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Keto Chips: The Best and Worst Options

Who doesn’t love chips? (Or crisps, if you’re from the other side of the pond.)

They’re crunchy, salty, satisfying, and easy to eat on the go.

Unfortunately, though, most chip options are a no-go on a low-carb diet like keto. In fact, the chip brands we all know are some of the unhealthiest foods you could possibly imagine (keep reading to learn more).

But don’t worry: there is such a thing as keto chips

Made from high-fat, low-carb ingredients like cheese or pork rinds—and not fried in unhealthy cooking oils—you can still totally get that satisfying crunch you’re after.

Here’s what to look for when buying keto chips, the best and worst brands, and 3 types of healthy low-carb chips you can make at home.

What to Look for When Buying Keto Chips

There are really three things to consider when buying keto chips.

Here’s a bit more on why each of these matters.

The Main Ingredient

What the chips are made of is the first thing you must take into account. 

Unfortunately, the main ingredient in most chips is either potatoes or ground corn. Both of these are high in carbs—a mere 1-ounce serving of potato has 6g carbs in it—so you’ll probably want to look elsewhere [1].

On the keto diet, your best bet for chips are those made from high-fat, low-carb ingredients such as cheese, pork rinds, egg whites, coconut, and seaweed.

The Cooking Oil

The cooking oil used to fry the chips can turn a potentially healthy keto chip into a nightmare. 

Skip anything with canola, soybean, cotton seed, corn, or sunflower oil in the ingredients. These are refined oils that contain lots of omega-6 fatty acids, which aren’t good for you [2].

These vegetable oils can cause inflammation throughout the body, and even increase your risk of certain diseases (like heart disease) [3][4].

Believe it or not, your best options are chips fried in their own fat—again, cheese and pork rinds are good examples.

Hidden Carbs and Unhealthy Additives 

“The fewer ingredients, the better” is a good rule of thumb to live by with keto chips.

You might find “keto chips” at the grocery store, but upon further inspection, you’ll find that they’re packed with sugar, starchy fillers, or preservatives.

Another good rule of thumb: if you can’t pronounce an ingredient without googling it, don’t eat it. (That applies to all food, not just chips.)

Best Keto Chips

The 7 keto chip options below were all selected based on the 3 criteria from above. The main ingredient is keto-friendly, the cooking oil is healthy (or there isn’t one), and there are no hidden carbs. 

Oh, and they taste good. Almost forgot to mention that.

All of these will work well on your low-carb diet. Enjoy!

keto crisps

With these all-star options in mind, let’s look at which chips you should avoid at all costs.

Worst Keto Chips

Here are the chip brands you should avoid at all costs on keto. Trust us, we could write an article on each detailing why you shouldn’t eat these brands. 

But we’ll sum it up below:

So now you know which chips are great for keto, and which ones to avoid. But if you really want to know exactly what’s going into your chips, try making them yourself!

keto cheese crisps

How to Make Homemade Cheese Crisps

Can’t wait for your cheese crisps to come in the mail? Here are a few ways you can make homemade cheese crisps to satisfy your salty snack craving.

Oven

  1. Preheat the oven to 400°F. Line two baking sheets with parchment paper or apply with nonstick spray.
  2. Using your favorite shredded cheese (cheddar or Parmesan are our two favorites), make small piles of cheese on each tray (about a tablespoon’s worth of cheese). Leave an inch or two between each pile; they’ll spread out as they melt and crisp up in the oven.
  3. Bake for 5-7 minutes or until golden brown and crispy. 
  4. Let cool for 5 to 10 minutes. You can add light seasonings if you’d like (garlic powder, onion powder, paprika, chili powder, cumin, or even hot sauce are all tasty keto options).

Microwave

  1. Place cracker-cut cheeses (cheddar, pepper jack) onto a microwave-safe plate with parchment paper underneath.
  2. Microwave for 2 minutes.
  3. Let cool for 1 minute. 
  4. Transfer the crackers to a paper towel so the oil gets soaked up.
  5. Add seasonings if desired. Enjoy!

How to Make Homemade Kale Chips

Here’s a keto chip option that can actually replace the need for veggies at dinner. They’re delicious and packed with vitamins and minerals!

Oven

  1. Preheat your oven to 375°F.
  2. Wash a bag of pre-cut kale. Shake well to get all the water off.
  3. Spread kale across a large cookie sheet. (If the sheet is too small and the kale is stacked, use a second sheet.)
  4. Douse lightly with olive oil or melted coconut oil. Sprinkle sea salt on top.
  5. Bake for 10 to 15 minutes.*

*Keep an eye on it after 10 minutes. It’s done when the kale turns brown and gets crunchy. Don’t let it burn!

How to Make Homemade Pepperoni Chips

Homemade pepperoni chips are sinfully good and also perfectly compliant for keto. High-fat and low-carb. Yum!

Oven

With these low-carb options at your disposal, you can say goodbye to unhealthy chips for good

For more low-carb diet snack options, check out all of our keto recipes!

keto snacks

 

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