Low Carb Keto Kale Chips Recipe - Crunchy, Cheesy and Gluten Free! (2025)

FAQs

Are kale chips high in carbs? ›

Unlike other chips, kale chips are extremely low in sugar and carbohydrates. Made with three simple ingredients green leafy kale, oil, and a touch of salt, kale chips are the perfect low-carb, low-glycemic snack for diabetics.

Given that the keto diet involves drastically cutting carb intake, you may be wondering, "Is keto gluten-free?" Surprisingly, the answer is no—keto is not always gluten-free. For example, soy sauce is considered to be a keto-friendly food, but it also contains gluten.

In this article, we are going to talk about spinach and kale, two of the most nutritious leafy greens that you can have on keto. Both these vegetables have. They contain flavonoids and carotenoids that offer protection to the body from oxidative stress.

Green beans, cauliflower, and kale are all low in net carbs but high in nutrients, making them three great veggies to add to your keto meal plan. Few diets have gained as much popularity in recent years as the ketogenic diet.

If you overeat on kale chips (or any food) then you may experience bloating, gas, and constipation due to the excessive intake of fiber. Mindful eating shouldn't be isolated to kale chips, but it should certainly be observed.

It is not likely that you would experience adverse effects from consuming kale chips. If the chips are very salty and you over-consume them, you might feel bloated from the excess salt intake. You may also feel some stomach discomfort from the fiber if you eat a lot of them and are not used to eating high-fiber foods.

Many people on the keto diet indulge in gluten-free grains like quinoa, spelt, or teff. You can also look for gluten-free products made with almond flour or coconut flour—these options are usually delicious and keto-friendly!

Gluten-free and low-carb diets are different diets with different goals – a gluten-free diet is about avoiding gluten, while a low-carb diet is about restricting carbohydrates. Gluten itself is a protein, rather than a carbohydrate.

However, for most people to remain in nutritional ketosis, they need to avoid almost all food that contains wheat, barley, or rye. Gluten is a gastro-intestinal irritant that in the most prominent cases presents as celiac disease.

While you can enjoy most vegetables on keto, some veggies are higher in carbohydrates. Above-ground vegetables are typically lower in carbohydrates than veggies that grow underground. Avoid starchy vegetables and root vegetables like potatoes, carrots, and beets that have more net carbs.

What fruit is keto friendly? ›

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Cucumbers are made of 90% water and are almost calorie-free. One cup of cucumbers contains only 16 calories and 3 grams of net carbs, making it a sure fit for a keto plan.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Vegetable chips, in a 100g sample, offer an intricate archipelago of nutrients. At a glance, they contain substantial amounts of carbohydrates, including 51.4g of net carbs and 7.8g of dietary fiber. This makes them an appreciable source of energy, supplied by 495.0 kcal per serving.

No, eating kale will not kick you out of ketosis. In fact, its low net carb content (total carbs minus fiber) makes it a beneficial choice for the Keto diet.