Kale Chips {Gluten Free, Healthy}

Kale Chips. Ew gross!!! Thats what I initially thought when people started talking about these things. Then we went over to my good friend D's place for dinner and she had made these to serve to us along with some other delicious menu items. Not one to be rude and not try something when a guest in someone's house, I of course had to give these a try. To my surprise, they were delicious and addictive! Since then I've been craving these all the time. Who knew they were so easy to make?!

I decided to look into the health benefits of kale since I'd heard it was very good for you. Here's what Web MD says about the health benefits of kale:

"One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw."

Since kale is so good for you, you should make these - they taste so good and have many health benefits. You can do all kinds of variations to this recipe depending on your tastes and preferences. But this is a good starting place - basic, quick and flavourful.

Kale Chips
Recipe by Erin (me!)

  • 1 bunch curly green kale, trimmed into bite size pieces (discard the tough stems)
  • 1 tbsp grapeseed oil
  • kosher salt
  • cayenne pepper
  • freshly grated parmesan cheese
  1. Preheat oven to 375F.
  2. Wash kale pieces, then spin in a salad spinner until dry. Place kale pieces into a large bowl. Drizzle with oil and then toss and scrunch leaves with your hands to make sure they are evenly coated with the oil.
  3. Spread kale chips onto a large cookie sheet in a single layer. Sprinkle with kosher salt (about 1 - 1 1/2 tsp should do it), and cayenne pepper (no more than 1/2 tsp). Then sprinkle with a small amount of parmesan cheese (about 2 - 4 tbsp).
  4. Bake in preheated oven for 10 minutes. Remove from oven and stir the chips. Return to the oven and bake another 10 - 12 minutes until chips are crispy. Watch them carefully toward the end as they tend to burn quickly.

Enjoy these! This is one time when its okay to eat the whole batch. :D

This post has been linked up with Mouthwatering Mondays over at the Sweet Spot. Head on over to check out what other delicious treats bloggers have cooked up this week.
Happy Cooking my Friends!


  1. I am hoping to come across kale sometime soon, so that I can try this!

    1. Check the organic section at your supermarket! Thats where I usually find it. :)

  2. Kale Chips are one of my favorite snacks! YUM. The kids even like them.

    1. Really? Your kids like them? I'm so surprised at that... I can't convince hubby to try them. Maybe this will spur him on. :)

  3. I just had a whole bunch of baked kale chips to myself for lunch yesterday! The kick of cayenne sounds good, haven't tried that before!

    1. The cayenne is awesome on these chips! Another thing I've seen, but haven't tried is a little drizzle of balsamic vinnegar and some grainy dijon mustard... they're next on my list!