Baked Lentil Flour Chips: The Protein and Gluten-Free Snack
Do you often look for a healthy snack to munch on in the afternoon or before dinner? Emotional eating or last-minute delays can drive us towards unhealthy industrial snacks. To avoid ‘damage’ to your diet, the best solution is to prepare crunchy homemade lentil chips, genuine and rich in nutritional properties.
These chips are the perfect idea for a light and gluten-free snack, ideal also for those following a vegan diet or looking for a protein snack. They’re so easy and quick that you can prepare them in a flash!
Why choose homemade lentil chips?
Stopping the purchase of pseudo-healthy packaged snacks is the first step towards authentic well-being. Homemade chips offer numerous advantages: naturally suitable for celiacs or those wanting to reduce gluten; thanks to legumes, they are very filling and can keep hunger at bay longer; additionally, they are customizable because you can choose the spices you prefer for a consistently new taste.
How to prepare legume flour
For superior quality, I choose to produce my own lentil flour using a home stone mill. If you haven’t yet explored the benefits of home milling, I recommend reading my article on the subject.
If, like me, you love alternative flours, here are some ideas for inspiration:
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 15 Minutes
- Portions: 2-3 people
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients
⚠ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, and it won’t cost you anything extra!
- 3/4 cup lentil flour (or chickpea or rice flour)
- 3/4 cup water (at room temperature)
- 2 tablespoons extra virgin olive oil
- to taste chives (or oregano, rosemary, etc.)
- 1/2 teaspoon salt
Tools
- 1 Mixing Bowl
- 1 Sieve
- 1 Whisk
- 1 Spoon
- 1 Parchment Paper
- 1 Baking Tray
- 1 Cooling Rack
Steps
Start by sifting the lentil flour in a mixing bowl. If you can’t find it, you can make it at home following the steps in the recipe HERE. Then, add the salt and mix with a whisk (fig. 1).
Add the 2 tablespoons of oil (fig. 2)
Finally, thin with water gradually, continuing to mix (fig. 3).
Work for a few minutes until you get a smooth and lump-free batter (fig. 4).
At this point, distribute a little less than 1/2 tablespoon of batter at a time on a baking tray lined with parchment paper, forming very thin discs. The thinner they are, the crunchier they will be at the end of baking and similar to chips (fig. 5).
Continue this way until the batter is used up. Sprinkle with a few more salt flakes if desired or some surface herbs, in my case chives, and bake in a preheated oven at 392°F for 13′-14′ or until golden (fig. 6).
At the end of baking, the chips should have well-golden edges (fig. 7).
Turn off the oven, remove them, and let them cool slightly on a cooling rack for a few minutes before serving.
And voilà…your lentil flour chips are ready to be enjoyed!
Bon Appétit from La Cucina di FeFé!
Storage
👉 Lentil flour chips are very crunchy and fragrant when consumed immediately after baking. If stored in an airtight glass container in a cool, dry place, the chips will retain their crunchiness for 3-4 days. If they become damp, you can reheat them in a hot oven for 2 minutes to revive them.
Tips and Suggestions
🟣 The secret to a perfect result is in the thickness: it’s crucial to form very thin discs (almost transparent) before baking. Additionally, once baked, let them cool on a cooling rack: circulating air will prevent residual moisture from making them soft.
Variations: you can leave the chips plain or enrich them with natural flavors to make them irresistible like chives, dried oregano. For a spicy touch, try sweet or spicy paprika; for a bolder flavor, excellent with garlic powder or rosemary. For a more intense flavor and superior digestibility, try adding a pinch of turmeric and black pepper to the batter: turmeric acts as a natural anti-inflammatory, and the pepper activates its bioavailability, turning your snack into a true natural supplement.
🟣Alternatives to lentil flour: If you can’t find it, you can make this recipe with: chickpea flour, rice flour (for an even lighter version), or fine cornmeal (the fine kind).
🟣Pairings for a healthy appetizer: lentil chips pair perfectly with chickpea hummus or beet or pea for a protein boost. Guacamole sauce, where the contrast between the chip’s crunch and the avocado’s creaminess is excellent. And finally, yogurt and mustard sauce for a fresh and light touch.
FAQ (Questions and Answers)
Are lentil chips suitable for a low-calorie diet?
Yes. Being oven-baked and made with legume flour, they have a high satiating power thanks to the fiber and protein. They contain much less fat than typical industrial fried chips, making them an ideal snack for those who are mindful of their weight.
Can I use whole lentils instead of flour?
Yes, but the process changes. You will need to soak the lentils (preferably red split lentils) for at least 3-4 hours, blend them with a bit of water and seasonings to make a batter, and then spread the mixture thinly on parchment paper.
Can I cook them in an air fryer?
Absolutely yes. The Air Fryer is perfect for these chips: cook them at 356°F for about 5-8 minutes, shaking the basket halfway through to make them evenly golden.
