fbpx Skip to main content

Kale Chips

By May 19, 2013January 12th, 2019Snack, Vegetarian, Weight Loss


Testimony of the Day

“Hi Maria! I just wanted to show you a quick update after being on your diet for 5 days!! I’ve attached a before and after picture. My itchy, rashy legs have always looked their worse when i’m in a bath or shower; they are always there, but something about the hot water would make them very red and more noticeable than they already were. The “before” picture is how my legs would look while bathing for the last 3 or so years. I was so happy to take a bath tonight and realize they are almost all gone! I just wanted to thank you again for saving my skin!” Malorie

To get started on your path to health and healing, click HERE. 

kale chips


Why no grains? and how am I going to get fiber??? The most common whole grains are not very high in fiber to begin with.

Brown Rice = 4% (Shockingly low!)
Corn = 7%
Oats = 11%
Whole Wheat = 12%
Barley = 17%

Compare that to the vegetables I use in place of them…

Red Pepper = 25% (my “healthified” Sloppy Joe’s Stuffed Peppers)
Kale = 33% (Kale Chips)
Mushrooms = 33% (my “healthified” Cowboy Chicken Casserole)
Cauliflower = 40% (Cauliflower “Rice”.)
Broccoli = 40% (“Loaded” Broccoli)
Eggplant = 40% (my “healthified” Eggplant French Fries/Breadsticks)
Spinach = 50% (my “healthified” Greek Tart)

So let’s compare…
1 slice 100% whole wheat bread = 2g of fiber, 20g carbs (starch/sugar) and 100 calories.
1/4 cup brown rice = 2g of fiber, 35g carbs and 170 calories.
1 cup of cauliflower “rice” has the same 2g fiber, but only 4g of carbs and 30 calories!

You can get just as much fiber by substituting healthier nutrient-dense veggies for “whole grains” without the excess sugar and calories!

To read more on how to lose weight and eat tasty food, check out Secrets to a Healthy Metabolism. Thank you all for your love and support! When Craig lost his job just after we adopted our boys, we didn’t know what we were going to do, but it is because of all of you who make this possible! THANK YOU!!!

 Kai didn’t like Kale chips right away like Micah did, but he loves them now!


kale chips


1 head organic kale, rinsed and dried
Coconut oil spray (or better, macadamia or other oil in a spray pump)
Celtic sea salt

Preheat oven to 250 degrees F. Using a knife, remove the thick inner stems from the leaves, leaving long strips; cut the strips in half. Arrange the leaves dark side up in a single layer on two baking sheets. Lightly mist each piece with coconut oil spray. Sprinkle with salt OR Parmesan cheese. Bake about 40-60 minutes, until kale is crisp and cheese is golden.

kale chips

In my former fat days, I LOVED “Wonder Bread” sandwiches with fake Kraft Cheese slices with Miracle Whip and potato chips! YIKES!

I found a great variation to calm those cravings: Applegate Farms organic lunch-meat organic mayo and Kale Chips served on my Protein Bread. YUM!

I used THIS panini maker to make Paninis! On sale now for almost 50% off!

kale chips


Micah loves kale chips so much I had to get him this shirt! Find other cute food apparel HERE.

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Shelby says:

    Do these kale chips need to be eaten right away or can you store them in a container?

  • I always make a huge batch and store them in a ziplock. I love them!!!

  • YUm! I can’t wait to try these!! 🙂

  • These are my FAVORITE! I made a batch Thursday and I had to go to the store again because I ate them all on my family! Opps…

  • Anonymous says:

    These are a newly discovered treat and I love them, but I have a question. Does baking them until crisp affect the nutritional value?

  • It will change the nutritional info a little.

    Raw Cruciferous veggies—These foods can interfere with thyroid medications. Isothiocyanates in cruciferous veggies upset normal cellular communications in the thyroid.—Always cook cruciferous veggies: broccoli, cauliflower, kale, collard greens, spinach, and Brussels sprouts to lower the enzymes that interfere with our thyroid output.

    So if you suffer from hypothyroidism, I would choose cooked Kale anyway!:)

  • KatoWi says:

    I’ve made these with regular coconut oil and it’s messy. Coconut oil spray will make this so much easier!! Thanks for the tip!!

  • hey maria,
    what’s the carb count on kale/kale chips? I find a whole range of numbers when I Google and it’s very confusing!

    these look like a great snack. They remind me of my grandma and how she always put a few potato chips on her sandwich for crunch! (of course this is way healthier!)

  • OMG!! I just read this recipe/post and I use to love those white bread sandwich sandwiches with cheese and chips too!! Only I would use Velveeta if we had it instead of the kraft 🙂 I thought I was the only one!

  • Anonymous says:

    Can I use another form of applying the oil? How do you ‘spray the coconut oil?


  • Amazing. Love this recipe. I found mine cooked a lot faster then 40min but that could be my oven!

  • Anonymous says:

    Use salty water spray instead if u don’t want the fat of coconut

  • Angela says:

    I don’t have any coconut oil on hand – do you think that walnut oil would work these-or olive oil for that matter? Thinking of bitterness, as I’ve heard that kale chips can be bitter…

  • Shauna Skinner says:

    Have you ever seasoned these to make different “flavors”? My husband loves doritos and salt and vinegar chips. It would be nice to try and make Kale versions for him. I love experimenting, do you think it could be done? If so I will go crazy trying to find a combo he loves!

  • Barb says:

    1st of all…your child is a beauty!! I have never eaten kale. Is this a good way to start?

  • Barb says:

    Also, if I were to use my dehydrator, would it maintain the nutrients better than using a high temperature?

  • Patricia says:

    Did you know the coconut oil you recommend has Soy Lecithin in it? It’s not listed as organic. If it’s not organic then it’s GMO. I know they support the Non GMO Project, but it states on their product page that 99% of their products are non GMO, so you don’t know what the 1% ingredients are, they may be GMO. They have organic oils you could put in one of those pump spray bottles that can be purchased at Walmart and no aerosols. That might be a better option and less expensive!

  • Appletree says:

    Does your kale get soggy after? I always have that problem if I don’t eat it all right away. Any tips please?

    • Maria Emmerich says:

      Make sure there are no parts that aren’t totally crisp. I do mine until they almost start to look like they are beginning to burn. And I flip them after 30 minutes and touch all parts to ensure there are no moist parts. Then let totally cool and put in bags. 🙂

  • Hello. My name is Adam. I am a Kale Chip Addict. . . .

  • Carol says:

    Making a big batch and just wondering how long they will last in the ziplock bags? A couple days? Weeks? I have no idea on this. Thanks

  • Carol says:

    Oops, one more thing: Am I storing in the cupboard or fridge?
    Thanks for all you do for us, Maria. It is sure appreciate 😊

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.