Easy recipe for homemade kale chips for a healthy, low carb crunchy snack prepared in a manner that enhances digestibility and reduces anti-nutrients.
Kale chips are a satisfying low-carb snack when you are craving a crunch but don’t want to eat starchy chips.
They make a great substitute for croutons on salads too.
Why would you even bother taking the time to make kale chips?
Isn’t kale far better to eat raw in a green smoothie or salad?
Actually, kale is not a good choice at all for eating raw.
Kale is a cruciferous vegetable, and as such, contains goitrogens that actively suppress the thyroid gland.
Contrary to popular belief, however, it is not high in oxalic acid, which can be a risk for the kidneys.
The good news is that cooking kale even at low temperatures will significantly reduce the goitrogens. This allows you to enjoy this crucifer without risk to thyroid health. (1)
If you already suffer from thyroid disorders, you may choose to avoid cruciferous veggies altogether, and that is, of course, your choice based on your personal situation.
However, in the context of a traditional, iodine-rich diet, cooked cruciferous veggies like kale are a healthy choice.
I should mention that I was skeptical of this recipe at first, as I do not care much for the taste of kale.
I must say that after trying it myself, the verdict is that these kale chips are truly delicious! The seasoning and extra virgin olive oil make all the difference!
Homemade Kale Chips Recipe
Easy recipe for homemade kale chips for a healthy, low carb crunchy snack prepared in a manner that enhances digestibility and reduces anti-nutrients.
Ingredients
- 1 bunch kale preferably organic
- 1 Tbsp raw apple cider vinegar
- 2 Tbsp extra virgin olive oil
- 1/4 tsp sea salt
Instructions
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Strip leaves from stems in approximately 2 inch pieces. Rinse and pat dry.
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Place kale pieces in a large ziplock bag and pour dressing over them. Close the bag tightly. Massage dressing into the kale pieces for 1-2 minutes.
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Arrange the seasoned kale pieces on greased cookie sheets. Bake at 300 °F/ 149 °C for 20-30 minutes. Turn the kale pieces for the last 10 minutes to make sure both sides are thoroughly dried and crisped.
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Enjoy the kale chips immediately and keep the unused portion in a cool pantry or refrigerator in a tightly sealed container.
Recipe Notes
I used red kale for this recipe, but any type of kale works great!
(1) Crucifers in the Context of Traditional Diets and Modern Science
More Information
Think All Raw Veggies are Best? Think Again
Love my kale chips. If I can get black kale (Italian Kale) here in Australia, I prefer it and it makes fantastic chips. I don’t put vinegar on them though. I use either coconut/olive oil, salt and sesame seeds, or oil and ground cumin – delish!
I am wondering, if you have a dehydrator and use this to make kale chips. That dehydrating your chips break down the goitrogens? At what temperature do you have to heat the kale to break down the goitrogens? Thank you!
I prepped my kale last night at 11pm and put coconut oil and parm on them and put them in the oven. I woke up this morning and noticed they were in there..it was 11am. I guess i forgot to turn the oven on. I went ahead and just cooked them and had a few. Im wondering if i am exposing myself to some bad bacteria by doing that. Does anyone know if it was ok for them to be oiled up and in the oven with no heat for 12 hours..then cooked?
I was ignorant a little over 8 years ago and believed the docs when they thought they should remove my thyroid due to an enlarged goiter. It was not cancer and now I’m without a thyroid. Will avoiding cruciferous veggies or preparing them properly still benefit me like it will for people with a thyroid?
My daughter and I are addicted. We make them all the time. One more great benefit to Kale. Yay
Toni O’Brien O’Brien you may like this
I have two baking dishes of kale chips cooling on my counter! They go so quickly in my house. They make a great on the go snack too. We do olive oil, crushed sunflower seeds, turmeric, and cayenne pepper. My daughters like them with some zing. I through some kale in my chicken soup today as well. Your post was encouraging – thanks!
This looks like a good one
Sarah, I remembered that you said to add fat to juice, so I’ve added coconut milk and coconut oil to my juices. I guess though I will discontinue juicing kale and collards 🙁