If you’re following a keto diet, you might be wondering, “Can I still enjoy chips?” The answer is yes, but not all chips are created equal. Traditional potato chips and tortilla chips are high in carbs, making them unsuitable for keto. However, there are several low-carb alternatives that satisfy your craving for a crunchy snack without kicking you out of ketosis.
Table of Contents
By the end, you’ll know exactly which chips you can eat on keto without worry.
Why Most Chips Are Not Keto-Friendly Chips
The Problem with Regular Chips
Regular chips—whether they’re potato chips, tortilla chips, or corn chips—are loaded with carbs and unhealthy ingredients.
| Chip Type | Main Ingredient | Net Carbs per Serving (28g) | Keto-Friendly? |
|---|---|---|---|
| Potato Chips | Potatoes | 15-30g | ❌ No |
| Tortilla Chips | Corn Flour | 18-25g | ❌ No |
| Pita Chips | Wheat Flour | 20-25g | ❌ No |
Since keto requires limiting carbs to 20-50g per day, eating just one serving of regular chips can kick you out of ketosis.
Carbs and Ingredients to Avoid
When looking for keto-friendly chips, avoid:
❌ Potatoes – Too high in starch and carbs
❌ Corn Flour – Found in tortilla chips, not keto-friendly
❌ Wheat Flour – Used in pita chips, contains gluten and too many carbs
❌ Maltodextrin & Added Sugars – Often found in flavored chips
What Makes a Keto-Friendly Chips?
Not all chips are bad for keto! A true keto-friendly chips should:
✅ Be Low in Net Carbs
The best keto chips have less than 5g of net carbs per serving.
| Net Carbs Per Serving | OK for Keto? |
|---|---|
| 0-5g | ✅ Yes |
| 6-10g | ⚠ Maybe (eat in moderation) |
| 10g+ | ❌ No |
✅ Be High in Healthy Fats
Keto focuses on healthy fats, so look for chips made from cheese, nuts, or pork rinds, which provide good fats instead of processed vegetable oils.
✅ Contain Clean, Natural Ingredients
The fewer ingredients, the better! Avoid chips with artificial preservatives, MSG, and vegetable oils.
Best Keto-Friendly Chips
So, what chips can you actually eat on keto? Here are some low-carb options.
🧀 1. Cheese-Based Keto Chips
Cheese chips are one of the easiest keto-friendly chips options. They are made from 100% cheese, making them zero-carb, high-fat, and crispy.
| Cheese Chips | Main Ingredient | Net Carbs per Serving | Texture |
|---|---|---|---|
| Parmesan Crisps | Parmesan Cheese | 0g | Super crunchy |
| Cheddar Cheese Chips | Cheddar Cheese | 1g | Crispy and cheesy |
| Mozzarella Chips | Mozzarella Cheese | 1g | Mild and light |
✅ Why It’s Good for Keto: Zero carbs, high in fat, protein-rich
🥒 2. Vegetable Keto Chips
Some low-carb vegetables can be sliced thin and baked into crispy chips.
| Vegetable Chips | Main Ingredient | Net Carbs per Serving | Texture |
|---|---|---|---|
| Zucchini Chips | Zucchini | 3g | Light and crunchy |
| Kale Chips | Kale | 2g | Thin and crispy |
| Eggplant Chips | Eggplant | 4g | Slightly chewy |
✅ Why It’s Good for Keto: High in fiber, full of nutrients, low in carbs
🌰 3. Nut & Seed-Based Keto Chips
Chips made from almond flour or flaxseeds offer a crunchy, nutty texture.
| Nut & Seed Chips | Main Ingredient | Net Carbs per Serving | Texture |
|---|---|---|---|
| Almond Flour Chips | Almond Flour | 3g | Crispy and light |
| Flaxseed Chips | Flaxseeds | 2g | Crunchy and fiber-rich |
✅ Why It’s Good for Keto: Rich in fiber, omega-3s, and healthy fats
🥓 4. Pork Rinds (Chicharrones) – The Ultimate Zero-Carb Snack
Pork rinds are 100% keto-approved, as they contain zero carbs and high fat content.
| Pork Rinds | Main Ingredient | Net Carbs per Serving | Texture |
|---|---|---|---|
| Classic Pork Rinds | Fried Pork Skin | 0g | Super crispy |
| Flavored Pork Rinds | Pork Skin + Seasonings | 0-2g | Crispy with extra flavor |
Best Store-Bought Keto Chips
If you don’t have time to make your own keto chips, there are several great store-bought options that fit within a low-carb lifestyle. The key is to choose chips with minimal ingredients, low net carbs, and healthy fats.
What to Look for in Keto-Friendly Chips
Before buying, check the nutrition label and look for:
✅ Low Net Carbs – Less than 5g per serving
✅ Healthy Fats – Made with cheese, avocado oil, or pork rinds
✅ Clean Ingredients – No added sugars, maltodextrin, or starches
✅ No Unhealthy Oils – Avoid chips fried in vegetable or seed oils
Top Brands Selling Keto Chips
| Brand | Type of Chips | Net Carbs per Serving | Why It’s Great for Keto |
|---|---|---|---|
| Quest | Protein Chips | 4g | High in protein, great for keto snacking |
| Hilo Life | Almond Flour Chips | 3g | Crunchy like tortilla chips, perfect for dips |
| ParmCrisps | Cheese Crisps | 1g | Made from 100% Parmesan, no artificial ingredients |
| Flock | Chicken Skin Chips | 1g | High in protein, no carbs, super crispy |
| 4505 Meats | Pork Rinds | 0g | Zero carbs, rich in collagen protein |
Which Store-Bought Keto-Friendly Chips Is Best?
- For a tortilla chip alternative → Hilo Life Almond Flour Chips
- For a protein-packed snack → Quest Protein Chips
- For a cheese lover’s favorite → ParmCrisps
- For the crispiest option → Pork Rinds or Chicken Skin Chips
How to Make Keto Chips at Home
Making keto chips at home is easy, cost-effective, and healthier than store-bought options. Here are three simple recipes for different types of keto-friendly chips.
Recipe 1: Crispy Cheese Keto-Friendly Chips
Ingredients
- 1 cup shredded cheddar cheese (or Parmesan)
- ½ tsp paprika
- ½ tsp garlic powder
Instructions
- Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Place small heaps of shredded cheese on the baking sheet.
- Sprinkle with paprika and garlic powder.
- Bake for 8-10 minutes until golden brown.
- Let cool completely before eating to allow crisping.
| Chip Type | Prep Time | Cook Time | Net Carbs per Serving |
|---|---|---|---|
| Cheese Chips | 5 min | 10 min | 1g |
These cheese crisps are zero-carb, super crunchy, and full of flavor.
Recipe 2: Zucchini Keto Chips
Ingredients
- 1 medium zucchini
- 1 tbsp olive oil
- ½ tsp sea salt
- ½ tsp black pepper
Instructions
- Preheat oven to 225°F (110°C).
- Slice zucchini thinly with a mandoline slicer.
- Toss with olive oil, salt, and pepper.
- Arrange slices on a baking sheet.
- Bake for 1.5 to 2 hours, flipping halfway.
| Chip Type | Prep Time | Cook Time | Net Carbs per Serving |
|---|---|---|---|
| Zucchini Chips | 10 min | 90-120 min | 3g |
These vegetable chips are a great low-carb alternative to potato chips.
Recipe 3: Flaxseed Keto Chips
Ingredients
- 1 cup ground flaxseed
- ½ cup water
- ½ tsp garlic powder
- ½ tsp paprika
- ½ tsp salt
Instructions
- Preheat oven to 350°F (175°C).
- Mix all ingredients until a dough forms.
- Roll the dough thinly between two parchment sheets.
- Cut into squares using a knife or pizza cutter.
- Bake for 15-20 minutes until crispy.
| Chip Type | Prep Time | Cook Time | Net Carbs per Serving |
|---|---|---|---|
| Flaxseed Chips | 10 min | 20 min | 2g |
These seed-based chips are fiber-rich and packed with omega-3s.
Best Keto Dips for Keto Chips
Keto chips taste great on their own, but pairing them with a low-carb dip makes for a more satisfying snack. Below are three of the best keto-friendly dips to enhance the flavor of your chips.
1. Guacamole
| Why It’s Great for Keto | Net Carbs per Serving (¼ cup) |
|---|---|
| High in healthy fats from avocados | 2g |
| Creamy and flavorful | |
| Full of fiber and potassium |
Ingredients
- 2 ripe avocados
- 1 tablespoon lime juice
- ¼ cup diced tomatoes
- 1 tablespoon chopped cilantro
- ½ teaspoon salt
- ½ teaspoon garlic powder
Instructions
- Mash the avocados in a bowl.
- Stir in the lime juice, tomatoes, cilantro, salt, and garlic powder.
- Mix well and serve with keto chips.
2. Creamy Cheese Dip
| Why It’s Great for Keto | Net Carbs per Serving (¼ cup) |
|---|---|
| High in fats and protein | 1g |
| Warm, creamy, and satisfying | |
| Perfect for cheese lovers |
Ingredients
- 1 cup shredded cheddar cheese
- ½ cup heavy cream
- 1 tablespoon butter
- ½ teaspoon garlic powder
- ½ teaspoon paprika
Instructions
- Melt butter in a saucepan over low heat.
- Add the heavy cream and slowly stir in the cheddar cheese.
- Mix in the garlic powder and paprika, stirring until smooth.
3. Spicy Keto Salsa
| Why It’s Great for Keto | Net Carbs per Serving (¼ cup) |
|---|---|
| Low in carbs | 3g |
| Fresh, tangy, and spicy | |
| Easy to make |
Ingredients
- 2 medium tomatoes, diced
- ¼ cup chopped onion
- 1 tablespoon lime juice
- ½ teaspoon salt
- ½ teaspoon cumin
- 1 small jalapeño, finely chopped
Instructions
- Combine all ingredients in a bowl.
- Stir well and let sit for 10-15 minutes before serving.
Common Mistakes to Avoid When Eating Keto Chips
Even though keto chips are low in carbs, there are a few common mistakes that can affect ketosis and overall health.
1. Overeating Keto Chips
| Issue | Why It’s a Problem | Solution |
|---|---|---|
| High in calories | Can slow down weight loss | Stick to one serving |
| Easy to snack on | Leads to mindless eating | Portion out chips in a small bowl |
Keto chips are low in carbs but not calorie-free. Eating too many can lead to excessive calorie intake, which may slow down weight loss.
2. Hidden Carbs in Store-Bought Keto Chips
Some brands market their chips as keto-friendly, but they contain hidden starches, added sugars, or maltodextrin, which can spike blood sugar.
How to Avoid This
- Read nutrition labels carefully
- Avoid chips with corn starch, maltodextrin, or wheat flour
- Choose chips with 3-5g net carbs per serving or less
3. Not Pairing Keto Chips with Nutrient-Dense Foods
Eating only keto chips can leave you missing important nutrients. To balance your diet, pair keto chips with:
- Healthy fats (avocado, cheese)
- Protein (chicken, tuna, egg salad)
- Low-carb vegetables (cucumber, bell peppers)
This helps maintain a well-rounded and nutrient-rich keto diet.
FAQ: Everything You Need to Know About Keto Chips
Can I Eat Keto Chips Every Day?
Yes, as long as they fit within your daily macros. Be mindful of calories and ingredients.
What’s the Lowest Carb Keto Chip Option?
Cheese chips (Parmesan crisps) have almost zero carbs and are the best option for strict keto eaters.
Can I Buy Keto Chips at the Grocery Store?
Yes. Some popular brands available in stores are:
- Quest Protein Chips
- Hilo Life Almond Flour Chips
- ParmCrisps
Are Tortilla Chips Keto-Friendly?
No, traditional tortilla chips are high in carbs. Instead, try almond flour tortilla chips or cheese-based chips.
How Do I Store Homemade Keto Chips?
Store them in an airtight container at room temperature for up to 5 days. Cheese chips stay crispy longer than vegetable chips.
Conclusion
Keto chips are an excellent low-carb alternative to traditional snacks. Whether you make them at home or buy them from a trusted brand, they provide the perfect crunchy texture without breaking ketosis.
Here’s what we covered:
✔ How keto chips compare to traditional chips
✔ Best store-bought keto chips
✔ Easy homemade keto chip recipes
✔ The best dips to pair with keto chips
✔ Common mistakes to avoid when eating keto chips
Now, you can confidently enjoy keto chips as part of your low-carb lifestyle.
Would you like more keto snack ideas?
