Kale Chips

Tanya Eisenwasser

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Crispy baked kale chips seasoned simply with olive oil and sea salt.

Prep 10 min

Cook 25 min

Serves 2

Gluten-freeDairy-freeVegan

Ingredients

• 1 bunch fresh kale (lacinato or curly, about 6-8 ounces)
• 1 to 2 tablespoons olive oil, just enough to lightly coat
• 1/4 teaspoon sea salt
• 1/2 teaspoon garlic powder (optional, only if tolerated)

Instructions

Prep

1. Preheat your oven to 300°F (150°C).
2. Line two baking sheets with parchment paper.
3. Wash the kale and dry it very thoroughly. Use a salad spinner, then pat with a clean towel. Any remaining water will steam the leaves instead of crisping them.
4. Strip the leaves from the thick center stems and ribs (they stay chewy) and tear them into chip-sized pieces, roughly 2 inches across.

Season

1. Place the torn leaves in a large bowl.
2. Drizzle with olive oil. Use your hands to massage the oil into the leaves for about 30 seconds, until every piece is lightly coated and the kale softens slightly.
3. Sprinkle with sea salt (and garlic powder if using). Toss again to distribute evenly.

Bake

1. Spread the leaves in a single layer on the baking sheets. Do not overlap them, or they will steam instead of crisp.
2. Bake for 12 minutes, then rotate the pans and check for doneness.
3. Continue baking for another 8-13 minutes, watching carefully in the final minutes. The chips are done when they feel dry and crisp but are still bright to medium green. Brown chips have gone too far and will taste bitter.
4. If some pieces finish early, pull them off the sheet and keep baking the rest.

Cool

Remove from the oven and let the chips cool on the baking sheets for 3-5 minutes. They crisp up further as they cool.

Tips & Substitutions

• Dry the kale completely. This is the single biggest factor for crispy chips. Wet leaves will always steam.
• Massage the oil in by hand. A quick massage helps the oil coat every nook and softens the leaves so they crisp evenly.
• Use lacinato (dinosaur) kale if oxalates are a concern. Curly kale is higher in oxalates, which is a separate sensitivity that some people with histamine intolerance also have.
• Swap olive oil for coconut oil if you prefer. Both work well at 300°F (150°C).
• Salt-only is the most reliable seasoning. A pinch of dried thyme or rosemary also works well in small amounts. Garlic powder is listed as optional because some people with histamine intolerance react to garlic.
• Serve with a dip. A small bowl of dairy-free ranch dressing on the side turns these into a more substantial snack.

Why This Works

Kale. Naturally low in histamine and generally well tolerated. It is a sturdy leafy green, which is a useful alternative to spinach (high in histamine and best avoided).

Olive oil. A stable cooking fat that is generally well tolerated. A light coating is enough to crisp the leaves at low heat. See why freshness matters when choosing oils, since rancidity can affect tolerance.

Sea salt. Plain salt is not a histamine concern. It draws moisture out of the leaves during baking, which helps them crisp.

Garlic powder (optional). Garlic can act as a histamine liberator for sensitive individuals, which is why it is listed as optional rather than core to the recipe. Many people tolerate small amounts of dried garlic, but a salt-only version is the safer default.

Storage

Best eaten fresh and warm from the oven, when they are crispiest. If you have leftovers, cool them completely, then store loosely covered at room temperature and eat within the same day. They lose their crunch quickly in any sealed or refrigerated container, so plan to make only what you will eat soon.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.