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 the Lugol’s too Holly Anne Jorgensen, soil levels of iodine worldwide a real issue – Australian government compulsory supplementing us since 2009. Unless u r eating loads seaweed u r not getting enough if any 🙁 !!
I have read that you need to boil a crucifer for about thirty minutes for it not to be bad for your thyroid. And steaming, baking, or dehydrating does nothing. Anyone know more?
We love sprinkling nutritional yeast on them.
We do olive oil, salt, and sri racha. Super good. I have not heard of the vinegar… will try that one next!
@Umberto I so wish I didn’t have to do this. I thought about if for a long time before making the decision. You can always use the print icon at the end of the post and scan into Word if there is something you really need for some reason.
I LOVE kale chips! I have been treating my low thyroid naturally through my diet and I eat kale chips because theyre delicious but its good to know they’re helping my thyroid too! Thanks for the info 🙂
I don’t think kale is helping your thyroid. Cooked kale just happens to be less harmful.
Thanks for the reminder to make these. I like to put a dusting of Parmesan on them once they’re done
I use coconut oil and salt for a sweet salty kale…..DELICIOUS!
Also a health food store sells cho kale ate chips and I’m obsessed! I checked the ingredients and it wasn’t much. I bought the cacao powder and the cacao butter. There are maybe three more things in it that aren’t hard to find. I will attempt to try to make my own chocolate covered kale:)
How do you store the chips? I’ve made a few batches this week, put them in an airtight container and by morning they are limp and wilted.
Also, I only bake them at 200 degrees for 20 minutes. They come out super crisp. I wouldn’t really feel comfortable using olive oil to cook anything. I always use butter or coconut oil for cooking.