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Make kale chips yourself

Make kale chips yourself

Kale is now on everyone's lips and even Make your own kale chips or smoothie recipes with kale have become a real trend. Kale has an incredible nutrient density with very few calories and has many health benefits. That's why kale is considered a real superfood and naturally belongs in our diet. Nutrition blog.
But how do you turn kale into a tasty dish? The answer is here today! In this article, I'll show you the benefits of kale and how you can make delicious raw vegan kale chips yourself or use kale in a smoothie. Let's go!
Here is a brief table of contents for you:

Benefits of kale

Kale Make your own kale chips

In this paragraph, I would first like to introduce you to the benefits of kale in terms of sustainability and health.

Kale is a winter vegetable

The healthy cabbage is in season from November to February, sometimes you can still find it in March. If you eat a seasonal diet, winter vegetables are an ideal supplement, as you tend to eat less fruit in the winter months.

Regional cultivation

Another advantage of kale is its regional cultivation. Due to the short distances, kale is particularly climate-friendly, as it is not particularly harmful to the environment either during cultivation or transportation. If you are interested in the connections between nutrition and the environment, I recommend my article on the subject Nutrition and the environment.


Kale is particularly rich in vitamins A, B, C and K. Just 100 grams of raw kale is enough to cover the daily requirement of vitamin A (beta-carotene), vitamin C and vitamin K (phylloquinone).
Vitamins vegetables kale chips make yourself

Minerals and trace elements

Kale is also high in calcium and iron. Many people are deficient in these two important micronutrients. With enough kale, however, this is a thing of the past, precisely because the bioavailability of calcium is very good. It is particularly good if you process the kale raw, as all the nutrients are then retained. My recipe for kale chips and the smoothie recipe with kale use the kale raw.


100 grams of kale contain around 4.3 grams of protein, 1 gram of fat, 2.5 grams of carbohydrates and only around 40 calories. This means that kale is ideal for a low-carb diet or as a low-carb side dish and is also very low in fat. Due to the good macronutrient distribution, as well as the high number of vitamins, iron and calcium, kale should be included in a health-conscious diet (more tips in the Healthy eating blog) is not missing.

Make your own vegan kale chips - the recipe

Kale ingredients make kale chips yourself
But now finally to the recipe and how you can make your own kale chips. For the kale chips you need

  • 10-12 stalks of kale
  • 2 red bell peppers
  • 1 jalapeno
  • 1 clove garlic
  • 3-4 sun dried tomatoes
  • 200 g sunflower seeds, soaked overnight
  • 100 ml water
  • 2 tbsp olive oil
  • 2 tbsp paprika and chili spice mix
  • ¾ tsp Worcestershire sauce
  • Salt
  • Pepper
Kale Make your own kale chips
  1. Clean the kale thoroughly and shake off the water.
  2. Pluck the kale into bite-sized pieces, place on a towel and pat dry.
  3. For the marinade, put all the above ingredients except the kale into a blender and blend until smooth.
  4. In a bowl, mix the kale with the marinade for about a minute.
  5. Spread the marinated kale on a baking tray.
Mix marinade kale make kale chips yourself

Preparation in a dehydrator (raw food version)

  1. Set the dehydrator to 42 degrees and allow to heat up briefly.
  2. Put the kale in the dehydrator and dehydrate for 10 hours.

Preparation in the oven

  1. Preheat oven to 90 degrees
  2. Place the kale in the oven and bake for 80-100 minutes. The baking time depends on the moisture content of the kale.
  3. In the oven, it is a good idea to turn the kale halfway through cooking.
  4. If the kale is not crispy enough towards the end of the baking time, simply reduce the temperature to 60 degrees and bake for a little longer. Insert a spoon into the oven door to allow the moisture to escape.
  5. Towards the end of the baking time, make sure that the kale does not burn.

I store the kale chips in an airtight container. Canning jar as they last the longest that way. I can't say exactly how long they last as I always eat all the potato chips within three to four days because they are far too tasty. You can get preserving jars in a set here*.
I have already tried the recipe in the oven and also in the dehydrator. The chips are a little crispier in the dehydrator and of course still have raw food quality. I therefore recommend using a dehydrator, but if you don't have a dehydrator, the recipe will also work in the oven.
The same dehydrator I have, you get here*. The machine is unfortunately not plastic-freeas I couldn't find a plastic-free machine on the market. However, the plastic parts are BPA-free. I have owned the machine since the beginning of the year and have been very satisfied so far. If you have any questions about the machine, just leave me a comment.
I now use the dehydrator really regularly, e.g. for

Make your own kale chips with dehydrator

Advantages of making your own kale chips

The biggest advantage of making your own kale chips is that you know exactly what's in them. No preservatives, no additives and no flavor enhancers. For me, that's reason enough to make my own kale chips.
Making kale chips yourself is also much cheaper than buying ready-made kale chips, as the small packs are often quite expensive. So if you have some money and also Plastic- as well as Save paper waste you should make your own kale chips. The kale chips are also 100 % raw if you make them in a dehydrator.
Canning jar with homemade kale chips

Smoothie recipe with kale

If you don't always just want to eat your homemade kale chips, but also want to use kale in a different way, I recommend a green smoothie with kale. As you use the kale raw and unprocessed, it retains all of its nutrients. And by blending it, the nutrients are even easier for the body to absorb. But now to the smoothie recipe with kale:
For this you need:

  • ½ Pineapple
  • 1 banana
  • 2 dates, pitted and soaked
  • 3-4 stalks of kale (depending on size)
  • 1 tablespoon flaxseed
  • 200 ml water


Kale Green Smoothie Make Your Own

Simply blend all the ingredients into a smooth mixture. If you like it a little more liquid, add a little more water.
The smoothie recipe with kale makes about two portions and can easily be kept fresh in the fridge for about 2-3 days.

Conclusion - Make your own kale chips

Kale is a great regional source of vitamin C, especially in the winter months when it is easy to catch a cold. Kale also contains many other vitamins as well as iron and calcium in fairly high quantities, making it a real superfood.

Making kale chips myself is now part of the kale season for me. The chips are super tasty and totally healthy too. You no longer have to have a guilty conscience when you eat chips. What's more, they are additive-free and you know exactly what's in them.

As an alternative, if things have to be done quickly, you can of course always use a Make smoothie yourself with kale. Here the kale remains raw and the body can absorb the nutrients particularly well. I hope you enjoy your kale! If you have any questions or suggestions, please write a comment below this post.

All the best,

Julian from CareElite

P.S.: If you like, then take a look at my post with 11 tips for vegan life or my contribution to 13 good vegan alternatives for animal products over.

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* Links with asterisks are so-called Affiliate linksIf you click on it and buy something, you automatically and actively support my work with, as I receive a small share of the proceeds - and of course nothing changes in the product price. Many thanks for your support and best regards, Christoph!

Julian Hölzer

Julian Hölzer

Hi, my name is Julian and I am a trained vegan nutritionist. In 2016 I started to get involved with veganism and quickly learned how big an impact our diet has on the environment and how diverse plant-based diets can be. That's why I want to inspire you to get involved with veganism too.

2 thoughts on “Grünkohlchips selber machen”

  1. Sounds very interesting. I have never seen or tried kale chips. Not the right time of year for kale right now, but as soon as it's in season again, I'll give this a try. Until then I'll save the recipe, thanks for sharing!

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