Microwave-Crisped Kale Chips
Microwave-Crisped Kale Chips turn flat-leaf kale into feather-light, crunchy bites with a whisper of olive oil and a clean, salty finish. They’re fast, snackable, and satisfyingly crisp without the oven, perfect for weeknight nibbles or a light side with sandwiches. Enjoy the pure, toasty-green flavor that lets the kale shine.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Microwave-Crisped Kale Chips, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 18 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 56
- Heart Health
- 74
- Metabolic
- 24
- Digestive
- 31
- Inflammatory
- 41
- Performance
- 54
- General Wellness
- 1
Place the kale pieces on microwave-safe plates in a single layer so they do not overlap. Drizzle olive oil over the kale pieces and season with sea salt.
- 2
Microwave each plate of kale until crispy, 2 to 2 1/2 minutes per batch.
- Calories 74.38 kcal Low Source 4%
- Protein 3.12 g Low Source 6%
- Carbohydrate 9.29 g 3%
- Total Fat 3.76 g Low Source 5%
- Saturated Fat 0.46 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 36.55 mg Low Source 2%
- Dietary Fiber 2.11 g Low Source 8%
- Total Sugars 0.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 103.3 mg Low Source 8%
- Iron 1.48 mg Low Source 8%
- Potassium 0.76 mg Low Source 0%
- Vitamin A 437.64 mcg Good Source 49%
- Vitamin C 105.0 mg Good Source 117%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
No known allergens listed for this recipe. Always double-check ingredients for your needs.
About This Recipe
Microwave Crisped Kale Chips is made with 3 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Kale, Olive Oil, and Sea Salt. Each serving provides about 74.38 kcal.
Recipe Questions
- What is Microwave-Crisped Kale Chips made of?
- The main ingredients are Kale, Olive Oil, Sea Salt. The full list of 3 is above.
- How long does it take to make Microwave-Crisped Kale Chips?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 74.38 kcal. The full nutrition breakdown is above.
- Is Microwave-Crisped Kale Chips easy to make?
- This recipe is rated easy, with 3 ingredients and 2 steps.
- Is Microwave-Crisped Kale Chips healthy?
- Microwave-Crisped Kale Chips has an easyChef Pro health score of 54/100. Per serving, it provides 74.38 calories and 3.12 g of protein, or 6% of the Daily Value. It is a good source of vitamin A and vitamin C. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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