Kale chips are a fun and tasty way to add vegetables to your plate. Kale is truly a powerhouse when it comes to nutrient-dense foods. Why is it so good for you? Kale is in a family of vegetables called cruciferous or brassica vegetables, of which cabbage, cauliflower, broccoli, collard greens, turnips, and radishes are also members. Cruciferous vegetables are a well-known source of anti-cancer properties. Plus, kale is a great source of carotenoids, Vitamin B, Vitamin C, and Vitamin K.
Featured Ingredient
Kale is one of the most nutrient-dense foods on the planet and a top food source of vitamin K and glucosinolates, which are well-studied sulfur-containing compounds that break down into bioactive molecules with impressive health benefits.
Kale Chips
Nutrivore Score: 916
Ingredients
- 8 cups kale torn into 1-1½“ pieces, tough stems removed, loosly packed
- 2 tablespoons coconut oil extra virgin, melted and still warm
- 1 pinch salt or to taste
Instructions
- Preheat oven to 325F.
- Pour warm oil over kale, close container lid, and shake to coat (alternatively, stir to coat in a bowl or give them a good massage with your hands directly on the baking sheet).
- Spread out onto a large baking sheet. Sprinkle with salt (careful, it doesn’t take much).
- Bake for 20-22 minutes, until crispy.
Nutrition
Nutrition Facts
Kale Chips
Amount per Serving
Calories
105
% Daily Value*
Fat
9
g
14
%
Saturated Fat
6
g
38
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Sodium
81
mg
4
%
Potassium
466
mg
13
%
Carbohydrates
6
g
2
%
Fiber
5
g
21
%
Sugar
1
g
1
%
Protein
4
g
8
%
Vitamin A
13387
IU
268
%
Vitamin C
125
mg
152
%
Calcium
340
mg
34
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
There are lot’s of recipes on the internet for Kale Chips. I experimented with oven temperature and several types of oil—all with good results. Low and slow seems to yield the greenest, tastiest chips. When I can plan it advance, I think cooking these for 45-60 minutes at 275F really is my favorite. But, I’m not always that patient. Especially because one sheet pan of kale chips lasts about 7 minutes in my house. My recipe reflects a happy medium: low enough to stay green but still be fast to make.
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