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Do you have a sneaky little sweet tooth that shows up unexpectedly and refuses to be ignored? Most people get sugar cravings from time to time—mine often comes calling right around 3 p.m. each day. While I’m often tempted to reach for the cookie jar, I’ve recently found that dehydrated kiwi are the perfect healthy snack to rein in your cravings in a pinch!
These gorgeous green gems are wildly sweet and just a touch sour. They actually remind me of some candies from my childhood like Skittles or Sweet Tarts, but are so much tastier! Plus, these dehydrated kiwi won’t send your energy skyrocketing only to come crashing down an hour later like some other sweet treats might.
Kiwi fruit makes a great snack food because they are very good for you! Kiwis are packed with nutrients, including vitamin K, potassium, vitamin E, folate, zinc, a ton of antioxidants and plenty of fiber. Plus, they contain more than enough Vitamin C to meet your daily recommended amount!
And while you could toss a fresh kiwi in your bag in the morning before you head out the door, I prefer dehydrated kiwi chips for a couple of reasons.
One: If you’re anything like me, you put a piece of fruit in your bag in the morning with the best intentions of snacking on it that afternoon. But then two days later, you find it rolling around the bottom of your bag a little bruised and totally unappetizing. If properly prepared and stored (keep reading for tips!), dehydrated kiwi can be kept for years.
Two: Dehydrated kiwi actually packs more nutrients than fresh kiwi by weight. When you dehydrate fruit, it retains all its nutritional benefits just in a much smaller package! So by eating dehydrated fruit, you actually get more vitamins and micronutrients by volume than you would if you ate it raw.
Think about it this way: You might eat 1 kiwi for a snack, but you’d likely have a few big handfuls of dehydrated kiwi—which will be more like 4 kiwis. Think of all those extra nutrients!
When you’re shopping for kiwi, look for ripe fruits that are brown with a tint of green beneath the peel. They should be firm, but give just a little when you gently squeeze them. If there aren’t any ripe kiwi at the store, buy a handful today then let them ripen for a couple days on your kitchen counter.
While it’s best to purchase and eat organic foods when possible, kiwi are actually on the Environmental Working Group’s (EWG) Clean 15 List, meaning that kiwis are some of the most chemical-free conventionally grown produce in the United States. In fact, according to the EWG, 65 percent of kiwi samples had no detectable pesticide residues. So if you’re looking to save a little money at the grocery store, conventional kiwis are a-ok—though be sure to wash extra thoroughly.
Dehydrated kiwi chips are super simple to make.
Unlike some other produce, kiwis don’t require any intensive preparation to ensure proper dehydrating. Just be sure to wash and dry them thoroughly.
First step: Peel the fuzzy brown skin from all your kiwis.
Psst… do you know the best trick for peeling kiwi quickly, painlessly and without too much waste?
Check out this video for an quick visual. How easy is that?!
Next, using a sharp knife, slice the kiwi into ¼-inch rounds. Place the slices in a single layer on a dehydrator sheet, making sure that they’re not touching at all so the air can circulate around each piece.
Turn on your dehydrator (Need one? Check out my Buying Guide) to 135ºF and let it run for 6-10 hours. You’ll know that the dehydrated kiwi chips are done when they are still slightly green, pliable, and feel dry to the touch without any tackiness or stickiness.
I found that one kiwi made about 8 chips, depending of course on the size of the kiwi. I highly recommend making a big batch and storing them in mason jars or some of these recommended storage containers for future sweet cravings.
Once you make your first batch of dehydrated kiwi chips, you’ll be totally hooked! If you start preparing some first thing tomorrow morning, you’ll have dehydrated kiwi to snack on by the afternoon. Be sure to keep an eye on them and not to leave them in too long, so they retain their gorgeous green color.
And boy, will you find that these sweet treats disappear fast! You’ll be making another batch in no time.
Let me know what you think about dehydrated kiwi in the comments below! And please share this recipe on Facebook or Pinterest if you made them and loved them (or are planning to!).
Makes about 48 chips
Wash and dry kiwi well.
Peel the kiwi: Cut the end off of the kiwi, then place a small spoon right underneath the skin. Scoop the spoon around the underside of the peel to release the flesh.
Slice the kiwi halves into ¼-inch pieces.
Place in a single layer on a dehydrator sheet. Do not overlap.
Dehydrate at 135ºF for 6-10 hours. Kiwi chips are done when they are still slightly green and feel dry to the touch (no tackiness or stickiness), but still bendable.
Let chips cool completely, then enjoy!