This crispy [Low FODMAP Kale Chips] recipe is made with fresh kale leaves, garlic-infused olive oil, salt, and smoked paprika. This recipe creates a savory, crunchy snack that is gentle on your stomach and packed with flavor. Perfect for a healthy afternoon treat or a movie night snack, these chips make a light, gut-friendly serving for two people.

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Low FODMAP Kale Chips Ingredients

4 cups fresh kale leaves, washed and dried (about 75g per serving)
1 tablespoon garlic-infused olive oil
1/4 teaspoon salt
1/4 teaspoon smoked paprika (optional)
1/8 teaspoon black pepper

How To Make Low FODMAP Kale Chips

Preheat the oven: Preheat your oven to 160°C (325°F) and line a large baking tray with parchment paper.
Prepare the kale: Remove the thick, tough stems from the kale leaves and tear the leaves into bite-size pieces.
Season the leaves: Place the kale pieces into a large bowl and drizzle the garlic-infused olive oil over them.
Massage the kale: Using your hands, gently massage the oil into the kale leaves for about 30 seconds until they feel slightly soft and are evenly coated.
Add spices: Sprinkle the salt, black pepper, and smoked paprika (if using) over the kale and toss to combine.
Bake the chips: Spread the kale in a single layer on the prepared baking tray. Bake for 15–20 minutes, flipping the leaves halfway through, until they are crisp but not brown.
Cool and serve: Let the chips cool on the tray for a few minutes before eating. They will become crispier as they cool down.

Recipe Tips

Dry the Kale Thoroughly: After washing your kale, dry it completely with a salad spinner or paper towels. If the leaves are wet, they will steam in the oven instead of roasting, resulting in soggy chips.
Do Not Overcrowd: Spread the kale out in a single layer on the baking sheet. If the leaves are piled on top of each other, they will not crisp up evenly. Use two trays if necessary.
Watch the Oven: Kale can go from perfectly crisp to burnt very quickly. Keep an eye on them during the last few minutes of baking.
Garlic Oil Safety: Garlic-infused olive oil provides a great garlic flavor without the FODMAPs found in fresh garlic cloves. Ensure your oil does not contain pieces of actual garlic.

What To Serve Low FODMAP Kale Chips

These crispy chips are a fantastic standalone snack when you crave something salty and crunchy. For a more substantial snack plate, serve them alongside a handful of macadamia nuts or walnuts. They also pair well with lactose-free cheese slices or a low FODMAP hard cheese like cheddar or parmesan. If you want a dip, try a simple lactose-free yogurt mixed with fresh herbs like chives or dill.

How To Store Low FODMAP Kale Chips Leftovers

Refrigerate: It is best not to refrigerate kale chips, as the moisture will make them soggy immediately. Instead, store leftover chips in an airtight container at room temperature for 2-3 days. If they lose their crunch, you can crisp them up in the oven for a few minutes.
Freeze: Freezing is not recommended for this recipe, as the texture of the delicate leaves will be ruined upon thawing.

Low FODMAP Kale Chips Nutrition Facts

Calories: 105 kcal
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 320mg
Total Carbohydrate: 8g
Dietary Fiber: 2g
Sugars: 0g
Protein: 3g

Frequently Asked Questions

Why are my kale chips chewy instead of crispy? This usually happens if the kale was not dried enough before adding the oil, or if the oven temperature was too low. Make sure the leaves are bone-dry and do not overcrowd the pan.
Can I use curly kale or dinosaur (lacinato) kale? Yes, you can use either variety. Curly kale tends to hold onto the seasoning better and creates a fluffier chip, while dinosaur kale lies flatter and crisps up very evenly.
Is garlic-infused oil really low FODMAP? Yes. The carbohydrates (fructans) in garlic that trigger symptoms are water-soluble, not oil-soluble. This means the flavor transfers to the oil, but the FODMAPs do not, making it safe for most people on this diet.

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