Keto-Friendly Chips: Best Options For Your Low-Carb Diet

If you're following a keto diet, you might be wondering which types of chips you can still enjoy as a snack. Traditional potato and tortilla chips are typically made with potatoes or corn, which are high in carbohydrates, so these are best avoided. However, there are plenty of keto-friendly alternatives available, including:

- Pork rinds/cracklings/scratchings

- Kale chips

- Pepperoni chips

- Zucchini/vegetable chips

- Cheese crisps

- Flaxseed chips

- Almond flour tortilla chips

- Egg white chips

- Chicken chips

- Seaweed snacks

Keto-friendly ingredients: meat, cheese, fish

The keto diet is a high-fat, moderate-protein, and low-carb eating plan. It is designed to change your body's biochemistry to burn fat instead of carbohydrates, leading to weight loss and improved health. Here are some keto-friendly ingredients to consider when preparing meals:

Meat

Meat is a staple food on the keto diet. Fresh meat, including beef, pork, and poultry, contains no carbs and is rich in B vitamins and minerals. It is also a great source of high-quality protein, which may help preserve muscle mass when following a low-carb diet. When choosing meat, opt for grass-fed options as they have higher levels of omega-3 fats and conjugated linoleic acid (CLA).

Cheese

Cheese is allowed and encouraged on the keto diet as it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal. Some of the best keto-friendly cheeses include:

• Goat cheese: It contains zero carbs and is easier to digest than cow's milk cheese.
• Blue cheese: It is high in flavor and has a good balance of fat, protein, and minimal carbs.
• Cream cheese: It has a high-fat content and can be a great addition to meals or snacks.
• Grated Parmesan: It adds a salty, nutty flavor to dishes and has very few carbs.
• Cheese crisps: These are dehydrated pieces of cheese that make a great snack, especially when paired with guacamole.

Fish

Fish and seafood are excellent choices for the keto diet as they are naturally lean, high in protein, and contain healthy Omega-3 and Omega-6 fatty acids. Here are some specific types of fish that are keto-friendly:

• Salmon: A versatile fish that is high in protein and healthy fats. It can be grilled, broiled, or baked.
• Mahi-mahi: This fish has a mild flavor and firm texture. It is slightly less fatty than other fish but still a good source of protein.
• Flounder: A leaner fish with a delicate, sweet taste for those who prefer a less "fishy" flavor.
• Bay scallops and shrimp: These are excellent sources of protein, although shrimp has higher cholesterol levels, so enjoy them in moderation.

Avoid starchy vegetables: corn, potatoes, peas

Starchy vegetables like corn, potatoes, and peas are not keto-approved due to their high carbohydrate content.

Corn tortillas, for example, are not suitable for a keto diet. Corn is a starchy vegetable with a high carbohydrate content, and one large corn tortilla contains 16.83 grams of net carbs, which is too high to be considered keto-friendly.

Similarly, potatoes are another starchy vegetable that should be avoided on a keto diet. While they are a good source of vitamins and minerals, their high carbohydrate content makes them unsuitable for keto.

Peas, including green peas, snap peas, and snow peas, also fall into the category of starchy vegetables. While they offer health benefits such as being high in soluble fiber and nutrients like vitamins A, K, and C, their net carb content is too high for keto.

To stay within the recommended carb intake for keto, it is best to avoid these starchy vegetables and opt for low-carb alternatives.

Oven-baked options

If you're craving some crunchy, oven-baked keto-approved chips, there are several options you can choose from. Here are some ideas to satisfy your cravings:

Oven-Baked Parm Crisps

Parmesan cheese is packed with protein and calcium and is low in carbohydrates. Oven-Baked Parm Crisps are made with 100% parmesan cheese, making them a tasty and gluten-free keto-friendly option. You can enjoy them as a snack or use them in various recipes such as salads and soups. However, some people may find the taste too strong.

Keto Tortilla Chips

Keto tortilla chips are another excellent option for keto-approved chips. You can make them at home by combining almond flour, shredded mozzarella cheese, and black pepper. Roll out the dough, cut it into triangle pieces, and bake until golden. These chips are perfect for dipping and can be made into nachos.

Keto Zucchini Chips

Veggie chips are a fantastic low-calorie, low-carb, and gluten-free alternative to regular chips. Zucchini chips are easy to make and provide a crunchy, healthy snack. Simply slice zucchini, brush with olive oil, and bake in the oven until golden and crisp.

Keto Egg White Chips

Egg whites are high in protein and low in calories, making them an excellent choice for those watching their weight. To make keto-friendly egg white chips, whisk together egg whites and seasonings, spoon the mixture into a muffin tin, top with shredded cheese, and bake. The result is a fluffy and crispy chip that satisfies hunger.

Keto-Friendly Vegetable Chips

You can make your own vegetable chips by thinly slicing low-carb vegetables such as radishes, celeriac root, or kohlrabi. Toss them in avocado oil or coconut oil, add seasonings, and roast in the oven until golden and crispy. This way, you can control the ingredients and create a healthy, crunchy snack.

Keto Crackers

Keto-friendly crackers are another oven-baked option. You can make them at home using almond flour, egg whites, and butter. These crackers have a mild flavor that pairs well with different dips and toppings. They are gluten-free and provide a convenient, portable snack option.

Homemade recipes

Keto-Approved Homemade Chips

Keto Tortilla Chips

Keto tortilla chips are a popular homemade option for those on a keto diet. They are typically made with a combination of almond flour and shredded mozzarella cheese, with various seasonings added for flavour. Here is a basic recipe:

Ingredients:

• 1 cup of almond flour (blanched almond flour is recommended for a lighter texture)
• 2 cups of shredded mozzarella cheese (pre-shredded or freshly shredded)
• 1 teaspoon of seasonings (such as salt, pepper, garlic powder, chili powder, paprika, or onion powder)

Instructions:

• Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper.
• In a large mixing bowl, combine the almond flour and your desired seasonings.
• In a separate, microwave-safe bowl, melt the mozzarella cheese in the microwave for 1-2 minutes.
• Add the melted cheese to the dry ingredients and mix until a thick dough forms.
• Place the dough between two sheets of parchment paper and roll it out to a thickness of about 1/4 inch (for a lighter texture) or 1/6 inch.
• Use a sharp knife or a pizza cutter to cut the dough into triangular chip shapes.
• Place the chips on the lined baking sheet and bake for 12-15 minutes, or until golden brown.
• Allow the chips to cool completely before serving or storing.

These keto tortilla chips can be served with guacamole, salsa, or any other dip of your choice. They are also perfect for making keto nachos!

Pepperoni Chips

Another easy homemade chip option for keto dieters is pepperoni chips. This recipe requires just one ingredient: pepperoni slices.

Instructions:

• Place the pepperoni slices on a paper towel and microwave for about 30 seconds.
• Allow the pepperoni chips to cool and crisp up before serving.

You can also try frying pepperoni chips in a skillet with a small amount of oil over medium heat. Simply fry the pepperoni slices for 1-2 minutes on each side until they are crispy and golden.

Other Homemade Keto Chip Options

In addition to the above recipes, there are a few other creative options for homemade keto chips:

• Pork rinds: Look for pork rinds fried in pork fat, and avoid those made with vegetable oil.
• Flaxseed chips: Soak flaxseeds in water overnight, then bake them in the oven until crispy.
• Radish chips: Slice radishes thinly and either deep fry or oven-roast them until crispy.
• Cheese crisps: Bake shredded cheese into crispy chips, or purchase pre-made cheese crisps.

Store-bought options

If you're craving some chips but don't want to ruin your keto diet, there are plenty of store-bought options available. Here are some of the best keto-friendly chips you can find:

Pork Rinds

Pork rinds are a popular choice for keto dieters as they are made from fried pig skin, which is low in carbs and high in fat and protein. Look for brands that fry the rinds in pork fat, and avoid those that use vegetable oil. You can also find flavoured pork rinds, such as Chili & Salt or Jalapeno Cheddar.

Quest Keto Tortilla Chips

With only 4g of net carbs per bag, Quest's keto tortilla chips are a great option. They come in a variety of flavours, including Nacho Cheese, Ranch, and Cheddar & Sour Cream. While they do contain a long list of processed ingredients, they are convenient and low-carb.

Pepperoni Chips

Pepperoni chips are an easy and tasty homemade option, but you can also buy them pre-made. Pepperoni is high in fat and protein and low in carbs, making it a perfect keto-friendly snack.

Cheese Crisps

Cheese crisps are exactly what they sound like—crispy cheese! There are a variety of brands that offer cheese crisps, and they usually come in different flavours. Cheese is naturally low in carbs and high in fat, making it a great option for keto dieters.

Specialty Keto Chips

There are some unique keto chip options on the market, such as chicken chips, seaweed snacks, and egg white chips. These chips offer a variety of textures and flavours, and they are all low in carbs.

Keto Tortilla Chips

If you're looking for a more traditional chip option, there are keto-friendly tortilla chips available. Brands like Hilo Life and Quest Nutrition offer tortilla chips with less than 5g of net carbs per serving. They come in a variety of flavours and are perfect for dipping.

Keto Crackers

For those who want a crispy, crunchy snack, keto crackers are a great option. Brands like HighKey offer crackers made with quality ingredients like butter, almond flour, and egg whites. They are low in carbs and have a mild flavour that goes well with different dips.

Oven-Baked Parm Crisps

Parmesan cheese is low in carbohydrates and packed with protein and calcium. Oven-baked parm crisps are made with 100% parmesan cheese and are a tasty, crunchy snack. They can also be used in recipes like salads and soups.

Keto Buffalo Crisps

If you're craving something a little more indulgent, keto buffalo crisps might be the perfect option. These crisps are oven-baked, low-carb, high-fat, and gluten-free. They are small in size, making them perfect for snacking or sprinkling on salads and soups.

These are just a few examples of the many keto-friendly chip options available. Remember to always check the nutrition label and ingredient list to ensure the product fits your dietary needs.

Frequently asked questions