- Kale chips turn leafy greens into a crispy, low-calorie snack that is easy to bake at home.
- One cup of kale provides fiber, vitamins and minerals important for health.
- Dietitians recommend kale chips for their antioxidants and prebiotic fiber, which support digestion and overall well-being.
If kale hasn’t quite won you over yet, chances are you haven’t tried it in chip form. Kale chips are a game-changer—light, crispy and super easy to make at home. Whether you’re looking to cut back on ultra-processed snacks or simply want a delicious way to eat more greens, kale chips have you covered on both flavor and nutrition. In this article, you’ll learn exactly how to make kale chips, why they deserve a spot in your weekly snack rotation and what dietitians have to say about their nutrition benefits.
How to Make Kale Chips
Making kale chips at home is super easy, and once you try it you’ll probably wonder why you haven’t been making them all along. All you need is one bunch of kale, your favorite cooking oil, some seasonings and an oven. For the crispiest, most flavorful kale chips, curly kale is your best bet. Its ruffled edges and textured leaves do a great job of holding onto seasoning, and they crisp up beautifully in the oven.
To make your chips, start by preheating your oven to 400°F. Wash your bunch of kale, then make sure each leaf is completely dry by patting it down with a towel. Tear the leaves off the tough stems and rip them into chip-size pieces.
Next, toss the kale with a tablespoon of olive oil and sprinkle it with any favorite seasonings like salt, pepper, garlic powder or bagel seasoning. You can toss everything in a bowl, or if you want to cut down on dishes, just mix it right on the baking sheet using your hands. Spread the leaves out in a single layer so they’re not overlapping too much.
Pop the tray in the oven and bake for about 8 to 12 minutes, flipping them halfway through. Keep an eye on them toward the end of the baking process, as they can go from perfect to burnt quickly. Baking instead of frying helps retain more of the kale’s nutrients and keeps the added fats much lower than your typical store-bought chips.
And that’s it! Once they cool, you’ll have a batch of light, crispy kale chips that are totally delicious. While these tend to go fast, you can keep any extra kale chips at room temperature in an airtight container for up to a week. Just make sure they’re completely cool and dry before storing to help them stay crisp.
Why Kale Chips Are So Great
Kale chips are a smart snack choice for a number of reasons. Here’s why dietitians recommend them.
They’re Packed with Nutrients
Dark leafy greens, including kale, are nutritional powerhouses. As Hailey Gorski, RD, highlights, “Leafy greens like kale provide very high amounts of vitamins A, C, K, folate and antioxidants relative to their very low calorie content.”
Gorski also points to recent research highlighting how dark leafy greens are among the most nutrient-dense foods available, offering concentrated vitamins, minerals, fiber and protective phytochemicals per calorie.
According to the Department of Agriculture’s FoodData Central, 1 cup of raw kale contains:
- Calories: 10
- Carbohydrates: 1 gram
- Dietary fiber: 1 gram
- Total sugar: 0.2 grams
- Protein: 1 gram
- Total fat: 0.4 grams
- Cholesterol: 0 mg
- Sodium: 13 mg
- Vitamin K: 98 mcg (82% Daily Value)
- Vitamin A: 60 mcg (7% DV)
- Folate: 15 mcg (4% DV)
They’re Filled with Antioxidants
In addition to its vitamins and minerals, kale is also rich in powerful plant compounds that offer protective health benefits.
Gorski explains, “Kale delivers antioxidants and anti-inflammatory compounds that help reduce oxidative stress, a factor involved in many chronic diseases. Recent reviews highlight that diets rich in leafy greens, including kale, are consistently linked to better cardiovascular health and improved immune resilience.”
They Support Digestive Health and Blood Sugars
Kale is packed with prebiotic fibers, which support a healthy gut microbiome and aid digestion. Research shows that diets rich in fiber can help promote better gut health, improve regularity and even help reduce the risk of certain chronic diseases. Kale chips are also low in carbohydrates, making them a smart snack choice for supporting stable blood sugar levels.
They Fit Any Flavor Preference
Kale chips are a blank canvas. Once you’ve nailed the basic recipe, the flavor possibilities are endless. You can keep things simple with a pinch of salt or take it up a notch with bold seasoning blends. Gorski’s favorite combos are everything bagel seasoning with olive oil spray, nutritional yeast with lemon zest, or ranch seasoning.
Flavor Combinations to Try
Need more inspiration? Try some of these combos.
- Spicy: Chili powder, smoked paprika, cayenne
- Savory: Nutritional yeast, garlic powder, onion powder
- Tangy: Lemon zest, sea salt, a splash of vinegar
- Umami: Low-sodium soy sauce, sesame oil, toasted sesame seeds
- Cheesy: Grated Parmesan or nutritional yeast
- Sweet: Maple syrup or honey, cinnamon, sprinkle of sugar
Our Expert Take
Kale chips are a healthy and satisfying snack option that checks all the boxes: filled with nutrients, lower in calories and easy to flavor however you like. They’re the perfect way to add more leafy greens to your diet, even if you’re not a kale lover. Once you discover how crispy and delicious kale chips can be, they may become your new go-to.
