American · snack
Crispy Baked Kale Chips
Video by Eating Bird Food on YouTube · Open on YouTube
- Keto (6.8 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A whole bunch of kale for about 180 kcal: rich in vitamins K, A and C, with about 5 g of fibre and 7 g of net carbs. Vegan, gluten-free and baked with just a tablespoon of olive oil.
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Ingredients 3
Method
Tap a time to watch that step in the video.
- Heat the oven to 175 °C (350 °F).
- Wash the kale, strip the leaves off the stems and tear them into bite-size pieces. Dry them very well in a salad spinner or with tea towels; wet kale steams instead of crisping. 2:14
- Toss the dry kale in a large bowl with the olive oil and sea salt until every piece is lightly coated. 2:25
- Spread the pieces over a large baking sheet (or two) in a single layer with no overlap. 2:31
- Bake for 15–20 minutes until crisp, watching closely near the end as they burn quickly. Eat straight away while hot and crunchy. 2:34
Tip. The cook eats the whole tray as one snack; ½ tsp salt is a lot for one person, so salt lightly or share the tray. Best eaten fresh; they soften in a sealed container within 1–2 days.
The method is a summary in our words — the video shows every step.
One portion, 1 tray (1 bunch of kale), gives you 1 of 1
Where the energy comes from one serve
- Net carbs 15%
- Protein 12%
- Fat 73%
Fits keto: 6.8 g net carbs a serve, with 73% of the energy from fat.
One serve has about 53% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High429%
515 µg a serve, mostly from curly kale (98%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High173%
156 mg a serve, mostly from curly kale (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High35%
313 µg a serve, mostly from curly kale (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 High21%
0.4 mg a serve, mostly from curly kale (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High21%
0.3 g a serve, mostly from curly kale (70%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Folate High20%
81 µg a serve, mostly from curly kale (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E Source19%
2.8 mg a serve, mostly from olive oil (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source15%
196 mg a serve, mostly from curly kale (100%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium Source15%
61 mg a serve, mostly from curly kale (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source14%
640 mg a serve, mostly from curly kale (100%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source11%
2 mg a serve, mostly from curly kale (96%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
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Zinc7%
0.8 mg a serve, mostly from curly kale (100%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium2%
1.2 µg a serve, mostly from curly kale (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Eating Bird Food; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.