Healthy Kale Chips

I first heard of Kale chips from a friend. I had never tasted them in fact I didn’t really eat kale.

This green leafy vegetable was always seen as a garnish on my plates at restaurants.

I was intrigued and decide to try making some.

I found that not only are these chips easy to make they are so good for you.

One cup of fresh curly kale provides the following nutrition;

    Calories 33.5
    Vitamin A 10302 IU
    Vitamin C 80.4 mg
    Vitamin K 547 mcg
    Folate 19.4 mcg
    Calcium 90.5 mg
    Magnesium 22.8 mg
    Phosphorus 37.5 mg
    Potassium 299 mg
    Total Omega-3 fatty acids 121 mg
    Total Omega-6 fatty acids 92.4 mg

These green leafy chips are popping up everywhere. I love to make them from my garden grown kale and I don’t have to feel guilty about eating all I want.

Making Kale Chips


5-6 large kale leaves
2 teaspoons of your favorite oil, I use Grape seed oil
Cookie sheets
Parchment paper

Preheat oven to 300 degrees F

1. Wash and shake dry kale leaves.

2. Remove tough stems from kale leaves. Break up leave into smaller pieces.

3. Place kale leaves into a medium bowl and pour two teaspoons of oil over leaves.

4. With your hands knead the oil onto all the kale surfaces. The leaves will be shiny.

5. Place kale leaves onto a cookie sheet covered with a piece of parchment paper. Spacing leaves so they don’t overlap.

6. Sprinkle salt over kale leaves.

Bake in oven for 10-20 minutes. Check after 10 minutes. Kale chips scorch fast so keep an eye on them. If the leaves are still moist cook a few more minutes until all the leaves are crisp.

Cool chips and store in an air tight bag or container after they are completely cooled. Handle carefully as they are fragile. My husband really loves these. I keep them on the counter and soon they disappear. I don’t complain.

Seasoning variations:

These chips taste great with just salt but adding some other flavorings can add a great zing. Try your favorite seasoning and add it to the kale after you put the oil on them. The oil will help the seasoning stick to the kale.


Grated parmesan or Asiago cheese
Garlic Salt
Smoky paprika
Your favorite herb seasoning

Chips can be crushed and used on pop corn, in salads and as a topping on casseroles. Try some fun ways to use your chips, but of course eating is the best way to consume these.

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