Kale is an amazing super food and this kale chips recipe is a perfect way to get it into your kids, even if they’re a picky eater. Enjoy these kale chips as an after school snack or side dish!
In the chaos of getting a 4 year old out of the door after a playdate, my friend leaned in and said, “I made kale chips with the kids for a snack, and James loved them.”
At the time, James ate very little veggies, so I was particularly excited about the development, while being fully aware that it may be a one hit wonder situation.
I had never tried serving my kids kale chips, so the next week I casually pulled some fresh kale out and asked James if he wanted to help me make the chips.
He promptly dragged the stool over to our island, declaring he would show me how to make them because Mrs. Whitsel had taught him. Once they came out of the oven, he gobbled them up along with his two older brothers who don’t usually consume kale in any fashion.
A total win.
Why Kale Chips Are Awesome for Kids
Over the last couple of years, we honed our recipe in and I wanted to share it with you because these chips are packed with big nutrition, kids tend to give them a try, and they are super easy to make.
When I say big nutrition, I’m not kidding. In one cup of raw kale, you’ll find these incredible vitamin percentages of the recommended daily value:
- Vitamin A: 206%
- Vitamin K: 684%
- Vitamin C: 134%
- Manganese: 26%
It’s a super food, with many more vitamins and nutrients, including antioxidants and fiber to combat constipation that so many kids struggle with. Learn more about the health benefits of kale here.
Plus, kale chips for kids are the perfect afterschool snack or dinner side dish.
Why Your Picky Eater Might Even Eat These Kale Chips
Your picky eater is going to be 10 times more likely to try kale chips over a kale salad or sautéed kale.
Why?
Because Kale chips are crunchy and crunchy is key for picky eaters. The crunch is often the preferred texture as opposed to something that’s chewy or soft.
Plus, kale chips are roasted and seasoned, which makes them more palatable.
If you have a picky eater, you’ll want to have them help make the chips, and serve them many times to give them a chance to get used to them. You can even crumble the kale chips up and mix in with popcorn or on top of a sandwich.
What to Serve With Kale Chips for Kids
I love to serve kale chips as a side dish during dinner, but it’s such a great afterschool snack too. Kale chips can be surprisingly filling, but you may want to add to your kale chips snack:
- Nuts or seeds
- Small beef stick
- Yogurt tube
- Crackers and hummus
- Cheese stick
Other After School Snack Ideas for Kids
And, if you’re looking for other after school ideas, check out:
The Natural Weight Gain Smoothie (Super healthy and only includes a few ingredients, even if your child isn’t trying to gain weight)
Low Sugar Snacks That You Can Feel Good About Serving
Homemade Kale Chips for Kids Recipe
You’re going to love how easy this recipe is. Start by setting your oven to 325 degrees. Next, you’ll need the kale. I like to buy a bag of pre cut kale, if you go the same route, you’ll need about 9-10 ounces. This will be a serving for about 4.
Or, you can get a bunch or two bunches of kale. Pull large chunks of leaves off and discard the stems. Either way, rinse the kale under cool water and pat it dry.
Once it’s dry, put all your torn kale leaves in a large bowl. Drizzle 4-5 tablespoons of oil over the the kale. I recommend using avocado, olive, or coconut oil. If coconut oil is hard, melt it before adding it to the kale.
Then, sprinkle the sea salt and optional garlic powder on top. My kids love garlic, but you could also add some onion powder, paprika, or even cayenne pepper if your kid likes some heat.
Roll up your sleeves and toss the kale with your hands until it’s all fully coated with the oil. Then, dump onto a baking sheet, spreading the leaves out in a single layer.
Roast in the over for about 15 minutes. Turn the kale over about halfway through and keep a close eye on them because they can burn easily. You’re looking for totally crispy (no soft parts) and lightly browned chips.
Delicious!
You can store these in an air tight container for 2-3 days.
Are you excited to try kale chips, tell us if you think your kid will give these kale chips a try in the comments!
Healthy Homemade Kale Chips
Roasted Kale Chips
Ingredients
- 10 oz Precut Kale (or 1-2 bunches with leaves torn into bite sized pieces)
- 4-5 tbsp Avocado, Olive or Melted Coconut Oil
- 1/4 tsp Sea Salt
- 1/2 tsp Garlic Powder Optional
Instructions
-
Preheat oven to 325
-
Rinse kale, pat dry, and place in a large bowl
-
Pour oil, salt, and garlic powder over kale and use hands to toss until the oil and seasonings are evenly coated.
-
Spread kale leaves out in a single layer on a cookie sheet and place in oven
-
Turn kale over at about 8 minutes, and continue cooking for a total of 15 minutes or until kale has lightly browned and is crispy
Alisha Grogan is a licensed occupational therapist and founder of Your Kid’s Table. She has over 17 years experience with expertise in sensory processing and feeding development in babies, toddlers, and children. Alisha also has 3 boys of her own at home. Learn more about her here.
Unfortunately my daughter wouldn’t try them. She won’t try anything knew, we got fish from a restaurant last month and she loves fish but because there were green flecks in it she wouldn’t even try it. She has food sensory issues and will vomit eating even mixed veges, I put her mixed veges with her mashed potato and have just started getting her to eat them this way. I don’t hide them so she doesn’t know they are there I tell her and now she asks me to do it this way for her but I have to make sure there is only a few veges with her potato or she will still vomit.
Hey Barbara,
It can be really stressful when kiddos aren’t willing to try new foods and when they throw up at the table! It’s great that you aren’t hiding the veggies. You might try our free picky eating workshop, it could give you some great suggestions of where to start with your daughter so you guys can start work past this. You can save your seat HERE.
Best,
Andrea
I haven’t had good luck with past recipes for Kale chips, but this looks easy enough. My kids are 19 and 21 now, but if it works for me and I like it, I’ll let my OT parents know about it!! Thanks for the tips!
Hi Shannon,
So glad you liked them! We’ve found it is surprising how many kiddos enjoy these 🙂
Best,
Andrea
More oven baked, crunchy veggie recipes please.. thank you.
These are excellent with Everything But The Bagel seasoning sprinkled on before baking. Sesame seeds add nutrients as well, such as magnesium and iron.
Oh that sounds so good! What a great idea! Thanks for sharing 🙂
Best,
Andrea
We make these with a little lemon oil and grated lemon zest and my 3.5 year old loves them! I made them for myself and was quite surprised the kids liked them too! The taste is much milder than raw kale and they do crunch nicely!
That sounds great to add lemon! Thanks for sharing that idea with us 🙂
Best,
Andrea
I don’t think my daughter would eat these. She would take one look at them and say that is not salad. I do not think I will try them because I do not thinki I would eat them either. I do not like kale in any form.
Hey Kathryn,
We know the green can be off putting! The kale chips smell a little like popcorn and are crunchy and salty like a chip. They definitely are surprisingly tasty 🙂
Best,
Andrea
So sorry for you 🥺😰
I don’t think my 10 year old boys will like them, they don’t like veggies and kale chips look like what they are kale, but I will try because if they don’t like them , I will !
Hey Miriam,
Oh we know the green can be off putting to some kiddos! It’s definitely worth a try! Even a little exposure on their plate can make a difference in the long run. They smell like popcorn when they cook, which is helpful 🙂
Best,
Andrea