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
Just wondering if the dehydrator set at the highest temp (145) would break down goitrogens and oxilates sufficiently? Being easily distracted with little ones, I tend to burn kale chips in the oven too often. I did notice my mouth was very sore after eating spinach chips preparerd in the dehydrator, so I’m thinking it’s not enough heat…or maybe I ate something else that day that irritated it.
I would really like to know this as well. I was wondering the exact same thing as I was reading the post.
I just made these today and they are terrific! I have a subclinical hypothyroid, so I have to be careful, so it’s nice to see the info about reducing kale’s “nastiness” on the thyroid.
Oh, and these are definitely a hit with my kids. So far, my 3-year old, my 9-year old, and my very fussy 10-year old love them!
Now, I’m wondering how the same recipe would taste with spinach …
There is a video on youtube where a gal makes kale chips that are supposed to taste just like Doritos. She uses a dehydrator but I can’t remember which spices she used. I’ll be following your recipe and looking for hers since my family used to be major Doritos eaters.
I wish I had read your post last year when this was originally published! I thought I was doing myself a HUGE health favor by buying a green star juicer and converting to an exclusive plant basd diet, boy, was I wrong! In the span of 4 months my health and mental state went from good to a very fast downward spiral. I drank green juice religiously, and used primarily crucifers. I did not eat much saturated fat and no meats at all. The result of this “healthy lifestyle change” is now I am 10 pounds over my normal weight, tired, depressed, moody and ready to cry at the drp of a hat, just one big mess! Luckily I went to a wholistic nutritionist who set me straight. I just recently stumbled upon your blog and very glad that I did. Can’t wait to try lots of your great recipes, but I think I will hold off on this one and make sure to eat my coconut oil while my thryoid heals!! Thanks for all of your great posts and outstanding information!!!
How long do the chips usually keep? I’m making them now (Thursday) and I’m hoping they’ll still be good for our Saturday camping trip. What do you think?
Has anyone tried making the kale chips in a dehydrator instead of the oven? Does it give the same result?
I love Kale chips! I also use cayenne. They are great for picky eaters (kids or adults). I have also used coconut oil when making them.
Oh and I do a lower temp for longer, and they come out perfectly crispy.
Elizabeth, any green veggies that aren't crucifers plus a few more that have oxalic acid in them. I wrote a blog last week about which ones are safe raw and which are not if you check the archive. The ones I juice include celery, cucumber, zucchini primarily.