Ingredients

Kale Leaves

The kale leaves used for baking into chips can be either curly or lacinato (also known as Italian dinosaur kale). The latter variety has a slightly bitter taste and chewy texture, while the former type tends to have a milder flavor.

For baking kale chips, it’s generally recommended to use younger leaves that are less tough in texture. If using older leaves, be sure to remove any stems or hard parts before cutting them into desired pieces.

Here are the steps involved in preparing kale for baking:
Remove the leaves from the stem and tear or cut them into bite-sized pieces.
Rinse the torn leaves under cold running water to remove dirt and bacteria. Pat dry with paper towels or a clean kitchen towel to remove excess moisture.

Other ingredients you’ll need for this recipe include:
Olive oil
Salt
Any additional seasonings you like (e.g., garlic powder, onion powder, cumin, chili powder, or smoked paprika)

A note on the amount of olive oil used: While it’s tempting to use more oil to ensure crispiness, too much can result in an overly greasy and oily end product. Start with a small amount (about 1-2 tbsp per cup of kale) and adjust as needed.

2 cups curly kale leaves

The ingredients required for this delicious Baked Kale Chips Recipe include:

  • 2 cups curly kale leaves
  • 1 tablespoon olive oil
  • Salt to taste
  • Optional seasonings such as garlic powder, paprika, or lemon pepper (about 1/4 teaspoon each)
  • 1/4 cup grated Parmesan cheese (optional)
  • Cayenne pepper (a pinch, optional)

The curly kale leaves are a crucial component of this recipe, providing the perfect texture and flavor for baked kale chips. It’s essential to choose fresh and tender leaves for optimal results.

stems removed and discarded

The ingredients used in making baked kale chips are essential for their flavor, texture, and overall taste. The primary ingredient required is kale leaves, which should be washed thoroughly to remove any dirt or debris.

Once cleaned, it’s necessary to remove the stems from the kale leaves. This process involves cutting out the tough, fibrous center of each leaf, where it meets the stem. The stems are removed and discarded as they can make the kale chips bitter and unpalatable.

After removing the stems, the kale leaves should be torn or cut into bite-sized pieces to increase their surface area. This will help the leaves crisp up during baking and result in a more satisfying texture.

In addition to kale, other ingredients like olive oil, salt, garlic powder, and lemon juice are often used to add flavor to the baked kale chips. Some recipes may also include additional seasonings or spices, such as paprika, chili powder, or dried herbs, depending on personal preference.

Instructions

Preliminary Steps

In order to successfully create delicious baked kale chips, it’s essential to begin with a few preliminary steps that will ensure the best possible results.

The first step is to choose the right type of kale. There are several varieties available in most supermarkets, but for baking, curly-leaf kale or lacinato (also known as dinosaur kale) work particularly well.

Next, preheat your oven to 275°F (135°C). This lower temperature will help to gradually dry out the kale, rather than burning it, and result in a crispy texture.

Before removing the stems from the leaves, give the entire bunch a good rinse under cold running water. Pat the leaves dry with paper towels or a clean kitchen towel to remove excess moisture.

Remove the stems by holding the stem end of each leaf between your thumb and index finger, and gently pulling downwards to release the stem from the leaf. You can also use a sharp knife to carefully cut out the stem at an angle if it’s particularly stubborn.

Tear the leaves into bite-sized pieces or use kitchen shears to chop them into uniform pieces, depending on your desired chip size.

Place the kale pieces in a large bowl and drizzle with olive oil. Toss to coat evenly, ensuring every piece is lightly coated but not dripping wet.

Sprinkle any additional seasonings or toppings you like over the kale pieces – salt, garlic powder, chili powder, or grated Parmesan are all great options.

Preheat the oven to 275 degrees Fahrenheit.

The first step in preparing baked kale chips is to preheat the oven to 275 degrees Fahrenheit.

This temperature setting allows for a gentle cooking process that helps retain the natural nutrients and flavors of the kale.

Next, choose a fresh bunch of curly kale, and remove any stems or tough parts. This will help make it easier to separate into individual leaves.

Rinse the kale in cold water to remove any dirt or impurities, then gently

shake off excess moisture.

To make the kale chips more flavorful, mix together your desired seasonings and spices in a small bowl. Some popular options include:

  • Salt: adds a touch of savory flavor
  • Garlic powder: provides a subtle depth of flavor
  • Paprika: adds a smoky, slightly sweet note
  • Lemon pepper: contributes a bright, citrusy flavor

To coat the kale leaves with the seasonings, simply

sprinkle them evenly over the leaves, making sure to cover as much surface area as possible.

Finally, place the seasoned kale leaves on a baking sheet lined with aluminum foil or parchment paper, leaving a little space between each leaf for even cooking.

Put the baking sheet in the oven and let it cook for 10-15 minutes, or until the kale chips are crispy and golden brown. You may need to shake the sheet halfway through to ensure even cooking.

Once the kale chips are done, remove them from the oven and

let them cool completely on a wire rack before serving.

Enjoy your delicious homemade baked kale chips as a healthy snack or use them as a topping for salads, soups, or sandwiches!

Rinse the kale leaves in cold water, pat dry with a towel.

To achieve perfectly crispy baked kale chips, it’s essential to follow these steps carefully, starting with properly preparing the kale leaves.

The first step involves rinsing the kale leaves in cold water. This helps to remove any dirt or debris that may be stuck to the leaves, ensuring they’re clean and free from impurities.

After rinsing, it’s crucial to pat the kale leaves dry with a towel. This removes excess moisture from the leaves, which can cause them to steam instead of crisp up during the baking process.

The goal is to remove as much moisture as possible without over-drying the leaves, which can make them brittle and prone to breaking. A gentle patting motion with a clean towel should suffice.

Nutrition Facts and Tips

Benefits of Kale Chips

Kale chips are a popular snack that has gained widespread recognition due to their numerous health benefits and delicious taste. The key ingredient, kale, is a nutrient-rich leafy green vegetable that provides an array of essential vitamins, minerals, and antioxidants.

When it comes to nutrition facts and tips about kale chips, here are some key points to consider:

  • Kale chips are extremely low in calories, with a serving size of approximately 1 ounce (28g) containing only 50-60 calories. They also have a low fat content, making them an excellent option for those looking to manage their weight.
  • One of the most significant benefits of kale chips is their high fiber content. A single serving contains around 5% of the recommended daily intake of dietary fiber, which can help regulate digestion and promote satiety.
  • Kale chips are an excellent source of essential vitamins and minerals, including vitamins A, C, and K, as well as calcium, iron, and potassium. These nutrients play a crucial role in maintaining healthy bones, immune function, and heart health.
  • The antioxidant properties of kale make it an effective snack for protecting against oxidative stress and inflammation in the body. This can help reduce the risk of chronic diseases such as cancer, diabetes, and cardiovascular disease.

When it comes to tips on preparing baked kale chips, here are some helpful suggestions:

  • Choose the right type of kale: Curly-leaf or lacinato (also known as dinosaur) kale works best for baking into crispy chips. Avoid using baby kale or any type of kale that has a soft texture.
  • Rinse and dry the kale leaves: This step is crucial in removing excess moisture, which can prevent the kale from becoming crispy. Gently pat the leaves with a paper towel to remove any excess moisture.
  • Use the right seasonings: Choose mild seasonings that complement the natural flavor of kale, such as sea salt, olive oil, and garlic powder. Avoid using strong seasonings like hot sauce or chili powder, which can overpower the taste.
  • Bake at the right temperature: Preheat your oven to 250°F (120°C) for a crispy texture that’s not too crunchy. For an extra-crunchy texture, you can try baking the kale chips in smaller batches to ensure even cooking.

By following these tips and nutrition facts, you can enjoy the delicious taste of baked kale chips while reaping their numerous health benefits.

According to Harvard University’s School of Public Health, dark leafy greens like kale are rich in antioxidants, vitamins A, C, and K.

Kale is a nutrient-dense food that provides an excellent source of essential vitamins and minerals. As stated by Harvard University’s School of Public Health, dark leafy greens like kale are rich in antioxidants, which help protect cells from damage caused by free radicals.

One of the key benefits of consuming kale is its high content of vitamin K. This essential nutrient plays a critical role in blood clotting and bone health, making it an important component of a healthy diet.

Kale is also an excellent source of vitamins A and C, both of which are vital for maintaining healthy vision and immune function. Vitamin A helps to regulate cell growth and differentiation, while vitamin C serves as an antioxidant that helps protect cells from damage caused by free radicals.

In addition to its high content of essential vitamins and minerals, kale also provides a range of other health benefits. It is rich in fiber, which can help promote digestive health and support healthy blood sugar levels.

Kale has also been shown to have anti-inflammatory properties, making it a potential therapeutic option for reducing inflammation and improving symptoms associated with conditions such as arthritis.

When it comes to incorporating kale into your diet, there are several tips and tricks that can help you get the most nutritional benefits. One of the simplest ways to consume kale is by adding it to salads or smoothies, where its slightly bitter flavor pairs well with a variety of other ingredients.

You can also use kale as a substitute for spinach in many recipes, making it a versatile ingredient for a range of different dishes. Another option is to try baking kale chips, which provides a crispy and delicious way to enjoy this nutritious food.

Per serving (1 ounce or 28 grams), baked kale chips provide about 50% of the daily recommended intake for vitamin A.

Baked kale chips are a nutritious and delicious snack option that offers numerous health benefits due to their high content of essential vitamins and minerals.

Kale itself is a superfood rich in vitamins, particularly vitamin A, which plays a vital role in maintaining good eyesight, a healthy immune system, and proper bone growth. Per serving (1 ounce or 28 grams), baked kale chips provide about 50% of the daily recommended intake for vitamin A.

Vitamin K is another crucial nutrient found in kale, which helps to regulate blood clotting and maintain bone health. It’s also rich in fiber, which is essential for healthy digestion and can help lower cholesterol levels.

In addition to these vitamins, baked kale chips are a good source of minerals like manganese and copper. Manganese plays a key role in the metabolism of amino acids, while copper supports connective tissue health and immune function.

To get the most nutritional value from your baked kale chips, be sure to use fresh, organic kale leaves. You can season them with herbs and spices for added flavor without sacrificing their health benefits.

Some additional tips to enhance the nutritional profile of your baked kale chips include:

  • Using a mixture of light and dark leafy greens, such as curly kale and lacinato kale, for added variety and nutrition.
  • Incorporating healthy fats like olive oil or avocado oil when seasoning your kale leaves.
  • Adding citrus zest or juice to enhance the flavor and provide a boost of vitamin C.

Overall, baked kale chips offer a tasty and nutritious snack option that’s packed with vitamins, minerals, and antioxidants. Enjoy them as a healthy alternative to traditional potato chips or other processed snacks!

Lysander Rothwell
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