Keto Kale Chips
Crispy, salty oven-baked kale chips that shatter like potato chips but cost just 1.8g net carbs per serving. Tossed in olive oil, sea salt, and a savory parmesan-garlic dusting, they're ready in 25 minutes and make the perfect crunchy keto snack.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These oven-baked kale chips deliver all the salty, shattering crunch of potato chips with almost none of the carbs. A quick massage of olive oil plus a savory parmesan-garlic dusting turns humble kale into an addictive keto snack you can whip up in under half an hour.
Ingredients
- 1 large bunch curly kale (about 8 oz / 225g), stems removed
- 2 tablespoons extra-virgin olive oil
- 1/4 cup finely grated parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon smoked paprika
- 1/8 teaspoon black pepper
Instructions
- 1
Preheat the oven to 300°F (150°C) and line two large baking sheets with parchment paper.
- 2
Wash the kale and dry it thoroughly with a salad spinner or clean towels. Any moisture will steam the leaves and prevent crisping, so dry them well. Tear the leaves into chip-sized pieces, discarding the tough center stems.
- 3
Place the kale in a large bowl, drizzle with the olive oil, and massage it into every leaf for about a minute until evenly coated and slightly softened.
- 4
Sprinkle the parmesan, garlic powder, onion powder, sea salt, smoked paprika, and black pepper over the kale and toss until the leaves are evenly seasoned.
- 5
Spread the kale in a single layer across both baking sheets, making sure pieces don't overlap so they crisp instead of steam.
- 6
Bake for 12 to 15 minutes, rotating the pans halfway through, until the edges are crisp and lightly golden but not browned. Watch closely in the final few minutes, as kale burns quickly.
- 7
Let the chips cool on the pans for 5 minutes; they crisp up further as they cool. Serve immediately.
Tips & notes
- Drying the kale completely is the single most important step for crispness. Damp leaves will turn soft and chewy rather than crunchy.
- For a dairy-free version, skip the parmesan and add 2 teaspoons of nutritional yeast plus an extra pinch of salt for a cheesy, savory flavor.
- Store in an airtight container with a paper towel at room temperature for up to 2 days. They lose crunch in the fridge, so keep them on the counter.
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Frequently asked questions
- How many carbs are in keto kale chips?
- Each serving has just 1.8g net carbs (4.3g total carbs minus 2.5g fiber), along with 118 calories, 4.2g protein, and 9.5g fat. This recipe makes 4 servings, so a whole batch is only about 7.2g net carbs.
- Why didn't my kale chips get crispy?
- The most common cause is leftover moisture on the leaves, so dry them thoroughly before baking. Overcrowding the pan also traps steam, so spread the kale in a single layer with no overlapping pieces, and bake low and slow at 300°F.
- Can I make these dairy-free?
- Yes. Leave out the parmesan and replace it with 2 teaspoons of nutritional yeast for a cheesy flavor and an extra pinch of salt. This keeps them vegan and lowers the protein slightly while staying just as crispy.
