Kale Chips: Light, Crispy Greens with Big Nutrition
Oven-baked or dehydrated kale leaves become ultra-crispy, delivering vitamin K, A, and fiber in a better-for-you snack.
What Are Kale Chips?
Kale chips are **kale leaves** torn into bite-size pieces, lightly coated with oil and seasonings, then **baked low and slow** or dehydrated until crisp.
Nutritional Profile (typical homemade serving, ~30 g chips)
- **Calories:** ~110–150 kcal (varies with oil)
- **Fat:** 7–11 g (mostly from added oil)
- **Fiber:** ~2–3 g
- **Vitamins:** very high in **vitamin K**, good source of **vitamin A** (beta-carotene); some **vitamin C** (heat sensitive)
- **Minerals:** potassium, calcium, manganese
Benefits
- **Crispy veggie swap** for conventional chips
- **Vitamin K & A** support bone and eye/skin health
- **Fiber** adds fullness with fewer carbs than potato chips
- Customizable: **herbs, spices, nutritional yeast**, sesame, chili, lemon zest
Considerations
- **Sodium** can be high if heavily salted—season lightly
- **Oil content** drives calories—use just enough to coat
- **Vitamin C** decreases with baking—keep temps low (110–150 °C) and avoid overbaking
- Goitrogens in raw kale are reduced with heat; generally not an issue when cooked
How to Make & Use
- **Prep:** wash, dry very well, remove thick ribs
- **Toss** with **1–2 tsp oil per baking sheet**, season (salt, garlic, smoked paprika, chili, lemon)
- **Bake** 15–25 min at **120–150 °C**, turning once, until crisp but still green; or **dehydrate** at 55 °C
- **Serve** as snack, crumble over **soups, salads, grain bowls** for crunch
Summary
Kale chips are a crunchy, customizable snack delivering leafy-green nutrients—maximize flavor with minimal oil and gentle heat.
- 1. Kale Chips
kale chips – pečeni/dehidrirani listovi kelja, tanko premazani uljem i začinima; hrskav, niskougljikohidratni snack bogat vitaminom K i A