Keto Wilted Greens

 

keto wilted greens

Bok choi is considered a superfood!

This keto wilted greens recipe is full of flavour and loaded with nutrition. All types of greens can be wilted with the same technique and recipe. Bok choi happens to have some of the lowest net carbs of cruciferous veggies, and so is perfect for keto meals. I like to pair this dish with my roasted radishes recipe, for a deliciously filling plant based dinner. These wilted greens are already vegan and can be made soy and gluten free as well!

 

Why is bok choi so awesome?

Bok choi is a type of Chinese cabbage. It has many names including bok choy, paak choi, Chinese chard, Chinese mustard, celery mustard, and spoon cabbage. Cultivated in China for centuries, bok choi has played a large part not only in its cuisine, but also in traditional Chinese medicine. Bok choi contains a tonne of vitamins C, A, and K, and is an excellent source of calcium, magnesium, potassium, manganese, and iron. Vitamin A is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. Bok choi supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.

Bok choi also happens to be super easy to grow. If you have a garden try planting a patch, it does well in most climates and is very hardy. Here on Vancouver Island it can be grown all year, making it an excellent winter veggie for climates without snow. If you don’t have your own garden, it’s also usually very cheap in stores or at farmer’s markets. If you can’t find it in your normal grocery store, make sure to checkout any Asian food markets or your local China Towns in your area.

 

Serves Half the pan

Keto Wilted Greens

Wilted bok choi greens make the perfect keto friendly stir fry. Loaded with nutrition and packed with flavour, these greens are easily whipped up in 15 mins or less!

5 minPrep Time

10 minCook Time

15 minTotal Time

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Ingredients

  • 2 tbsp olive oil
  • 450g Bok choi or baby bok choi, roughly chopped
  • 1 tsp minced garlic or 2 garlic cloves, minced
  • 2 tsp lemon juice
  • 1 tsp soy sauce, tamari, or liquid aminos

Instructions

  1. Wash and roughly chop the bok choi.
  2. Add olive oil to a large wok and heat on med-high heat just until warm. Add bok choi to wok and mix with spatula or tongs, making sure to coat as much of the leaves with the oil as possible. Stir fry greens until they start to cook down and get wilty.
  3. Add garlic, lemon juice, and soy sauce. Continue to stir and cook until all the greens are wilted and cooked down, approx. 5-10 mins.
  4. Serve hot!
Cuisine: Vegetarian & Vegan |

Notes

Nutritional Info: Calories: 166, Total Fat: 14.5g, Total Carbs: 8.7g, Fiber: 4.0g, Net Carbs: 4.7g, Protein: 4.2g.

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You can easily substitute almost any kind of green leafy vegetable for the bok choi. Just make sure to weigh it and check out the carb amounts before you start to fry. I like to add things like kale, spinach, dandelion leaves, chickweed, purple dead nettle, or miner’s lettuce.

I hope you enjoy this super easy wilted greens recipe, check out the roasted radishes, they go great together as a full meal!

Keto on!

~ Natalie Rose

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