First, what is kale and why eat it? Kale is a dark leafy green packed with important nutrients like vitamins, fiber, calcium, antioxidants like carotenoids and flavonoids, as well as lutein and zeaxanthin compounds. Kale can be served in many different ways (see post The Wonders of Kale), but one way that may become a fast favorite in your household is to turn kale into ‘chips’! Yum! And the taste? My husband says the kale chips taste a bit like Japanese seaweed because they are so crisp and papery thin!

So how do you make them? Very simply! Here’s how:

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Kale Chips
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

A quick way to create delicious and papery thin chips to snack on for yourself or the whole family.

Course: Snack
Cuisine: All Cuisines
Servings: 3 people
Calories: 230 kcal
Author: @dietitian_mom
Ingredients
  • 6 cups raw kale pieces torn or chopped (about 1 bunch of raw kale)
  • 4 tablespoons olive oil
  • seasonings as desired
Instructions
  1. Preheat oven to 325 degrees F (or 170 degrees C)

  2. Wash and pat dry 1 bunch of fresh kale.
  3. Cut (or simply hand tear) the leaves off the thick stems/ribs and into bite sized pieces.
  4. Put the kale pieces in a bowl, drizzle with the olive oil and then toss so that all the pieces are well coated. Use your fingers to massage the oil into the kale pieces - this will help the kale pieces get more crispy during the baking process!

  5. Put parchment/wax/baking paper on 1-2 cookie baking sheets, then spread the kale pieces on evenly.

  6. Bake for 10-15 min, then turn the pieces over. Bake another 10-15 min or until the pieces are crisp, but not overly brown.
  7. Remove the baking sheets from the oven and sprinkle on the seasonings that you desire. Some suggestions include salt, garlic salt, rosemary, garlic powder, onion powder, nutritional yeast, paprika (or cayenne pepper), pepper. Feel free to try a combination of seasonings!


Recipe Notes

Once cooled, keep the kale chips in an airtight container and these chips will stay crisp for up to 3-4 days.

Nutrition Facts
Kale Chips
Amount Per Serving
Calories 230 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 2g 10%
Sodium 51mg 2%
Potassium 657mg 19%
Total Carbohydrates 11g 4%
Protein 5g 10%
Vitamin A 267.7%
Vitamin C 194.9%
Calcium 20.1%
Iron 11.5%
* Percent Daily Values are based on a 2000 calorie diet.

Whether your child normally likes vegetables or not, this is sure to be a winner for him/her and probably the rest of the family! By the way, you can bake and turn the leaves of other vegetables like swiss chard, beets, turnip greens or radish leaves into crunchy ‘chip’ snacks too!

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