Crispy oven-baked kale chips finished with a touch of lemon zest for a refreshing twist. A crunchy, nutrient-rich snack alternative to traditional chips.
Preparation Time
- Prep: 10 minutes
- Bake: 20–25 minutes
- Total: 30–35 minutes
- Servings: 4
Ingredients
- 1 bunch of fresh kale (about 6 cups, torn and stems removed)
- 1 tablespoon extra virgin olive oil
- ½ teaspoon sea salt
- ½ teaspoon garlic powder (optional)
- Zest of 1 organic lemon
Instructions
- Preheat oven to 300°F (150°C).
- Wash and dry kale thoroughly (use a salad spinner or pat dry with a clean towel).
- Tear kale leaves into bite-sized pieces and place in a large bowl.
- Massage olive oil and salt into the kale for about 1 minute, making sure all pieces are coated.
- Spread kale evenly on a baking sheet lined with parchment paper in a single layer.
- Bake for 20–25 minutes, checking after 15 minutes to prevent burning.
- Remove from the oven, sprinkle with lemon zest while still warm, and let cool completely before serving.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~70 kcal |
| Carbohydrates | ~6 g |
| Protein | ~2 g |
| Fat | ~5 g |
| Fiber | ~1.5 g |
| Vitamin A | ~100% DV |
| Vitamin C | ~85% DV |
| Calcium | ~10% DV |
Evidence-Based Health Benefits
1. Antioxidant and anti-inflammatory support
Kale is rich in quercetin, kaempferol, and vitamin C, which support immune health and reduce oxidative stress.
Reference: Seyedrezazadeh et al., Nutrition Reviews, 2014.
2. Eye and skin protection
High in beta-carotene and lutein, kale supports vision and protects against UV damage.
Reference: Bernstein et al., Archives of Biochemistry and Biophysics, 2010.
3. Bone and heart health
The vitamin K and calcium in kale support bone density and cardiovascular function.
Reference: Booth et al., Journal of Nutrition, 2000.
Kitchen Tips
- Dry kale thoroughly—moisture leads to steaming instead of crisping.
- Avoid overcrowding the pan; use two baking sheets if needed.
- For more flavor, try adding nutritional yeast, smoked paprika, or chili powder before baking.
- Store leftovers in an airtight container at room temperature to maintain crispness.
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