Foolproof Kale Chips Three Ways

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This is a foolproof guide to the crispy kale chips! Kale chips are a great low-carb alternative to potato chips. You can enjoy them on a low-carb, paleo or even ketogenic diet because they will not kick you out of ketosis like their high-carb alternatives.

My first experience with kale chips wasn't brilliant - I left the stems in, burnt them and used too much oil. So I knew it will take a few more attempts before they were perfect. Today I'm sharing keto kale chips with my top three seasonings: curried, smoky paprika and Mediterranean.

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Hands-on Overall

Nutritional values (per serving, about 1 cup)

Net carbs1.8 grams
Protein1 grams
Fat4 grams
Calories48 kcal

Calories from carbs 16%, protein 8%, fat 76%

Total carbs2.8 gramsFiber1 gramsSugars0.6 gramsSaturated fat2.3 gramsSodium299 mg(13% RDA)Magnesium10 mg(3% RDA)Potassium141 mg(7% EMR)

Ingredients (makes 4 servings)

Basic recipe (plain kale chips)
  • 1 bunch kale, green or red, stems removed (200 g/ 7.1 oz)
  • 1 tbsp ghee, lard or coconut oil, melted
  • 1/2 tsp salt or to taste (I like pink Himalayan)
3 Optional Seasonings
  • Curried: 1 tsp onion powder + 1 tsp curry powder + 1/2 tsp turmeric powder (+ 0.6 g net carbs per serving)
  • Smoky Paprika: 1 tsp smoked paprika + 1/2 tsp chili powder + 1 tsp garlic powder (0.7 g net carbs per serving)
  • Mediterranean: 1/2 tsp garlic powder + 1/2 tsp onion powder + 2 tsp Italian seasoning, herbs + 1/2 cup grated Parmesan cheese (45 g/ 1.6 oz) (+ 1 g net carbs per serving)

Note: Nutrition facts listed are for plain kale chips (no additional seasoning).

Instructions

  1. Preheat the oven to low, 115 °C/ 240 °F. 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. Wash the kale thoroughly. Place in a salad spinner to remove excess moisture. Foolproof Kale Chips Three Ways
  2. Make sure you drain it completely (paper towel works best). If you don't dry it enough, it will get soggy. Pour in the melted ghee ... Foolproof Kale Chips Three Ways
  3. ... and "massage" into the kale leaves evenly. Mix the seasoning (if used): Curried or ... Foolproof Kale Chips Three Ways Other seasonings: Smoky paprika or Mediterranean. If making Mediterranean kale chips, do not add the Parmesan at this point - it will be added at the end of the baking process. Foolproof Kale Chips Three Ways
  4. Sprinkle the salt and seasoning over the kale leaves and mix using your hands until the seasoning covers the kale from all sides. Spread in a single layer on a baking sheet lined with baking paper and transfer into the oven.
    If you don't want to get messy, simply place the kale into a ziploc bag, add the seasoning and shake well. Foolproof Kale Chips Three Ways
  5. Bake for 20 minutes, then turn the baking sheet round to ensure even cooking. Place back in the oven and bake for 20 more minutes (total of 40 minutes).
    If making Mediterranean kale chips, add the Parmesan cheese for the last 5-10 minutes of the baking process. Simply sprinkle the Parmesan cheese on top of the kale chips. Foolproof Kale Chips Three Ways
  6. When done, remove from the oven and set aside to cool down for 5 minutes. After the kale cools down completely, place it in an airtight container and store at room temperature. Enjoy! Foolproof Kale Chips Three Ways

Ingredient nutritional breakdown (per serving, about 1 cup)

Net carbsProteinFatCalories
Kale, curly, fresh
1.8 g1 g0.2 g14 kcal
Ghee
0 g0 g3.8 g34 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Total per serving, about 1 cup
1.8 g1 g4 g48 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.

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Comments (10)

Martina, I'm going to try your Kale Chips 3 Ways recipes.  However, the kale I happen to have purchased is called "Lucinado" kale -- which is smoother, perhaps thicker, and not at all frilly as the kind of kale I see in your pics and other pictures.  Do you happen to know if your Kale Chips 3 Ways recipe would also apply to the Lucinado kale?  The baking time and temp would be the most important factor for this slightly different variety of kale.  
Looking forward to following your posts on a variety of recipes.  Thank you so much!  

Reply

Hi Karen, that is - if I'm not wrong - the same or similar to Cavolo Nero (Italian dark kale - long dark leaves with thick stems). I think it will work wonderfully because this kale is slightly thicker and I think it will make crispier chips. It may take a little longer to dehydrate - I would not change the temperature. Let me know how it went! 😊

Reply

First time I’ve ever made kale chips, and they were fantastic. I never even thought of using ghee. I was hesitant to make kale chips because I was fearful they would be too soggy. These are perfection! Thanks for sharing!

Reply

Thank you Sarah!

Reply

Hey!I'm interested in trying this but I can't tell how many servings it makes, do you consider this recipe one serving? Thanks

Reply

Hi Kristin, the recipe makes 4 servings and nutrition facts are per one serving.

Reply

There seems to be so many different measurements for net carbs in kale, I'm really confused as to what is correct

Reply

Hi Anita, I understand why you feel that way. All nutrition facts in my recipes are taken from the USDA database which is very accurate.

Reply

Hi there! I am also so very confused on the net carb count. I had made Kale chips (my ultimate favorite) and was disappointed once I plugged them into MyFitnessPal and discovered that such a small amount had just shy of 7grams of net carbs. Can you offer any help? Im liking the way I'm feeling but so disappointed in my small window of vegetable choices on keto. Thanks in advance!!

Reply

Hi Mara, apologies for the delayed response. With MFP and it's better to double-check. Apps like this one use crowd-sourcing (data generated by their users) to collect data. As a result, they're not verified and contain errors, sometimes even missing macronutrients. I hope this helps.

Reply