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Roasted kale chips piled up on black plate, white surface, dark background

Loaded Low FODMAP Kale Chips

Our Loaded Low FODMAP Kale Chips, which are easier to make than you think, are flavor-packed with nutritional yeast, which makes them “cheesy”, low FODMAP garlic and onion flavor, and a hint of chile and salt. Now you don’t have to buy expensive kale chips with dull flavors. Once you make these you will be emboldened to try our additional flavor combos.

Low FODMAP Serving Size Info: Basically this makes a big pile of kale chips. You could eat more and remain low FODMAP, but we suggest beginning with 4 servings.

Course: Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Makes: 4 Servings
Calories: 87 kcal
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Position two racks in upper and lower third of oven. Preheat oven to 275°F (135°C). Line two half-sheet baking pans with parchment paper; set aside.
  2. Use a sharp paring knife to remove the larger parts of the kale stems and discard (or use for stock), then hand tear or cut the kale into large bite-sized pieces, about 2 to 3 inches (5 cm to 7.5 cm) across (some will be smaller, which is okay). Place kale in a mixing bowl.
  3. Drizzle oil over the kale, using other hand to toss kale around as you drizzle. Massage the oil into the leaves so that they are evenly coated.
  4. Stir all of the remaining dry ingredients together in a bowl, then sprinkle over the kale slowly to evenly coat, tossing the kale as you go. Get in there with your hands to thoroughly rub the dry ingredients onto all the surfaces of the kale. Arrange kale in an even, single layer on prepared pans.
  5. Bake for about 10 minutes, flip kale pieces over, then bake for about 10 to 15 minutes more or until kale is crisp. Some of the edges might lightly brown, which is okay. Cool and serve. These are best eaten the same day they are made although you can store in an airtight container at room temperature for up to 3 days, but the chips will become a bit chewy.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Loaded Low FODMAP Kale Chips
Amount Per Serving
Calories 87 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Sodium 1mg0%
Potassium 11mg0%
Carbohydrates 25g8%
Fiber 5g20%
Sugar 1g1%
Protein 6g12%
Vitamin A 291IU6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.