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Kale Chips – A Great Low-Carb Crunchy Salty Snack

Kale chips satisfy that craving we all get from time to time for something we can crunch into. Even more, sometimes you just need a good salty snack. When you’re low-carbing it, don’t you especially crave that crunch since your not eating things like toast or homemade potato chips? Recently my new neighbor friend, Melissa, brought us some Kale chips to try. I know they sound too healthy to be good, but I was surprised that all of us loved them! This time of year Kale is easy to find, too, so head to your farmer’s market before it’s done for the year and snag yourself some Kale.

Another reason I love this recipe is because of something you may not be aware of… Did you know that green veggies like spinach, kale, chard and others shouldn’t be eaten raw, such as in a green smoothie, because they contain oxalic acid, which blocks mineral absorption? Oxalic acid is reduced by cooking, though, so just give it a light steam before you toss it into your smoothies. Cruciferous vegetables, such as cauliflower, cabbage, broccoli, and a few others, should also be gently cooked before eating them to reduce the goitrogens, which are substances that suppress the function of the thyroid gland. (Read about other veggies that should be lightly cooked before eating. Also here’s more info from Dr. Kaayla Daniel, Plants Bite Back.) By the way, you’ll only want to buy organic because Kale is on the “Dirty Dozen” list, which means it is usually heavily sprayed with chemicals.

Kale Chips

  • Rinse and dry Kale leaves well, then break into chip-sized pieces (I tore the pieces off of the big stems) NOTE: a Twitter friend, Marc, says he doesn’t tear his into pieces…interesting…might save some time.
  • Dip each piece into olive oil or brush on the leaves — even easier: toss in a bag with the oil to coat.
  • Sprinkle with sea salt and garlic powder
  • Bake at 350*, flipping over when needed, and watching so they don’t burn
  • Time will vary, but mine took about 10 minutes to get nice and crispy
  • Enjoy!

Recently Sarah posted her recipe for Kale Chips to Protect Your Thyroid that you might want to check out – it’s different from this one and calls for vinegar. These might be good for that sour and salty flavor that’s so good together sometimes!

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  1. I started making these last fall. It could replace popcorn for movie watching IMHO! Sometimes it doesn’t come out crispy. Maybe I use too much olive oil and it comes out chewy with same oven roasted flavor. I like it that way too. Maybe there is too much on the tray or they are too crowded. I have added a little balsamic vinegar at times.

  2. I started making these a couple years ago when my csa was sending kale every week and I needed something to use it up. My littles love it and will even ask for it. I put the olive oil and salt into a big bowl and toss the kale in it. I can use less oil that way so it gets crispier. I do believe I’ll have to try vinegar next time. Mmmmm….

  3. Tonya, the dehydrator won’t be the same sadly. It will still be good, but you won’t get the real “chips” flavor. Just my two cents.

    Thanks for the mention 😉 The easy way to do it is to just slice the “strip” of the stalk. that way you will end up with 2 “strips” from one leaf. They are also easier to manage on your cookie sheet then pieces.


    • Hi Marc, good to see you over here! Thanks for the tip on the dehydrator, shows what I know!

      When you take more pics this weekend, be sure to pop back and leave a link.


  4. I don’t think I’ve posted here, but read your blog often. I just had to comment on the kale chips. My mother makes “Cheesy Kale Chips” in her dehydrator that are SO GOOD! She uses nutritional yeast and red peppers for the cheesy flavor. She puts them in for about 6 hours, flips them, and then for another 6 hours or so till crispy – and they do get crispy. They’re more addictive than potato chips! My kids all love them and beg for more!

    • I did end up making some, and they went fast – I’m all out of kale now. :)

      They were the most unique sensation I’ve had in a while – they just disintegrate in your mouth. I also had a batch of sauerkraut (my first attempt at making) that needed testing so I threw some kale chips, some roast beef and sauerkraut on a slice of toasted sourdough bread and it added a great flavor. Thanks for the inspiration.

  5. I love making kale chips! It’s the only way I can think of to eat half a bundle of kale in one sitting. :) I usually dip them in a mixture of equal parts olive oil/rice vinegar/soy sauce. then a generous crackling of black pepper. mmmmm.

  6. Lost this comment in a big bad website glitch, from Marta:

    I love Kale chips!
    I was reading on your website though that you’re not supposed to use olive oil for cooking in high temperatures and this recipe uses olice oil. Can you clarify it for me? I use oilive oild for roasting veggies and meat now, so I wanted to know if it’s fine or not. Thanks!

    • Does anyone have my reply to Marta handy so I don’t have to rewrite??? (It was probably emailed to you yesterday…)

      • OK here’s basically what I said…

        The “virgin” less refined olive oils are better in salad dressings, etc. and the refined olive oils that have higher smoke points are what I use if baking at high heat or frying. Best to check with individual manufacturers to see what their smoke points are, since it’s all across the board depending on the company.

  7. Oh my gosh, these were delicious! I just got a bunch of kale at the market and knowing I couldn’t eat all of it before it went bad, I decided to try this.
    I have to admit, when I mentioned making “kale chips” to my hubby, he thought it was strange but indulged me. Turned out to be fantastic! Great snack food. Thanks Kelly!

  8. I just bought a Nesco dehydrator. I made my own kale chips. I learned that Kale is one of those veggies that you have to blanch to be able to absorb the nutrients! So I boiled a big pot of water, then keeping the kale leaves whole, dipped the entire bunch into the pot of water for 30 secs? Let it turn a nice bright green. The leaves will wilt but not be mushy. Rinse (or dip) in ice cold water. the I used scissors to cut the leaves into chip-size pieces. Tossed with seasonings of choice, then put on the dehydrator sheet for overnight. They were dry and crisp in about 8 hours? Really fast. And keep the heat level and or below 115 degrees to preserve nutrients (so I’ve heard). But you can get really adventurous with your spices, etc. And I saw a you tube that said to keep the stalks for juicing. I didn’t even think of THAT! I kept it for veggie broth. Hope this helps someone out there. I’m still experimenting, but the resulting chips on my first try are REALLY GOOD AND CRUNCHY! I sprinkled with sea salt after they were done and stored them in a plastic zipper bag.

  9. Pregnant lady here. I make them when no one else is around. LOL! I don’t want to share.

  10. I use bagged chopped kale and dehydrate them. I baked some and dehydrated some and found that the dehydrated ones stay crispy longer.

  11. I would not worry about oxalic acid on spinach. First, it contains very little and therefore, the amount that of minerals it can prevent you from absorbing is also very little. However, the really cool thing is that there are a numbers of different strains of good bacteria that can prevent oxalates (minerals attached to oxalic acid) from forming. I just spent last night researching good bacteria strain in our gut and in fermented foods (it was a Saturday night and apparently, I do not have a life). I knew of a specialty bacteria that could do this but did not realize that so many mainstream stains like the big guy Lactobasilcus acidophilus, and other such as L. plantarum, L. thermophiles, L.Brevis also prevent oxalates

    It shows us that once again, it is not so much about the food, but what is in our gut that determines how we benefit from the food. Hope this info is helpful.

    • Hmmmmm, this IS very interesting Lorene! (You not having a life helps *us*, lol!)

      Any chance you could share some of these research links with us in case we want to read more?


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