Leena Watts
Goldfish crackers are a popular snack, but are they keto-friendly? Original Goldfish crackers contain highly refined canola and sunflower oil, which are prone to oxidation and may cause inflammation in the body. These oils are typically extracted using high heat and chemicals, stripping the nutrients and replacing them with harmful substances. However, there are low-carb keto-friendly alternatives to traditional Goldfish crackers. These recipes usually include cheese, butter, coconut flour, salt, and onion powder, providing a crunchy and satisfying snack without the negative health impacts of refined oils.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0.3g total carbs and 0.3g net carbs per goldfish cracker |
| Fats | 0.2g fat per goldfish cracker or 22.46g per serving of homemade keto goldfish crackers |
| Protein | 0.1g protein per goldfish cracker or 7.62g per serving of homemade keto goldfish crackers |
| Calories | 3 calories per goldfish cracker or 243 calories per serving of homemade keto goldfish crackers |
| Ingredients | Cheese, butter, coconut flour, salt, onion powder |
| Diet | Keto-friendly, low-carb, grain-free |
| Health Concerns | Goldfish crackers contain highly refined oils that may cause inflammation in the body |
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What You'll Learn
Goldfish crackers' nutritional value
Goldfish crackers are a popular snack food, but are they keto-friendly? The short answer is that it depends on which version of the snack you're considering. The good news is that there are keto-friendly alternatives and recipes available for those wanting to reduce their carb intake.
Original Goldfish crackers, for example, contain highly refined canola and sunflower oils. These oils are prone to oxidation and may cause inflammation in the body. The refining process involves high heat and chemicals, which strip out nutrients and replace them with harmful substances. Enriched flour, another controversial additive, is also best avoided on keto.
However, there are low-carb, keto-friendly alternatives to traditional Goldfish crackers. One recipe includes just six ingredients and is a healthy, homemade option. These crackers are grain-free and, when made with organic dairy, are a great choice for kids and adults alike. This recipe creates a crunchy, satisfying snack, which can be time-consuming to make due to the tiny goldfish shapes that need to be cut out. A faster method is to cut the dough into squares instead, creating a gluten-free Cheez-It-style cracker.
Another recipe, dubbed 'Better Than Goldfish', includes the following ingredients: cheese, butter, coconut flour, salt, and onion powder. Each serving contains 243 calories, 22.46g of fat, 2.01g of net carbs, and 7.62g of protein. This recipe also requires the dough to be chilled before baking, which can be done in the fridge or freezer, depending on time constraints.
So, while traditional Goldfish crackers may not be the best choice for those on a keto diet, there are plenty of alternatives and recipes available to enjoy a crunchy, keto-friendly snack.
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Keto-friendly goldfish cracker alternatives
While it is possible to make keto-friendly goldfish crackers, you may want to try some alternatives that are just as tasty and keto-friendly.
One option is to make crackers that are more like gluten-free Cheez-Its. This can be done by cutting the dough into squares after rolling it out on parchment paper, which is much less time-consuming than cutting out individual goldfish shapes.
Another alternative is to use a different type of flour, such as super-fine almond flour or coconut flour, which minimizes the carbs. You can also add a touch of xanthan gum to give the crackers a crispy texture. Instead of using highly refined oils, which can be unhealthy, opt for healthy fats like olive oil or butter.
If you're looking for a dairy-free option, you can substitute DF cheese or try using nutritional yeast to add a cheesy flavor.
For a completely different shape, you can cut the dough into triangles instead of goldfish. This way, you can enjoy a crunchy, keto-friendly snack without the hassle of shaping each cracker.
These alternatives provide variety in terms of taste, ingredients, and shapes while still satisfying your cravings for crunchy, keto-friendly snacks.
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Goldfish cracker recipes
Goldfish crackers are a beloved childhood snack, but they can be made at home, too. This recipe from Girl Vs Dough is a fun, flaky, and cheesy take on the classic snack.
To make these goldfish crackers, preheat your oven to 350°F and line a baking sheet with parchment paper. In a food processor, pulse together sharp cheddar cheese, butter, flour, salt, garlic powder, and onion powder until the mixture resembles coarse sand. Drizzle in cold water while pulsing the food processor just until a dough comes together. Remove the dough from the food processor and roll it into a disk shape, then cover it tightly with plastic wrap. Chill the dough for at least 20 minutes or up to 24 hours. On a lightly floured surface, roll out the dough to 1/4-inch thickness. Using a goldfish cookie cutter or any small cookie cutter, cut out the desired shapes. Poke each cracker once with a toothpick to form the "eye" and to prevent the crackers from puffing up too much in the oven. Place the crackers on the prepared baking sheet and bake until puffed and golden.
There are also recipes for goldfish-inspired crackers that are keto-friendly. For example, Elana's Pantry has a recipe for low-carb, grain-free goldfish crackers. The recipe uses a food processor to pulse together cheese, butter, coconut flour, salt, and onion powder until a light dough forms. The dough is then wrapped in plastic and chilled in the fridge for 30 minutes. After chilling, the dough is rolled out and cut into desired shapes. These crackers are a healthy, crunchy, and satisfying snack option for those on a keto diet.
Goldfish crackers can also be used as an ingredient in various recipes, such as snack mixes, quick meals, and even meatballs. For instance, a creative snack mix idea from Taste of Home combines salted cashews, pretzels, Bugles, and Goldfish crackers, drizzled with oil and tossed with ranch seasoning. Another unique recipe from the same source suggests using Goldfish crackers as a coating for mozzarella cheese sticks, serving them warm with a side of marinara sauce for dipping. These recipes showcase the versatility of Goldfish crackers, whether enjoyed as a standalone snack or incorporated into creative dishes.
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The dangers of refined oils
While Goldfish crackers are not keto-friendly, there are recipes for low-carb keto goldfish crackers that you can make at home. These crackers are grain-free and can be made using organic dairy.
Now, let's discuss the dangers of refined oils.
Refined oils, commonly known as vegetable oils, are edible oils extracted from plants. They are widely used in cooking and baking and are found in processed foods such as margarine, salad dressings, sauces, cookies, baked goods, and mayonnaise. Examples of refined vegetable oils include soybean oil, canola oil, and safflower oil. While these oils are convenient and inexpensive, they pose several health risks due to the refining process they undergo.
The refining process involves high heat and chemicals, which strip the oil of its nutrients and alter its composition. This process makes the oil more susceptible to oxidation, leading to the formation of harmful trans fats. These trans fats have been linked to negative health outcomes, and their presence in refined oils undermines the very purpose for which they are recommended. Additionally, the chemicals used in the refining process can introduce harmful substances into the oil, further compromising its nutritional value and safety.
Furthermore, the use of pesticides and chemical fertilisers in crop production also poses a concern. These chemicals can remain in the oil, and when consumed, they are stored in the body's fat cells. This accumulation of chemicals can have detrimental effects on health over time. While the refining process aims to remove these harmful substances, it also removes beneficial nutrients, creating a product that is nutritionally deficient and potentially harmful.
To make matters worse, some refined oils undergo hydrogenation, where hydrogen gas is forced into the oil at high pressure. This process, commonly used in the production of margarine and Crisco, converts healthy fats into trans fats. Repeated use of these hydrogenated oils is extremely detrimental to health and has led to their ban in several European countries.
In conclusion, while refined oils offer convenience and affordability, they come with significant health risks. The refining process depletes nutrients, introduces harmful chemicals, and forms unhealthy trans fats. The presence of pesticide residues further exacerbates the potential dangers. It is essential to prioritise health by opting for unrefined, healthy oils such as olive oil, coconut oil, or animal fats, despite the challenges of completely avoiding refined oils in today's food landscape.
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Other keto-friendly snacks
Goldfish crackers can be a part of your keto diet if they are the low-carb, keto-friendly version. There are recipes available online for homemade keto-friendly goldfish crackers, which are also gluten-free and grain-free.
- Avocado chips
- Cookie dough fat bombs
- Keto cereal
- Air fryer kale chips
- BLT egglets
- Homemade pork rinds
- California cucumber bites
- Keto burger fat bombs
- Rosemary keto crackers
- Keto tortilla chips
- Smoked salmon dip
- Bacon spinach dip
- Smoked trout spread
- Cool ranch zucchini chips
- Nuts (in moderation)
- Hard-boiled eggs
- Strawberries
- Blackberries
- Raspberries
- Blueberries
- Starfruit
Remember to always check the ingredients and nutritional information to ensure the snacks you choose fit within your daily macronutrient limits and keep you in ketosis.
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Frequently asked questions
Goldfish crackers are not keto-friendly as they contain refined oils and enriched flour, which are harmful to health and should be avoided. However, there are recipes available for low-carb keto-friendly goldfish crackers.
You can try baking pure cheese into goldfish shapes. This will be keto-friendly and you can eat as many of those as you want.
Some keto-friendly snacks include pork rinds and gluten-free cheez-its.
