Cheap Eat Nutrition # 30 – Nutritious whole foods on a budget – Kale Chips

Welcome back one and all to the cheap eat recipe series! These are affordable, easy and nutritious menu ideas that move away from grains, excess sugar and processed food.

Today’s recipe is a super simple one for getting some greens goodness into you; kale chips! 1 cup of raw kale has just 33 calories yet contains 684% of vitamin K, 134% of vitamin C, 206% of Vitamin A. There’s also the iron, folate, omega-3s, magnesium, calcium, fiber and cheeky 2 grams of protein. So yeah, not all that bad an alternative to a bag of ready salted. 

Kale is part of the cruciferous vegetable family which, from a healthy living point of view, are well worth their wait in gold. For more on these powerhouse veg, read this previous post;

So kale chips are tasty, simple and cheap as.. chips (apologies, that will be the dad in me). You need only a handful of ingredients but I’d highly recommend experimenting with your spice cupboard! 


– 2/3 handfuls of kalettes (or kale of your choosing). This is a rough guide, use less or more and just adapt the other ingredients accordingly. 

– 1 tble spoon of pumpkin seeds

– 1 tble spoon of coconut oil

– 1/4 tsp of sea salt

– 1/4 tsp of ground black pepper 


– Roughly chop kale and sunflower seeds. Add to mixing bowel. 

– Add coconut oil (it’s important to use a decent heat resistant/high smoke point fat as opposed to a more sensitive oil like extra virgin olive oil).

– Massage the oil into the leaves thoroughly, (do get stuck in, it makes all the difference). 

– Sprinkle salt and pepper and toss kale to even it up. 

– Place contents evenly on baking tray and place in 180c pre heated oven for 7 – 8 minutes.

– If chips are crisp in the centre, serve. If not, bake for an additional 2 – 5 mins.

Let me know what you think and how they taste! 

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s