Mediterranean steamed kale sandwich

kale sandwich
Once you desensitize yourself from the cereal boxes, there is something you are adding on to. It is not just health, but a whole lot of work more in the mornings for brekkie and lunch box. It is at these times my mind plays tricks and makes me feel that the cereal box is a loved commodity. To overcome this I have a few tricks (learned the hard way) up my sleeve that I would like to share.
Sandwiches, yes are always welcome. The sandwich that tops my quick make list is, of course, Tofu akuri (scrambled) sandwich. This one is under 10 minutes, super healthy and loved in the lunch box.
But then repeating it gets boring. That’s when the kale sandwiches came along.
To be honest I hate raw kale salad… I seem to be chewing on endlessly and never seem to get that kale to go down my throat. Then came a clever suggestion steam it… Wow, it became soft and so much more tasty with a simple dressing. So this one became the next best sandwich buddy.

Why is kale so good for you?

It is an understatement to say kale is healthy.
It is incredibly low in calories and a superfood.
Hailing from the cabbage family Kale is often pointed out for the content of Vit K in it.
Protecting against cataract are two nutrients, Lutein and Zeaxanthin which gives the deep green colour to these leaves.
Anti-inflammatory nature of Kale is explored in studies and has been called out by health experts as an alkalinizing agent.
If you are aiming weightloss, Kale may be an expert as the thylakoids do suppress hunger and bring about hypoglycemia.
The sandwich is really simple and the idea comes from the Pioneer Woman‘s pan sauteed kale as a side. I changed the dressing and the flavours and top it off with some sweet heirloom tomatoes, soft boiled potatoes, crunchy pepitas and homegrown marigold petals. This kale sandwich sits perfectly in the lunch box and doesn’t get soggy (yes that’s one of the good reasons for the sandwich to return home in the tiny lunch box) the Meditteranean dressing is light and the creamy tahini spread just takes it a notch higher
Hope you would try this health happy sandwich soon.
kale sandwich
Sneek in all those edible flowers and make the green prettier. If you are looking for pretty dessert sandwiches you should try our loved combos

This post is added to Healthy wellthy cuisines collection of sandwiches from varied blogger. So enjoy a week ful of loved lunches and colourful healthy lunchboxes.

Veg cheese sandwich

Sesame sandwich

Chocolate and peanut butter sandwich

Grilled veg sandwich

Paneer and chutney sandwich

Baked falafel sandwich

Veggie chickpea salad sandwich

Tomato avocado tartines

Babycorn masala sandwich


kale sandwich

Steamed kale sandwich

with Mediterranean dressing and edible flowers
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Breakfast, Snacks
Cuisine American, Continental, diabetic friendly, Fusion, International, Kids choice, Microwave, middleeastern, One pot, Vegan, Vegetarian, Winter
Servings 2 sets
Calories 443 kcal


For steamed kale

  • 1 cup kale washed, cleaned and rough chopped
  • 2 cups drinking water for the steamer


  • 1/4 tsp Sea salt
  • 2 tbsp Lemon juice
  • 1/2 tsp black pepper powder
  • 1 tbsp olive oil


  • 1 tbsp tahini
  • 1/4 tsp chilli flakes optional

Other toppings

  • 1 small Tomato heirloom, sliced
  • 1 small potato boiled, peeled, sliced
  • 2 small marigold flowers petals removed.
  • 2 tbsp pumpkin seeds (pepitas), roasted



  • Wash clean and rough chop the kale, place in steamer basket and bring it to a gentle 5 minute steam
  • Prepare the dressing by whisking the, lemon juice, olive oil, pepper and salt together
  • Remove the steamed kale and add to a mixing bowl. Pour the dressing and toss well.
  • Clean the marigold petals, slice the tomatoes, boiled potato and set aside
  • Toast the bread.
  • Spread the toast with tahini, and layer the potato slices.
  • Add the kale and top with tomatoes, marigold petals and sprinkle with toasted pumpkin seeds.
  • Sprinkle a bit of chilli flakes if desired and place the second toast.
  • Your sandwich is ready to go
    kale sandwich


Add feta if you love some cheese in the sandwich.
The steamed kale with the dressing is a beautiful salad with the rest of the toppings if you like.
Swap the bread for wraps, rice paper or pita pockets if you desire.


Calories: 443kcalCarbohydrates: 48gProtein: 16gFat: 23gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 8gSodium: 828mgPotassium: 782mgFiber: 7gSugar: 4g
Tried this recipe?Let us know how it was!
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The Girl Next Door
5 years ago

I had never used kale until recently, when I found them at a farmers’ market here in Bangalore. It still isn’t readily available in mainstream markets. After a long deliberation, I used it to make some poriyal, South Indian style. To use it in a sandwich sounds very interesting – I shall definitely try this out the next time I get my hands on some.  

5 years ago

[…] Mediterranean Steamed Kale Sandwich by Seema Doraiswamy Sriram […]

Vanitha Bhat
5 years ago

Lately, I have been having a lot of kale in my salads, but as you said, it is a continuous chewing exercise! Steaming them is a good idea! Love the idea of stuffing them in sandwiches.. yumm!

5 years ago

Kale sandwich sounds so wonderful. Till now never used kale nor seeing it around market. Will surely look for it and try this delicious looking sandwich.. Wonderful , flavourful share

5 years ago

Wow kale in sandwich is something unique for me. Looks super crunchy and healthy.
Awesome share.

5 years ago

[…] Mediterranean Kale Sandwich by Seema […]

Geetanjali Tung
5 years ago

Kale in sandwich sounds amazing and healthy as well! Will try this sometime. Wonderful share!!!

5 years ago

Loved this one Seema, the use of kale and the marigold petals. I should use them sometime.

5 years ago

sandwiches using kale as a filling here is definitely a lovely idea seema   although i havenot tried my hand yet with kale, still bookmarking to use sure in future .

5 years ago

This is a good way to add kale in diet…a healthy sandwich indeed

5 years ago

Very healthy sandwich recipe with steamed kale!! loved this simple but so nutritious dish!!

Geetha Priyanka
5 years ago

I always thought kale is meant to use in salads until I saw your recipe. Steamed kale in sandwich sounds interesting and healthy breakfast to kick start our day. Lovely share

5 years ago

What a healthy sandwich ! I like the addition of tahini and pepitas in it!

Lata Lala
5 years ago

Steamed kale sandwich sounds very exciting. I have been using kale in fewer recipes. But now I know how to use it in sandwich.

Priya Suresh
5 years ago

Such a healthy and filling sandwich, havent tried making sandwiches with kale, sounds like a brilliant idea to make sandwiches this way. Thanks for sharing.

Mayuri Patel
5 years ago

Seema what a great idea to steam kale to make it more palatable. I’ve not used kale in sandwiches but with potato must be so filling and definitely healthy.

Padma Veeranki
5 years ago

Kale sandwich sounds so delicious and healthy…Never tried kale in a sandwich…another way to incorporate kale into our diet…love to try it out!!

5 years ago

I would love to try this when I find some kale. I haven’t really found them here until today, but when I do, this recipe will definitely be one of the first recipes with kale. Loved how quick and easy plus healthy it is. Perfect for lunch too when you are too busy with work.

5 years ago

Good idea to stuff kale leaves in sandwiches, more options to explore with this mighty greens 🙂

Uma Srinivas
Uma Srinivas
5 years ago

Kale sandwich sounds awesome. I have lots of kale in my garden. I will make some sandwich too, thanks for the idea.

5 years ago

Now that sounds like a sandwich to die for. I am yet to see Kale in the markets. (Even if it is I must have passed by as some lettuce) But I love the idea of steaming the leaves. I will try it with methi 😀

5 years ago

Love kale in curries, smoothies and pesto but never used in filling for a sandwich, I’m intrigued! Must be tasty.

5 years ago

Kale sandwiches looks delicious and healthy . I usually make fry with the kale.Thanks for sharing.

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