Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (2024)

Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (1)

Recipes, Snacks / January 29, 2022 / air fryer, Keto, low carb / 2 minutes of reading

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Are you looking for a healthy keto-friendly snack? Try baking up some crispy seasoned kale chips in the oven or the air fryer. Find your favourite seasoning and enjoy this salty and healthy snack without any guilt. I had to share this seasoned kale chips recipe because it is just so easy to make!

Dream it.

Let me begin by saying this is not a substitute for potato chips. Kale chips will never accomplish that. But that salty and bitter taste of kale and its ability to cook up into a crisp make this a delicious salty snack.

Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (2)
Plan it.

How to Make Seasoned Kale Chips

Making kale chips is super easy. You begin by removing the big leaves from the thicker stems. You can do this with a knife or with your hands. The goal is to create bite-size pieces to create one flat layer on a baking sheet.

Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (3)
Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (4)
Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (5)

Best Seasoning for Kale Chips

There is no one perfect seasoning for kale chips. I’ve made them with seasoned salt, garlic powder and even everything but the spice seasoning. The key is to lightly mix the kale in oil or spray the olive oil on thinly and then toss the kale with your favourite seasoning.

Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (6)
Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (7)

Making Kale Chips in the Oven

The trick with kale chips is that some of the kale pieces will brown and burn quickly, so you have to keep your eye on them when they are baking. Remove smaller pieces that crisp up quickly before they brown too much.

Air Fryer Kale Chips

When using an air fryer, you’ll find the kale cooks up even faster. Air fry the kale chips at 375 degrees F (190 C) for 4 to 5 minutes. Like the oven method, I recommend checking on them at the 3-minute mark to remove smaller pieces that might have cooked quickly.

Whether you are baking or air frying, your kale lays it out in one layer with little overlap. This flat layout is another crucial step to making good kale chips.

Live it.

Kale chips are such an easy way to make a crispy vegetable chip that melts in your mouth. It will give you the feeling of crunching on a chip and the salty taste you may be craving. Try different seasoning to mix it up!

For more healthy snack recipe ideas visit our recipe page here.

Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (8)

Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer)

Prep Time:5 minutes

Cook Time:15 minutes

Total Time:20 minutes

Looking for a healthy keto-friendly snack? These seasoned kale chips can be made in the oven or the air fryer. Find your favourite seasoning and enjoy this salty and crispy snack without any guilt.

Ingredients

  • 1 bunch of kale
  • 1 tbsp olive oil
  • ½ tsp garlic powder
  • 1 tbsp nutritional yeast (optional)
  • ¼ tsp salt

Instructions

    1. Preheat oven to 225 degrees F (107 C).
    2. Rinse and dry kale.
    3. Remove stems and rip them with your hands into bite-size pieces.
    4. In a small bowl mix oil with garlic powder and salt.
    5. Add kale to a large mixing bowl and drizzle with the seasoned oil. Toss thoroughly to combine, using hands to distribute the oil and seasonings evenly.
    6. Spread the kale over a large baking sheet, ensuring the kale touches as little as possible to help them crisp while baking.
    7. Bake for 15 minutes.
    8. Remove already crispy kale if needed, for them not to burn while the rest is still baking. Bake for 5-10 minutes more, or until all kale is crispy and very slightly golden brown. Watch closely as it can burn easily.
    9. Remove from oven and let cool. The chips will get even more crispy once out of the oven.
    10. Serve immediately.
    11. Store leftovers in an airtight container at room temperature for up to 2 days.

Notes

You can choose different seasoning blends like seasoned salt, everything by the bagel spice and other spice blends.

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving:Calories: 105Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 318mgCarbohydrates: 8gNet Carbohydrates: 0gFiber: 3gSugar: 1gSugar Alcohols: 0gProtein: 4g

The information contained in this website is for general information purposes only and is not meant to substitute professional dietary advice or treatment. Please see our Nutrition Disclaimer for details.

Keto-Friendly Seasoned Kale Chips Recipe (Oven Baked or Air Fryer) (2024)

FAQs

Are baked kale chips healthy? ›

And unlike potato chips, kale retains its nutritional value when made into chips. Kale is high in fiber, antioxidants, vitamin A and calcium, as well as B vitamins, vitamin C and potassium. It's fat- and sodium-free, and the minuscule amounts of olive oil and salt used in my recipe barely bump up those amounts.

Are air fryers good for a keto diet? ›

Air fryers are a keto dieter's best friend for several reasons. They use hot air to cook food, eliminating the need for unhealthy oils. This aligns perfectly with the keto diet's focus on high-fat, low-carb meals.

How do you keep kale chips crispy? ›

To keep them crispy, it is important to let them cool completely. Once cooled, they can be stored in an airtight container at room temperature for 2-3 days. You could also try adding a few grains of raw rice or silica packs (like those found in store-bought kale chips) to the airtight container. & Perfect for snacking!

How healthy are oven baked chips? ›

The Verdict? Choosing baked varieties may save you calories and fat, but you'll still be chomping on more sodium and acrylamides. As an occasional treat, baked chips can be part of a healthy diet but if it's making more than a guest appearance, you may want to reconsider.

Is kale in the oven good for you? ›

Healthy alternative: Baked kale chips are much lighter compared to traditional potato chips or other fried snacks. They're low in calories, but kale is packed with vitamins and minerals, making homemade kale chips an ideal snack for any time of the day. They're even great as a side dish for burgers and sandwiches!

What 5 foods should you not put in an air fryer? ›

Take a gander of this list of top foods that should never make their way into your air fryer.
  • Wet Batters. ...
  • Cheesy Items. ...
  • Large, Bone-In Meat Cuts. ...
  • Baked Goods. ...
  • Greens. ...
  • Raw Rice and Other Grains. ...
  • Too Much of Anything.
Apr 14, 2023

Why is Airfryer healthier than oven? ›

Food is just as healthy when cooked in an air fryer as in an oven. It may be slightly healthier if you use less butter or oil in the air fryer. 4. It's important to check the instructions that came with your air fryer to adapt cooking times for different food products.

Is there a downside to air fryers? ›

Air fryer health risks

Studies show that using an air fryer can increase the levels of cholesterol oxidation products (COPs) in fish. COPs are linked to an increase in heart disease, cancer and other medical conditions.

Why are my homemade kale chips bitter? ›

Don't turn up the heat. High heat can burn the kale and make it taste bitter.

Why did my kale chips get soggy? ›

If the leaves aren't properly dried, the water can “steam” the kale chips while baking and lead to the dreaded soggy kale chip! Be sure they are nice and dry before you massage in the oil. A salad spinner works great; just be sure not to overload it so the leaves can properly dry.

Are kale chips junk food? ›

In the long run, replacing high-calorie snacks (looking at you potato chips) with kale chips can be a helpful component to losing weight. That's because kale chips are more nutrient-dense and less calorie-dense. That's a fancy way of saying they help you feel full with less calories.

What are the benefits of baked kale chips? ›

Kale Chips Offer a Reliable Source of Vitamin K

Kale is one of the best known dietary sources of vitamin K. One cup of kale, which would make a small serving of kale chips, contains 472 micrograms of vitamin K1. Adult men need at least 120 micrograms of vitamin K1, while women need at least 90 micrograms.

What kind of kale is best for chips? ›

Any variety of kale – curly or flat – can be made into baked kale chips. Some home cooks prefer to use flat lacinato kale, aka "dinosaur" kale, so named for its leathery appearance, and some like the frilly appearance of curly kale. Try batches of both and see which you like best.

How to make kale chips Jamie Oliver? ›

Rinse and dry the kale leaves before removing most of the centre stalk, leaving long, thin pieces of kale. Toss the kale in the oil, then sprinkle with the sugar, cinnamon and ½ tablespoon of sea salt. Arrange the leaves in a single layer on a couple of baking trays and bake for 5 minutes, until crisp.

Does kale lose nutrition when baked? ›

Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants. While cooking kale makes it less bitter, it also significantly reduces its antioxidant, vitamin C, and mineral content.

What is the healthiest chip to eat? ›

Healthier chip ideas:
  • Safe and Fair Popcorn Quinoa Chips.
  • Siete Sea Salt Tortilla Chips.
  • Splitz Original Crunchy Split Pea Crisp Snacks.
  • Pulp Pantry Jalapeño Lime Chips.
  • Hippeas Organic Sea Salt and Lime Chickpea Tortilla Chips.
  • Back to Nature Rosemary Garlic Dipper Crisps.
7 days ago

Are Simply 7 kale chips healthy? ›

Kale, the main ingredient in simply7 Kale Chips, is a great source of vitamin K. This important vitamin is a powerful antioxidant and key contributor to bone health.

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