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Sautéed Chard with Garlic, Pepitas and Pumpkin Seed Oil Recipe

Atkins Sautéed Chard with Garlic, Pepitas and Pumpkin Seed Oil
Net Carbs
Prep Time: 15 Minutes
Cook Time: 5 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs


  • 5 clove Garlic
  • 2 tbsp chopped Shallots
  • 2 tablespoon Extra Virgin Olive Oil
  • 8 cup Swiss Chard
  • 1/2 cup Tap Water
  • 3 oz Roasted Salted Hulled Pumpkin and/or Squash Seeds
  • 2 tbsp Pumpkin Seed Oil


You can use either green or red Swiss chard for this recipe.  If you can't find roasted pumpkin seed oil, use a particularly aromatic olive oil instead.

  1. In a large sauté pan or skillet, lightly sauté minced garlic and finely diced shallots in olive oil, being careful not to burn.
  2. Add chard (easiest to do in two batches), water and salt and pepper; cook until just wilted. 
  3. Divide onto four plates, garnish with pepitas and drizzle with pumpkin seed oil. 

Cooking Tip

Whether you're feeding a family or cooking for one, you can update the serving settings above to reveal the required amount of ingredients.

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)