Easy Recipe for Low-Carb Garlic and Parmesan Kale Chips: A Keto-Friendly Snack

Indulge in Crispy Delight: Low-Carb Garlic and Parmesan Kale Chips

When it comes to snacking on a keto diet, the balance between satisfying crunch and low-carb content is crucial. Enter the Low-Carb Garlic and Parmesan Kale Chips: a snack that hits all the right notes. Not only do these chips pack a flavorful punch, but they also align perfectly with the keto ethos of low-carb, high-fat nutrition. This recipe is a testament to how you can turn a simple leafy green into a delectable treat without any guilt.

Imagine biting into a chip that’s so light and airy, yet robust with the earthy tones of kale, the aromatic zing of garlic, and the salty, cheesy goodness of Parmesan. These kale chips are not just a snack; they’re a journey for your taste buds. And the best part? They’re incredibly easy to make. Whether you’re a seasoned keto aficionado or just starting your low-carb journey, these chips are sure to become a staple in your snack repertoire.

Low-Carb Garlic and Parmesan Kale Chips

The Story Behind the Crunch

The inspiration for these Low-Carb Garlic and Parmesan Kale Chips comes from a desire to create a snack that’s not only keto-friendly but also incredibly satisfying. Kale, being a superfood, is a powerhouse of nutrients, packed with vitamins A, K, and C, as well as antioxidants. When you’re on a keto diet, finding snacks that contribute to your nutritional needs while keeping carbs at bay is essential.

Garlic, a key ingredient in this recipe, is not only loved for its taste but also for its health benefits, including its potential to support cardiovascular health. Parmesan cheese adds a rich depth of flavor, along with a good dose of calcium and protein, making these chips a well-rounded addition to your keto snack list. The combination of these ingredients creates a snack that’s not just tasty but also aligns with the high-fat, moderate-protein, and low-carb principles of a ketogenic diet.

Each ingredient has been chosen for its nutritional profile and ability to create a snack that you can enjoy without disrupting your ketosis. The olive oil serves as a healthy fat, crucial for keto dieters, and helps to crisp up the kale to perfection. The simplicity of the ingredients list means that this recipe is accessible to anyone, regardless of their culinary expertise. It’s a testament to the fact that keto snacks can be simple, healthy, and utterly delicious.

Ingredients for Low-Carb Garlic and Parmesan Kale Chips

Mastering the Perfect Keto Snack: The Method

Creating the perfect batch of Low-Carb Garlic and Parmesan Kale Chips is all about the details. The key to achieving that irresistible crunch is ensuring your kale leaves are completely dry before they go into the oven. Any moisture left on the leaves can result in steamed, rather than crisped, chips. Take the time to pat them dry thoroughly or use a salad spinner after washing.

When massaging the kale with the garlic-infused olive oil, be gentle yet thorough. This process is crucial as it ensures each leaf is evenly coated, allowing for a consistent texture and flavor in every bite. The oil not only adds healthy fats to your diet but also helps the seasonings adhere to the kale, resulting in a more flavorful chip.

Spacing is another important factor when arranging your kale on the baking sheet. Overcrowding can lead to uneven cooking and soggy chips. Give each piece its own little spot on the parchment paper, and you’ll be rewarded with evenly baked, crispy chips. Remember, they will shrink a bit as they bake, so don’t worry if they seem too large at first.

Baking Low-Carb Garlic and Parmesan Kale Chips

Variations to Spice Up Your Kale Chips

Spicy Chili Lime Kale Chips

Add a kick to your chips with a spicy chili lime twist. Combine the zest of one lime with a teaspoon of chili powder and sprinkle it over the kale before baking. The tangy lime will complement the heat from the chili, offering a zesty flavor that’s sure to excite your palate.

Herbaceous Rosemary and Thyme Kale Chips

For a more aromatic experience, infuse your kale chips with fresh herbs. Finely chop a tablespoon of fresh rosemary and thyme, and mix them into the olive oil before massaging the kale. These herbs not only add a fragrant dimension but also offer additional health benefits.

Cheesy Nutritional Yeast Kale Chips

If you’re dairy-free or vegan, swap out the Parmesan for nutritional yeast. This ingredient provides a cheesy flavor while being a great source of B-vitamins. Sprinkle two tablespoons over your kale for a cheesy, nutty flavor that’s completely plant-based.

Substitutions for Dietary Needs and Preferences

While the original recipe is designed to be keto-friendly, you may have other dietary considerations or preferences. Here are some substitutions that keep the recipe within the low-carb framework:

For a Dairy-Free Option: Replace the Parmesan cheese with the same amount of nutritional yeast for a similar cheesy flavor without the dairy.

For an Olive Oil Alternative: If you’re out of olive oil or prefer a different taste, avocado oil is a great substitute. It has a high smoke point and a mild flavor that won’t overpower the other ingredients.

For a Different Green: While kale is the star of this recipe, you can also use Swiss chard or collard greens. Just be sure to adjust the baking time as these may cook faster or slower than kale.

Can I Use the Same Recipe for Different Vegetable Chips for a Low-Carb Keto-Friendly Snack?

Absolutely! You can use the same recipe for lowcarb roasted radish chips and substitute the radish with other low-carb vegetables like zucchini, kale, or turnips. Just adjust the cooking time and seasoning to suit the specific vegetable. It’s a versatile and delicious keto-friendly snack option.

Frequently Asked Questions

Can I make these kale chips in an air fryer? Yes, you can use an air fryer. Set it to 300°F and cook for about 5-7 minutes, but be sure to check frequently as they can crisp up quickly.

How do I store leftover kale chips? Store them in an airtight container at room temperature. They’re best enjoyed within 2 days for optimal crispiness.

Are kale chips actually crispy? Absolutely! When baked correctly, they become delightfully crisp. Just make sure they are dry before you start and don’t overcrowd them on the baking sheet.

Can I use bagged pre-cut kale? Yes, but ensure the pieces are uniform in size for even baking and remove any tough stems that may be included.

My kale chips are chewy, what went wrong? Chewy chips are often a result of excess moisture. Make sure your kale is thoroughly dried and that you bake them until they’re fully crisp.

Low-Carb Garlic and Parmesan Kale Chips

These Low-Carb Garlic and Parmesan Kale Chips are a crunchy, savory snack that's perfect for satisfying your cravings without the guilt. Packed with the nutritional benefits of kale and the rich flavors of garlic and Parmesan, they are a keto-friendly treat that's both delicious and easy to make.
No ratings yet
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Snacks
Cuisine American
Servings 4 servings
Calories 150 kcal


  • Baking sheet
  • Parchment paper
  • Large Bowl
  • Whisk
  • Measuring cups and spoons


  • 1 large bunch kale about 8 ounces or 225 grams, washed and dried
  • 2 tbsp olive oil 30 ml
  • 3 cloves garlic minced
  • ½ cup grated Parmesan cheese about 1.75 ounces or 50 grams
  • ¼ tsp sea salt 1.5 grams
  • ¼ tsp black pepper 0.5 grams


  • Preheat your oven to 300°F (150°C). Line a baking sheet with parchment paper for easy cleanup.
  • Remove the stems and tear the kale leaves into bite-sized pieces.
  • In a large bowl, whisk together the olive oil and minced garlic.
  • Add the kale pieces to the bowl and massage them with the garlic-infused olive oil until thoroughly coated.
  • Sprinkle the grated Parmesan cheese, sea salt, and black pepper over the kale, then toss to ensure each piece is evenly covered.
  • Arrange the kale pieces in a single layer on the prepared baking sheet, taking care not to overcrowd them.
  • Bake in the preheated oven for 10 minutes. After 10 minutes, gently turn the kale chips over and bake for an additional 10 minutes, or until crisp and golden.
  • Remove from the oven and let the kale chips cool slightly; they will continue to crisp up as they cool.
  • Serve immediately or store in an airtight container for up to 2 days.


For crispier chips, make sure the kale is thoroughly dried before baking.
Nutritional values are approximate and may vary depending on the actual size and freshness of kale and type of Parmesan cheese used.
For a vegan version, substitute the Parmesan cheese with nutritional yeast, adjusting the amount to taste.


Calories: 150kcalCarbohydrates: 6gProtein: 7gFat: 11gFiber: 3gNet Carbs: 3g
Keyword Garlic Parmesan, Healthy Snacks, Kale Chips, Keto, Low-Carb
Tried this recipe?Let us know how it was!