Kale chips are a kid approved way to get nutrient packed greens into your child’s diet. This recipe transforms kale into the perfect crispy, salty and addictive snack. Plus, with only three ingredients, your child can make it all on their own.
This is one of the first recipes my daughter learned, and we still make it together at least once a week. She easily eats an entire tray by herself, and often asks for seconds! We have perfected the crispy kale chip, so make sure to read the tips below.
EASY 3-INGREDIENT KALE CHIPS
- Curly kale
- Olive oil
CUSTOMIZE YOUR KALE CHIPS
Experiment with your child to find your favorite flavor toppings!
- Add a tablespoon of lemon juice after baking.
- Top with 1/4 cup Parmesan cheese during the last few minutes of baking.
- Before baking, add 1 tablespoon of maple syrup, 1 tablespoons of chia seeds and 1 tablespoon of sesame seeds for a sweet and seedy chip.
WHY EAT KALE?
Raw kale is slightly bitter with tough leaves, making it difficult for children to chew or enjoy. However baking them with olive oil removes the bitterness and transforms them into an easy to eat chip. Kale is a nutrient powerhouse, it’s full of:
- nutrients including vitamins A, C and K as well as the minerals calcium, potassium and iron (to name a few).
- fiber to help fill your child up and promote healthy digestion.
- antioxidants and phytochemicals that help protect the heart, fight cancer, and keep us healthy from diseases.
WHY ADD OLIVE OIL?
Olive oil is a heart healthy fat that adds vitamins E and K, and antioxidants to your child’s diet. Fat is also an important part of your child’s diet for other reasons, it:
- is an important source of calories. Kids need enough calories to grow and develop properly.
- provides kids with important fatty acids to help their brain develop.
- helps kid’s absorb fat-soluble vitamins like the vitamin A and K found in kale.
IMPORTANT TIPS FOR THE PERFECT KALE CHIP
Kale chips are easy to make but there are a few tricks to make sure they come out crispy and delicious (instead of soggy or bitter).
- Dry them completely: after you wash the kale, make sure it is dry. If the leaves are wet, the kale will steam instead of getting crispy.
- Separate each piece on the pan: it is worth the extra work to spread them out, even if you need to use a second baking pan. If they are on top of each other, they will get soggy or bake unevenly.
- Check on them during the last few minutes of baking: times will vary a bit based on your oven. You want the chips to be crispy and green, not brown. If they turn brown, they will be bitter.
Preheat oven to 275 degrees. Wash and dry kale leaves. Make sure they are completely dry.
Separate the kale from the stem by ripping into 1-2 inch sections and placing them in a bowl. Discard the stems.
Pour 1 tablespoon of olive oil onto the kale. Massage the oil into the kale, making sure each leave is coated.
Spread out the kale on the baking sheets. Make sure each piece is separate so the kale will get crispy.
Sprinkle salt over kale.
Bake for 15 to 20 minutes until they become crispy. Start checking at 15 minutes and check every minute until they become crispy. Take them out before they start to brown.
COOKING WITH KIDS
- Tailor tasks to your child’s abilities and attention span. Children don’t have to make the entire recipe, choose short tasks to start. Have kids tear kale into pieces to start. As they develop their cooking abilities, add on more skills. Soon, they will be making the entire recipe with limited assistance.
- Click here for more tips on cooking with kids
Perfectly Crispy Kale Chips
- Paper towels or absorbent towel to dry washed kale
- Large mixing bowl
- Tablespoon measuring spoon
- 2 baking trays
- 4 cups lightly packed curly kale about 1/2 bunch
- 1 tbsp olive oil
- 1/4 tsp salt
- Preheat oven to 275 degrees.
- Wash and dry kale leaves. Make sure they are completely dry. If the leaves are still wet, the kale will steam instead of getting crispy.
- Separate the kale from the stem by ripping into 1-2 inch sections and placing them in a bowl.
- Pour 1 tablespoon of olive oil on the kale. Massage oil into kale, making sure each leave is coated.
- Spread out the kale on the baking sheets. Make sure each piece is separate so the kale will get crispy. If they are on top of each other, they may get soggy and cook unevenly.
- Sprinkle salt over kale.
- Bake for 15 to 20 minutes until they become crispy. Start checking at 15 minutes and check every minute until they become crispy.
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Did you make this recipe? Please rate this recipe and leave a comment. I’d love to know how it turned out for you!