Making low carb Kale Chips in the oven is so easy and inexpensive! They make a great salty, crunchy snack and they are vegan and gluten free.
My son works in a grocery store and one of the things he loves to do is to show me new products when I come into the store. Recently when I was in the store, he showed me Kale Chips and wanted me to buy a bag.
Even with my discount for being a family member, that little bag of Kale chips would have cost over 7 dollars!
So not that I want to argue with a 16 year old who wants to eat Kale, but I said no way, I will make you Kale Chips in the oven! And not only that, it will be the equivalent of 5 or 6 bags of Kale Chips for under 2 dollars!
My garden is bursting with Kale of several varieties and I have everything else I need in the pantry for this kale chip recipe.
Plus if my teenager wants to eat Kale, I’m all for it. The health benefits are endless, check out more about the health benefits of Kale here.
Parchment paperfor baking the kale chips, vital to keep the kale pieces from sticking and burning.
Cookie Sheets
Note:Nutritional Yeast is a non-active yeast that is high in fibre, protein and Vitamin B12. For vegetarians (which my son is) this may be their only source of B12.
This is why I keep it around the house and use it for things like this. It is very tasty and versatile. For us Keto types, 1 tbsp of Nutritional Yeast has 1 net Carb, 1 g fat and 3 g Protein.
Instructions for Baked Kale Chips Recipe :
Preheat oven to 300 degrees F. Prepare cookie sheets with a layer of parchment paper.
Break off the large stems and wash kale well in the sink. Pat dry with a towel.
Once the kale is dry, use kitchen scissors to snip out any remaining spine. The spines can get very tough when baked. Place the kale leaves in a large bowl.
For the kale chips seasoning, toss the kale with the olive oil, nutritional yeast and salt until all leaves are coated.
Lay the Kale on the prepared cookie sheets in a single layer.
Bake for 10-15 minutes or until the kale leaves are completely dry and crunchy!
NOTE: Keep a close eye on the kale chips because some varieties of Kale are very thin and could burn fast!
Variation: One of my kids really likes this variation. For the kale chips seasoning, instead of the nutritional yeast, thin 2 tbsp almond butter with the 2 tbsp olive oil and toss the Kale leaves in that mixture. Strangely addictive!
What could be faster and easier than making these low carb Kale Chips in the oven?
Well, I would say my son polished these things off faster than I made them. And now that he saw how easy they are, I’m sure he will be making them as well.
I hope you enjoy these Kale Chips as much as my son did!
These Kale chips are a family favorite and so easy to make. Even the veggie haters in my family will gobble these up! Cheesy healthy vegan and gluten free keto snack food!
Ingredients
• Kale (1 bunch)
• Olive oil (2 tbsp)
• Sea salt (to taste)
• Nutritional yeast (1/4 cup) - this is the secret ingredient for delicious kale chips seasoning!
• Parchment paper for baking the kale chips, vital to keep the kale pieces from sticking and burning.
• Cookie Sheets
Instructions
Preheat oven to 300 degrees F.Prepare cookie sheets with a layer of parchment paper.
Break off the large stems and wash kale well in the sink.Pat dry with a towel.
Once the kale is dry, use kitchen scissors to snip out any remaining spine.The spines can get very tough when baked.
Place the kale leaves in a large bowl.
For the kale chips seasoning, toss the kale with the olive oil, nutritional yeast and salt until all leaves are coated.
Lay the Kale on the prepared cookie sheets in a single layer.
Bake for 10-15 minutes or until the kale leaves are completely dry and crunchy!
Notes
IMPORTANT!! Keep a close eye on the kale chips because some varieties of Kale are very thin and could burn fast!
Variation:One of my kids really likes this variation.For the kale chips seasoning, instead of the nutritional yeast, thin 2 tbsp almond butter with the 2 tbsp olive oil and toss the Kale leaves in that mixture.Strangely addictive!
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar.
Did you make this recipe?
Please leave a comment on the blog or tag me on Instagram! @ketogenic.woman. Follow me on Pinterest by clicking the Pinterest button to the left!
Save this awesome vegan Keto snack recipe to Pinterest!
Carbs. There are 140 calories and 7 grams of carbohydrates in a single 1-ounce bag of kale chips, per USDA data. This serving contains about 3 grams of fiber and 1 gram of sugar. The rest of the carbohydrate in kale chips is starch.
How to Store Kale Chips. Though best served fresh, they can also be saved for later! To keep them crispy, it is important to let them cool completely. Once cooled, they can be stored in an airtight container at room temperature for 2-3 days.
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. And vice versa—gluten-free doesn't always equal keto.
A ketogenic diet is not inherently dairy-free or gluten-free. However, it is possible to follow a ketogenic diet while avoiding dairy and gluten. There are many dairy-free and gluten-free foods that are high in fat and low in carbohydrates, which are the two main components of a ketogenic diet.
A Quick Review. 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.
Kale contains a large amount of fiber, which is great for digestion but can be dangerous if you eat too much. If you overeat on kale chips (or any food) then you may experience bloating, gas, and constipation due to the excessive intake of fiber.
The key to keeping kale chips crispy is to make sure your leaves are totally dry before you prepare them. Use a salad spinner or thoroughly pat them dry with paper towels after washing them. Remove the stems before preparing your chips.
And unlike potato chips, kale retains its nutritional value when made into chips. Kale is high in fiber, antioxidants, vitamin A and calcium, as well as B vitamins, vitamin C and potassium. It's fat- and sodium-free, and the minuscule amounts of olive oil and salt used in my recipe barely bump up those amounts.
Kale chips are a low energy density food, meaning that you can eat a lot of them without adding many calories to your diet (Mayo Clinic, 2014). This makes them the perfect weight loss food, as they give you an energy boost without promoting weight gain.
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.
According to Beyond Celiac you should aim to consume lean cuts of meat and poultry, fish and shellfish, low-fat dairy products, fruits, vegetables, beans and gluten-free whole grains like quinoa, brown and wild rice, amaranth, and millet.
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.
Even Keto-friendly soups, sauces, stocks, processed meats, alcohol and dressings may contain gluten. So you have to watch out for those too. But in general, a clean Keto diet consists mostly of vegetables, meat, nuts, healthy fats, and eggs. It's gluten-free by design.
You can eat high fat foods like cheese on the Keto diet. Cheddar, Gouda, goat cheese, and blue cheese are the best to consider. Cheese to avoid on Keto are cottage cheese and low fat and processed varieties. The keto diet is a low carb, high fat diet often used to promote weight loss.
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!
And unlike potato chips, kale retains its nutritional value when made into chips. Kale is high in fiber, antioxidants, vitamin A and calcium, as well as B vitamins, vitamin C and potassium. It's fat- and sodium-free, and the minuscule amounts of olive oil and salt used in my recipe barely bump up those amounts.
Kale chips are a low energy density food, meaning that you can eat a lot of them without adding many calories to your diet (Mayo Clinic, 2014). This makes them the perfect weight loss food, as they give you an energy boost without promoting weight gain.
Hobby: LARPing, Kitesurfing, Sewing, Digital arts, Sand art, Gardening, Dance
Introduction: My name is Amb. Frankie Simonis, I am a hilarious, enchanting, energetic, cooperative, innocent, cute, joyous person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
Hoosier Hill Farm Nutritional Yeast Flakes, 1 Pound
