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The first time I tried kale chips was at my friend Terrie's house. I thought she was crazy. They really didn't look that appetizing. I picked a couple up. They were shriveled and when I grabbed them it sounded like I just had picked up a handful of dead autumn leaves. Because she was my friend, I would appease her and try them. I put one in my mouth expecting the worst. But what I tasted, was shocking. Crispy, salty, goodness in my mouth. Really? Lettuce as a snack? The truth is, kale chips can be pretty addicting, and as long as you don't go overboard with the salt, they're very healthy and good for you too!
To make kale chips, you only need three ingredients. Maybe, four. You'll need one or two bunches of kale. I used two as you can see below.
Start by preheating your oven to 300 degrees F. Wash the kale thoroughly and dry it in a clean towel. Tear the leaves off of the "ribs" of the kale into bite size pieces. Some people choose to tear the pieces off first and then use a salad spinner to help dry the leaves. Choose whichever method you prefer. Lay the kale out on a baking sheet being careful not to overlap the pieces.
Then, grab your bottle of olive oil, sea salt and minced garlic if you wish. Toss the leaves with about 2 tablespoons olive oil, 1 teaspoon minced garlic, and a sprinkling of sea salt.
Bake the leaves until crisp, turning halfway through, about 20 minutes. The leaves actually seem to turn greener as they are baking. Let them crisp well, but be careful not to let them burn. Once they are done, take the baking sheet out of the oven and let them cool.
You'll notice that once they're done baking, it looks like a lot less kale than what you started out with. The two bunches I baked all fit into this gallon plastic bag. I took some to work to snack on and left the rest home for my husband to munch on. I think he still prefers tortilla chips to kale chips, but I give him credit for trying something healthy. My almost five-year-old, however, commented, "Mom, how do you make those? With dirt?"
Healthy Baked Kale Chips
You need to try this low calorie, addicting snack! So flavorful and so good for you, this healthy baked kale will be well loved by all!
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Calories: 87kcal
adjust servings:
Ingredients
- 2 bunches kale
- 2 tablespoons olive oil
- 1 teaspoon minced garlic
Instructions
- Preheat oven to 300 degrees.
- Wash the kale thoroughly and dry. Tear the leaves off of the "ribs" of the kale into bite size pieces and lay them out on a baking sheet.
- Toss the leaves with about 2 tablespoons olive oil, 1 teaspoon minced garlic, and a sprinkling of sea salt.
- Bake the leaves until crisp, turning halfway through, about 20 minutes.
- Let them crisp well, but be careful not to let them burn. Once they are done, take the baking sheet out of the oven and let them cool.
Notes
- Proper Kale Preparation: Ensure the kale leaves are thoroughly washed and dried before baking to prevent the chips from becoming soggy. Use a salad spinner or pat the leaves dry with a clean kitchen towel to remove excess moisture. Moisture can hinder the crisping process and result in chewy rather than crispy kale chips.
- Even Coating and Seasoning: Toss the kale leaves with the olive oil, minced garlic, and sea salt until they are evenly coated. This ensures that each chip is seasoned properly and achieves a uniform level of crispiness during baking. For added flavor, consider incorporating additional seasonings such as smoked paprika, nutritional yeast, or Parmesan cheese.
- Monitoring and Adjusting Baking Time: Keep a close eye on the kale chips while they are baking to prevent them from burning. Rotate the baking sheet halfway through the baking time to ensure even crisping. Depending on your oven and the thickness of the kale leaves, baking times may vary, so start checking for doneness around the 15-minute mark. The chips are ready when they are crispy and slightly golden brown. Allow them to cool completely on the baking sheet before serving to maintain their crisp texture.
Nutrition
Calories: 87kcal | Carbohydrates: 1g | Protein: 0.3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 4mg | Potassium: 30mg | Fiber: 0.3g | Sugar: 0.1g | Vitamin A: 733IU | Vitamin C: 7mg | Calcium: 21mg | Iron: 0.2mg
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Oven-Baked Kale Chips
2 bunches kale
2 tablespoons olive oil
1 teaspoon minced garlic
-
Preheat oven to 300 degrees.
-
Wash the kale thoroughly and dry. Tear the leaves off of the "ribs" of the kale into bite size pieces and lay them out on a baking sheet.
-
Toss the leaves with about 2 tablespoons olive oil, 1 teaspoon minced garlic, and a sprinkling of sea salt.
-
Bake the leaves until crisp, turning halfway through, about 20 minutes.
-
Let them crisp well, but be careful not to let them burn. Once they are done, take the baking sheet out of the oven and let them cool.
I hope you try this low calorie, nutritious snack. They really can be addicting and at a party they're a great conversation piece. Thanks to my friend, Terrie, I now have a healthier go-to option when I'm craving salty potato chips!
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