SnacksLow carbVegetarian€€
Crispy Kale Chips with Garlic and Parmesan
Healthy and crispy kale chips, oven-baked with a touch of garlic and parmesan. The perfect low-calorie snack that will win over even those who don't like vegetables.
Prep time
13 min
Cook time
15 min
Total time
28 min
Servings
2
Recipe
Cabbage, savoy, raw
200 gOil, olive, extra virgin
1 tbspSpices, garlic powder
0.5 tspSalt, table, iodized
0.25 tspCheese, parmesan, grated
20 gSpices, pepper, black
1 pinchPer servingTotal
Calories:136.9 kcal273.7 kcal
Protein:5.1 g10.1 g
Carbohydrates:8.5 g17 g
Fiber:3.3 g6.5 g
Water:93.4 ml186.7 ml
Fat:10 g19.9 g
Micronutrients
Sugar:2.3 g4.6 g
Saturated fat:2.7 g5.4 g
Cholesterol:8.6 mg17.2 mg
Sodium:451.4 mg902.8 mg
Potassium:265.4 mg530.7 mg
Calcium:122.3 mg244.5 mg
Iron:0.6 mg1.1 mg
Magnesium:32.7 mg65.4 mg
Zinc:0.8 mg1.5 mg
Phosphorus:110.2 mg220.3 mg
Vitamin C:31 mg62 mg
Vitamin A:76.3 µg152.5 µg
Vitamin D:0.1 µg0.1 µg
Vitamin B12:0.2 µg0.3 µg
Instructions
1
Preheat the oven to 150 °C. Wash the kale thoroughly. The most important step: dry the leaves completely using a salad spinner or paper towels. Every drop of water will cause the chips to steam instead of becoming crispy.
2
Tear the dry leaves into bite-sized pieces (discard the tough stems). Place them in a large bowl, drizzle with olive oil, and gently massage the oil into the leaves with your hands (about 1 minute) so they soften and evenly absorb the fat.
3
Sprinkle the oiled leaves with garlic powder, salt, and parmesan. Toss again so the seasonings are evenly distributed.
4
Arrange the leaves on a baking sheet lined with parchment paper in a single layer. They shouldn't overlap, otherwise they won't dry out properly. Bake for 10–15 minutes. Halfway through (after 7 minutes), turn the baking sheet. Watch closely – they're done when the edges turn slightly brown and crispy.
5
Remove from the oven and let sit on the baking sheet for 2–3 minutes. They become even crispier as they cool. Serve immediately.
Nutritional benefits
Thanks to its high content of vitamin K and fiber, this dish supports bone health and healthy digestion without excess calories.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.