Crispy Kale Chips Recipe

Our family loves kale chips, including my daughter. And not only are the delicious, they are very nutritious.

Kale is the cruciferous, or brassica family, along with other powerhouse foods like broccoli, brussels sprouts, and cabbage. 

Kale Nutrition

Kale (particularly lacinato kale, also known as dinosaur kale, Tuscan kale, Italian kale) is rich sulfur-contain glucosinolate compounds, such as glucoraphanin, the precursor of sulforaphane. Sulforaphane is a glutathione-inducer, which means it helps the body create more glutathione. Glutathione is our “master antioxidant.” 

Glutathione helps reduce inflammation, oxidative stress, and is an important detoxifier. Glutathione is low in autism and down syndrome, and research on sulforaphane for children with autism showed substantial improvements in their social interaction and verbal communication, along with decreases in repetitive, ritualistic behaviors.”1

And kale is great for all kids, not just those with special needs. 

Kale is rich in vitamins A, C, K, and calcium, and contains beneficial B vitamins and magnesium – Important nutrients for growth and development. 

Kale is one of our favorite vegetables in our household. We like many ways including sauteed baby kale, kale salad, and our favorite is kale chips.

And kids love eating and making them. Here is my daughter making her own batch of kale chips.

Chips should be green and crispy, not browned. When they are browned, they are burnt… and they taste it… yuck. And the secret to the perfect kale chip is a lower temperature, slower bake. When you get it right, they will be bright green and crunchy. Check out our daughter, demonstrating the crunch.

You can also use other greens such as arugula, dandelion greens, or mustard greens. Use lacinato kale for lower oxalate kale chips. Arugula, mustard greens, and turnip greens are also low oxalate.  Depending on the serving size, these kale chips are a low or medium oxalate food, which have a place in most low oxalate diets.

Kale Chips Recipe

GFCF/SCD/GAPS/Paleo/Low Oxalate/Low FODMAPs/Body Ecology Diet/Keto, Egg-Free, Nut-Free

Avoid the optional herbs and spices, unless compliant with your diet.


  • Bunch of Kale
  • Olive oil
  • Unrefined salt
  • Herbs and spices, optional (smoked paprika, cayenne, rosemary or any)


Rinse kale leaves and dry. Remove stem of kale. Rub with olive oil. Season with salt and any other herbs you’d like.

Heat oven to 325 degrees. Place stalks directly on oven rack and cook for 10-15 minutes. Watch closely so they don’t burn. Chips should be green and crispy.

Hi, I’m Julie Matthews, a Certified Nutrition Consultant, Author, and Published Researcher. I teach parents and practitioners that children with autism, ADHD, and related disorders can improve and heal, and that there’s hope for their children. Then I educate and empower them to make strategic dietary changes that positively affect children’s health, which in turn helps their learning and behavior. With 18 years of experience and my unique range of knowledge, from nutrition research and clinical experience to cooking in the kitchen for my own family, I’ve created a much-needed community for parents and practitioners looking to help children with autism live happy, healthy lives. Join us.

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