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Baked Honey Garlic Kale Chips (Low Histamine, Low Oxalate)

Kale is one of the few low histamine foods I’ve been eating since I first started a low histamine diet, but these kale chips bring the vegetable to a whole ‘nother level. Instead of trying to mask the inherent bitterness of kale, it balances out and complements those strong flavors with a savory low histamine chips you won’t be able to put down.

About this recipe

Low Histamine Snack: While you could also serve these as a side dish, we loved storing them in an air-tight Tupperware in the fridge and munching on them the next day (store in the freezer and toast to reheat if you’re early in your low histamine journey).

Kale & Oxalates: You can read more about oxalates here, but their levels in flat-leaf kale are considered medium-low, even when baked. So if you have histamine issues but no oxalate issues, then kale is a very healthy and nutritious low histamine vegetable to add to your diet— especially when you make it this way!

Powerful Antihistamine Ingredients: The complementary garlic and honey are both strongly natural antihistamine foods.

Ingredients

Flat-Leaf Kale: this type of kale has the lowest level of oxalates, so make sure yours is washed and de-spined, then very thoroughly dried, which will help with the crisping process.

Local Honey: possibly the best-kept secret on a low histamine diet, honey is a fantastic way to get a bit of sweetness into your diet without going overboard. Bonus points if it’s local honey, which has been shown to blunt the effects of environmental allergies.

Raw Garlic: using raw garlic adds an umami element to the dish that really complements meats and root vegetables.

How to make honey garlic kale chips: step-by-step instructions

Step 1. Preheat the oven to 300°F (150°C). Wash your kale and remove the bulky spines, as they won’t cook up nearly as well, and then stack the leaf-halves up and— keeping them stacked together— and fold them in half, crumbling the leaves until they’re all flexible, breaking apart the cell walls of the leaves. Then cut the stack of softened leaves apart; each leaf should end up cut about 10 times (fewer cuts will mean larger chips, and vice versa).

Step 2. Carefully dry your kale (don’t try to dry it in the oven, or else it will fully wilt within a minute) and then arrange it in a single layer on one or two baking sheets, drizzle on the coconut oil, and bake for 5 minutes.

Step 3. Meanwhile, measure out the honey and mince the garlic (you can use 1/2 teaspoon garlic powder instead, if tolerated), and then stir the honey, minced garlic, and salt into a chunky paste.

Step 4. Take out your wilted kale and carefully brush on the honey mixture, then bake for 15-17 minutes more still in a single layer. Your chips are done when crispy and just starting to brown.

Recipe notes & tips

What to Pair. Serve this side with something savory! I recommend having it with a baked root vegetable, like carrots or sweet potato, and a more plain protein, like chicken or pork.

How Much Salt. I recommend no more than 1/8 teaspoon for the whole batch, because the honey and the garlic will sort of enhance the salt flavor, but you may want more or less.

What to eat with honey garlic kale chips

Homemade Garlic Honey Kale Chips Recipe Card

As always, if you like the recipe, I really appreciate a review or comment!

Baked Honey Garlic Kale Chips (Low Histamine)

Baked Honey Garlic Kale Chips (Low Histamine)

Yield: 3 servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Sweet, savory, salty and crispy kale chips that make for the most satisfying low histamine snack!

Ingredients

  • 1 bunch of kale
  • 2 teaspoons coconut oil
  • 1 Tablespoon honey
  • 3 cloves garlic, minced
  • dash of salt

Instructions

  1. Preheat the oven to 300°F (150°C). Wash your kale and remove the bulky spines, as they won't cook up nearly as well, and then stack the leaf-halves up and— keeping them stacked together— and fold them in half, crumbling them until they're flexible. Then cut the stack of softened leaves apart; each leaf should end up cut about 10 times (fewer cuts will mean larger chips, and vice versa).
  2. Carefully dry your kale and then arrange it in a single layer on one or two baking sheets, drizzle on the coconut oil, and bake for 5 minutes.
  3. Meanwhile, measure out the honey and mince the garlic (you can use 1/2 teaspoon garlic powder instead, if tolerated), and then stir the honey, minced garlic, and salt into a chunky paste.
  4. Take out your wilted kale and carefully brush on the honey mixture, then bake for 15-17 minutes more still in a single layer. Your chips are done when crispy and just starting to brown.

Notes

What to Pair. Serve this side with something savory! I recommend having it with a baked root vegetable, like carrots or sweet potato, and a more plain protein, like chicken or pork.

How Much Salt. I recommend no more than 1/8 teaspoon for the whole batch, because the honey and the garlic will sort of enhance the salt flavor, but you may want more or less.

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