Gluten-Free Chips: Keto-Friendly Or Not?

Gluten-free chips can be keto-friendly, but it depends on the ingredients used. For example, some gluten-free chips are made with almond flour, coconut flour, or other low-carb alternatives, which can be suitable for a keto diet. However, it's important to check the nutritional information and ingredient list, as some gluten-free chips may still contain high levels of carbohydrates or other ingredients that are not keto-friendly.

Keto tortilla chip recipes

Overview

Keto tortilla chips are a low-carb, high-fat alternative to traditional tortilla chips. They are designed for followers of a ketogenic diet and are typically made with almond flour and cheese, or store-bought low-carb tortillas. Here are some recipes to make your own keto tortilla chips at home.

Baked Keto Tortilla Chips

This recipe uses almond flour, mozzarella cheese, and spices of your choice.

Ingredients:

• 1 cup almond flour (blanched)
• 2 cups shredded mozzarella cheese
• 1 teaspoon of seasonings (e.g. pepper, paprika)

Instructions:

• Preheat the 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 of almond flour and mix well until a thick dough forms.
• Place the dough onto a piece of parchment paper and flatten it slightly. Place another sheet of parchment paper on top.
• Using a rolling pin, roll out the dough until thin (approximately 1/6 inch or 1/8 inch thick).
• Use a sharp knife or pizza cutter to cut the dough into small, triangular chip shapes.
• Place the tortilla chips on the lined baking sheet and bake for 12-15 minutes, or until golden brown around the edges.
• Allow the chips to cool completely on the baking sheet.

Fried Keto Tortilla Chips

This recipe uses store-bought keto-friendly tortillas, oil, and your choice of seasonings.

Ingredients:

• Keto-friendly tortillas (approximately 8 inches in diameter)
• Oil (e.g. avocado oil, olive oil)
• Seasonings of your choice (e.g. taco seasoning, salt)

Instructions:

• Stack 5 tortillas on a cutting board and cut them into 8 triangles using a sharp knife or pizza cutter.
• Grease two half sheet pans (17 x 12 inches or 46cm x 33cm) with about 1 tablespoon of oil.
• Lay the cut tortillas in a single layer on the pans and coat the tops with another tablespoon of oil.
• Season both sides of the chips with your chosen seasonings.
• Bake the tortillas in the oven at 350°F (175°C) for 7-10 minutes, or until golden brown and crispy.
• Alternatively, you can fry the chips. Heat 1/4 inch of oil in a large skillet over medium heat.
• Once the oil is hot, add a single layer of cut tortillas and fry for 1-2 minutes, flipping occasionally, until golden brown.

Variations and Tips:

• For extra crispy chips, roll out the dough as thinly and evenly as possible.
• To store, keep the chips in an airtight container at room temperature. They should stay fresh for about a week.
• When seasoning, you can experiment with different spices like garlic powder, chili powder, smoked paprika, cumin, or nutritional yeast.
• For a sweet version, sprinkle the chips with cinnamon-sugar before baking.
• For a vegan option, use plant-based cheese instead of mozzarella.

Enjoy your homemade keto tortilla chips as a crunchy and satisfying snack!

Keto-friendly dips for tortilla chips

While tortilla chips are not keto-friendly, there are several keto-friendly alternatives that you can make at home. These alternatives are typically made with almond flour and mozzarella cheese, and are seasoned with salt, pepper, paprika, and garlic powder.

• Pumpkin Cream Cheese Dip
• Baba Ganoush
• Vegan Spinach Avocado Dip
• Guacamole
• Salsa
• Buffalo Chicken Dip
• Guacamole
• Cheese Dip – Cheese mixed with cream cheese, crushed garlic, and seasonings
• Creamy Salsa Dressing
• Green Goddess Dressing
• Plain yogurt with Curcuma
• Pine cone cheese ball

Nutritional information for keto tortilla chips

Keto tortilla chips are a low-carb, high-fat alternative to traditional tortilla chips. They are designed for followers of a ketogenic diet and are typically made with almond flour and cheese, or coconut flour and xanthan gum. Here is a detailed breakdown of the nutritional information for keto tortilla chips:

Macronutrients:

• Carbohydrates: Keto tortilla chips are typically low in carbohydrates, with net carb values ranging from 0.4 grams to 4 grams per serving. This makes them suitable for a ketogenic diet, which restricts carbohydrate intake.
• Protein: The protein content of keto tortilla chips can vary depending on the recipe and ingredients used. Some chips provide as little as 0.4 grams of protein per serving, while others offer up to 13 grams.
• Fat: The fat content of keto tortilla chips can also vary. Some recipes use shredded mozzarella cheese as a binding agent, contributing to a higher fat content. Other recipes may use avocado oil, olive oil, or coconut oil for frying or baking, which will also impact the fat content.

Micronutrients:

Keto tortilla chips can provide certain micronutrients, depending on the specific ingredients and seasonings used. For example:

• Sodium: The sodium content can vary depending on the amount of salt added during preparation. Some recipes suggest using kosher salt or seasoning salts like taco seasoning or ranch seasoning.
• Potassium: While not all recipes provide potassium values, some keto tortilla chips may contain small amounts, ranging from 1 mg to 21 mg per serving.
• Calcium: The calcium content can vary, with some chips providing as little as 3 mg, while others offer up to 171 mg per serving. This variation is likely due to the use of cheese or almond flour, both of which contain calcium.
• Iron: The iron content is generally low in keto tortilla chips, with values ranging from 0.1 mg to 1 mg per serving.

Calories:

The caloric content of keto tortilla chips can vary depending on the ingredients and portion sizes. Some recipes yield chips with around 12 calories per serving, while others provide more substantial chips with up to 163 calories per serving. It's important to note that the serving size may differ between recipes, so comparing calories per serving may not always be accurate.

Storage and Shelf Life:

Keto tortilla chips are best consumed fresh, as they tend to lose their crispness over time. However, they can be stored in an airtight container at room temperature for up to a week. For longer-term storage, they can be frozen, preferably before frying or baking. When stored in an airtight container or ziplock bag in the refrigerator, they can last for up to 3-4 days.

Commercially Available Keto Tortilla Chips:

In addition to homemade keto tortilla chips, there are also commercially available options. Some brands to consider include Hilo Life, Beyond Chips, Quest Protein Chips, and Mr. Tortilla Keto Chips. These products often provide nutritional information on their packaging, making it convenient for consumers to make informed choices. However, it's worth noting that the taste, texture, and value for money of these products can vary, as indicated by customer reviews.

How to make keto tortilla chips crispy

There are a few methods to make keto tortilla chips crispy. Here are the steps to make them:

Ingredients

Firstly, you will need the following ingredients:

• Almond flour
• Mozzarella cheese
• Spices of your choice (e.g. salt, pepper, garlic powder, cumin, nutritional yeast, smoked paprika, paprika, dried rosemary, curry powder, turmeric powder, matcha powder)
• Olive oil
• Avocado oil for frying
• Water
• Chia seeds
• Xanthan gum
• Protein powder
• Corn extract (optional)

Method

Now, let's get into the methods:

Baked Keto Tortilla Chips

• Preheat the oven to 400°F (200°C).
• In a small bowl, add 1 tablespoon of chia seeds and water. Stir and set aside for 10 minutes or until a gel-like texture forms.
• In a large mixing bowl, add 1 cup of almond flour, 1 tablespoon of olive oil, spices, and the chia seed gel.
• Knead the dough by hand, squeezing it between your fingers to incorporate the chia gel into the almond flour until it forms a dough. This should take less than 1 minute.
• Place the dough ball between two pieces of parchment paper and roll it out with a rolling pin as thinly as possible.
• Remove the top layer of parchment paper and cut out triangle-shaped chips using a pizza cutter or sharp knife.
• Place the dough with the parchment paper onto a baking sheet.
• Bake for 6 minutes, then check the colour and continue baking until the chips are golden brown. For very thin chips, this will take around 6-7 minutes, while thicker chips can take up to 8-9 minutes.
• Remove the chips from the oven and let them cool for 5 minutes on the baking sheet. This step makes them extra crispy!
• Use a flat tool like a knife or small spatula to remove/lift the tortilla chips from the parchment paper.

Fried Keto Tortilla Chips

• Make the dough by combining almond flour, unflavoured protein powder, xanthan gum, salt, and water.
• Roll out the dough very thinly.
• Cut the dough into triangle shapes using a knife or pizza cutter.
• Fry the dough triangles in avocado oil until they are golden brown.

Air-Fried Keto Tortilla Chips

Follow the same steps as the fried keto tortilla chips method above, but instead of frying, place the tortilla chips in the air fryer basket and air fry them at 180C/350F for 8-10 minutes.

Tips for crispy tortilla chips:

• Roll out the dough as thinly as possible. The thinner the dough, the crispier the chip.
• Use protein powder! It is essential for achieving crispy chips.
• Let the dough dry for 5-10 minutes before frying to further dehydrate it and produce crispier chips.
• Fry the chips in hot oil. The avocado oil should be heated to medium or medium-high heat.
• Store your chips in an airtight container at room temperature. They will stay fresh for about 5-7 days and can be rewarmed in the oven to regain crispiness.

How to store keto tortilla chips

There are a few ways to store keto tortilla chips to ensure they stay fresh and crispy.

One way is to store them in an airtight container at room temperature. They will keep fresh for at least a week, and possibly longer. You can also freeze the tortilla chips, but it is recommended to freeze them raw. Roll them out on parchment paper, cut them into triangles, and place them directly into the freezer. Once frozen, you can place them into a ziplock bag.

Another way to store keto tortilla chips is to place them in a plastic zip-top bag or an airtight container. Storing them in a paper bag may result in stale chips. They should be consumed within a few days of cooking.

Frequently asked questions