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Low-Carb Parmesan Kale Chips

4.8 stars, average of 106 ratings
By Martina Slajerova, updated August 9 20207
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I personally love kale chips but not everybody is as keen. You will either love or hate them, I think they are delicious!

It's not difficult to make kale chips. However, I was struggling when baking them, as they got burned a couple of times. I figured out you have to dehydrate them to make them crispy without burning.

Apart from parmesan, try some of the following toppings:

  • Basic kale crisps (salt, 1-2 tbsp olive oil)
  • Cinnamon-spiced kale crisps (1 tsp cinnamon, 1-2 tbsp Erythritol, 1-2 tbsp melted coconut oil)
  • Garlic kale crisps (1 tbs garlic powder or 2 cloves mashed garlic, salt, 1-2 tbsp olive oil)
  • Salt & vinegar kale crisps (1 tbsp balsamic vinegar, salt, 1-2 tbsp olive oil)

Hands-on Overall

Serving size about 1 cup

Allergy information for Low-Carb Parmesan Kale Chips

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Pescatarian
Low FODMAP
Vegetarian

Nutritional values (per serving, about 1 cup)

Net carbs2.1 grams
Protein3.6 grams
Fat8.9 grams
Calories103 kcal
Calories from carbs 8%, protein 14%, fat 78%
Total carbs3.1 gramsFiber1 gramsSugars0.7 gramsSaturated fat2.2 gramsSodium171 mg(7% RDA)Magnesium12 mg(3% RDA)Potassium121 mg(6% EMR)

Ingredients (makes 4 servings)

  • 1 bunch of kale (200 g/ 7.1 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1/3 cup grated Parmesan cheese or other Italian hard cheese (30 g/ 1.1 oz)
  • salt to taste

Instructions

  1. Preheat the oven to low, 100 °C/ 210 °F (fan assisted), or 120 °C/ 250 °F (conventional). Wash the kale thoroughly and make sure you drain it completely (paper towel works best). If you don't dry it enough, it will get soggy. Remove the stems and tear or chop into large-bite-sized pieces. Don't make them too small, they'll shrink a bit while baking.
    I used Curly Kale in this recipe. Other types such as Lacinato Kale or even the outer leaves of Savoy Cabbage work well, too!
  2. Place the teared kale into a bowl and add a pinch o salt and olive oil. Mix well with hands to allow the oil everywhere. If you don't want to get messy, simply place the kale into a plastic bag, add the seasoning and shake well.
    Low-Carb Parmesan Kale Chips
  3. Add half of the grated Parmesan cheese and mix well. Place on a baking sheet lined with baking paper and put in the oven. Bake for 30-40 minutes or until crispy, checking frequently. Remove from the oven and when still hot, sprinkle with the rest of the Parmesan cheese.
    Low-Carb Parmesan Kale Chips
  4. Place on a serving plate and enjoy! Low-Carb Parmesan Kale Chips

Ingredient nutritional breakdown (per serving, about 1 cup)

Net carbsProteinFatCalories
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Parmesan cheese
0.2 g2.7 g1.9 g29 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Kale, curly, fresh
1.8 g1 g0.2 g14 kcal
Total per serving, about 1 cup
2.1 g3.6 g8.9 g103 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

More posts by Martina Slajerova
Martina Slajerova

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Comments (7)

Can you tell me how much constitutes a serving so I can work out how much NOT to eat they are so good - I have just made my first batch and my daughter has ate them all! We are off to the pictures tonight so need to make more!

Thank you Juli! This recipe makes 4 servings and I'd guess that one serving is about a cup or two - it depends on how big the pieces are. And I've been working on a new recipe with 2-3 other flavour variations which I'm planning to post soon 😊

Another super twist to kale ... this tastes yummmm... I always tried salted but with cheese it's more nice 😊 thanks for your great posts

It is 😊 Thank you!!

Hi!! I tried making this recipe and the kale tasted yummy, it was very crispy. I wasn't sure what was the best way to store it. Once the kale chips were completely cooled down, I put them in a tupperware and closed the lid. I left them out of the fridge because I didn't want moisture to form inside the container and make them soggy. Despite doing that, the kale chips were not crispy anymore the next day. Do you have any tips on how to store these chips in a way that would maintain their crispness?

Hi Manu, thank you! I think the best way is to store them in an airtight container once they cool down - just like you did. Sometimes the chips seem crispy and done but maybe you will need to bake / dehydrate them for longer, especially if there are thicker leaves or stalks. Hope this helps!

Ohh, ok! I'll try leaving them in the oven for a longer time next time. Thanks for the tip!