Kale chips are the perfect low-carb, crunchy snack for anyone looking to satisfy their craving for something salty and savory without spiking blood sugar levels.
Plus, they're easy to make in an air fryer, which cuts down cooking time and delivers that irresistible crunch! Whether you're new to kale chips or looking for fun seasoning ideas, this post has everything you need.
Why Kale Chips Fit Low-Carb and Keto Diets
- Low in Carbs: Kale is naturally very low in carbohydrates. A 1-cup serving of raw kale contains about 0.5-1 gram of net carbs, making it a great choice for low-carb and keto diets.
- Healthy Fats: The olive oil or avocado oil used in the recipe adds a healthy source of fat, which is ideal for meeting keto macronutrient requirements.
- Customizable Seasonings: All the suggested seasonings are keto-friendly. Avoid adding sugar-based flavors or high-carb ingredients, and you’re good to go.
Tips for Keeping It Keto
- Stick to seasonings like nutritional yeast, paprika, or garlic powder, which are carb-free.
- Avoid any seasoning blends that may include hidden sugars (like BBQ or ranch spice mixes).
- If you're using a sweet-and-savory flavor (e.g., cinnamon), use a keto-approved sweetener like monk fruit or erythritol.
This recipe is naturally perfect for keto and low-carb lifestyles while also being a healthy snack option for anyone managing blood sugar levels.
Seasoning Variations: Get Creative with Flavors!
One of the best parts about kale chips is how customizable they are. Here are some fun seasoning ideas to try:
- Cheesy Delight
Sprinkle the kale with nutritional yeast for a cheesy, umami-packed flavor without adding dairy or extra carbs. - Zesty Lemon Pepper
Add a pinch of lemon zest and a light sprinkle of freshly cracked black pepper for a bright, tangy twist. - Spicy Kick
Turn up the heat with a dash of chili powder, cayenne pepper, or even a pinch of red pepper flakes. - Herby Goodness
Mix in dried herbs like oregano, basil, or thyme for a Mediterranean-inspired flavor. - Sweet and Savory
If you want something unique, try a light sprinkle of cinnamon and a tiny pinch of stevia or monk fruit sweetener for a sweet-savory combo. - Everything Bagel
Use an everything bagel seasoning blend for a bold and savory snack. - Smoky BBQ
Combine smoked paprika, onion powder, and a touch of mustard powder for a barbecue-inspired flavor. - Asian-Inspired
Drizzle with a touch of coconut aminos and sprinkle with sesame seeds for a light, soy-free Asian twist.
Pro Tips for the Best Kale Chips
- Dry Your Kale Thoroughly: Excess moisture can lead to soggy chips. Use a salad spinner or pat the leaves dry with a clean kitchen towel.
- Watch Closely: Kale chips cook quickly, and there’s a fine line between crispy and burnt. Stay nearby while they’re cooking.
- Batch Cooking: If you have a lot of kale, cook it in batches to avoid overcrowding the air fryer.
Storage
Although kale chips are best enjoyed fresh, you can store any leftovers in an airtight container at room temperature for up to 2 days. If they lose their crispness, you can reheat them in the air fryer for 1-2 minutes to bring back the crunch.
Low Carb and Keto Air Fryer Kale Chips Recipe
Super fast and easy way to make a lot carba and keto crispy air fryer snack!
Ingredients
- 1 bunch kale (curly kale works best, about 4-5 cups)
- 1-2 tablespoons olive oil (or avocado oil)
- 1/4 teaspoon garlic powder (optional)
- 1/4 teaspoon smoked paprika (optional)
- 1/8 teaspoon salt (use sparingly to keep sodium low)
- Freshly ground black pepper, to taste
Instructions
- Prepare the Kale - Wash and dry the kale thoroughly. It’s important to dry the leaves completely for the crispiest chips. Remove the tough stems and ribs, then tear the leaves into bite-sized pieces.
- Season the Kale - Place the kale in a large bowl. Drizzle with olive oil and gently massage the leaves to coat them evenly. Sprinkle with garlic powder, smoked paprika, salt, and black pepper, or experiment with your favorite seasonings (see ideas below!).
- Preheat the Air Fryer - Preheat your air fryer to 350°F (175°C) for 2-3 minutes.
- Air Fry the Kale - Spread the kale in a single layer in the air fryer basket. Avoid overcrowding to ensure even cooking. Cook for 5-7 minutes, shaking the basket halfway through. Keep an eye on the chips near the end to prevent burning.
- Cool and Serve - Remove the kale chips from the air fryer and let them cool for 1-2 minutes. They’ll crisp up even more as they cool. Enjoy immediately for the best texture!
Notes
Store any leftovers in an airtight container at room temperature for up to 2 days.
Nutrition Information:
Yield:
2Serving Size:
1Amount Per Serving: Calories: 154Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 152mgCarbohydrates: 7gFiber: 3gSugar: 1gProtein: 2g
Kale chips are an excellent snack option when you want something healthy and satisfying. Have fun experimenting with the seasoning ideas above, and feel free to share your favorite flavor combinations!