Sauteéd Spinach with Garlic (Healthy Side Dish Recipe!)

Cooked spinach recipes healthy

This easy recipe for sautéed spinach with sweet garlic slices takes just 10 minutes to cook for a healthy accompaniment that accompanies any meal.

Spinach sautéed with garlic #recipes #sidedish #saute #spinach #garlic #healthy

Getting more vegetables in our diets should be the focus of every diner, and the darker and leafier, the better. While almost everyone loves an iceberg wedge, it’s the dark leafy greens where you’ll find the real health benefits of getting your veggies. Sorry iceberg, but not all greens are created equal. Sometimes I love getting a healthy dose of dark, antioxidant-rich vegetables in kale salad form, like my kale salad with blueberries, apple, and cheddar cheese, or in a creamy, tangled chard mess, like my recipe for creamy Swiss chard with garlic breadcrumbs. Other times, I crave this spinach sautéed with garlic and it always does me good.

This spinach garnish is fresh and light, with chips of sweetened caramelized garlic infusing the oil in which the spinach is cooked. It is a perfect pairing for almost any main meal.

Garlic and spinach | Is sautéed spinach


Every time you eat more vegetables, you’ll add important nutrients to your diet, but according to studies, the health benefits of sautéed spinach actually outnumber raw spinach, so yes, it’s super healthy.

Spinach is an inexhaustible source of nutrients, and as mom always says, “it’s really good for you.” According to science, Mom wasn’t kidding. With over 41 vitamins and nutrients, zero fat, and high levels of fiber and even protein, spinach’s benefits include high levels of phytochemicals that help improve health in many ways, including:


  • eye
  • health

  • anti-inflammatory
  • reduces cancer risk
  • lowers blood glucose levels

  • lowers blood
  • pressure
  • promotes

  • skin and hair
  • health Increases bone health

Sautéed spinach shows an increase in the absorption of vitamins A and E, protein, fiber, zinc, thiamine, calcium and iron, along with important beta-carotene for a better immune system and healthier skin


See more: 31 Quick and Healthy Vegetarian Garnishes in 30 Minutes or Less

How to make this sautéed spinach and


Sliver garlic. Use a handheld mandolin to get even slices each time. Or, use a very sharp knife and be as precise as possible. You can chop the garlic if you want, but the chance of it burning increases with the smaller pieces.

Choose a large nonstick skillet or a Dutch oven, and heat its oil along with the garlic chips. Be sure to watch the garlic closely as it cooks as it goes from tan to brown and bitter in the blink of an eye. Garlic flavors the oil while cooking. Quickly fish for garlic with a mesh skimmer like this and reserve the oil for your spinach.

Mix and season. Spinach piles cook quickly as the spinach hits the heat. I use my confidence tongs to throw away the spinach while cooking. Season the spinach now with kosher salt and fresh ground black pepper. Salt helps draw out moisture and makes the cooking process faster.

Once the leaves begin to wither in general, it is time to remove the pot from the heat. The leaves will continue to cook from the residual heat.

Throw the garlic slices back into the pan and add a splash of lemon or a splash of balsamic vinegar, champagne vinegar or rice wine vinegar to add a spark of freshness if desired. If you can’t eat your spinach without a little butter, feel free to add it to hot spinach as well.

Spinach sautéed with garlic #recipes #sidedish #saute #spinach #garlic #healthy

What spices

go well

with spinach

The simplicity of this fresh spinach dish can be easily enhanced with plenty of spices and other ingredients for a variety of tasty bites


Season with any of the following spices to amplify flavor


  • Red pepper flakes
  • Fresh

  • basil
  • Fresh

  • thyme
  • Ginger
  • (fresh or ground)

  • Turmeric (fresh or ground)
  • Cilantro
  • Juice and/or zest of freshly squeezed lemon, lime or orange

Sauté other diced vegetables before adding spinach to the pan, such as:

  • Shallots
  • Red onion
  • mushrooms red pepper
  • water

  • chestnuts
  • tomatoes

  • Add a few tablespoons of goat cheese, feta cheese,
  • or

  • pieces of bacon cooked to parmesan or bacon

Spinach sautéed with garlic #recipes #sidedish #saute #spinach #garlic #healthy

How do you get the bitterness out of sautéed spinach?

Spinach contains oxalic acid, which can often impose a bitter aftertaste. Heat can help break down this acid and remove some of the bitterness, but if any persist, the best antidote, according to this article, is citrus. Squeeze some lemon, lime or orange juice and grate some zest there if your spinach tastes bitter.

Can I use frozen spinach?

No, this garlic-sautéed spinach is best when made with handfuls of fresh spinach leaves.

Can I prepare sautéed spinach meals?

absolutely! This garlic spinach reheats well and can be enjoyed as-is, on top of bowls of grains, along with seafood and chicken, added to scrambled and frittatas, and more.


  • matter how many you’re cooking for, plan to have LOTS of spinach on hand. Unlike spinach salads where the raw leaf goes far, cooked spinach wilts to much smaller portion sizes.
  • This recipe doesn’t require strict measurements and you can look at it once you’ve tried it once. For each serving I plan at least 1/2 pound or 4 cups of raw spinach per person. I usually don’t measure by cups, but by huge handfuls.
  • For a more indulgent version of this garlic-sautéed spinach, I recommend making my creamy spinach recipe on the stove.

What to serve with sautéed spinach

  • Easy chicken piccata
  • 30-minute caprese
  • chicken recipe

  • A healthier meatloaf with tomato icing
  • Baked turkey dumplings with creamy polenta and marinara
  • How to make

  • homemade Parmesan
  • chicken

  • Sautéed chicken with olives, capers and lemons
  • Chicken thighs stuffed with spinach and goat


Equipment needed to make this recipe

  • My Favorite Staub 10 Inch Cast Iron Pan
  • Mesh

  • Skimmer Hand Mandolin

If make this recipe, please let me know! Leave a star rating in this recipe below and leave a comment, take a photo and tag me on Instagram with #foodiecrusheats.

Simpler vegetable side dishes to try

  • Easy broccoli with feta cheese
  • 5-minute parmesan zucchini belly
  • Panckey and

  • hazelnuts
  • Green beans Asparagus roasted with golden butter
  • Swiss chard and chickpeas with

  • garlic Swiss chard and chickpeas
  • Miso Roasted pumpkin
  • Brussels

  • sprouts with bacon

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As always, thank you for reading and supporting the businesses I partner with, allowing me to create more unique content and recipes for you. There may be affiliate links in this post from which I receive a small commission. All opinions are always my own. Culinary specialist with more than 10 years of experience in the restaurant industry.

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