kale pieces can be microwaved equally. Also, ensure that the pieces do not pile to be placed on a single layer.

When cooking crispy kale, the duration will be longer than when cooking it. Also, keep checking on the kale each minute and flip for equal heat distribution.

Health benefits of kale

According to health and nutritionist experts, kale is packed with vitamins A, C, and K.

Therefore consumption of kale will help your immunity, improve your eyesight, have healthy bones, and prevent your body from chronic diseases. Vitamin K in the kale will ensure a good blood clot and also strong bones, especially for children and the elderly.

Kale is also packed with Folate, a B vitamin, to help in the brain development of your young one.


It is possible to cook kale in the microwave. Helpful tips like using a microwavable bowl, adding some water to the bowl to create enough steam to cook, using a lid, and microwaving the kale at high power for the appropriate time will ensure that the process is efficiently done.

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