Kale is a cruciferous vegetable rich in many oxidation-fighting antioxidants and nourishing vitamins and minerals. Don’t let its lettuce-like appearance fool you: this vegetable is a lot more versatile than you make think.
Sure, paired with your favorite raw vegetables, kale makes a delicious and detoxifying raw salad, but did you know that kale could be baked into low-calorie crispy chips that are practically guilt-free?
You may find bagged kale chips in gourmet supermarkets and health food stores, but they’ll cost you up to $10 and up to 250 calories per bag. With those stats, a powerful whole food snack quickly loses its value. A bag of zesty nacho-flavored kale chips grabs attention, but how about its lengthy list of ingredients that raise the calories, fat and carbohydrates?
What’s the solution? Skip the decadent packaged kale chips…pick up a fresh bunch of kale from the produce aisle instead and follow this quick and easy baked kale chips recipe. Kale maintains its wholesome reputation and you spend no more than $3. Everybody wins!
Baked Kale Chips Recipe | Ingredients
- 1 large bunch of fresh kale
- 1/3 tsp of pre-mixed seasoning of sea salt, rosemary, garlic, sage, black pepper
- 1 pinch of paprika
- 1 tbsp of olive oil
*This recipe provides up to 3 servings of kale chips, each containing less than 80 calories.
Quick tips: Try using an olive oil spray to cut the calories down even further.
There are tons of different ways you can dress up your kale chips. For a fancy cashew crust, try soaking 1 cup of cashews in water for a few hours, then blending the cashews with 1/3 cup of water, 1 tsp of apple cider vinegar, and 1 tbsp of olive oil; coat the kale with the cashew dressing before baking.
Feel free to experiment with different seasonings. Add some chili powder and splash of lime juice after baking. You can even add 1-2 tablespoons of nutritional yeast for a great nutty flavor.
Interested in keeping it raw? If your oven can be set on a low temperature of 100 ℉ then raw kale chips can be made in the oven. If not, the kale chips can be placed in a dehydrator for about 2 hours.
Baked Kale Chips Recipe | Preparation Instructions
- Preheat oven to 350 ℉.
- Carefully tear the kale leaves off of the firm stems and break them up into pieces as if you are making a salad. The pieces will shrink in the oven so don’t make them too small! Thoroughly wash the leaves and then pat the leaves dry.
- In a large bowl, sprinkle your kale leaves with the olive oil and the mixture of seasonings. If the seasoning is not pre-mixed, go ahead and create a mixture before adding them to the leaves.
*Be careful not to over-salt: if salt is not included in your seasoning mix a generous pinch should be plenty. Toss the leaves gently to give them an even coat of the olive oil and seasonings.
- Spread the kale leaves out on a baking sheet in one layer. The leaves will quickly shrink in the oven so don’t worry if they are close together on the pan. The oil mixture on the leaves should prevent them from sticking so you shouldn’t have to use a non-stick spray.
- Bake the kale leaves in the oven for 10-15 minutes or until crisp and golden brown.
If you want to learn more about how to use kale and some interesting ways to work it into your diet, check out this Kale 101 article . Hope you enjoy the recipe—if you try it out, let us know how you like it!