Crispy Kale Snack. Finally, a Guilt-Free Snack! One of the best simple snacks. This savory snack is quick, easy, and tasty.
I love this baked kale recipe because it’s just so easy to make, guilt-free, and nutritious. Making baked kale chips is super easy, and it is perfect when you just need something savory, without all the carbohydrates and the packaging.
This homemade kale chips recipe is also very versatile as you just need to mix the two ingredients it has, and you can take it somewhere else. Just changing the seasoning.
Ingredients
- Kale
- Avocado oil
- Sesame seeds
- Salt
Optional: garlic powder
See quantities and full instructions in the recipe card.
Variations
Seasoning variants ideas: garlic or onion powder.
Instructions
- Preheat the oven to 400ºF (200°C).
- Rip the kale leaves from their stems and put them in a bowl.
- Massage it with your hands for a couple of seconds and add all the ingredients.
- Spread the mix on a large baking tray.
- Roast it for 5-7 mins.
- Toss it and roast for another 7 mins.
Why is it guilt-free?
Kale has become very popular not only amongst the vegetarian and vegan communities but almost in every restaurant menu. Why?
It is very simple: Kale is among the most nutrient-dense foods on Earth.
For those of you wondering what does nutrient-dense means? According to Cancer.gov Nutrient-dense food is defined as a food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.
10 Benefits of kale
- Kale Is One of The World’s Best Sources of Vitamin K which is critical for blood clotting and bone building. A single raw cup of Kale contains almost 7 times the recommended daily amount.
- It can be helpful in lowering cholesterol.
- It Is an excellent Vitamin C source; one of the greatest antioxidants.
- Kale might be able to aid weight loss.
- It has a vast number of cancer-fighting substances.
- Kale Is has powerful nutrients that aid eyes’ protection.
- It is an excellent source of minerals.
- Kale has a lot of beta-carotene which is great for eyes and skin health.
- It has tons of powerful antioxidants. Antioxidants help counteract oxidative damage by free radicals in our bodies.
- As said before, Kale is among the most nutrient-dense foods on Earth.
Curious about all the health benefits of Kale?
Important note on kale
As you know, vegetables that are not Organic, often contain residues of pesticides that are not good for our health. Every year, depending on your country, there is a published list called the dirty dozen, containing the vegetables and fruits found to have the highest rates of pesticide residues.
Kale consistently ranks on the US Ranking amongst the Top 5 head to head with Strawberries and Spinach.
So I strongly recommend you to take a look at your country's Dirty Dozen and go for Organic on the members of that list, or wash them with extra care.
More Nutritious Savory Snacks
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!
Recipe: Crispy Kale Snack
Equipment
Ingredients
- 14 ounces kale
- 1 teaspoon avocado oil or sesame or peanut oil
Optional:
- 1 teaspoon sesame seeds
- 1 teaspoon garlic powder onion powder or your favorite spice
- sea salt to taste
Instructions
- Preheat the oven to 400ºF (200°C).
- Rip the kale leaves from their stems and put them in a bowl.14 ounces kale
- Massage it with your hands for a couple of seconds and add all the ingredients.14 ounces kale, 1 teaspoon avocado oil, 1 teaspoon sesame seeds, 1 teaspoon garlic powder, sea salt
- Spread the mix on a large baking tray.
- Roast it for 5-7 mins.
- Toss it and roast for another 7 mins.
Notes
Nutrition
Food safety
We sometimes take for granted that we have years (or decades) of cooking experience that the average visitor may not. Add to, or remove from, the list below with health and safety tips.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full Nutritional Disclosure here.
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