No-Fail Baked Kale Chips Recipe (Vegan, Paleo, Whole 30) (2024)

FAQs

Can you eat kale chips on Whole30? ›

Lucky for us, baked kale chips also happen to be Whole30, low carb, and keto-friendly! To make kale chips, however, there are a few key points to keep in mind: The kale leaves must be SUPER DRY. Bake the kale at 350°F.

And unlike potato chips, kale retains its nutritional value when made into chips. Kale is high in fiber, antioxidants, vitamin A and calcium, as well as B vitamins, vitamin C and potassium. It's fat- and sodium-free, and the minuscule amounts of olive oil and salt used in my recipe barely bump up those amounts.

Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants. While cooking kale makes it less bitter, it also significantly reduces its antioxidant, vitamin C, and mineral content.

Dry the kale at 145 F / 63 C for 1 hour. Reduce the heat to 115 F / 46 C and dry for an additional 3 to 4 hours until crispy dry. Transfer to airtight containers, or vacuum seal for longer storage. Enjoy.

While homemade versions of chips made with whole foods are considered Whole30, no store-bought chips of any kind are considered Whole30 compatible — that goes for potato chips, sweet potato chips, Siete chips, plantain chips, terra chips, veggie chips, and any other store-bought chip you can think of.

Because these are still foods with no brakes, we made a rule change eliminating any store-bought chips for 30 days. We instead encouraged people to make their own at home by baking, pan-frying, air-frying, or roasting your own plantains or potatoes.

While kale chips may seem like a healthier option, some commercial brands can be crammed with sodium, sugar, and artificial flavors. This is the kind of processed food that can lead to a higher risk for high blood pressure, obesity, diabetes, and other cardiac issues.

It is not likely that you would experience adverse effects from consuming kale chips. If the chips are very salty and you over-consume them, you might feel bloated from the excess salt intake. You may also feel some stomach discomfort from the fiber if you eat a lot of them and are not used to eating high-fiber foods.

Kale Chips are an Excellent Source of B Vitamins

Kale is particularly high in vitamin B6, vitamin B1, and vitamin B2 (WHFoods, 2015). For instance, each cup of kale contains 11% of your recommended daily intake of vitamin B6, 7% of your vitamin B2, and 6% of your recommended vitamin B1.

Consumption of kale in excess can lead to constipation and stomach irritation. Due to the presence of oxalates, kale can increase the risk of kidney stones. Kale contains goitrogens, substances that inhibit the synthesis of thyroid hormone. So, its intake can increase the risk of iodine deficiency.

Can I eat kale every day? ›

Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

To keep them crispy, it is important to let them cool completely. Once cooled, they can be stored in an airtight container at room temperature for 2-3 days. You could also try adding a few grains of raw rice or silica packs (like those found in store-bought kale chips) to the airtight container. & Perfect for snacking!

Dried kale powder is almost as nutritious as fresh kale, it is certainly easier to come by, easier to eat, and can be added to a seemingly unlimited number of dishes. Dried kale still has high levels of many vitamins and minerals including: vitamin A. vitamin K.

Blanching kale allows it to hold onto its color, as well as many of its nutrients. Kale that has been boiled too long appears wilted and gray. The nutrients leach into the water, which you can use to make a stock.

For that reason we do not allow commercially-prepared fries or chips, or deep-frying starchy veggies and turning them into fries or chips during your Whole30. (However, if you want to roast some kale until it's crispy, or thinly slice jicama into a scoop for your guacamole, be our guest.)

Onion-and-chive mixed nuts

These chive-and-onion mixed nuts are sure to satisfy your salty cravings and make an excellent Whole30-approved substitute for chips.

Kale, the main ingredient in simply7 Kale Chips, is a great source of vitamin K. This important vitamin is a powerful antioxidant and key contributor to bone health.

Kale Chips are an Excellent Source of B Vitamins

All leafy green vegetables are good ways to get B vitamins, and kale is no exception. Kale is particularly high in vitamin B6, vitamin B1, and vitamin B2 (WHFoods, 2015).