- Easy
- 35 min
- 4 serv.
- 4 synergies
- Fully in season
Ultra-crispy kale chips with sea salt, olive oil and a hint of garlic powder. The same crunch as regular chips, but oven-baked at low temperature instead of deep-fried.
Replaces: Lay's, Pringles, other salty snacks
The perfect crunchy snack for movie nights or in between. Edges curl up in the oven, the leaves darken and turn brittle, and that typical salty crunch when you bite is surprisingly close to a bag of chips — except these taste subtly earthy and savoury instead of greasy.
Why better: Instead of deep-fried potato chips on sunflower oil with flavour enhancers you get oven-baked kale leaves with olive oil and sea salt. Kale is a source of vitamin K (contributes to normal blood clotting and to the maintenance of normal bones, EU 432/2012) and also provides vitamin C and carotenoids.
- 10
- min prep
- 25
- min cook
- 35
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Kale 
Garlic Powder Glucosinolates + allicin activate phase-II enzymes
Technical: Kale's glucosinolates are converted to sulforaphane that activates Nrf2. Garlic powder's allicin and diallyl disulfide activate the same Nrf2 pathway via a different mechanism. Together they enhance induction of phase-II enzymes (glutathione S-transferase, NAD(P)H quinone oxidoreductase).
What does this mean for you? Kale chips with garlic powder are not just tasty — both ingredients together activate the Nrf2 pathway, a biochemical route that drives phase-II enzymes.
AntioxidantsImmune SystemAnti-inflammatory
Kale 
Olive Oil Olive oil increases absorption of kale's vitamin K and beta-carotene
Technical: Kale is extremely rich in vitamin K1 (phylloquinone) and beta-carotene (provitamin A), both fat-soluble. Without fat, only 5-10% is absorbed. Olive oil's unsaturated fats form micelles that increase absorption 5-15x.
What does this mean for you? Always sauté or massage your kale with olive oil — without fat you barely absorb any vitamins from this nutrient-dense leaf.
Immune SystemSkin & HairHeart
Garlic Powder Olive Oil Allicin + oleocanthal for vascular support
Technical: Garlic's allicin supports blood pressure and cholesterol metabolism. Olive oil's oleocanthal has bioactive action via COX signal transduction modulation. Together they offer complementary vascular support.
What does this mean for you? Garlic + olive oil is the foundation of Mediterranean cuisine. The allicin and oleocanthal provide broader vascular support together — and it tastes amazing.
HeartAnti-inflammatory
Sea Salt Olive Oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Ingredients (4)
+2 more ingredientsInstructions
- 1 Preheat the oven to 150°C (fan). The low temperature lets the leaves dry out to chip texture instead of burning.
- 2 Remove the thick stems from the kale and tear the leaves into 4-5 cm bite-size pieces.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 3 days in fridge