Jeffrey Salazar
The ketogenic diet is a low-carbohydrate method of eating, and it can be challenging to find keto-approved chips. Traditional chips are typically made from potatoes or corn, which are high in carbs and therefore not keto-friendly. However, there are plenty of alternative options for those following a keto diet who are craving a salty, crunchy snack. Pork rinds, for example, are a popular choice as they are zero or near-zero carb, depending on the brand, and can be found in most grocery stores. Keto-friendly chips can also be made from meat, cheese, fish, or vegetables, and there are many recipes available for those who want to make their own at home.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low-carb or no-carb |
| Ingredients | Meat, cheese, fish, chicken skins, nuts and seeds, almond flour, healthy oils, erythritol |
| Examples | Pork rinds, seaweed chips, tortilla chips, pepperoni chips, cheese puffs, Quest chips, Wilde chips, Catalina Crunch |
| Calories | 160-163 per serving |
| Fats | 12-13g per serving |
| Proteins | 9-14g per serving |
| Net Carbs | 0-5g per serving |
| Sugar | No hidden sugars |
| Flavours | BBQ, sweet chilli and lime, habanero, ranch, cinnamon |
| Dips | Guacamole, sour cream, cream cheese, salsa, queso, onion dip |
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Pork rinds
It is important to note that while pork rinds are keto-friendly, consuming too many can ruin your meal plan, so it is recommended to check your macronutrients and align them with your plan. Additionally, eating pork rinds in large quantities can cause gout due to their high levels of nitrates.
There are many different flavours of pork rinds available, including smoked sea salt, chilli and lime, and BBQ. They can be found at most grocery stores, but the quality might differ based on the brand.
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Keto tortilla chips
If you're craving some tortilla chips while on a keto diet, there are a few options to consider. Many keto-friendly chips are made from alternative ingredients like meat, cheese, and vegetables, and there are some great low-carb tortilla chip options available.
One popular option for keto tortilla chips is to make them yourself using almond flour and mozzarella cheese. This recipe only requires two ingredients and results in crispy and crunchy chips that are perfect for dipping. To make these chips, simply mix the almond flour and shredded mozzarella cheese, melt the cheese in the microwave, and then knead the mixture by hand until a smooth dough forms. Next, roll out the dough thinly and evenly to about 1/8" thick, cut into triangle shapes, and bake at 350°F for 12-15 minutes or until golden. For added flavour, you can include garlic powder and chilli powder in the dough.
Another option is to purchase low-carb tortilla chips, such as those offered by Mr. Tortilla. These chips are made using only one net carb per tortilla and are flavoured with sea salt. They are perfect for instant keto nachos and can be purchased in bulk.
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Cheese puffs
If you're craving something crunchy and cheesy while on a keto diet, cheese puffs are a great option. They are keto-friendly, high in protein, low in sugar and carbs, and can be easily made at home with just a few simple ingredients.
Ingredients
- Cheese: You can use any hard or medium-hard cheese with a relatively low moisture content, such as cheddar, parmesan, gouda, or manchego.
- Almond flour (optional): A small amount of superfine almond flour helps stabilize the cheese batter and improve the structure of the puffs.
- Egg whites (optional): Using only the egg whites creates a lighter, airier texture.
Recipe
- Grate or crumble your chosen cheese. For a more organic look, crumbling the cheese is a great option. Aim for pieces that are about 1/4 inch to 1/2 inch in size.
- Freeze the cheese: Spread the grated or crumbled cheese on a parchment paper-lined baking sheet and place it in the freezer for about an hour until frozen.
- Pulse the frozen cheese: Once frozen, remove the cheese from the freezer and place it in a food processor. Pulse a few times until the cheese is finely crumbled.
- Prepare the egg whites (optional): If using egg whites, add them to a stand mixer and whip until stiff peaks form.
- Combine the ingredients: In a bowl, mix the cheese with the almond flour (if using) and the egg whites (if using).
- Pipe the mixture: Transfer the mixture to a piping bag and pipe 2-inch-long strips onto parchment paper-lined baking sheets, leaving some space between them.
- Bake: Bake the cheese puffs at 300°F (150°C) for 30-35 minutes, or until they turn golden and dry with a crunchy surface.
- Cool: Remove the cheese puffs from the oven and let them cool completely before enjoying.
You can also make cheese puffs in an air fryer. Cut or crumble your chosen cheese into small pieces, then place them in the air fryer at 390°F for 3-5 minutes, or until puffed. Let them cool before enjoying!
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Chicken skin chips
To make chicken skin chips in an oven, preheat the oven to 350 degrees Fahrenheit. Line a large baking sheet with parchment paper. Place the chicken skins on the baking sheet and rub in the seasoning of your choice. Cover the chicken skins with another sheet of parchment paper or tent with aluminium foil to prevent the seasoning from burning. Bake for 35 to 40 minutes until the skins are crisp and golden brown.
In addition to chicken skin chips, there are other keto-friendly chip options available. These include pepperoni chips, cheese puffs, and pork rinds. These options are typically made from meat, cheese, or fish, and are low in carbs.
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Nuts and seeds
Some nuts and seeds are better than others, so it's important to choose those with low carb counts and high-fat content. Even with keto-friendly nuts and seeds, pay attention to the serving size to ensure you stay in the keto zone.
- Pecans: Pecans are tree nuts with an excellent nutrient profile for keto. They are high in fat and may help reduce insulin levels, which can cause the body to store fat. They can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
- Brazil Nuts: Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis.
- Macadamia Nuts: Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. A 4-week study found that consuming 15% of calories from macadamia nuts reduced LDL (bad) cholesterol and increased HDL (good) cholesterol. Macadamia nut milk, butter, and flour can also be used as low-carb alternatives.
- Walnuts: Walnuts are a popular type of tree nut grown and eaten worldwide. They are high in fat and may benefit heart health by reducing risk factors such as high LDL (bad) cholesterol and blood pressure. They can be enjoyed as a snack or used in keto-friendly, low-carb desserts.
- Hazelnuts: Hazelnuts have a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease by acting as an antioxidant. A 4-week study found that consuming 1 ounce (30 grams) of hazelnuts daily reduced total cholesterol while increasing HDL (good) cholesterol and vitamin E levels.
- Almonds: Almonds are a popular and cost-efficient option. They are particularly high in vitamin E, which acts as an antioxidant and protects cells from damage. Almonds can be enjoyed as a snack, added to keto-friendly trail mix, or used in baked goods as almond flour. They can also be ground up and used as a substitute for breading.
- Pumpkin Seeds: Pumpkin seeds are an excellent source of protein and zinc, an essential mineral involved in immunity, protein synthesis, wound healing, and growth. They can be enjoyed raw or toasted and seasoned as a midday snack or added to salads or keto-friendly baked goods.
- Chia Seeds: Chia seeds can be used to make chia pudding, a popular low-carb dish made by soaking the seeds in liquid until they take on a jelly-like texture. They can also be added to smoothies, protein shakes, or keto cracker recipes.
- Flax Seeds: Flax seeds can be bought whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
- Hemp Seeds: Hemp seeds can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, a crunchy salad topping, or mixed into smoothies and protein shakes.
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Frequently asked questions
Keto-friendly chips are typically made from ingredients like meat, cheese, and vegetables. Some examples include:
- Pork rinds
- Cheese puffs
- Chicken skins
- Keto tortilla chips
- Pepperoni chips
- Nuts and seeds chips, such as flaxseed crackers and almond crisps
Keto chips are available at most grocery stores, health food stores, and online platforms. You can also make your own at home.
When buying keto chips, it's important to read the nutrition label and check the net carb content. Look for options that are low in carbs (5 grams of net carbs or fewer per serving), high in healthy fats, and contain no hidden sugars or unhealthy oils.
Some popular brands of keto chips include Quest, Wilde, and Catalina Crunch.
Regular potato and corn chips are typically high in carbs and not considered keto-friendly. It's best to choose low-carb or no-carb alternatives that are specifically designed for keto dieters.
