Sour Cream & Onion Kale Chips

  • Author: Ricki Heller
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 mins
  • Yield: 4 Snack Servings (hopefully) 1x
  • Category: Snacks


Warning: These chips are addictive! Luckily, they are a nutritious snack that just happens to deliver a serving of your daily leafy greens. If you’re not on the kale bandwagon just yet, these chips will be sure to change that.



  • 1/3 cup (45 to 55 g) macadamia nuts or raw cashews
  • 1/3 cup (55 g) raw hemp seeds (hemp hearts)
  • 1/2 large onion, coarsely chopped
  • 1/8 teaspoon (0.5 ml) fine sea salt, or to taste
  • 3 tablespoons (45 ml) freshly squeezed lemon juice
  • 2 teaspoons (10 ml) raw apple cider vinegar
5 drops plain pure liquid stevia, or to taste
  • 1/3 cup (80 ml) filtered water
  • 1 large head curly kale, stems removed, washed, and dried


  1. Preheat the oven to 180°F (85°C). (If your oven doesn’t go that low, preheat at its lowest setting.) Line two large cookie sheets with parchment.
  2. In a powerful food processor, blend everything, except the kale, until the mixture is perfectly smooth and creamy. It should be the texture of a thick pancake batter: thin enough to pour, but thick enough to stick to the kale leaves without dripping off them.
  3. Place the leaves in a large bowl (if your bowl isn’t big enough, divide into batches). There’s no need to tear them into smaller pieces (I don’t), unless you want really small kale chips.
  4. Pour the blended mixture over the leaves and toss with clean hands until the leaves are evenly coated. If you see bare spots here and there, you can rub them with some of the liquid from other leaves, or scrape them along the sides of the bowl where the topping seems to cling. The aim is to coat all the leaves as evenly as possible on all sides.
  5. Place the leaves in a single layer (or as much as possible) on the prepared cookie sheets. Bake for 1 hour, then remove from the oven and flip over the kale leaves to expose the undersides. Bake for another hour, then check for doneness. Remove any leaves that are perfectly dry and brittle and allow to cool; return the other chips to the oven and bake for another 20 minutes or so.
  6. Continue to remove the leaves as they are done, leaving the moist ones in the oven for 20-minute intervals, until all the chips are dry and crispy. Store in an airtight container at room temperature. Will keep, covered, for up to 1 week.
  7. Note: If you have a dehydrator, you can dehydrate the chips instead at 115°F (46°C) for 8 to 10 hours, until dry and crisp.


From Living Candida-Free by Ricki Heller. Reprinted with permission from Da Capo Lifelong, © 2015.


  • Serving Size: 1 Snack Serving
  • Calories: 76
  • Sugar: 1.6g
  • Sodium: 64mg
  • Fat: 5.4g
  • Fiber: 1g
  • Protein: 2g