Diabetes Forecast

Kale Chips

Per Serving

Kale Chips

Makes: 2 (makes 2 1/2 cups)
Serving Size: 1 1/4 cups
Calories 80
Fat 4 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 10 g
Fiber 2 g
Sugars 0 g
Cholesterol 0 mg
Sodium 425 mg
Potassium 450 mg
Protein 3 g
Choices: Vegetable 2, Fat 0.5
  • Makes: 2 (makes 2 1/2 cups)
  • Serving Size: 1 1/4 cups
  • Preparation Time: 10 minutes
  • Cooking Time: 20 minutes plus 5 minutes cooling time


1/2 large bunch fresh kale (enough to have about 3 cups of kale pieces after discarding the ribs)
1/2 Tbsp. olive oil
1/2 tsp. seasoned salt
1/4 tsp. smoked paprika (optional)


  1. Preheat the oven to 300°F. Line 2 large baking sheets with parchment paper.
  2. Cut the kale leaves off the inner rib; discard the rib. Cut the leaves into 2-inch pieces. Put the kale in a salad spinner and rinse the leaves. Dry the leaves thoroughly, using paper towel if necessary to blot any excess moisture. For the kale chips to be crispy, the leaves must be dry.
  3. Add the cut kale to a bowl, add in the olive oil, and toss to lightly coat the leaves with the oil. (Too much oil will cause the kale to steam rather than crisp.) Sprinkle in the salt and paprika (if desired), and toss well.
  4. Arrange the kale pieces in a single layer on the prepared baking sheets. Bake for about 20 minutes, shaking the pan about halfway through. The leaves should feel dry and crispy to the touch. Add the kale leaves to a bowl and let them cool for 5 minutes.
Note: If taking the chips elsewhere, carry them in a plastic bag. Stored in an airtight container, kale chips will stay crisp for 2 to 3 days.

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