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Apr 16

Italian Style Kale Chips (low calorie, low carb, gluten free, vegetarian, easy, & quick)

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My friend Jessica told me she recently made kale chips for the first time & since maybe some other people have never tried making them I thought I would share my favorite way to make them.  If you haven’t tried or seen them before kale chips are just fresh kale baked until it’s crunchy to have a texture similar to a chip.  It is super easy (& cheaper) to make them yourself and the recipe can be adjusted in a ton of different ways.  It is a yummy, healthy, vitamin packed & vegetable based snack to munch on instead of crackers, chips, etc plus my version has a nice amount of protein :-). I like to add an Italian flair by using olive oil, balsamic, & parmesan.  Read on for how I make mine then feel free to adjust and play around with this recipe to make your own variations of them too!

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Ingredients:

*a 5 ounce container of kale (I used baby kale which is why mine are a little more shriveled looking at the end plus I am not super careful about flipping each one over separately lol!  You can use whatever kind of kale you want to though.)

*1 teaspoon Mrs. dash onion and herb seasoning

*1/2 tablespoon extra virgin olive oil

*1 tablespoon white balsamic (Regular balsamic is amazing too so use that if that’s what you have.  Also you can add more vinegar and I usually do actually but it will increase the baking time (10-15 additional minutes beyond what I list) because it will make the kale wetter initially.  If you like vinegar & have some extra time then I highly suggest adding an extra tablespoon or so of vinegar!)

*2 tablespoons parmesan cheese

*salt & pepper to taste (not pictured)

 

Preheat oven to 350.

Spread out kale on baking sheet.  I like to line with foil for easy cleanup.  Lightly spray pan or foil with nonstick spray first to prevent sticking.

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Add all the rest of ingredients directly to baking sheet and mix into kale using your fingers.  It may seem overcrowded but the kale is going to shrink wayyyyy down in oven 😉  Lightly add salt and pepper before popping into oven.  It doesn’t need much salt at all!!  Trust me it is better to add too little than too much because the flavors are going to concentrate a lot in the oven.

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Bake for 15-20 minutes stirring every several times during baking.  They may seem soggy but will dry out completely once they are done.  Spread them out as evenly as possible each time your stir.  FYI the seasonings and cheese may get pretty dark brown.  Once they are nice and crunchy remove from oven.  Let cool a few minutes then enjoy!!

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Makes one serving

Per serving:

158 calories

10 grams fat

11 carbs

2 grams fiber

6 grams protein

 

 

 

 

 

 

2 comments

  1. LemoToo

    Great recipe! Did you know you can also roast chick peas (canned ones) for a quick snack? Good and nutritious. If you find a recipe can you post this one for us? Thanks and glad you got moved OK!

    1. Sarahlinbrockner

      Thank you!! Yes I have heard of roasting chickpeas for a snack! I have not made any before but I’ll have to try it out and post 🙂

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