The Best! Kale Pate and Spread (nut-free, dairy-free, keto, low-carb + garlic-free)

6-Ingredient Kale Pate and Spread #nutfree #dairyfree #keto #lowcarb #garlicfreeAn inexpensive way to make eating raw vegetables fun with this flavorful 6-ingredient keto kale pate and spread that’s low-FODMAP. No garlic or nuts!

I’m thankful to have a handful of very close girlfriends that motivate me to be the best version of myself, help me see the world in a new way, and inspire me to do good for myself and those around me. Lesley (we call her Sprout) is one of these friends for me. Every time I see her, I leave feeling refueled and inspired.

During my last visit, she reminded me of my love for keto herb pate (remember my Sweet Almond Pate from 4 years ago?). Every meal, Sprout served a bowl of fresh-cut veggies with oodles of mason jars filled with nut-free keto spreads adorned with little spoons. We were free to fill our plates with zucchini sticks, carrot sticks and cucumber rounds, then slather them in the various keto vegetable spreads she’d made fresh that morning.

6-Ingredient Kale Pate and Spread #nutfree #dairyfree #keto #lowcarb #garlicfree

My vegetable intake skyrocketed that week! All I wanted to do was eat raw vegetables slathered in keto herb pate. And it goes beyond that. This keto pesto-like spread is great as a topping for keto roasted vegetable and keto meat bowls, a dip for plantain chips or added to scrambled eggs.

Lesley graciously agreed to let me me share this keto recipe with you. She rarely measures anything; she has a knack for knowing exactly how to make something without needing to measure, so it took me a bit of time to recreate the keto recipe when I came home. After a couple of versions, this is the closest I could get to the real thing.

6-Ingredient Kale Pate and Spread #nutfree #dairyfree #keto #lowcarb #garlicfree

5.0 from 9 reviews
The Best! Keto Kale Pate and Spread
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 10
An inexpensive way to make eating raw vegetables fun with this flavorful 6-ingredient keto kale pate and spread that’s low-FODMAP. No garlic or nuts!
  1. Add chopped kale and 1 tablespoon olive oil to a cast iron pan and heat on low, covered, until slightly crispy, about 7 minutes.
  2. Transfer to your high-powered blender or food processor with “S” blade.
  3. Add remaining ingredients. Blend until smooth, using the blenders’ tamper to push the ingredients down to the blade.
  4. Spoon into a mason jar and store in the fridge for 4-5 days.
FODMAP: to make even lower FODMAP, use less sesame seeds. You could go down to ¼ cup sesame seeds and an equal amount of oil.

View Nutrition Information (one on page, scroll down)

6-Ingredient Kale Pate and Spread #nutfree #dairyfree #keto #lowcarb #garlicfree

Begin by sauteing the kale in a cast iron pan with a tablespoon of olive oil. You could also use avocado oil here (and it’s more heat stable). Saute until crisp.

Did you know MCT oil also comes in powdered form? Ya! In its powdered state, it's much easier to use, travel with, and incorporate into your favorite recipes. Plus, if you've experienced digestive issues with MCT oil before, MCT oil powder is a lot gentler on the gut. Check out my favorite brand of MCT oil powder here.

Meanwhile, you could add the remaining ingredients into the blender.

6-Ingredient Kale Pate and Spread #nutfree #dairyfree #keto #lowcarb #garlicfree

Once the kale is done, add it to the jug of your blender. Turn on and blend until smooth. I like it a little chunky, so I didn’t let it get too smooth.

6-Ingredient Kale Pate and Spread #nutfree #dairyfree #keto #lowcarb #garlicfree

This keto kale pate is one of many keto spread recipes I’ve created for my newest keto book, Fat Fueled. Coming October 2015.

From in-depth keto plans and support for eating high-fat, keto with thyroid imbalances, adrenal fatigue, anxiety, pregnancy, fertility… addressing keto rash, brain fog, plateaus, workouts, fasting, training, 4 strategies (with keto meal plans) on carb ups, superfoods, weight loss, weight gain, complications/frustrations, and the most exciting: intuitive eating with high-fat, keto living.

The keto program is filled with simple actions that you can incorporate into your life, step by step. Along with a 4-week keto meal plan to continue on your keto, fat-burning journey. It’s about creating balance, a healthy relationship with your body and healing ourselves. Yeah, weight loss will likely come as a result, but it’s not the main focus. Why? Because 95% of the women I’ve worked with in the last year were so focused on losing weight that they lost sight of taking care of their bodies and in turn, couldn’t lose weight to save their life.

Get a sweet early bird discount, early access to the Fat Fueled program + an invitation to an exclusive private online keto event. Sign up below…

Your body wants to be healthy, it wants to look good and be balanced. By getting out of our head and letting our body flow through the Fat Fueled program, we provide ourselves with the resources we need to create a life (and body) that we love while sliding into keto fat-burning mode and totally becoming a lady boss ;)

Struggling to lose weight


  1. So addictive! And tastes great with half avocado oil and half brain octane!

  2. Just made it yesterday. Added some mushroom as well. Fantastic! Yummy Yummy!

    • Very cool that you added mushrooms! I’ll have to try that sometime…

    • I usually eat it cold, but if I eat it with hot food, sometimes it gets a little warm. It’s delicious either way!

  3. I love this recipe! I think I’ll be putting it on everything. I added asparagus and mint b/c I had them on hand. This will be a staple in my fridge.

    • Good idea! I bet that made it extra delicious ;)

  4. This stuff is divine!!!!
    And I am astonished that there is not a ton more rave reviews for it!
    It is pure gold!!!!!!!!!!!!!!!!!!
    Thank you SO much for sharing with us!!!!
    And thanks to Sprout for her brilliance and introducing it to you!!!!!!!

    • I’m so happy you love it!! Thanks for sharing :)

      • I just got your book and think it’s fabulous!!!!!
        I am hoping for more recipes like this pate!
        Any coming soon?
        This recipe has changed my food world!
        Thanks for making such a contribution and difference!!!

  5. how come you use only the green part of the green onion and not the bulb?

    • It keeps the recipe low-FODMAP for those who are sensitive, but if you’re not, feel free to use the whole thing!

  6. I made your Kale Pate for the first time yesterday (8-11-16) and it turned out fabulous!! I used Avocado oil in place of olive, baby kale and raw pumpkin seeds because I couldn’t find my hemp hearts. I brought some to work for my friends to try and they loved it too.

    • Yay! I’m thrilled that you enjoyed it :) Thanks for sharing!