Easy Kale Chips

Vegetarian
Gluten Free
Dairy Free
Health score
18%
Easy Kale Chips
495 min.
6
102kcal

Suggestions


Are you ready to elevate your snacking game with a delicious and healthy treat? These Easy Kale Chips are not only simple to make but are also packed with flavor and nutrients. Perfect for those looking for a satisfying, guilt-free snack, these chips support a vegetarian, gluten-free, and dairy-free diet. With just a few wholesome ingredients, you can transform humble kale into a crunchy, savory delight that everyone will love.

Imagine the satisfaction of indulging in a crispy snack that offers a boost of vitamins and minerals, all while being low in calories—just 102 kcal per serving! The secret to the perfect kale chip lies in the marination process, where the kale is lovingly massaged with a blend of olive oil, fresh lemon juice, and a hint of sweetness from raw honey or agave. This step not only infuses the greens with flavor and helps them crisp but also ensures that every bite is a taste sensation.

Whether you choose to dehydrate them slowly for that perfect raw texture, or opt for a quick oven method when time is of the essence, you’ll find that these kale chips are versatile and ready to please. They make an excellent side dish or a healthy snack to satisfy those mid-afternoon cravings. So get your baking sheets or dehydrator ready, and let’s dive into this wholesome, crispy adventure that will have your taste buds dancing!

Ingredients

  • 0.3 cup flax seed oil 
  • 0.5  juice of lemon (juice)
  • bunches kale 
  • tablespoon honey raw
  • teaspoon celtic sea salt 

Equipment

  • baking sheet
  • oven
  • mixing bowl
  • dehydrator

Directions

  1. Wash and dry your kale. If you prefer, you can cut out the large central stem (these can get kind of "sticklike" when dry) I usually do this with the regular kale, with Dino Kale I might leave it inches For kids, I destem. Try to keep the pieces no larger than 2".2
  2. Mix together the sea salt, lemon juice and olive oil.3 Put your kale in a large mixing bowl, then pour the salt, lemon and oil mix over it and massage the kale for several minutes (until it feels like the kale is coated pretty evenly).4
  3. Drizzle the honey over it and massage for several more minutes until it feels like the kale is coated with honey.5
  4. Place the kale carefully in the dehydrator (if its bunched up, try and get it to lay flat) and set it at 115 degrees for 8 hours. If you make this the night before it works out really well as they are done when you wake up.6 If you don't have a dehydrator, or you are in a hurry, you can also make these in the oven, though they won't be "raw" anymore- I set my oven at the lowest setting (in my case 190 degrees) and put the kale on two cookie sheets, and then check them and turn them every 20 minutes until done. In my case it takes somewhere around an hour. However I prefer them in the dehydrator :).

Nutrition Facts

Calories102kcal
Protein4.58%
Fat77.43%
Carbs17.99%

Properties

Glycemic Index
17.71
Glycemic Load
1.57
Inflammation Score
-10
Nutrition Score
13.674782662288%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Isorhamnetin
10.23mg
Kaempferol
20.28mg
Quercetin
9.79mg

Nutrients percent of daily need

Calories:102.02kcal
5.1%
Fat:9.65g
14.85%
Saturated Fat:7.57g
47.32%
Carbohydrates:5.05g
1.68%
Net Carbohydrates:3.26g
1.18%
Sugar:3.28g
3.65%
Cholesterol:0mg
0%
Sodium:410.71mg
17.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.28g
2.57%
Vitamin K:169.05µg
161%
Vitamin A:4329.15IU
86.58%
Vitamin C:41.46mg
50.25%
Manganese:0.29mg
14.48%
Calcium:110.76mg
11.08%
Vitamin B2:0.15mg
8.95%
Fiber:1.79g
7.16%
Folate:27.44µg
6.86%
Potassium:155.27mg
4.44%
Iron:0.72mg
3.99%
Magnesium:14.53mg
3.63%
Vitamin B1:0.05mg
3.3%
Vitamin B6:0.07mg
3.28%
Vitamin B3:0.52mg
2.59%
Phosphorus:24.17mg
2.42%
Vitamin E:0.3mg
2%
Copper:0.02mg
1.25%
Zinc:0.18mg
1.21%
Source:Food.com