Foolproof Kale Chips Three Ways
Martina Slajerova- Ready in 50m
- 1.8 g net carbs
- 48 kcal
- Serves 4
This post may contain affiliate links, see our disclaimer.
This is a foolproof guide to the crispy kale chips! Kale chips are a great low-carb alternative to potato chips. You can enjoy them on a low-carb, paleo or even ketogenic diet because they will not kick you out of ketosis like their high-carb alternatives.
My first experience with kale chips wasn't brilliant - I left the stems in, burnt them and used too much oil. So I knew it will take a few more attempts before they were perfect. Today I'm sharing keto kale chips with my top three seasonings: curried, smoky paprika and Mediterranean.
Step-by-step
Preheat the oven to low, 115 °C/ 240 °F. Remove the stems and tear or chop into large-bite-sized pieces. Don't make them too small, they'll shrink a bit while baking. Wash the kale thoroughly. Place in a salad spinner to remove excess moisture.
Make sure you drain it completely (paper towel works best). If you don't dry it enough, it will get soggy. Pour in the melted ghee ...
... and "massage" into the kale leaves evenly. Mix the seasoning (if used): Curried or ...
Other seasonings: Smoky paprika or Mediterranean. If making Mediterranean kale chips, do not add the Parmesan at this point - it will be added at the end of the baking process.
Sprinkle the salt and seasoning over the kale leaves and mix using your hands until the seasoning covers the kale from all sides. Spread in a single layer on a baking sheet lined with baking paper and transfer into the oven.
If you don't want to get messy, simply place the kale into a ziploc bag, add the seasoning and shake well.
Bake for 20 minutes, then turn the baking sheet round to ensure even cooking. Place back in the oven and bake for 20 more minutes (total of 40 minutes).
If making Mediterranean kale chips, add the Parmesan cheese for the last 5-10 minutes of the baking process. Simply sprinkle the Parmesan cheese on top of the kale chips.
When done, remove from the oven and set aside to cool down for 5 minutes. After the kale cools down completely, place it in an airtight container and store at room temperature. Enjoy!
Recipe
Foolproof Kale Chips Three Ways
★★★★☆4.3This is a foolproof guide to the crispy kale chips! Kale chips are a great low-carb alternative to potato ...
- Hands on
- 10m
- Overall
- 50m
- Servings
- 4
- 1.8 g
- Net carbs
- 1 g
- Protein
- 4 g
- Fat
- 48
- kcal
Ingredients makes 4 servings
- Basic recipe (plain kale chips)
- 3 Optional Seasonings
Note
Nutrition facts listed are for plain kale chips (no additional seasoning).
Instructions
Preheat the oven to low, 115 °C/ 240 °F. Remove the stems and tear or chop into large-bite-sized pieces. Don't make them too small, they'll shrink a bit while baking. Wash the kale thoroughly. Place in a salad spinner to remove excess moisture.
Make sure you drain it completely (paper towel works best). If you don't dry it enough, it will get soggy. Pour in the melted ghee ...
... and "massage" into the kale leaves evenly. Mix the seasoning (if used): Curried or ...
Other seasonings: Smoky paprika or Mediterranean. If making Mediterranean kale chips, do not add the Parmesan at this point - it will be added at the end of the baking process.
Sprinkle the salt and seasoning over the kale leaves and mix using your hands until the seasoning covers the kale from all sides. Spread in a single layer on a baking sheet lined with baking paper and transfer into the oven.
If you don't want to get messy, simply place the kale into a ziploc bag, add the seasoning and shake well.Bake for 20 minutes, then turn the baking sheet round to ensure even cooking. Place back in the oven and bake for 20 more minutes (total of 40 minutes).
If making Mediterranean kale chips, add the Parmesan cheese for the last 5-10 minutes of the baking process. Simply sprinkle the Parmesan cheese on top of the kale chips.When done, remove from the oven and set aside to cool down for 5 minutes. After the kale cools down completely, place it in an airtight container and store at room temperature. Enjoy!
Nutrition per serving, about 1 cup
Carbs 16%Protein 8%Fat 76% of calories
- Net carbs
- 1.8 g
- Total carbs
- 2.8 g
- Fiber
- 1 g
- Sugars
- 0.6 g
- Protein
- 1 g
- Fat
- 4 g
- Saturated fat
- 2.3 g
- Calories
- 48 kcal
- Sodium
- 299 mg · 13% RDA
- Magnesium
- 10 mg · 2.57% RDA
- Potassium
- 141 mg · 7.06% EMR
Nutrition by ingredient
| Per about 1 cup | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Kale, curly, fresh | 1.8 g | 1 g | 0.2 g | 14 |
| Ghee | 0 g | 0 g | 3.8 g | 34 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Total | 1.8 g | 1 g | 4 g | 48 |
Serving size about 1 cup
- Gluten free
- Dairy free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Low FODMAP
- Vegetarian
- Vegan
You may also like
Keto Tandoori Coconut Chips
Crispy Multiseed Keto Crackers
Jalapeño Cheese Crisps
Ultimate Keto Nut Butter
Chile-Lime Spiced Almonds
Crunchy Low-Carb Kale Crackers
The Best Low-Carb & Keto Tortillas, Taco Shells & Nachos
Low-Carb Roasted Zucchini Hummus
Keto Savory Spiced Pecans
Cheesy Grain-Free Spinach Crackers
Ultimate Keto Breadsticks
Keto Avocado & Basil Dip
Quick & Easy Baba Ganoush
Quick & Easy Chunky Guacamole
Super Simple Keto Cheetos
Sweet and Savory Roasted Pepitas
Comments & ratings (10)
Martina, I'm going to try your Kale Chips 3 Ways recipes. However, the kale I happen to have purchased is called "Lucinado" kale -- which is smoother, perhaps thicker, and not at all frilly as the kind of kale I see in your pics and other pictures. Do you happen to know if your Kale Chips 3 Ways recipe would also apply to the Lucinado kale? The baking time and temp would be the most important factor for this slightly different variety of kale.
Looking forward to following your posts on a variety of recipes. Thank you so much!
Hi Karen, that is - if I'm not wrong - the same or similar to Cavolo Nero (Italian dark kale - long dark leaves with thick stems). I think it will work wonderfully because this kale is slightly thicker and I think it will make crispier chips. It may take a little longer to dehydrate - I would not change the temperature. Let me know how it went! 😊
First time I’ve ever made kale chips, and they were fantastic. I never even thought of using ghee. I was hesitant to make kale chips because I was fearful they would be too soggy. These are perfection! Thanks for sharing!
Thank you Sarah!
Hey!I'm interested in trying this but I can't tell how many servings it makes, do you consider this recipe one serving? Thanks
Hi Kristin, the recipe makes 4 servings and nutrition facts are per one serving.
There seems to be so many different measurements for net carbs in kale, I'm really confused as to what is correct
Hi Anita, I understand why you feel that way. All nutrition facts in my recipes are taken from the USDA database which is very accurate.
Hi there! I am also so very confused on the net carb count. I had made Kale chips (my ultimate favorite) and was disappointed once I plugged them into MyFitnessPal and discovered that such a small amount had just shy of 7grams of net carbs. Can you offer any help? Im liking the way I'm feeling but so disappointed in my small window of vegetable choices on keto. Thanks in advance!!
Hi Mara, apologies for the delayed response. With MFP and it's better to double-check. Apps like this one use crowd-sourcing (data generated by their users) to collect data. As a result, they're not verified and contain errors, sometimes even missing macronutrients. I hope this helps.