Kale Chips
Crispy kale chips baked low and slow with olive oil, Parmesan, sesame and garlic. About 5 g of carbohydrate and 3 g of fiber per 1½ cups.
One serving
One serving is about 1½ cups. Prep 10 min · Cook 20 min · Rest or chill 5 min.
Steps
Heat the oven to 300°F (150°C) and let it preheat for 15 minutes. Line a dark sheet pan with parchment.
Wash and dry the kale completely, then tear it into 2-inch (5 cm) pieces. Any water left makes them steam instead of crisp.
Massage the olive oil into the kale with your hands until every piece is lightly coated, then spread it in a single layer; bake in two batches if needed.
Mix the Parmesan, sesame seeds, garlic powder and salt and sprinkle it evenly over the kale.
Bake until crisp and just golden at the edges, turning the pan halfway, about 20 minutes. Cool on the pan 5 minutes; they crisp more as they cool.
AI-generated illustrative image.
On the plate
A snack, not a full plate. A big 1½-cup serving adds about 5 g of carbohydrate.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 110 |
| Total carbohydrate | 5 g |
| Dietary fiber | 3 g |
| Total sugars | <1 g |
| Protein | 5 g |
| Total fat | 8 g |
| Saturated fat | 2 g |
| Sodium | 270 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| kale Kale, raw | 250 g | 11.1 g | “Kale, raw”, USDA SR Legacy, FDC ID 168421 |
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| Parmesan Parmesan, grated | 40 g | 5.6 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
| sesame seeds Sesame seeds | 10 g | 2.3 g | “Seeds, sesame seeds, whole, dried”, USDA SR Legacy, FDC ID 170150 |
| garlic powder Garlic powder | 1 g | <1 g | “Spices, garlic powder”, USDA SR Legacy, FDC ID 171325 |
| salt Salt | <1 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: garlic powder (); salt ().
Calculation engine v1.3.0.
Swaps and variations
- Dairy-free
- Use 2 tbsp nutritional yeast instead of the Parmesan; the protein goes down, so pair them with nuts or a boiled egg.
Storage
Keep them in an airtight container at room temperature up to 2 days; re-crisp 5 minutes in a 300°F oven.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/kale-chips. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about kale chips.
How do you make kale chips crispy?
Dry the leaves completely, use just a little oil, spread them in one layer and bake low and slow.
How many carbohydrates are in kale chips?
About 5 g per 1½-cup serving, with 3 g of fiber.
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