Kale Chips - Better Than A Salad

Kale is one of the most nutrient-dense foods available. I’ve tried to like it, numerous times, but I could only eat that kale salad when to do otherwise would be ungracious to my hostess. A few leaves torn up in a mixed greens salad was good, but a whole salad of it? No thanks, not for me.

Dark leafy greens for eye health

We all probably know by now that kale is an excellent source of lutein and zeaxanthin, helpful for both AMD and cataracts, among other things. It is fat-soluble, so to get the most out of it, it should be served with a fat such as an oil and vinegar dressing.

A few years ago when kale chips were the trending healthy snack. I decided I should hop on the health bandwagon and give it a try. I was not expecting too much but imagine my surprise when I discovered I liked them! They’re the perfect replacement for potato chips. If you’re like me and prefer your snacks savoury and salty over sweet, then kale chips may be for you. Everyone seems to have their own recipe and method for making these healthy chips. But the basics are the same.

One caveat; kale is high in Vitamin K, so check with your doctor if you’re on a blood thinner.

Total time: 35 min. | Prep time: 15 min. | Cook time: 20 min.
Servings: 2

A few tips before we start:

  • I find the easiest way to remove the stem is to hold the end and slide your other hand along the length of it.
  • Dry it well.  We want crispy, not soggy. After washing, I use my salad spinner.
  • Massage the oil in well. Massaging helps break down the tough cell structure and gives it a better texture. Don’t skip this step!
  • Depending on the humidity and your oven, the time can vary.
  • Watch them closely towards the end of the cooking time as they burn easily.

Ingredients for kale chips:

  • 1/2 bunch of kale (should fill 1 cookie sheet)
  • 1T olive oil
  • Freshly grated sea salt

Optional add-ons:

  • Garlic salt
  • Nutritional yeast
  • Grated Parmesan cheese
  • I’ve even found using a nacho flavoured popcorn seasoning sprinkled on as soon as they came out of the oven was delicious

Directions for kale chips:

  • Preheat oven to 300°.
  • Line a baking sheet with parchment paper.
  • Remove the stems and wash and dry the leaves.
  • Tear the leaves into large pieces (they shrink) and massage the oil into them well.
  • Sprinkle on the salt and any chosen optional extras.
  • Mix it up well.
  • Spread on your prepared cookie sheet in a single layer.
  • Bake for 10 minutes.
  • Toss them to hopefully turn most over.
  • Bake 5  - 15 minutes more.
  • Cool on the pan for a few minutes to let them crisp up a bit more.

Storage tips:

These will keep in an airtight container on the counter for 2 or 3 days if they don’t disappear immediately. They definitely satisfy that chip craving in a healthy way.

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Nutrition facts

Per Serving

  • calories: 102
  • carbohydrates: 8.9g
  • fat: 7g
  • fiber: 1.3g
  • potassium: 417mg
  • protein: 2.5g
  • saturated fat: 1g
  • sodium: 505mg

Disclaimer: We recognize that some ingredients listed in this recipe may not adhere to some diets or may include allergens for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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