“Poor kale has had a bad rep. It can be a little bitter when eaten raw, but once you crisp it in the oven, it will convert you! Crunchy and partially charred, this is a fabulous side-dish. Carefully measure the olive oil that you add and coat it well using your hands in a large bowl. This will ensure each leaf is evenly coated. A sprinkling of salt, grated Parmesan or finely grated lemon zest are all great ways to finish it. However, it is delicious simply with salt. Happy crunching on this crunchy kale!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Crunchy Kale…
When kale is baked in the oven with a light coating of olive oil, it becomes crispy and crunchy. The leaves become thin and delicate, almost like paper-thin chips, making them an excellent textural contrast to traditional snacks.
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Kale has a naturally earthy and slightly bitter taste. Coating it in olive oil and crisping it in the oven not only enhances its natural flavours but also adds a rich, savoury note. The heat of the oven caramelises the kale’s natural sugars, reducing its bitterness and adding a pleasant sweetness.
Kale is a nutritional powerhouse. It’s packed with vitamins (A, C, K), minerals (calcium, potassium), and antioxidants. Baking kale retains many of these nutrients, making it a guilt-free and nutritious snack or side dish.
Crispy is a great way to incorporate more leafy greens into your diet. Experiment with different seasonings and enjoy this nutritious treat.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Crunchy Kale, as well as all the Side dishes on Fats of Life®.
Crunchy Kale
Per serving
Equipment
Ingredients
- 80 g (2.8 oz) curly kale, weight after trimming
- 1 TB olive oil
- pink Himalayan salt
Instructions
- Preheat the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7).
- Remove and discard the large white stalks from the kale leaves.
- Place the kale in a large bowl and drizzle over the olive oil. Mix well until the kale is evenly coated in the oil.
- Spread the kale on a large, greased roasting tray and place in the hot oven for 5 minutes only.
- Serve the crunchy kale immediately seasoned with pink Himalayan salt. See notes below on variations.
Use a microplane to finely grate lemon zest over the roasted kale for a zingy twist (not included in macros), or to finely grate Parmesan over the roasted kale for a deep, umami-packed side dish (not included in macros).
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 70Kcal / 299kJ
Fat 6.9g
Carbohydrates 0.6g
Protein 1.4g
Allergens
None present
See all the Side dishes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macros calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx