MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis - Food and Fitness

Kale Chips

Prepared by: Susan Mills-Gray,
Nutrition Specialist,

University of Missouri Extension

March 9, 2014


Yield: 4 servings, about 2 cups each



  • 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups)
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt



  • Position racks in upper third and center of oven; preheat to 400F. If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl.
  • Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat.
  • Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.) Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)


Make Ahead Tip: Store in an airtight container at room temperature for up to 2 days.



Nutrition information per serving

Calories: 110

Fat: 5 g

Sat. Fat: 1g

Cholesterol: 0mg
Sodium: 210mg
Carbohydrates: 16g
Protein: 5g

Fiber: 6g






Back to recipes index



Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to ht For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.p>


University of Missouri logo links to

Site Administrator:
Copyright  ADA  Equal Opportunity

MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Sunday, March 02, 2014