For healthy baked kale recipes, minimalize your use of olive oil. Do not use more than the amount of olive oil in the ingredient for each recipe. Baked kale recipes are delicious side dishes and are quick and easy to prepare. They do not require much ingredients. These recipes are weight loss friendly, can be eaten by vegetarians and have low fat and calories. Baked kale recipes can be the best thing to make a wonderful summer for your loved ones. They get crispy and browned with amazing flavours from various ingredients such as garlic, lemon, parmesan, etc. Below are seven wonderful baked kale recipes for you to try.
BAKED KALE RECIPES
1. Baked Kale Chips
Baked kale chips are nutritious snacks
Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 6
Ingredients
- A bunch of Kale
- 1 teaspoon of seasoned salt
- A tablespoon of olive oil
Preparation
- Firstly, preheat your oven to 350 degrees F (175 degrees C).
- Then, line a cookie sheet with parchment paper.
- Use a knife or kitchen shears carefully to remove kale leaves from its stem and cut them roughly.
- Next, wash them very well and dry with a salad spinner.
- Then, drizzle olive oil and salt over kale.
- Now, bake kale until its edges get brown but not burnt. That should take about 15 minutes.
Nutritional Facts
Fat 2.8g; Carbohydrate 7.6g; Protein 2.5g; calories 58kcal.
2. Baked Parmesan Kale Chips
It is delicious and easy to prepare. It has low fat, low calories and rich in antioxidants
Preparation Time: 5 minutes
Cook Time: 17 minutes
Total Time: 22 minutes
Serves: 6
Ingredients
- 1 teaspoon of olive oil
- ½ cup of shredded parmesan cheese
- 1 bunch of kale (12 oz)
- A sprinkle of sea salt
Preparation
- First, preheat oven to 350 degrees F
- Then spray oil over two large baking sheets.
- Next, wash your kale thoroughly and dry, remove kale leaves from the stem and chop roughly.
- Now, place kale on the baking sheet and sprinkle oil and salt over it.
- Bake for about 12 minutes, turn them over frequently as they shrink from making them crisp.
- Then add shredded parmesan cheese, and bake for 6 minutes more. It is ready when it becomes crisp, not burnt. Time may vary though
Nutritional Facts
Fat 2.8g; Carbohydrate 3.4g; Protein 3.6g; calories 50.2kcal.
3. Crispy Baked Kale with Gruyere Cheese
A wonderful recipe that was usually topped with aged raw milk, Tarentaise but now substituted with Gruyere cheese.
Preparation Time: 35 minutes
Cook Time: 25 minutes
Total Time: 60 minutes
Serves: 4
Ingredients
- 1 medium shallot
- ¼ cup and a tablespoon of extra virgin olive oil
- 1 ½ pound of Kale
- 1 small thinly sliced onion
- Salt
- 1 ¼ cups of shredded Tarentaise or gruyere cheese
- A 4-ounce piece of sourdough bread
- 1 teaspoon of chopped thyme leaves
- 1 garlic clove
- Freshly ground pepper
Preparation
- First, preheat oven to 350 degrees.
- Then, spread bread over a baking sheet. Add a tablespoon of olive oil and toss
- Next, bake for 8 minutes or until it is lightly toasted.
- Place a deep skillet over heat and add ¼ cup of olive oil. When it gets hot, add onion, garlic and shallot and cook, occasionally stirring for about 7 minutes.
- Now, add kale, cover and cook for about 15 minutes.
- Add thyme, salt, pepper and stir.
- Then, transfer kale to an 8 by 10-inch baking sheet. Sprinkle cheese over kale and add croutons.
- Bake kale for 20 minutes or until cheese becomes golden. Serve.
Nutritional Facts
Fat 12g; Carbohydrate 10g; Protein 8g; calories 175kcal.
4. Lemon Baked Kale
One skillet lemon baked kale is an easy and delicious recipe.
Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 4
Ingredients
- ¾ vegetable broth
- 4 garlic cloves
- 1 yellow onion chopped
- 3 eggs
- 5 cups of uncooked Kale
- 1-inch piece of fresh ginger
- ¼ teaspoon of cumin
- ½ teaspoon of chilli flakes
- Juice and zest from ½ large lemon
- Olive oil
Preparation
- First, preheat oven to 350 degrees.
- Then, add olive oil in a skillet over medium-high heat.
- Next, add garlic, onion, ginger and sauté for 10 minutes.
- Now, add kale, juice and lemon zest, cumin, salt, vegetable broth.
- Make three wells and break three eggs into the wells.
- Place in your oven, bake for about fifteen minutes at 350 degrees.
- Lastly, garnish with chilli flakes and lemon zest (optional). serve
Nutritional Facts
Fat 17g; Carbohydrate 10.5g; Protein 7.3g; calories 195kcal.
5. Garlic Baked Kale
Garlic baked kale is usually served hot from the oven. It is crispy and delicious
Preparation Time: 10 minutes
Cook Time: 14 minutes
Total Time: 24 minutes
Serves: 4
Ingredients
- 1 garlic clove
- 10 ounces of Kale
- ¼ teaspoon of kosher salt
- 1 teaspoon of sherry vinegar
- 3.5 teaspoons of extra virgin olive oil
Preparation
- First, arrange your oven racks and lower the third. Then preheat your oven to 425 degrees.
- Next, place large jelly roll pan in the oven for about 3 minutes.
- Add olive oil, kosher salt, garlic and kale into a large bowl and toss.
- When it is well coated, place on the hot pan and use a spatula to spread to separate the leaves.
- Then, bake for 7 minutes at 425 degrees. Stir kale and bake for 5 minutes more.
- When kale gets tender and crispy, transfer into a large bowl and drizzle with vinegar. And serve.
Nutritional Facts
Fat 4.71g; Carbohydrate 7.1g; Protein 2.3g; calories 72kcal.
6. Chili Baked Kale
Kale is prepared with high heat and seasoned with chilli powder
Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 4
Ingredients
- 1 tablespoon of extra virgin olive oil
- 4 cups of Kale
- 1 tablespoon of chilli powder
- ½ teaspoon of kosher salt
Preparation
- First, preheat oven to 400 degrees F
- Then, place kale in a large mixing bowl and add olive oil.
- Next, toss and sprinkle chilli powder and kosher salt. Spread kale in the baking sheet
- Bake your kale in the oven for 5 minutes, then stir kale and bake again for 8 minutes. Serve.
Nutritional Facts
Fat 4.2g; Carbohydrate 7.8g; Protein 2.5g; calories 70kcal.
7. Crispy Kale with Lemon Yoghurt Dip
Bake kale with olive oil and garlic until it becomes crispy.
Preparation Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Serves: 4
Ingredients
- 2 garlic cloves
- 1 pound of curly kale
- A cup of fat-free plain Greek yoghurt
- 1 teaspoon of finely grated lemon zest
- 2 tablespoons of lemon juice
- Salt and ground pepper
Preparation
- For a start, preheat oven to 375 degrees C.
- Then add kale, 1 tablespoon of olive oil and half of the garlic into a large bowl and toss.
- Next, use a spatula to spread the kale on two baking sheets.
- Bake for about 15 minutes or until it is crisp. Shift your pan from top to bottom
- Season baked kale with pepper and salt.
- In a small bowl, add yoghurt, lemon zest, garlic, oil and juice. Season with pepper and salt and serve with kale
Nutritional Facts
Fat 14g; Carbohydrate 12g; Protein 2.5g; calories 197kcal.
Why kale is good for you
Kale contains a lot of antioxidants. These antioxidants include beta-carotene, flavonoids, vitamin c and polyphenols. One cup of kale has more vitamin C than a massive orange, can you believe that? Kale helps to reduce cholesterol, thereby minimizing the risk of heart diseases in the body.
Kale is also loaded with vitamin k, which aids blood clotting. It activates proteins and gives them the capacity to bind calcium. Kale is said to contain a lot of cancer-fighting substances. It also manages blood pressure, fights type 2 diabetes and boosts digestive health. Kale improves bone and eye health, skin and hair growth and many more. As good as kale is, you should not eat it every day. 1 ½ cup a few times in a week is healthy enough for you. Also, make sure to try other methods of cooking kale.
How to store kale before and after cooking
However, before cooking kale, do not store it in the refrigerator for too long, the more it stays there, the bitter it becomes. Also, to keep your kale very crispy, you have to bake it thoroughly to remove all moisture in it. You can store in an airtight container in room temperature for up to 5 days. In the refrigerator, fresh kale can last for a week or two while cooked kale can only last 5 to 7 days. If you want to freeze kale without blanching, ensure that you use it within 6 weeks.
After trying out these awesome recipes, do not forget to share your experience with us.