Keto And Corn Tortilla Chips: A Good Mix?

Corn tortilla chips are a delicious snack, but are they keto-friendly? The short answer is no. Traditional tortilla chips are made from corn or wheat flour, which are high in carbs and not suitable for a keto diet. However, there are some workarounds if you are craving tortilla chips but want to stick to your keto diet.

One option is to practice portion control and only indulge in a few chips to curb your cravings. Another option is to find low-carb tortilla chips specifically made for keto dieters. These chips are typically made with alternative ingredients like almond flour, coconut flour, or protein powder, and are baked or fried instead of being fried in avocado oil. You can also make your own keto-friendly tortilla chips at home using recipes that use these alternative ingredients.

So, while traditional corn tortilla chips are not keto-friendly, there are ways to enjoy a similar snack while sticking to your keto diet.

Keto tortilla chips recipe

Ingredients:

• Almond flour
• Mozzarella cheese
• Cream cheese (optional)
• Egg
• Salt
• Cumin powder
• Coriander/cilantro powder
• Chili powder
• Spices of your choice (e.g. garlic powder, paprika, cayenne pepper, onion powder)
• Sweet corn extract (optional)

Utensils:

• Microwave-safe bowl
• Mixing bowl
• Rolling pin
• Knife or pizza cutter
• Baking sheets
• Parchment paper

Method:

• Preheat your oven to 350-425°F. Line two large baking sheets with parchment paper.
• In a microwave-safe bowl, melt the mozzarella cheese for about 1-2 minutes, stirring every 30 seconds.
• Add almond flour, cream cheese (if using), egg, salt, and spices to the bowl. Mix well.
• Place the dough between two sheets of parchment paper and roll out into a thin, large rectangle (about ⅛-1/16 inch thick).
• Remove the top layer of parchment paper and cut the dough into triangle shapes using a knife or pizza cutter.
• Spread the chips out on the prepared baking sheets and bake for 12-15 minutes, until the edges are golden and starting to crisp.
• For extra crispness, bake again at the same temperature for 3-5 minutes.

Tips:

• Use blanched almond flour for the best texture.
• Roll the dough out as thinly and evenly as possible for a crisp, chip-like texture.
• If you have a tortilla press, use it to get nice thin chips, but remember to use parchment paper to prevent sticking.
• Don't worry if your chips turn out darker brown—these will be the tastiest bits!
• Store your keto tortilla chips in an airtight container at room temperature for up to 5 days, or in the fridge for up to 10 days.

Keto-friendly ingredients

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. While challenging, the keto diet allows for a variety of nutritious foods. Here are some keto-friendly ingredients to help you stay on track:

High-Fat Dairy Products

Dairy is a great way to increase the fat content of your meals, and luckily, many dairy products are keto-friendly. Hard cheeses like Parmesan, cheddar, and gouda are excellent options, as they are low in carbs and high in fat. Soft cheeses like cream cheese, mascarpone, and brie are also suitable. If you're looking for dairy alternatives, coconut kefir is a perfect substitute. You can also add heavy cream to your morning coffee or enjoy it with some fruit.

Animal Proteins

Meat and poultry are staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein, with less than 1 gram of carbs per large egg. When following a keto diet, it's best to choose fattier cuts of meat like pork belly and chicken thighs.

Green Leafy Vegetables

Green leafy veggies are a must-have on the keto diet. They are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Go for salad greens like lettuce, spinach, and arugula, or cooking greens like kale, spinach, and cabbage. Herbs like oregano and rosemary add flavour to your meals without adding carbs.

Nuts and Seeds

Nuts and seeds are a great addition to your keto diet. They are high in fat, protein, and taste! Walnuts, coconut, and tahini (sesame seed paste) are excellent choices. Just remember to enjoy them in moderation, as they are high in calories.

Healthy Fats and Oils

Avocado oil, olive oil, butter, and ghee are excellent choices for cooking and baking on the keto diet. These healthy fats will help you meet your daily fat intake goals while adding flavour to your meals.

Low-Carb Fruits

While most fruits are too high in carbs for the keto diet, berries are an exception. Raspberries, strawberries, and blueberries are lower in carbs and can be enjoyed in moderation. Acai berries are also a good choice for keto dieters.

Keto-Friendly Sweeteners

When it comes to sweeteners, opt for erythritol or monk fruit sweetener. These sweeteners have no calories, don't spike your blood sugar, and are heat-stable, making them perfect for baking.

Keto Baking Essentials

Almond flour and coconut flour are gluten-free, low-carb alternatives to traditional flour. They are perfect for baking keto-friendly breads, desserts, and even tortillas.

Keto Snacks

If you're craving something crunchy, try making your own keto tortilla chips using almond flour and mozzarella cheese. You can also experiment with keto fat bombs, which are high-fat snacks that can be sweet or savoury.

Nutritional value

Corn tortilla chips are typically not allowed on the keto diet. Traditional tortilla chips are made from corn or wheat flour, which are high in carbohydrates. A serving of tortilla chips can contain up to 19 grams of net carbs, which is too high for the average keto diet.

However, there are several recipes for keto-friendly tortilla chips that use alternative ingredients to achieve a similar texture and taste. These recipes typically use almond flour, coconut flour, or protein powder as a base, and include additional ingredients such as mozzarella cheese, xanthan gum, and various spices.

The nutritional value of these keto-friendly tortilla chips can vary depending on the specific recipe and ingredients used. For example, one recipe for keto tortilla chips made with almond flour and mozzarella cheese has the following nutritional information per serving:

• Calories: 163kcal
• Carbohydrates: 4g
• Protein: 9g
• Fat: 13g
• Sodium: 176mg
• Potassium: 21mg
• Fiber: 2g
• Vitamin A: 189IU
• Calcium: 171mg
• Iron: 1mg
• Net Carbs: 2g

Another recipe for keto tortilla chips made with almond flour, mozzarella cheese, and various spices has a net carb count of 1 gram per serving (10 chips).

It is important to note that the nutritional value of these keto-friendly tortilla chips may differ from the nutritional value of traditional tortilla chips. Additionally, the recipes provided are just a few examples, and there are many other recipes available that may have different nutritional profiles.

Homemade vs store-bought

The Store-Bought Option

While some store-bought tortilla chips are lower in carbs than others, they are still made with non-keto ingredients. Quest Tortilla Chips, for example, are lower in carbs than other brands but are made with processed ingredients like protein powder, sunflower oil, and corn starch.

The Homemade Option

Homemade keto tortilla chips, on the other hand, can be made with just a few simple, keto-friendly ingredients like almond flour, shredded mozzarella cheese, and spices. These chips are not only crispy and crunchy, but they also hold their shape beautifully, making them the perfect low-carb alternative to classic tortilla chips.

The Verdict

If you're looking for a truly keto-friendly option, homemade keto tortilla chips are the way to go. They are easy to make, crispy and crunchy, and can be customized with your favorite spices. Plus, they are a much healthier alternative to store-bought chips, which are often made with processed ingredients and unhealthy oils.

Recipe

Here's a simple recipe for homemade keto tortilla chips:

Ingredients:

• 1 cup blanched almond flour
• 2 cups shredded mozzarella cheese
• 1 teaspoon seasonings of your choice (pepper, paprika, garlic powder, etc.)

Instructions:

• Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper.
• In a large mixing bowl, add the almond flour and set aside.
• In a microwave-safe bowl, add the mozzarella cheese and microwave for 1-2 minutes until melted.
• Transfer the melted cheese into the bowl with the almond flour and mix well until a thick dough remains.
• Place the dough onto a piece of parchment paper and flatten it slightly. Place another piece of parchment paper on top.
• Using a rolling pin, roll out the dough until it is thin and flat, around 1/6 inch thick.
• Using a pizza cutter or knife, slice the dough into triangles.
• Place the uncooked tortilla chips onto the lined baking sheet.
• Bake the chips for 12-15 minutes, or until golden.
• Remove from the oven and let them cool completely on the sheet.

Enjoy your homemade keto tortilla chips with your favorite dips and sauces!

Keto-friendly dips

Keto dips are the perfect answer to a snack attack or get-together with friends.

• Sour Cream and Chive Dip – a simple, gluten-free dip.
• Keto Buffalo Chicken Dip – a spicy, tasty dip with only 2.5g carbs per serving.
• Cheese Spread – made with three different cheeses, perfect for dipping!
• Low Carb Cauliflower Hummus – a healthy, tasty alternative to traditional hummus.
• Roasted Garlic and Dill Ricotta Spread – a flavourful dip with a hint of garlic.
• Keto Spinach Artichoke Dip – a classic dip with a keto twist.
• Cheddar Bacon and Ranch Dip – a creamy, savoury dip with a hint of ranch.
• Baked Pimento Cheese – a Southern-style dip with a kick of spice.
• Everything But The Bagel Cream Cheese Dip – a creamy, savoury dip with a bagel-inspired flavour.
• Beer Cheese Dip – a boozy, cheesy dip perfect for happy hour.
• Crockpot Buffalo Chicken Dip – a slow-cooked, spicy chicken dip.
• Italian Garlic Cream Cheese Dip – an herby, creamy dip with a kick of garlic.
• Low-Carb Shrimp Dip – a light and refreshing dip with a hint of seafood.
• Southern Style Jalapeno Pimento Cheese – a spicy, cheesy dip with a Southern twist.
• Easy Greek Yogurt French Onion Dip – a tangy, savoury dip made with Greek yogurt.
• Roasted Red Pepper Ranch Dip – a creamy, savoury dip with a hint of roasted red pepper.
• The Best Hot Artichoke Dip – a classic, hot artichoke dip with a kick of spice.
• Ham Pickle Dip – a unique, savoury dip perfect for using up leftover ham.
• Keto Spanakopita Dip – a Greek-inspired dip with spinach and feta cheese.
• Reuben Dip – a crockpot or baked dip with a combination of corned beef, sauerkraut, and Swiss cheese.
• Dill Veggie Dip – a refreshing, herby dip perfect for dipping vegetables.
• Cream Cheese Dip – a low-carb, keto-friendly dip that's incredibly satisfying and super-fast to make.
• Sausage Cheese Dip – a keto-friendly dip with only 2.5g of carbs per serving.

Frequently asked questions