Baked lacinato kale chips: the healthy snack that wins everyone over
Baked lacinato kale chips are one of those snacks that surprise at the first bite: crunchy, light and incredibly tasty. Born as a healthy alternative to classic fried potato chips, they have become protagonists of gourmet aperitifs and healthy buffets. This ancient vegetable, widespread in Tuscany and particularly in rural tradition, has been rediscovered in recent years also thanks to the clean eating movement in the United States, where kale — the cousin of our cavolo nero — became a real superfood.
The idea of turning it into chips seems to have originated in American kitchens in the early 2000s, when chefs and food bloggers searched for creative ways to make vegetables more appealing. From there, baked lacinato kale chips conquered Italian tables as well, becoming perfect for those who want a light snack full of flavor. Making them at home is very simple and the result is definitely more genuine than store-bought versions.
Why you’ll love baked lacinato kale chips
Baked lacinato kale chips are ideal if you’re looking for a crunchy but light snack. Compared to classic chips, they have less fat and are naturally rich in fiber, vitamins and minerals. Lacinato kale, a quintessential winter vegetable, has been known since antiquity: the Etruscans already cultivated it and in Tuscany it is a fundamental ingredient of ribollita.
In this version, the contrast between the slightly bitter taste of the kale and the sweetness of maple syrup creates an irresistible balance. Sesame seeds add a toasted, crunchy note, while chili powder — optional — gives character. They are perfect served as a healthy aperitif, as a topping for pureed soups or simply to munch on during a movie. An easy, quick recipe ready in under 20 minutes.
- Difficulty: Very easy
- Cost: Very economical
- Preparation time: 10 Minutes
- Portions: 3 Servings
- Cooking methods: Oven
- Cuisine: American
- Seasonality: Autumn, Winter and Spring
- Energy 136.58 (Kcal)
- Carbohydrates 12.09 (g) of which sugars 6.32 (g)
- Proteins 3.07 (g)
- Fat 9.66 (g) of which saturated 1.39 (g)of which unsaturated 4.03 (g)
- Fibers 4.42 (g)
- Sodium 687.58 (mg)
Indicative values for a portion of 90 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 4 1/2 cups lacinato kale (cavolo nero)
- 2 1/4 tsp maple syrup
- 2 tbsp sesame seeds
- 1 tbsp extra virgin olive oil
- 1 pinch chili powder (optional)
- 3/4 tsp salt (fine)
Tools
- Bowls Pyrex® – Prep & Store – Set of 3 glass bowls with lids (0.5L – 1L – 2L) – BPA free
Steps
Prepare the kale. Preheat the oven to 302°F (convection). This lower-than-normal temperature is essential: the kale needs to dry slowly, not burn. Wash the lacinato kale under cold running water and dry it thoroughly with a clean kitchen towel or paper towels. The drier it is, the crispier the chips will be. Separate the tender part of the leaf from the central stem, which is tougher and fibrous — it will not be used for the chips. Keep the pieces fairly large (about 2–2 3/4 in), as they will shrink a lot during cooking.
Seasoning. Place the kale pieces in a large bowl. Pour in the olive oil, maple syrup, salt and chili powder. Mix with your hands, gently massaging each leaf to distribute the seasoning evenly. Be careful not to wring the leaves, just massage lightly. Add the sesame seeds and mix once more.
Baking. Arrange the chips on one or two baking sheets lined with parchment paper in a single layer without overlapping. This is the secret to even cooking. Bake for about 25 minutes. At the halfway point (around the 12th–13th minute), gently turn the chips with a spatula so they brown evenly. The chips are ready when they are crispy and slightly darkened at the edges. Remove from the oven and let them cool completely before eating: they get even crispier as they cool.
Storage, tips and notes for baked lacinato kale chips
Sweet-salty variation: add a drizzle of tamari or soy sauce instead of salt for a more umami flavor.
Extra crunchy variation: add one teaspoon of nutritional yeast flakes for a slightly cheesy flavor.
Baked kale chips keep in an airtight container at room temperature for 2–3 days. The important thing is to store them only when completely cool. Avoid the refrigerator, which tends to make them soggy.
Perfect as an aperitif, a garnish for soups, or as a substitute for potato chips.
The removed stem does not need to be thrown away: it is great for making soups, vegetable stews, or a rich, flavorful vegetable broth. Just chop it and simmer with other vegetables.
FAQ (Questions and Answers)
Can kale chips be prepared in advance?
Yes! You can prepare them the day before and store them in an airtight container. They will regain crispness naturally; if needed, you can reheat them in the oven at 248°F for 5 minutes.
Can I use a conventional (static) oven instead of convection?
Yes, but the result will be slightly less even. Raise the temperature to 320–329°F and extend cooking by about 5 minutes, checking often to avoid burning the edges of the chips.
