Keto And Chips: Can You Have Your Tortilla And Eat It?

Tortilla chips are a popular snack food, but are they compatible with the keto diet? The short answer is yes, but there's a longer answer too. Traditional tortilla chips are made from corn or wheat flour, which are high in carbs and therefore not keto-friendly. However, there are a few options for keto dieters who crave this crunchy snack. One option is to practice portion control and allow yourself a few chips to curb your cravings. Another option is to find low-carb tortilla chips specifically made for keto dieters, either store-bought or homemade. These chips are typically made with almond flour and cheese, or even just by frying low-carb tortillas. So, if you're on the keto diet and missing your favourite crunchy snack, there are ways to enjoy tortilla chips without compromising your dietary goals.

Keto tortilla chips recipes

Overview

Keto tortilla chips are a low-carb, high-fat take on traditional tortilla chips. They are designed for followers of a ketogenic diet and are typically made with a combination of almond flour and cheese. Here are some recipes to make your own keto-friendly tortilla chips at home.

Baked Keto Tortilla Chips

This recipe uses almond flour and mozzarella cheese as the base ingredients, with optional spices for added flavour.

Ingredients:

• 1 cup blanched almond flour
• 2 cups shredded mozzarella cheese
• 1 teaspoon seasonings of choice (e.g. pepper, paprika, garlic powder, onion powder, etc.)
• Avocado oil or olive oil
• Sea salt

Instructions:

• Preheat your oven to 350°F (180°C).
• In a large mixing bowl, add the almond flour and set aside.
• In a microwave-safe bowl, add the 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 top and lightly flatten it. Place another sheet of parchment paper on top.
• Use a rolling pin to roll out the dough until it is thin, around 1/6 inch (4 mm) thick.
• Use a pizza cutter or sharp knife to cut the dough into triangular chip shapes.
• Place the uncooked tortilla chips on a baking sheet lined with parchment paper.
• Bake the tortilla chips for 12-15 minutes, or until golden brown around the edges.
• Remove from the oven and let them cool completely on the baking sheet.

Air Fryer Keto Tortilla Chips

You can also make keto tortilla chips in an air fryer. This recipe is similar to the baked version but with slight adjustments for cooking in an air fryer.

Ingredients:

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

Instructions:

• Follow the same initial steps as the baked version to prepare the dough.
• Place the tortilla chips in a single layer in the air fryer basket. You may need to cook them in several batches.
• Cook at 350°F (180°C) for 8-10 minutes, or until golden brown and crispy.
• Remove from the air fryer and let them cool completely.

Fried Keto Tortilla Chips

For an even crispier texture, you can fry your keto tortilla chips. This recipe uses store-bought keto-friendly tortillas and avocado oil for frying.

Ingredients:

• Keto-friendly tortillas (about 8 inches in diameter)
• Avocado oil or olive oil
• Seasonings of choice (e.g. sea salt, taco seasoning, ranch seasoning, etc.)

Instructions:

• Stack 5 tortillas on a cutting board and cut them into triangular chip shapes using a sharp knife or pizza cutter.
• Grease two half sheet pans (17 x 12 inches or 46 x 33 cm) with avocado oil.
• Lay the cut tortillas in a single layer on the sheet pans and coat the tops with more avocado oil.
• Season both sides of the tortillas with your chosen seasonings.
• Bake in the oven at 350°F (175°C) for 7-10 minutes, or until golden brown and crispy.
• Alternatively, heat 1/4 inch (6 mm) of avocado oil in a large skillet over medium heat.
• Fry the tortilla chips in batches, flipping them occasionally, until golden brown and crispy.
• Remove from the oil and season immediately.

Tips and Variations:

• For extra flavour, try adding spices like garlic powder, onion powder, paprika, or chili powder to the dough.
• You can also experiment with different types of cheese, such as pepper jack or Colby jack.
• Get creative with your seasonings! Try taco seasoning, ranch seasoning, or even cinnamon sugar for a sweet variation.
• For maximum crispness, roll out the dough as thinly as possible and ensure the chips have enough space to cook without overlapping.
• Store your keto tortilla chips in an airtight container at room temperature. They should stay fresh for about a week.

Store-bought keto tortilla chips

If you're on a keto diet, it can be hard to find tortilla chips that won't knock you out of ketosis. Luckily, there are some great store-bought keto tortilla chip options on the market.

Susalia Corn Tortilla Chips

These tortilla chips are the real deal—they're made from corn, but they're also low carb. Each chip contains just 1.2 net carbs, so you could eat 40 chips and only consume 10g of net carbs! The secret ingredient is nopal powder, derived from the prickly pear cactus plant. These chips are baked, not fried, and are basically unsalted, so they taste more like Baked Tostitos than traditional tortilla chips.

Quest Tortilla Style Protein Chips

These tortilla-style protein chips are a great option if you're craving Doritos. They come in Nacho Cheese and Ranch flavours and have around 3-4g of net carbs per 32g bag. The texture is airy and crunchy, so they're better eaten on their own than with dips like guacamole or salsa.

Coconut Flour Tortilla Chips by The Real Coconut

These tortilla chips are made primarily of coconut flour, which has a low to moderate glycemic index (GI). They also contain organic cassava starch, xanthan gum, organic coconut oil, and kosher salt. Fried in 100% organic coconut oil, these chips provide you with high-quality saturated fat in the form of MCTs, which keep you feeling full for longer. The coconut flavour isn't overwhelming, and these chips come in three flavours: Himalayan Pink Salt, Beach Barbecue, and Sea Salt & Vinegar.

Siete's Grain Free Tortilla Chips

Siete's Grain Free Tortilla Chips are made from cassava flour, avocado oil, coconut flour, ground chia seed, and sea salt. Avocado oil is a healthier option than standard vegetable oil, as it's lower in inflammatory polyunsaturated fatty acids (PUFAs). These chips have a classic tortilla chip texture and are available in three flavours.

Beanitos Black Bean Tortilla Chips

These tortilla chips are made from black beans, sunflower oil, long-grain rice flour, and sea salt. Black beans have the lowest GI on our list at 30, and these chips have the lowest net carb count per serving at 11g. They have a nice, crispy texture and are available in a variety of flavours.

Mr. Tortilla's Crunchy Chips

Mr. Tortilla's Crunchy Chips are gluten-free and low in calories, with just 8g of carbs per serving. They come in a variety of flavours, including multigrain, chili lemon, spicy 3 chiles, black truffle, and sea salt.

Hilo Life Low Carb Tortilla Chips

These keto-friendly tortilla chips are low in carbs and high in fibre.

Quevos Protein Chips

These low-carb chips have a great crunch and come in a variety of flavours, including nacho cheese, dill pickle, sour cream and onion, honey mustard, and mesquite barbecue.

Atkins Protein Chips

These tortilla chips are a great snack option, with 4g of net carbs, 13g of protein, and 4g of fibre per serving.

Late July Snacks Restaurant Style Jalapeno & Lime

These low-carb tortilla chips are made with whole ground corn, sunflower oil, lime oil, and jalapeno pepper extract. They're certified gluten-free and contain no artificial flavours, colours, or preservatives. However, they are low in fibre compared to other options on this list.

Juanitas Gluten-Free Tortilla Chips

These gluten-free tortilla chips are made with stoneground corn masa flour, lime, and canola oil or soybean oil. They're a good source of fibre and low in saturated fat.

The Real Coconut Organic Salt Vinegar Tortilla Chips

These organic tortilla chips are made from coconut flour and cooked in coconut oil. They're a great source of fibre, certified gluten-free, and contain no artificial flavours, colours, or preservatives. However, they are high in saturated fat due to the coconut oil content, with 7g of saturated fat per serving.

Hippeas Vegan Straight Up Sea Salt Tortilla Chips Organic Chickpea Snacks

These low-carb tortilla chips are made with chickpea flour, cornflour, sunflower oil, and pea fibre. They're a great source of fibre and certified gluten-free. However, they are made with a refined oil (sunflower oil).

Mr. Tortilla Keto Chips

Keto-friendly dips for tortilla chips

Tortilla chips are a great snack, especially when paired with a tasty dip. If you are following a keto diet, you may be wondering which dips are suitable to enjoy with your tortilla chips. Here are some keto-friendly dip options to try:

Guacamole

Avocados are the main ingredient in guacamole, and they are a great source of healthy fats and nutrients. Guacamole is creamy, tasty, and can be made in a variety of ways, including spicy or with added ingredients like tomatoes, onions, or garlic. It is a perfect keto-friendly dip for your tortilla chips.

Salsa

Salsa is another excellent choice for dipping your keto tortilla chips. It is usually made from tomatoes, onions, chillies, and coriander, making it low in carbohydrates and suitable for a keto diet. You can make your own salsa at home or buy it from the store.

Buffalo Chicken Dip

This dip is a delicious and creamy option to pair with your keto tortilla chips. It is made with shredded chicken, cream cheese, hot sauce, and other tasty ingredients. It is a perfect keto-friendly snack for game night or any occasion.

Keto Nacho Cheese

For a cheesy dip to enjoy with your tortilla chips, keto nacho cheese is a great option. It is made with shredded cheese, such as cheddar or Colby, and can be seasoned with spices like cumin and garlic powder. It is a tasty and indulgent dip that will satisfy your cravings.

Supreme Pizza Dip

If you are a pizza lover, this dip is a fun and unique option to try with your keto tortilla chips. It is made with similar ingredients to pizza, such as tomato sauce, cheese, and pepperoni, but in dip form. It is a creative way to enjoy the flavours of pizza while sticking to your keto diet.

Other Options

In addition to the dips mentioned above, there are other keto-friendly options to consider. For example, you can dip your tortilla chips in hummus, 7-layer dip, or even make keto-friendly nachos with your favourite toppings. You can also get creative and experiment with different dips, such as keto-friendly spinach and artichoke dip or a cool ranch dip made with sour cream and spices.

How to get the crunchiest keto tortilla chips

Keto tortilla chips are a low-carb, high-fat alternative to traditional tortilla chips. They are perfect for those following a ketogenic diet and can be made in a variety of ways, with the crunchiest methods outlined below.

Almond Flour and Cheese

One of the most popular methods for making keto tortilla chips is by using almond flour and cheese. The base ingredients for this recipe are:

• Almond flour
• Shredded mozzarella cheese
• Salt
• Garlic powder
• Chilli powder

To make the chips, melt the mozzarella cheese in a microwave-safe bowl, stirring in 30-second increments until fully melted. Next, add the almond flour, salt, and spices, and knead the mixture by hand until a smooth dough forms. Roll out the dough between two sheets of parchment paper to a thickness of about 1/8". Cut the dough into triangles and place them on a parchment-lined baking sheet. Bake at 350° for 12-14 minutes, or until the edges are golden and starting to crisp.

For the crunchiest chips, it is important to roll the dough out as thinly and evenly as possible. This will ensure that the chips bake up nice and crisp. Once they are out of the oven, transfer them to a wire rack to cool, as this will allow air to circulate and prevent moisture from being trapped underneath.

Almond Flour and Protein Powder

Another method for making keto tortilla chips involves using almond flour and protein powder. The base ingredients for this recipe are:

• Almond flour
• Unflavoured protein powder
• Xanthan gum
• Salt
• Water

To make the chips, combine the dry ingredients in a bowl and then mix in the water to form a dough. Roll out the dough very thinly between two sheets of parchment paper. Cut the dough into triangles and fry the chips in avocado oil until they are golden brown.

For the crunchiest chips, it is important to let the dough dry for 5-10 minutes before frying. This will help to dehydrate the dough and produce a crispier chip. Additionally, rolling the dough out as thinly as possible will also enhance the crunch.

Low-Carb Tortillas

If you are short on time, you can also make keto tortilla chips by frying or baking store-bought low-carb tortillas. Cut the tortillas into triangles and either fry them in oil or bake them in the oven at 350°F for 7-10 minutes. This method is quicker and easier than making the dough from scratch, but the results may not be as crispy.

Tips for Success

• Use blanched almond flour for a lighter, crispier texture.
• Avoid using other types of cheese besides mozzarella, as they have a higher fat content and will result in greasy chips.
• Don't be tempted to remove the chips from the oven too early—they need time to crisp up!
• Store your keto tortilla chips in an airtight container at room temperature to maintain freshness and crunch.

Keto tortilla chips: FAQs

Technically, yes, but it's not advisable. Traditional tortilla chips are made from corn or wheat flour, which are high in carbs. A typical serving of tortilla chips contains around 140 calories and 17g of net carbs. If you're following a ketogenic diet, you'll have a daily limit of 50g of carbs or less, so a single serving of tortilla chips could quickly use up your allowance.

Keto tortilla chips are typically made with almond flour or coconut flour, which are low-carb alternatives to wheat flour. They are bound together with melted cheese, usually mozzarella, and seasoned with salt, garlic powder, onion powder, paprika, or chili powder.

You can make your own keto tortilla chips at home by creating a dough from almond flour and shredded mozzarella cheese. You can also add psyllium husk powder to help bind the dough and make the chips crispier. Season with salt and spices, then roll out the dough and cut into triangles. Bake in the oven until crispy and golden brown.

Yes, you can fry keto tortilla chips in avocado oil or another oil of your choice. Heat the oil in a skillet over medium heat and add a single layer of tortilla triangles. Fry until golden brown, flipping occasionally.

Yes, there are several brands of keto tortilla chips available to purchase, including Hilo Life, Beyond Chips, and Quest Protein Chips. These can be a convenient option if you don't have time to make your own.

Keto tortilla chips are best stored in an airtight container or plastic zip-top bag at room temperature. They will stay fresh for about a week but may start to lose their crispness over time. To make them crunchy again, reheat them in the oven for a few minutes.

Frequently asked questions