These delicious, crunchy, and savory kale chips can easily be your family’s all-time favorite snacks. They can totally be enjoyed as a mid-day snack or packed with sandwiches for office lunch.
I also love throwing these in the oven whenever I throw my summer parties to serve alongside hummus and other delicious dips. They add a touch of uniqueness and elegance that regular potato chips just won’t do, and it never fails to make an impression!
No doubt, there are so many ways to enjoy these savory kale chips. And thank goodness they are super easy to make at home.
Not to mention, they are fail-proof and even budget-friendly, which is quite essential since store-bought kale chips can easily run you $6-9 a bag.
Making a batch of these crispy kale chips takes 15 minutes top. Even if you are to double or triple your batch, you can make them in 25 minutes or so.
It’s also nice to know that it takes just a handful of ingredients – 4 to be exact.
Curly kale leaves, sea salt, olive oil, and your favorite flavor add-on are all you need. While my favorite is parmesan cheese and my recipe below reflects that, you can easily do other flavors.
Garlic powder, garlic salt, red pepper, and lemon salt are some other savory flavors I love and highly recommend. I suggest you experiment to come up with your repeat-worthy flavor!
And of course, regardless of any flavor you add, these kale chips will be a healthy choice. These homemade versions are even much healthier than store-bought and are void of any additives and artificial flavorings.
But I know some of you are thinking, kale chips are still chips. Are they really healthy? So here is what I know about homemade, oven-baked kale chips and their nutrition profile.
Are Kale Chips Really Good for You?
Yes, kale chips are uber-healthy, especially if you make them yourself at home in the oven using the recipe below.
Now, I’m not talking about the world’s crispiest kale crisps that have been double-fried in a fryer with lard and all. If you are making kale chips that way, I’d say their nutritional profile would be something similar to a bag of potato chips.
But if you stick to simple ingredients and healthy oils in a moderate amount, kale chips are a healthy addition you can even comfortably enjoy as a late night snack, guilt-free.
To start, kale is a superfood packed with lots of nutrients that are considered essentials.
One cup of raw curly kale provides 134 % of your daily recommended value (DV) of Vitamin C, 133% of Vitamin A, 10% of Vitamin B-6, and 9% of potassium (1).
But what’s even more impressive is its Vitamin K content. One serving provides as much as 684% of your DV (1).
In fact, kale is one of the most nutrient-dense vegetables you can eat. Whether you constantly struggle with adequate nutrient intake or not, it’s one green you want to include in your diet.
For those on a keto diet or other low-carb diet, kale regardless of its type is extremely low in carbs. There is only 6g of total carbs in every cup of raw kale and of which, half is from dietary fiber and the other from protein (1).
Other ingredients like olive oil and sea salt also bring their own health merits.
Sea salt is long known for its effectiveness in keeping you well hydrated. But that’s not all, it’s a rich source of minerals and helps balance electrolytes. In this recipe, it also adds a nice salty flavor you can’t get enough of.
Olive oil is also a healthy addition that brings this kale snacks to its perfection. It’s the light coat of olive oil that makes the kale leaves crisp and light. But not to worry. They won’t be drenched in oil. Instead, you’ll only be using a small amount, just enough to turn those leafy greens into the crunch-worthy veggie chips.
All set and done, one serving of the kale chips in this recipe will net you 102 calories, 3 g protein , 3g total carbs, 1g fiber, 9g total fat, 2g saturated fat, 7g unsaturated fat, and 0g trans fat.
If you omit the parmesan cheese and stick to salt and pepper, you’d be looking at even less calories, less saturated and unsaturated fat.
Regardless of which flavor you decide to go with, crisped kale will be a snack your whole family will love.
It even gets my picky child nibble on those crispy leaves without having me to beg her, and that’s a snack worthy of making.
So if you are ready, take out your baking sheet and let’s get started on making your very first batch of kale chips in 25 minutes.
How to Make Kale Chips
So, if you have kiddos at home who love to help you cook, bake, and roast with you, this is a great project you can do with them.
I make these baked kale chips with my child all the time, and I love how I can share what I know about nutrition, healthy eating, and cooking in general with her. Last time I made kale chips with her, she happily ate half the batch we made and I couldn’t be more proud!
So here is the amazing baked kale chips recipe I’ve been repeating.
Kale Chips RecipePrint
Here is how to make kale chips at home in a few easy steps. All you need is 4 ingredients and 15 mins! It tastes better than the store brought ones.
- 1 bunch (cup) kale, washed and thoroughly, and dried.
- 2 tablespoon extra-virgin olive oil
- 1/4 teaspoon coarse sea salt for sprinkling
- 0.5 oz finely grated Parmigiano Reggiano cheese
- Preheat the oven to 250 degrees f in the conventional bake setting if available.
- Wash the kale gently with water and pat dry each leaf. Remove the stems and discard them. You’ll only be using the leaves. Tear the kale into pieces, about the size of regular potato chips.
- Prepare a small bowl and add the kale, salt, cheese, and olive oil. If you are using other flavor add-ons like pepper, garlic powder, paprika, and such, add them now. Massage the kale so that each leaf gets thinly coated with the oil and seasoned evenly.
- Take out a baking sheet and place the kale. Position each piece so there is some space between the kale. If the kale is on top of each other, it doesn’t get as crispy. So be sure to space it out or use additional baking sheets if needed.
- Put the kale in the oven and bake for 10 -15 minutes. Toss the kale to make sure all sides get crispy and bake for an additional 10 minutes or so until it gets golden brown on the edges.
- The total time for baking should be around 20 minutes, but it depends on the oven and the type of kale. It can take up to 25 minutes, give or take. Use this total time just as a general guide. Be sure to keep an eye on it towards the end to get the perfect crisp without getting them burned. The first time around, this can be the trickiest part of getting your kale chips baked the perfect way.
- Category: Recipes
- Method: Baking
- Cuisine: American
- Serving Size: 2
- Calories: 102 calories
- Sugar: 0 g
- Sodium: 255 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 3 g
- Cholesterol: 4 mg
Keywords: Kale, GLuten-Free, Paleo, Keto, Healthy Snacks
There you have it!
Now you can enjoy your own very healthy kale chips as a snack without feeling guilty.
Let me know how yours turned out after trying out this simple kale chip recipe.