Kale Pasta Sauce (Joshua McFadden's Recipe) (2024)

This magical recipe from Joshua McFadden's cookbook Six Seasons transforms stiff, hearty greens into a luscious, velvety sauce.

During the dull dregs of winter, I find myself searching for bright and refreshing recipes. Here in Massachusetts, the sun sets as early as 4:45 PM in January, and the light begins to fade well before that.

I've heard about Joshua McFadden's kale pasta recipe for many years, but I only recently tried it after purchasing his book,Six Seasons. If you haven't heard of McFadden, or his cookbook, I highly recommend it as a great source of vegetable-forward recipes and ideas. It's divided into six sections corresponding with the seasons (spring, early summer, midsummer, late summer, fall, and winter). There are several recipes for each seasonal vegetable, providing loads of inspiration.

Table of ContentsHide

  • What Makes This Recipe Special
  • Key Ingredients
  • How to Make Kale Pasta Sauce
  • Dress it Up
  • Make it a Meal
  • Storage Instructions
  • FAQ
  • Jump to Recipe Instructions
Kale Pasta Sauce (Joshua McFadden's Recipe) (1)

Now...back to this kale pasta sauce recipe.

What Makes This Recipe Special

I always present a healthy dose of skepticism when I see a shockingly simple recipe like this. When I first attempted the recipe, I felt an urge to adapt and alter the ingredient list, to add a pop of flavor here and there. But I resisted; I wanted to taste the pasta as written, as intended.

I'm thrilled I did because I was pleasantly surprised at how much delicious and complex flavor came through with such a short list of ingredients:garlic, olive oil, kale, pasta, parmigiano-reggiano cheese, and salt and pepper.I won't be mad if you try this recipe and doctor it up, but I will say it's plenty delicious as is!

  • Blanching and blending hearty kale with pasta wateryields a luxurious, velvety, mildly earthy and vegetal sauce.
  • Sizzling garlic in oiloffers an aromatic, almost toasty flavor to the kale sauce.
  • A handful of grated cheese melts into the sauce to provide a salty flavor and creamy texture.

Key Ingredients

In recipes such as this one, where there are very few ingredients, each ingredient plays a starring role in providing texture and flavor for the dish.

  • Garlic: Garlic and kale are a match made in heaven, and the softened, golden-hued garlic provides a nice contrast to the vegetal kale in this sauce.
  • Extra-virgin olive oil: You don't need to use your fanciest olive oil here, but I'd recommend using a good olive oil -- something you'd enjoy dipping a piece of bread into or using in a salad dressing.
  • Kale: McFadden states that all kale varieties work well here. He is particularly fond of using lacinato (or dinosaur kale), but I regularly use curly kale and it's delicious too.
  • Dried pasta: I'm partial to rigatoni or any tubular pasta, but truly, any pasta shape will work!
  • Salt and black pepper: It may seem silly to list such mundane ingredients as salt and pepper, but they're pivotal in this recipe with so few ingredients. If you feel like the pasta sauce doesn't have enough flavor, check to see if it needs more salt, or a bit of peppery flavor from freshly ground black pepper.
  • Parmigiano-reggiano cheese: The cheese here provides salty, umami notes -- and gives the pasta a slightly creamy texture too.

How to Make Kale Pasta Sauce

I love that this recipe can be on your table in less than thirty minutes. Let’s walk through how!

Prep the kale
Remove any thick ribs and stems from the kale. With lacinato kale, I remove the full rib (or stem) in the center of the leaf. With curly kale, I usually just remove the thickest part of the stem.

Kale Pasta Sauce (Joshua McFadden's Recipe) (2)

Make the garlic oil
Heat olive oil and garlic until the garlic begins to sizzle, then cook on low heat until soft, light golden, and aromatic. Set aside to cool.

Kale Pasta Sauce (Joshua McFadden's Recipe) (3)

Boil the kale
Meanwhile, boil the kale in a big pot of salted water until tender (but not mushy). Remove and transfer to a large blender cup or stand blender.

Kale Pasta Sauce (Joshua McFadden's Recipe) (4)

Boil the pasta
In the same water you used to boil the kale, add the pasta. Cook until al dente and make sure to reserve some pasta water for the sauce!

Blend the kale sauce
Blend the garlic, olive oil, and kale into a thick, smooth puree. This may take a few minutes so have some patience here. If you need a little pasta water to smooth out the sauce, feel free to add that in. Season with salt and pepper.

Kale Pasta Sauce (Joshua McFadden's Recipe) (5)

Finish the sauce
Toss the pasta with the sauce and half of the cheese, and loosen with pasta water as needed to form a clingy, saucy consistency that’s not too thick or dry. Season again, and note that a little bit of salt can go a long way here to bring out the underlying flavors of the kale, cheese, and garlic.

Divide pasta amongst serving bowls and top with more cheese and a big glug of olive oil.

Dress it Up

Like I said, this recipe is delicious on its own, but it does offer a myriad of possibilities!

  • Add a pinch of red pepper flakes to the oil when sauteeing the garlic for a spicy kick.
  • Blend an anchovy or two into the kale sauce for even more salty, umami flavor.
  • Garnish the pasta with chopped toasted nuts, like walnuts or pine nuts, for additional toasted nuttiness.
Kale Pasta Sauce (Joshua McFadden's Recipe) (6)

Make it a Meal

  • Serve this pasta alongside these roasted beets with herby skyr, shrimp cacciatore, or roasted squash and lentils.
  • For a super quick midweek lunch, I like to eat this pasta with some tinned fish.

Looking for more pasta ideas? Try my caramelized cabbage mafaldine or gnocchi al limone.

Storage Instructions

Leftover kale sauce will last 2 to 3 days in the fridge stored in an airtight container. Reheat it in the microwave until just warmed through, then toss with fresh, hot pasta.


Can I make this dish ahead of time?

Yes and no. The pasta sauce requires some pasta water, so I'd recommend making the garlic oil and blanching the kale. Blend that up into a chunky puree ahead of time.

Then, just before serving, cook the pasta. Finish making the pasta sauce with the reserved pasta water and finish the dish as instructed.

I ended up with a lot of leftover sauce -- what can I do with it?

This can happen sometimes depending on what kale you cook, how much pasta water you use, etc. You can always make more pasta with the leftovers, but here are some other ideas: drizzle the sauce on roasted vegetables or mix with yogurt for a fun dip.

Did you try this recipe? I would love to hear your feedback! Be sure to rate the recipe and leave a comment below.

Kale Pasta Sauce (Joshua McFadden's Recipe) (7)

For even more cozy recipes, be sure to subscribe to my newsletter.

Happy eating! Love, Karishma


Kale Pasta Sauce (Joshua McFadden's Recipe)


This shockingly easy, utterly tasty, and vibrant green-hued kale pasta sauce with olive oil and garlic is the ideal mid-week lunch or dinner. Recipe very slightly adapted from Joshua McFadden's Six Seasons Cookbook.

Yields: 2 large servings

Author: Karishma Pradhan

Prep Time 5 minutes minutes

Cook Time 21 minutes minutes

Total Time 26 minutes minutes



  • 2 cloves garlic, smashed and peeled
  • ¼ cup extra-virgin olive oil, plus more for serving
  • Kosher salt and black pepper
  • 1 pound kale, any variety works here; thick ribs/tough stems removed**
  • 8 ounces dried pasta, such as rigatoni or pappardelle
  • ¾ cup freshly grated Parmigiano-Reggiano cheese


  • Set a large pot of water on the stove and bring to a boil.

  • Prepare the garlic oil: Add garlic and ¼ cup olive oil to a small skillet.

    Place over medium heat, and saute until the garlic begins to sizzle. Immediately reduce the heat to low, and cook until garlic is light golden-brown, soft, and aromatic (about 5 - 7 minutes).

    Remove from the heat, and transfer to a large blender cup or the base of a stand blender. Set aside.

    2 cloves garlic, ¼ cup extra-virgin olive oil

  • Cook the kale: Once the water is boiling, generously season with salt. Add the kale and boil until tender but not mushy, about 5 minutes.

    Use tongs to remove kale from the pot (they will be wet, it's ok!) and carefully transfer to the blender cup/base.

    Kosher salt and black pepper, 1 pound kale

  • Cook the pasta: To the boiling water, add the pasta and cook until al dente, per package directions.

    Transfer 1 cup of the pasta water to a heatproof measuring cup.

    Drain the pasta, then transfer back to the pot.

    8 ounces dried pasta

  • Blend the sauce: Blend the kale, oil, and garlic until it resembles a thick puree. Continue blending, adding about a tablespoon of pasta water at a time, until you achieve a uniform, silky texture. Don't rush this; you want a very smooth sauce. Season with salt and pepper to taste.

    Note: Use caution with hot liquids in a stand blender. Prior to blending, remove the small cap from the blender's lid and cover the opening with a kitchen towel to safely release steam. Initiate the blending process at a low speed, slowly increasing the speed in stages to prevent splashing and to ensure a consistent puree

  • Finish the pasta: Toss half of the kale puree with the drained pasta and half of the grated cheese. If the sauce feels dry, stir in more kale puree.

    If needed, add a bit more reserved pasta water to thin out the sauce until it's saucy and nicely clings to the noodles. Season with salt and pepper.

    Note: If your sauce feels way too loose, you can put the pot back on low heat, stirring continuously until it thickens.

    ¾ cup freshly grated Parmigiano-Reggiano cheese

  • Serve: Divide the pasta into serving bowls, drizzle with a bit of olive oil, and garnish with the remaining cheese.



  • ** TIP: Don't discard your kale stems! Leftover kale stems can be stored in the freezer and used to make vegetable broth! You can also chop them up finely and add to stir-fries or pasta.
  • Depending on the type of kale and how much pasta water you use, you may end up with a good amount of leftover sauce.
  • Leftover kale sauce will last 2 - 3 days in the fridge stored in an airtight container. I don't recommend reheating the sauce, but you can bring it to room temperature, then toss it with fresh, hot pasta.
  • Here are some other ideas with the leftover sauce: drizzle the sauce on roasted vegetables or mix with yogurt for a fun dip.


Calories: 662kcal | Carbohydrates: 100g | Protein: 33g | Fat: 16g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Cholesterol: 33mg | Sodium: 784mg | Potassium: 1123mg | Fiber: 13g | Sugar: 5g | Vitamin A: 22982IU | Vitamin C: 213mg | Calcium: 937mg | Iron: 5mg

The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

Kale Pasta Sauce (Joshua McFadden's Recipe) (2024)


How do you make kale taste better? ›

“Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish. ' “Cutting the stem of kale and marinating it with olive oil and salt can help reduce bitterness.”

Should kale be blanched before sauteing? ›

The thing about most greens is that they tend to be bitter, and some, like collard and kale, a little tough as well. Blanching before sautéing can help take the edge off the bitterness, and soften the greens.

How do you use frozen kale? ›

Remove frozen kale from the freezer and use as desired in smoothies, soups, or defrost to add to muffins and pancake batter.

What takes bitterness out of cooked kale? ›

Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish. Cutting the stem of kale and marinating it with olive oil and salt can help reduce bitterness. Let it marinate in the fridge for at least 24 hours for better tenderness and less bitterness.

What makes kale taste bitter? ›

Bitter greens are leafy greens or vegetables that have an intense bitter flavor profile. They include kale, mustard greens, collards, turnip greens, broccoli rabe, radicchio, chicory, and endive. The bitterness comes from chemical compounds called glucosinolates that can be found in the Brassica family.

What happens if you don't blanch kale before freezing? ›

Kale can be frozen without blanching but should be used within 4 weeks. Blanching greens before freezing stops the naturally-occurring ripening enzymes in the leaves. This will ensure that the leaves taste fresh and will not develop a bitter taste. Blanched kale will last up to 1 year in the freezer.

Does sauteing kale destroy nutrients? ›

Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

What is the healthiest way to prepare kale? ›

While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).

What organ does kale help with? ›

Kale offers an abundance of nutrients that support heart health, including potassium, fiber, folate, and calcium. As part of a heart-healthy diet, kale can reduce the risk of heart disease by helping lower LDL cholesterol, or “bad cholesterol”.

How do you eat kale for dinner? ›

Kale recipes
  1. Soft polenta with roast squash, kale & hazelnuts. A star rating of 4.3 out of 5. ...
  2. Lemon & fennel pork meatballs. A star rating of 3.8 out of 5. ...
  3. Butter beans with kale, lemon, chilli & garlic. ...
  4. Greens & chorizo on toast. ...
  5. Sausage & kale minestrone. ...
  6. Kale caesar salad. ...
  7. Chinese-style kale. ...
  8. Feel-good pasta soup.

What does eating kale everyday do to your body? ›

Kale can be good for adding fiber and antioxidants to the diet in many savory dishes, salads, and smoothies. Various health benefits include managing blood pressure and boosting digestive health. Kale is a leafy green cruciferous vegetable that is rich in nutrients.

Is frozen kale already cooked? ›

With frozen kale though, there is likely a slight decrease in the nutritional value because frozen kale is generally blanched before freezing. Cooking kale can decrease its vitamin C and antioxidant value. However, the nutrient loss is low and vitamin C is abundant in a variety of foods.

Is frozen kale as good as fresh? ›

According to Healthline, veggies are typically frozen right after they're harvested so they retain the majority of their nutrients. Some studies have even shown that certain items like broccoli and kale have higher levels of riboflavin and antioxidants respectively, when frozen versus when fresh.

Is frozen kale better than fresh kale? ›

The nutritional difference between fresh and frozen kale is insignificant. If the greens are frozen as soon as you get them home from the store, they could end up having more nutrients than greens that sit in your fridge all week just waiting to be eaten.

What covers the taste of kale? ›

Mix with sweets: combining kale with naturally sweet-tasting foods such as fruits, or sweet-tasting spices can help mask some of its bitterness. Add a touch of salt or spices: spicy and salty flavors can also tame some of kale's strong bitterness. Try cooking kale in vegetable broth with a touch of chili flakes.

What is the most beneficial way to eat kale? ›

While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).

How do you sweeten bitter kale? ›

But, you can also tame the flavors by adding a little sweetness to the mix too, such as a pinch of white or brown sugar or even a bit of honey or other liquid sweeteners like agave nectar or maple syrup. Just be sure to add in a little at a time when cooking so your kale doesn't come out too sweet.


Top Articles
Latest Posts
Article information

Author: Wyatt Volkman LLD

Last Updated:

Views: 5991

Rating: 4.6 / 5 (46 voted)

Reviews: 93% of readers found this page helpful

Author information

Name: Wyatt Volkman LLD

Birthday: 1992-02-16

Address: Suite 851 78549 Lubowitz Well, Wardside, TX 98080-8615

Phone: +67618977178100

Job: Manufacturing Director

Hobby: Running, Mountaineering, Inline skating, Writing, Baton twirling, Computer programming, Stone skipping

Introduction: My name is Wyatt Volkman LLD, I am a handsome, rich, comfortable, lively, zealous, graceful, gifted person who loves writing and wants to share my knowledge and understanding with you.