Kale Chips Recipe and Benefits

Kale Chips can be made very simply by either dehydrating at a low temperature or even a low temperature in the oven.  This recipe is easy and can be altered to your taste by eliminating or adding other spices.  These chips are a great substitute for popcorn!


Benefits of KALE20170408_112546

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food.

6. Kale is great for cardiovascular support. Eating more kale can assist in lowering cholesterol levels.

7. Kale is high in Vitamin A –  great for your vision, your skin

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.  Vitamin C is also helpful to maintain cartilage and joint flexibility

9. Kale is high in calcium. Per calorie, kale has more calcium than milk.

10. Kale is a great detox food it offers fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.





  • 3/4 cup sunflower seeds or cashews (soaked for 2 to 4 hours and drained)
  • 1/4 cup nutritional yeast
  • 1 large red bell pepper, seeded and chopped
  • 2 large tomatoes or/and 1/4 cup sundried tomatoes, soaked for 30 minutes and drained
  • 1/4 cup lime or lemon juice
  • 1/2 teaspoon chipotle seasoning
  • 1/2 teaspoon celtic sea salt
  • 1/4 teaspoon crushed red pepper (optional but I like more!)
  • 1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  • 2 drops of lemon oil
  • 2 drops of lime oil


Combine all ingredients except kale in a high-speed blender and blend until smooth, adding a splash of water if needed.

In a large bowl, combine the kale and the sauce. Use your hands to massage the sauce all over the kale, making sure it’s coated completely.

Make it Raw: Arrange the kale in a single layer on a lined dehydrator tray. Dehydrate for 8 hours or overnight, until crisp.

Make it Baked: Preheat the oven to 300°F and grease a baking sheet with coconut oil. Arrange the kale in a single layer on the baking sheet and bake for about 15 minutes. Flip the kale chips over and bake for 5 to 10 more minutes, watching carefully to make sure the kale doesn’t burn, then remove from the oven and let cool completely.








Makes a rich looking sauce for your chips!

Place in dehydrator and smell the goodness that’s coming!


Disclaimer: All information or any other health topics covered by RawFoodsGirl.com has not been approved by the Food and Drug Administration. Information given and/or products not intended to diagnose, treat, cure, or prevent any disease, or replace personal judgement or medical treatment. Always do your own reading and research, as well as discuss the use of complementary methods with your physician, health professional, or naturopathic doctor. If you are pregnant, nursing, have a medical condition or are taking any medication, please consult your physician.


  1. Marci says

    Making our first batch of Kale chips now!
    Just got our dehydrator in the mail, loaded it up & set it to go!
    Can’t wait!
    Is dinosaur ok to use?

    • says

      Yes Dinosaur Kale is great to use. You can always adjust measurements of each ingredient to your taste. Adding different spices to your taste and be creative! Enjoy!

Leave a Reply to Sunshine Cancel reply

Your email address will not be published. Required fields are marked *