If you're following the ketogenic diet and find yourself getting snacky, don't panic! There are a variety of keto-friendly snacks that are perfectly fine for you to eat.
Your best bet for success is to have appropriate options like keto-friendly, low-carb chips on hand so you can quickly satisfy your cravings without messing up your diet.
Ketogenic Diet Refresher
The ketogenic diet focuses on retraining your body to use fat for energy instead of carbs. The ideal keto diet consists of healthy fats and proteins while keeping carb intake pretty low. The suggested breakdown is about 75% fat, 20% protein, and 5% net carbs.
The keto diet aims to put your body in a ketosis state, which is when your body starts breaking down fat to supply the body and the brain with energy. That may sound great, but succeeding on keto does take a little bit of planning and effort. In a ketogenic diet, most of your calories should come from fat. Carbs are the enemy of ketosis, so they make up the smallest percentage of your diet.
The ketogenic diet does more than just help you lose weight, too. Some studies suggest that high fat, low-carb diets can help manage type 2 diabetes and prevent mental decline. Okay! Let's get to the snacking.
What kind of chips are good for keto?
As you know, there are tons of chips at supermarkets. There is something for everyone — Doritos, Ruffles, Seaweed Chips — you name it! The problem is, most regular chips are jam-packed with carbs, making them not keto-friendly. Most chips are made from potatoes or corn, which are both red flags in the world of keto (say goodbye to any thoughts of keto potato chips). The good news is that you can still easily satisfy your chip cravings if you know what to look for.
The best keto chips are the low-carb and no-carb variety, which are typically made from alternative chip ingredients like meat, cheese, fish. And while you can sneak a few in if you are tracking your carb intake, you'll need to avoid chips made predominantly from starchy vegetables like corn, potatoes, and peas.
Are there any no-carb chips?
Yes! While some of the best keto chips contain a small number of carbs, some options are entirely carb-free. We've got some mouth-watering options for you.Below are 11 low-carb chips you can make or buy. We'll start with some homemade options and then talk through our favorite brands of keto chips.
Homemade Keto Chips
Pork rinds are the perfect no-carb chips and the supreme snack on keto. They are made from fried, baked, or roasted pig skins and contain large amounts of fat and protein. Most importantly, they contain zero carbs, which make them keto superstars. The key to buying pork rinds is to avoid ones that are fried in vegetable oil and choose brands that use pork fat instead.
- 400 g (or 14 oz) of raw pork rind/pork skin
- 2 tsp of salt
- 1 tbsp of olive oil
- Preheat the oven to 390F. Trim any excess fat off the pork rind until the skin is very thin.
- Score the skin side of the pork rind in a square or diamond pattern with a sharp knife. This helps you be able to break the rind up after it's cooked.
- Salt both sides of the rind.
- Add the olive oil to your roasting tray.
- Put the pork rind skin side up on the tray.
- Cook for 10 minutes. After 10 minutes, flip the rind over.
- Cook for ten more minutes and then take it out of the oven.
- Pour off any extra fat and save for future cooking.
- Cook for another 10-15 minutes until the skin looks cracked and bubbly.
- Remove from the oven and cool.
- Cut or break into small pieces and enjoy.
Per serving: 254 calories, 22g fat, 0g net carbs, 12g protein
When you're in the mood for a sweet and crunchy snack, these keto chipshave your back. They only have five ingredients and are super easy to make. Plus, you can break these cinnamon keto pork rinds into small bits and eat them with milk instead to make your own homemade cereal! Lots of ketoers wish there were more cereal substitutions, so this is perfect for that craving.
- 1 (3.5 oz) bag of pork rinds
- ¼ cup butter, melted
- ¼ cup erythritol (or another keto-friendly sweetener)
- 1 tbsp ground cinnamon
- Transfer pork rinds into a large Tupperware with a lid or a zip lock bag.
- Pour the melted butter over pork rinds, close the lid, and shake to coat.
- Sprinkle cinnamon and erythritol over the butter coated pork rinds. Close the lid again and shake.
Per serving: 160 calories, 13g fat, 0g net carbs, 12g protein
Keto tortilla chips are perhaps one of the best keto chips out there. There are so many options, but be mindful of choosing appropriate low-carb chips. If you want to be sure of what you're snacking on, there is no better route than making your own — they have a surprisingly small number of ingredients!
- 1 cup blanched almond flour
- 2 cups shredded mozzarella cheese
- ½ tsp paprika
- ½ tsp salt
- Pinch of black pepper
- Preheat oven to 350F. Line a baking sheet with baking paper. Place almond flour in a large bowl and set aside.
- Place mozzarella cheese in a microwave-safe bowl and microwave for 1-2 minutes.
- Place the melted mozzarella into the almond flour bowl and mix until a thick dough is formed.
- Roll out the dough between two sheets of parchment paper. It should be ¼ inches thick.
- Using a knife or a pizza cutter, cut the rolled-out dough into triangle pieces the size of tortilla chips. Place these pieces onto the parchment-lined baking sheet.
- Bake for 12-15 minutes until golden. Cool completely before eating.
Per serving: 163 calories, 13g fat, 4g net carbs, 9g protein
You read that right! Any pepperoni or salami can be made into crispy and crunchy pepperoni chips, perfect for dipping. Pepperoni is a high-fat, high-protein product that is low in carbs.
Here's how you make keto-friendly, low-carb chips from peperonni, inspired by Wholesome Yum.
- 5 oz sandwich style pepperoni or salami
- Set your oven to broil or the highest setting.
- Line a baking sheet with parchment paper and lay out pepperoni slices in a single layer.
- Bake for 2 minutes or until pepperoni slices are browned at the edges.
- Remove from your oven and let cool.
- That's it! The broiled pepperoni slices will harden as they cool, and you can eat them alone or with any keto-friendly dip.
Per serving: 116 calories, 10g fat, 1g net carbs, 5g protein
We're big fans of veggie chips. They're a great low-calorie, low-carb, and gluten-free alternative to regular chips.
Some veggies that create the best keto chips are zucchini, cucumbers, celery, bell peppers, and tomatoes. Here is how to make easy and perfectly crunchy zucchini chips via Keto Pots:
- 2 medium zucchinis, washed and trimmed
- 2 tbsp olive oil
- sea salt
- Preheat the oven to 250°F.
- Line a large baking sheet with parchment paper. Set aside.
- Using a mandoline slicer, slice the zucchinis into thin slices.
- Place the zucchini slices on paper towels and sprinkle with salt.
- Let sit for 10 minutes.
- Remove excess liquid with paper towels.
- Spread the zucchini slices in a single layer on the prepared baking sheet.
- Brush with olive oil.
- Bake in a preheated oven for 45-65 minutes or until golden and crisp.
- Cool completely before serving.
Per serving: 62 calories, 7g fat, 0.2g net carbs, 0.2g protein
Store-Bought Keto Chips
KetoLogic's Keto Buffalo Crisps are perfect if you are craving a snack that feels a bit more like junk food (and we mean that in the best way). These tiny crisps are oven-baked, responsibly-sourced, low-carb, high-fat, high-protein, and gluten-free.
Unlike a lot of other low-carb chips, Ketogenic Keto Buffalo Crisps are smaller in size, making them very snackable. You can also sprinkle them on top of salads and soups for extra crunch and flavor — sort of like faux croutons.
Per serving: 160 calories, 13g fat, 1g net carbs, 9g protein
Epic Artisanal Oven Baked Pork Rinds are baked and come in a variety of different flavors. There is no vegetable oil in sight, and you can order these keto chips to come straight to your doorstep.
Try the traditional BBQ or sea salt flavors, or indulge in the chili lime flavor for a little bit of a kick!
Per serving: 70 calories, 2.5g fat, 0g net carbs, 11g protein
4505 Meats Pork Rinds are certified keto, humanely raised, and avoid using any added hormones or antibiotics. There are some awesome flavors like Classic Chili and Salt, Cheese Chicharrones Snack Mix, and Pork Rinds Crumbles.
The different sizes and textures available allow for some cool snacking ideas — for example, the brand recommends adding their no-carb chips to a taco for extra crunch. Yum!
Per serving: 80 calories, 6g fat, 0g net carbs, 7g protein
Wilde Protein Chips are made from chicken breast and seasoned with keto-approved ingredients like egg whites, tapioca starch, and sunflower oil. They are low-carb chips, and although they contain more carbs than pork rinds, they are still appropriate for a keto diet.
Some yummy flavors to choose from are Himalayan Pink Salt, Sea Salt and Vinegar, Buffalo, and Jalapeno.
Per serving: 160 calories, 10g fat, 8g net carbs, 10g protein
Quest Nutrition brand also makes several kinds of popular keto chips. Their Protein Chips, true to their name, are packed with protein and come in yummy flavors like Sour Cream and Onion, BBQ, and Cheddar and Sour Cream.
Quest Nutrition Protein Chips are significantly higher in protein than some other brands, and their recipes are usually pretty low in calories, too.
Per serving: 140 calories, 5g fat, 4g net carbs, 19g protein
Quest Nutrition Tortilla Style Protein Chips are low in carbs and high in protein, just like their original Protein Style Chips. The structure and texture of the tortilla style keto chips are perfect for dipping in keto-friendly dips or eating on their own.
Check out their popular Nacho Cheese flavor or peek at their other varieties like Ranch, Chili Lime, Loaded Taco, and Spicy Sweet Chili!
Per serving: 140 calories, 4.5g fat, 4g net carbs, 19g protein
While technically not keto chips, jerky and beef sticks are classic keto snacks, but not all jerky is healthy — not by a longshot. Lots of store-bought beef sticks have tons of extra sugars, additives, and nasty fillers. Chomps is our keto-friendly answer to that nonsense.
Chomps are made with the best ingredients possible and come in 3 low-carb varieties: Original Beef, Jalapeño Beef, and Salt & Pepper Venison. Each stick has 9-10g of protein and is 100 calories or under — you won't find a better keto snack, we promise!
Per serving: 90 calories, 6g fat, 0g net carbs, 9g protein
The Bottom Line on Keto Chips
When choosing keto-friendly chips, remember to go for high fat and protein options that have a low net carb count. This usually means buying low-carb or no-carb chips that are made with healthy meats, fish, and dairy, so options like pork rinds and cheese chips are good choices.
Remember that keto chips are just one type of keto snack, though, and there are a bunch of other great low- and zero-carb keto snacks you can dig into, too!