Leena Watts
Cheez-Its are cheese-flavoured crackers that are not keto-compatible due to their high carbohydrate content. A single serving of Cheez-Its contains almost an entire day's allowance of net carbs for someone on the keto diet. However, several recipes for keto-friendly alternatives to Cheez-Its exist, with ingredients such as cheese, almond flour, and xanthan gum. These recipes allow people on the keto diet to enjoy a similar flavour and texture while adhering to their dietary restrictions.
| Characteristics | Values |
|---|---|
| Are Cheez-Its keto-friendly? | No |
| Main ingredient | Wheat flour |
| Carbohydrates | High |
| Alternative | Homemade keto crackers made with almond flour and cheese |
| Keto rating | 1-star |
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What You'll Learn
Cheez-Its are not keto-friendly
Cheez-Its are cheese-flavoured crackers that are not keto-friendly. They are made with wheat flour, which is their main ingredient, and are therefore too high in net carbs to be keto-compatible. A serving of 27 Cheez-Its crackers (approximately two handfuls) contains 17 grams of carbohydrates, which is almost an entire day's allowance of net carbs for those on the keto diet.
For this reason, it is recommended that those following a keto diet avoid Cheez-Its entirely. However, there are recipes available online for keto-friendly alternatives to Cheez-Its, which are made with almond flour and baked cheddar cheese. These alternatives are low-carb and gluten-free, with only one gram of carbohydrates per handful.
Some people have tried making their own keto-friendly Cheez-Its by baking slices of cheddar cheese in the oven. While some have found this method successful, others have reported that their attempts turned into "big greasy blobs".
There are also commercially available keto-friendly cheese crackers, such as Whisps Cheese Crisps, which are made entirely from cheese and can be purchased from stores like Whole Foods and Costco.
It is important to note that keto ultra-processed foods are just as unhealthy as regular processed foods. Therefore, it is recommended that those following a keto diet learn to cook homemade meals and snacks, which can save money and give them control over the ingredients used in their food.
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Cheez-Its are high in carbs
Cheez-Its are high in carbohydrates, which means they are not keto-compatible. The main ingredient in Cheez-Its is wheat flour, which is a processed grain and high in carbs. A single serving of Cheez-Its crackers contains almost an entire day's allowance of net carbs for someone on a keto diet, so they are difficult to include in a keto diet.
Keto diets are very low-carb diets, with most people consuming between 20g and 50g of net carbs per day to maintain ketosis. For a healthy keto diet, the main source of carbs should be vegetables, nuts and seeds. Fibre is also important for gut health, and whole, unprocessed foods tend to be higher in fibre.
Cheez-Its are highly processed and low in fibre, which is why they are not a good choice for a keto diet. However, there are recipes for homemade keto-friendly "Cheez-Its" that use almond flour instead of wheat flour, which is a healthier, low-carb alternative. These recipes also typically use sharp cheddar cheese, which gives the crackers a stronger cheese flavour.
There are also some commercially available keto-friendly cheese crackers, such as Whisps Cheese Crisps, which are made entirely from cheese. These crackers are salty and crunchy, and a great alternative to grain-based crackers, although they may not taste exactly like Cheez-Its.
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Keto-friendly alternatives to Cheez-Its
Cheez-Its are a popular brand of baked cheese crackers. However, they are not keto-friendly due to their main ingredient, wheat flour, which makes them too high in net carbs.
If you're looking for keto-friendly alternatives, here are some options:
Flackers Flax Seed Crackers
Flackers Flax Seed crackers are an excellent source of protein and fibre and a good source of iron. They are made with organic ingredients, including flax seeds, and are low in sodium. These crackers are vegan, gluten-free, non-GMO, and keto-friendly. A 30g serving provides 7-9g of fibre and 5-6g of protein, with just 3g of net carbs. They come in various flavours, including Sea Salt, Everything, and Rosemary.
Fat Snax Almond Flour Crackers
Fat Snax crackers are made with keto-friendly ingredients such as almond and coconut flour, making them gluten- and grain-free. They contain 11g of fat and only 3g of net carbs per serving. These crackers are perfect for dipping and can be paired with sauces or dips like tomato sauce or cream cheese.
Whisps Cheese Crisps
Whisps Cheese Crisps are made entirely from cheese and are a great low-carb, keto-friendly alternative to grain-based crackers. They are salty and crunchy and can be easily packed for trips or lunches.
Homemade Keto Crackers
You can also make your own keto crackers at home using simple recipes with a few ingredients like almond flour, cheese, and sharp cheddar. These homemade crackers can be cut into small squares to mimic the shape of Cheez-Its and sprinkled with coarse salt for that "real deal" feel. They can be stored at room temperature and are perfect for keto-friendly snacking.
In addition to these options, there are other keto-friendly crackers on the market, such as From The Ground Up Cauliflower Sea Salt Crackers, which offer a salty crunch with plant-based protein, and Simple Mills crackers, which are grain-free and made from a blend of nuts and seeds.
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Homemade keto Cheez-Its recipes
Cheez-Its are not keto-compatible as they are made with wheat flour, which is high in net carbs. However, you can make your own keto-friendly version at home with a few simple ingredients. Here are some recipes for homemade keto Cheez-Its:
Keto Cheese Crackers
This recipe uses a combination of almond flour, xanthan gum, cheddar cheese powder, shredded cheese, and salt. Mix the dry ingredients together, then stir in the shredded cheese. Add water and stir to combine, and roll the dough out between two sheets of parchment paper until it is very thin. Cut the dough into squares and use a toothpick or chopstick to make the iconic hole in the center. Place the crackers on a parchment-lined baking sheet and bake at 250 degrees for 20-25 minutes. This recipe has only 1 carb per 14 crackers!
Keto Cheez-Its with Sharp Cheddar
For this recipe, you will need sharp cheddar cheese and almond flour. You can also add cayenne pepper for a kick of spice. Mix the ingredients together to form a dough, then roll it out thinly using a rolling pin. Cut the dough into small squares and use a toothpick to create the hole in the center. Sprinkle with coarse salt, then bake in the oven until crispy. These crackers have 5g total carbs and 3g of fiber per serving.
Baked Keto Cheez-Its
This recipe is even simpler, requiring only cheese! Shredded sharp cheddar cheese is recommended, but you can use any type of cheese you prefer. Simply bake the cheese in the oven until crispy, and you'll have a tasty keto-friendly snack. Experiment with different baking times and temperatures to get the desired level of crispness.
Remember, when following a keto diet, it's important to calculate your macros and track your carb intake. These homemade keto Cheez-Its recipes can help you satisfy your cravings for crunchy, cheesy snacks while sticking to your keto goals.
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Keto-friendly snacks
Cheez-Its are not keto-friendly. They are made with wheat flour, which is high in net carbs, and one serving contains almost an entire day's allowance of net carbs.
If you're craving something crunchy or salty, there are plenty of keto-friendly snacks available. For example, you can make your own crackers at home using almond flour and cheese. These crackers are a tasty substitute for grain-based crackers and can be made in an air fryer to reduce grease. You can also buy keto crackers, such as Whisps Cheese Crisps, which are made entirely from cheese and can be found in stores like Whole Foods and Costco.
If you're looking for something sweet, there are keto-friendly fruits, such as avocados, strawberries, blackberries, raspberries, and blueberries. You can eat these on their own or with a dollop of sugar-free whipped cream. You can also freeze and blend avocados with a splash of unsweetened almond milk to create a creamy frozen treat.
Other keto-friendly snack options include:
- Fat bombs, such as the classic peanut butter cup, cookies and cream, or cookie dough
- Dips like smoked salmon, bacon spinach, or smoked trout spread
- Pork rinds, which are cubes of pork belly marinated in garlic, lime juice, and oregano, then fried until crunchy
- Keto-friendly crackers or tortilla chips
- BLT egglets
- Avocado chips
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Frequently asked questions
No, Cheez-Its are not keto-compatible. They are made with wheat flour, which is high in net carbs and likely to have a severe impact on your ketosis.
Yes, you can make your own keto crackers at home. Many keto cracker recipes use almond flour and cheese as a base, with added ingredients like salt, xanthan gum, and cheddar cheese powder.
Some keto-friendly alternatives to Cheez-Its can be found at stores like Whole Foods and Costco. For example, Whisps Cheese Crisps are made entirely from cheese and are a good low-carb option.
To make keto-friendly Cheez-Its at home, you can use a recipe that includes almond flour, cheese, and optional ingredients like salt or spices. Roll out the dough thinly, cut it into small squares, and bake until crispy.
Yes, there are pre-made keto-friendly cheese crackers available, but they may not taste exactly like Cheez-Its. Some people bake slices of cheese to make crispy crackers, while others use a combination of cheese and almond flour to create a dough that can be rolled out and cut into the desired shape.
