Crispy, savory, and naturally rich in micronutrients—these oven-baked kale chips are a clean, satisfying alternative to processed snacks.
Preparation Time
- Prep: 10 minutes
- Cook: 20 minutes
- Total: 30 minutes
- Servings: 2–3 small bowls
Ingredients
- 1 large bunch of fresh kale (about 200 g), washed and dried
- 1 tbsp extra virgin olive oil
- ½ tsp garlic powder or smoked paprika (optional)
- Pinch of sea salt
Instructions
- Preheat oven to 300°F (150°C).
- Prepare kale: Remove stems and tear leaves into bite-sized pieces. Dry thoroughly—excess moisture prevents crisping.
- Season: In a large bowl, massage kale with olive oil, salt, and optional seasonings until evenly coated.
- Bake: Spread in a single layer on a parchment-lined baking tray.
- Cook: Bake for 20 minutes, flipping halfway through. Watch carefully during the last 5 minutes to prevent burning.
- Cool and enjoy: Let cool on the tray to crisp fully before serving.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~110 kcal |
| Protein | ~3 g |
| Carbohydrates | ~8 g |
| Fiber | ~2.5 g |
| Total Fat | ~7.5 g |
| Saturated Fat | ~1 g |
| Vitamin A | ~200% DV |
| Vitamin K | ~500% DV |
| Calcium | ~10% DV |
Evidence-Based Health Benefits
1. Kale is packed with antioxidants like quercetin and kaempferol
These help reduce oxidative stress and inflammation.
Reference: Pandey KB, Rizvi SI. Oxid Med Cell Longev. 2009.
2. Rich in vitamin K1 for bone and cardiovascular health
Vitamin K regulates calcium and may protect arteries.
Reference: Cockayne S et al. Arch Intern Med. 2006.
3. Extra virgin olive oil improves nutrient absorption
Boosts absorption of fat-soluble vitamins and provides heart-healthy monounsaturated fats.
Reference: Schwingshackl L et al. J Am Coll Cardiol. 2017.
Tips for Best Results
- Dry kale completely before baking. Even small amounts of moisture lead to sogginess.
- For even baking, don’t overcrowd the tray. Use two trays if needed.
- Experiment with spices like curry powder, chili flakes, or nutritional yeast for extra flavor and nutrients.
- Store leftovers in an airtight container with paper towel to keep chips crispy for 1–2 days.
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