One of the first things I missed when starting my keto journey after 40 was the crunch. Whether it was chips with my favorite dip during a family movie night or a salty snack at church potlucks, chips had been a comfort food for years.

But here’s the reality: most chips are loaded with carbs that will throw you out of ketosis in just a few bites. The good news? You can still enjoy chips on the keto diet—you just have to choose wisely.

Why Regular Chips Aren’t Keto-Friendly

Traditional potato or corn chips are high in starch, meaning they convert to sugar in your body almost instantly. A single serving of potato chips can have 15–20g of net carbs, which is nearly your entire daily allowance on a strict keto plan.

Eating them will likely spike your blood sugar, knock you out of ketosis, and bring back cravings you’ve worked hard to control.

Carb Content of Traditional Chips

Traditional potato chips and tortilla chips are high in carbohydrates, making them unsuitable for a strict keto diet. Here’s a look at the carb content of some common chips:

Potato Chips
A typical serving of potato chips (about 1 ounce or 28 grams) contains:

• Total Carbohydrates: 15 grams
• Dietary Fiber: 1 gram
• Net Carbs: 14 grams

Tortilla Chips
A typical serving of tortilla chips (about 1 ounce or 28 grams) contains:

• Total Carbohydrates: 18 grams
• Dietary Fiber: 1 gram
• Net Carbs: 17 grams

Given that these carb counts can quickly add up and exceed your daily limit, traditional chips are not keto-friendly.

Keto-Friendly Chip Alternatives

Fortunately, there are several delicious and satisfying low-carb alternatives food to traditional chips that can fit into your keto lifestyle. Here are some keto-friendly options:

1. Cheese Crisps

Cheese crisps are a crunchy and flavorful alternative to traditional chips. They are made by baking or microwaving small piles of shredded cheese until crispy.

How to Make Cheese Crisps:

1. Preheat your oven to 400°F (200°C).
2. Place small piles of shredded cheese (cheddar, parmesan, or mozzarella) on a parchment-lined baking sheet.
3. Bake for 5-7 minutes until the edges are golden brown.
4. Let cool before enjoying.

Carb Content: Virtually zero carbs, depending on the cheese used.

2. Pork Rinds

Pork rinds, also known as chicharrones, are fried pork skins that are naturally low in carbs and high in fat, making them an excellent keto snack.

Carb Content: Zero carbs.

3. Kale Chips

Kale chips are a healthy and crunchy alternative made from baked kale leaves. They are easy to prepare and customizable with various seasonings.

How to Make Kale Chips:

1. Preheat your oven to 350°F (175°C).
2. Wash and dry kale leaves, removing the stems.
3. Toss the kale in olive oil and season with salt, pepper, or other spices.
4. Spread the kale on a baking sheet in a single layer.
5. Bake for 10-15 minutes until crispy.

Carb Content: Approximately 3 grams of net carbs per cup.

4. Zucchini Chips

Zucchini chips are thinly sliced zucchini rounds that are baked until crispy. They can be seasoned with your favorite spices for added flavor.

How to Make Zucchini Chips:

1. Preheat your oven to 225°F (110°C).
2. Slice a zucchini into thin rounds.
3. Toss the zucchini slices in olive oil and season with salt and pepper.
4. Arrange the slices on a parchment-lined baking sheet.
5. Bake for 1-2 hours, flipping halfway through, until crispy.

Carb Content: Approximately 2 grams of net carbs per cup.

5. Avocado Chips

Avocado chips are made from mashed avocado mixed with cheese and seasonings, then baked until crispy. They are rich in healthy fats and low in carbs.

How to Make Avocado Chips:

1. Preheat your oven to 325°F (165°C).
2. Mash one ripe avocado and mix with 1 cup of shredded cheese, salt, and any desired spices.
3. Drop spoonfuls of the mixture onto a parchment-lined baking sheet and flatten with a spoon.
4. Bake for 15-20 minutes until crispy.

Carb Content: Approximately 2 grams of net carbs per serving.

Store-Bought Keto-Friendly Chips

If you prefer the convenience of store-bought snacks, several brands offer keto-friendly chips that fit within the low-carb guidelines. Look for chips made from cheese, pork rinds, or low-carb vegetables. Always check the nutrition labels to ensure they meet your carb requirements.

Recommended Brands:

• Quest Nutrition: Offers a variety of low-carb protein chips.
• Whisps: Cheese crisps available in different flavors.
• 4505 Chicharrones: High-quality pork rinds.

Tips for Enjoying Keto Chips

1. Portion Control
Even keto-friendly chips can add up in calories and carbs if consumed in large quantities. Practice portion control to stay within your daily carb and calorie limits.

2. Pair with Dips
Enhance your snacking experience by pairing keto chips with low-carb dips such as guacamole, sour cream, or homemade cheese dip.

3. Stay Hydrated
Salty snacks can lead to dehydration, so be sure to drink plenty of water while enjoying your keto chips.

Looking for More Than Just Keto Chips? Let This Quiz Build a Plan Just for You

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Conclusion

While traditional chips are not suitable for the ketogenic diet due to their high carb content, there are plenty of delicious and satisfying alternatives that can keep you on track. Cheese crisps, pork rinds, kale chips, zucchini chips, and avocado chips are all excellent options that provide the crunch you crave without the carbs. By exploring these keto-friendly alternatives and practicing portion control, you can enjoy snacks while maintaining ketosis and achieving your health goals.

Happy snacking and keto living!

FAQs About Eating Chips On The Keto Diet

1. Can you eat any kind of chips on a keto diet?
You can enjoy chips on a keto diet, but they need to be made from low-carb ingredients like cheese, almond flour, or pork rinds. Traditional potato or corn chips are too high in carbs and will likely knock you out of ketosis.

2. What are the best keto-friendly chips to buy?
Popular store-bought keto chips include cheese crisps (like Whisps), almond flour tortilla chips (like Hilo Life), and pork rinds (like 4505 Chicharrones). These options are low in net carbs and high in healthy fats and protein.

3. Can I make my own keto chips at home?
Yes! Homemade keto chips are easy to make using shredded cheese, almond flour, or sliced low-carb vegetables like zucchini or radish. Bake or air-fry them for a crunchy snack without added sugars or starches.

4. Are veggie chips keto-friendly?
Some veggie chips can be keto-friendly if made from low-carb vegetables and baked without added starches. Avoid sweet potato or beet chips, as these are higher in carbs. Kale, zucchini, and eggplant chips are better options.

5. How many carbs are in keto chips?
Carb content varies depending on the type. Cheese crisps often have 1–2g net carbs per serving, almond flour chips around 3g, and pork rinds 0g net carbs. Always check the nutrition label before eating.