Tortilla Chips: Keto-Friendly Or Not?

Tortilla chips are a popular snack food, but are they compatible with the keto diet? Traditional tortilla chips are typically made from corn or wheat flour, which are high in carbohydrates and not suitable for keto. However, there are alternatives for keto dieters who crave this crunchy snack.

Keto tortilla chips recipes

Using Almond Flour and Mozzarella Cheese

Ingredients:

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

Instructions:

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

Using Low-Carb Tortillas and Avocado Oil

Ingredients:

• 5 keto-friendly tortillas (about 8 inches in diameter)
• 2 tablespoons avocado oil, divided
• 2 tablespoons seasoning of choice
• 2 half sheet pans (17 x 12 inches or 46cm x 33cm)

Instructions:

• Preheat the oven to 350°F (176°C).
• Stack 5 tortillas on a cutting board and cut them into 8 triangles each.
• Grease the half sheet pans with about 1 tablespoon of oil each.
• 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 seasoning.
• Bake in the oven for 7-10 minutes, depending on the thickness of your tortillas.
• Remove from the oven and let them cool on the pan for about 10 minutes.

Using Almond Flour, Protein Powder, and Avocado Oil

Ingredients:

• 2/3 cup almond flour
• 1 tablespoon unflavored protein powder
• 1 tablespoon xanthan gum
• 3 tablespoons hot water
• 1 dropperful corn extract (optional)
• Avocado oil for frying
• Salt to taste

Instructions:

• In a medium bowl, combine almond flour, protein powder, xanthan gum, and salt. Stir to combine. Pour in hot water and mix until a dough forms.
• Place the dough between two sheets of parchment paper. Using a rolling pin, roll out the dough very thinly, attempting to form a rectangle shape.
• Using a pizza cutter or a knife, cut the dough into triangle shapes. Let the dough dry for 5-10 minutes.
• In a large skillet, add enough avocado oil to cover the dough as it fries. Heat the oil to medium heat.
• Once the oil is hot, add a few triangles to the oil and fry until golden brown. Flip the chips if desired.
• Once the chips are golden brown, remove them and place them on a paper towel-lined plate or baking sheet. Season with salt.

Store-bought keto tortilla chips

If you're looking for store-bought keto tortilla chips, there are a few options available. It's important to note that while these options are marketed as keto-friendly, they may still contain some non-keto ingredients. Here are some popular choices:

• Quest Tortilla Chips: These chips are lower in carbs compared to other brands, but they are made with non-keto ingredients. They come in various flavors, including Loaded Taco, Chili Lime, and Nacho Cheese.
• Mr. Tortilla Chips: These chips offer a keto-friendly option with 3 net carbs per serving. They are vegan, dairy-free, and come in flavors like Multigrain & Sea Salt and Churro.
• BeyondChipz: This brand offers keto-friendly tortilla chips in flavors like Salty Good and Bedda' Chedda'. They are gluten-free and have 2g net carbs.
• Hilo Life: Hilo Life's tortilla chip snack bags are a great option for those following a keto diet. They offer a variety of pack sizes to suit your needs.
• Atkins Ranch Protein Chips: With 4g net carbs per serving, these chips are a good option for a keto-friendly snack. They are gluten-free and have 13g of protein.
• WonderSlim KETO Tortilla Chips: These chips are specifically designed for the keto diet, with 3g net carbs, 13g of fat, and 9g of protein per serving. They come in BBQ flavor.

When choosing store-bought keto tortilla chips, it's important to read the labels and ingredient lists to ensure they align with your dietary needs and preferences. Additionally, consider factors such as fiber content, sodium levels, and the type of oils used, as these can impact the overall healthiness of the product.

Nutritional information

Regular tortilla chips are not keto-friendly. They are typically made from corn or wheat flour, which are high in carbohydrates. A single serving of tortilla chips (around 13 chips) can contain up to 14 grams of net carbs. Therefore, while technically allowed on a ketogenic diet, they may not be the best option if you are aiming for a strict limit of 50 grams of carbohydrates per day.

However, there are several alternatives to enjoy tortilla chips while on a keto diet. One option is to practice portion control and indulge in a few chips to curb your cravings. The second, and perhaps more satisfying option, is to opt for low-carb tortilla chips specifically made for keto dieters. These can be store-bought or homemade.

Store-Bought Keto Tortilla Chips

There are several brands that offer keto-friendly tortilla chips:

• Hilo Life: Available at Costco, these chips offer 150 calories and 3 net carbs per serving.
• Beyond Chips: With 160 calories and 2 grams of net carbs per serving.
• Quest Protein Chips: These chips provide 140 calories per serving and 4 grams of net carbs, along with a good source of protein.
• ThinSlim Foods: They offer a variety of flavour options for keto tortilla chips.

Homemade Keto Tortilla Chips

If you prefer to make your own keto tortilla chips, there are numerous recipes available that use alternative ingredients to achieve a crunchy, crispy texture similar to traditional tortilla chips. Most recipes use either almond flour or mozzarella cheese as the base, along with various seasonings to enhance the flavour.

• Calories: 87-163 kcal
• Carbohydrates: 4-19 g
• Protein: 6-9 g
• Fat: 5-13 g
• Fiber: 2-14 g

It's important to note that the nutritional values may vary depending on the specific recipe and the serving size. Additionally, the cooking method (baking or frying) can also impact the nutritional content, particularly the calorie and fat counts.

When making your own keto tortilla chips, it's essential to follow the recipes closely and ensure proper portion control to align with your keto diet goals.

How to store keto tortilla chips

Storing keto tortilla chips is a simple process, but it's important to do it correctly to ensure maximum freshness and crunchiness. Here are some detailed instructions on how to store your keto tortilla chips:

Choosing a Storage Container

Firstly, you'll need to choose an appropriate container for your keto tortilla chips. It's best to store them in a sealed container at room temperature. You can use a plastic ziplock bag, an airtight container, or even a paper bag, but make sure it's not too porous as this can affect freshness.

Ensuring Freshness and Crunchiness

Keto tortilla chips can last for quite a while if stored correctly. When stored in a sealed container at room temperature, they can stay fresh and crunchy for at least a week, and often longer. However, it's not recommended to refrigerate or freeze them as this can affect their texture.

Extending Shelf Life

If you want to extend the shelf life of your keto tortilla chips, you can reheat them in the oven for 3-5 minutes to restore their crispness. Additionally, you can freeze them for up to 3 months, but this may affect their texture, so it's best to only freeze them if necessary.

Storing Store-Bought Keto Chips

If you're purchasing store-bought keto tortilla chips, they will usually come in a sealed bag or container. You can store them in their original packaging or transfer them to an airtight container to ensure maximum freshness. Store-bought keto chips can also be stored at room temperature and should be consumed within a few days of cooking for optimal freshness.

Tips for Optimal Freshness

To ensure your keto tortilla chips stay fresh and crunchy, make sure to store them in a cool, dry place. Avoid exposing them to moisture or heat, as this can affect their texture and freshness. Additionally, try to minimize handling the chips directly, as the oils from your hands can affect their shelf life.

Keto tortilla chips as a snack

Tortilla chips are a popular snack, but are they keto-friendly? The short answer is yes, but there's a longer answer too. Traditional tortilla chips are made from corn or flour, which are high in carbs and not suitable for a keto diet. So, while you can technically have a small portion of regular tortilla chips on a keto diet, it's not a good idea if you want to stick to your daily carb limit.

Keto-Friendly Tortilla Chips

The good news is that there are plenty of keto-friendly tortilla chip options available. You can find store-bought keto tortilla chips, or you can make your own at home. Keto tortilla chips are typically made with almond flour or coconut flour, and they have a fraction of the carbs of regular tortilla chips. They're crispy, crunchy, and perfect for dipping!

Making Your Own Keto Tortilla Chips

If you want to make your own keto tortilla chips, it's a fairly simple process. Most recipes only require a few basic ingredients, such as almond flour, mozzarella cheese, and seasonings. You can also use coconut flour or protein powder in place of almond flour. The dough is then rolled out, cut into triangles, and baked or fried until crispy.

Storing Your Keto Tortilla Chips

Homemade keto tortilla chips should be stored in an airtight container at room temperature. They will stay fresh for at least a week and can be frozen for up to three months. If they lose their crispness, you can reheat them in the oven for a few minutes to make them crunchy again.

Serving Suggestions

Keto tortilla chips are a great snack on their own, but they're also perfect for dipping. Guacamole, salsa, and keto nacho cheese are all excellent choices. You can also use them to make keto nachos, topped with cheese, sour cream, and jalapenos. So, if you're following a keto diet, there's no need to miss out on the crunchy, salty goodness of tortilla chips!

Frequently asked questions