Recipe created by Christina Strudwich, MS, RD, CSSD, LD

Kale can be substituted for spinach in salads, soups, on top of pizza or eaten plain. In order to make the leaves more tender in a salad, put the dressing on the salad and allow to marinate for 15 minutes before eating. One of the more popular ways to eat kale is by making kale chips. Don’t be taken aback by its fat content, as adding olive oil dashes these chips with healthy fat while the cheese provides some protein.  

Kale tops the charts with nutrition – at 34 calories, 2.2 gm protein and 1.3 gm fiber per cup, it is a nutrient-rich powerhouse and a great snack for the road!


  • 1 1/2 (6 cups raw) bunches of kale
  • 2 teaspoons olive oil
  • 2 tablespoons parmesan or asiago cheese, shredded or grated
  • Salt and pepper, to taste


  • Preheat to 375° F
  • Prepare kale by tearing the leaves off the thick stems into bite-size pieces. Spread out on cookie sheets. 
  • Drizzle with about 2 tablespoons of olive oil and/or lemon juice
  • Sprinkle with parmesan, asiago or your seasonings of choice. Plus a sprinkle of kosher salt. 
  • Bake for about 15 minutes, until edges are brown and kale is crispy when moved in pan. 

To save: 

Put them in a container covered with a paper towel. Storing them in a plastic bag or airtight container will cause them to wilt. 

Nutrition Facts for 1 cup of kale chips (makes six servings):

Calories: 54 | Carbohydrates: 6.5 g | Fiber: 2 g | Protein: 2.8 g | Fat: 2.5 g

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