Chips are one of the most difficult things to give up when transitioning to a low-carb diet. They are not just delicious, but they are engineered to be addicting. Also, there are so many varieties! Most grocery stores have an entire aisle dedicated to chips ranging from tortilla chips, pretzels, Doritos, Sun Chips, Cheetos and more.
Finding low carb chips to replace the real thing can be tough. But there are more and more products coming to the market as low carb and ketogenic diets become more popular, and there are now low carb chips to satisfy almost any craving.
Low carb chips range from pork rinds to cheese crisps, to actual tortilla style protein chips. They will all satisfy the “crunch” craving, but each one has a different texture and flavor profile.
These are the best options for low carb chips, what brands to look for, and where to find them. For other low carb snack ideas, check out this article for 40+ keto snacks that can be purchased online.
Pork rinds are fried pork skins. You can find them flavored, or plain, and they are available in most grocery stores in the chip aisle. They typically have zero grams of carbs and make great low carb chips.
Pork rinds can be used as a replacement for traditional tortilla chips. They are delicious dipped in salsa, queso, guacamole, or used as a base for a plate of loaded nachos. Alternatively, they can be crushed up and used as an alternative to breadcrumbs.
As far as low carb chips go, pork rinds are one of the best options. They typically have simple ingredients, they are available in most grocery stores. Also, because they existed before low-carb and keto gained so much popularity, they are relatively cheap compared to other low carb chips.
Make sure to check the ingredients and try to avoid pork rinds that have been cooked in vegetable oils, or that contain large amounts of sugar, maltodextrin, MSG, or other unsavory ingredients.
Most stores sell pork rinds, as well as several gas stations. They are also available online, and you can typically find them in bulk stores like Costco or Sam’s Club. My favorite brand is the 4505 pork rinds. They have delicious flavors and I can find a big bag at Costco.
The macros for one serving of the 4505 Chili & Salt pork rinds are 80 calories, 6g fat, 0g carb, and 7g protein.
Pork cracklings are similar to pork rinds, but the fat has been left on the skin. These are typically smaller in size, crunchier, and higher in fat.
Pork cracklings are a great replacement for corn chips. Growing up, we would always put corn chips in chili, and I have found that pork cracklings do the job just as well.
Pork cracklings are typically found with the pork rinds in grocery stores, but they are not as common to find. You can buy them online on Amazon if you can’t find them at your grocery store.
The macros for one serving of Mac’s Original Cracklins are 80 calories, 7g fat, 0g carbs, and 7g protein.
Quest Low Carb Chips
Quest Nutrition has created low carb chips that are a perfect replacement for a traditional potato chip. Each bag of chips has only 4 grams of net carbs. The Quest chips are high in protein as well, with 19 grams of protein per bag.
The low carb chips are available in 7 different flavors:
Quest chips are usually available in the sports nutrition section of most grocery stores. They are also found at most sports nutrition stores like GNC. However, if you enjoy the chips, I would suggest buying a case through Amazon, because that will be much more cost-effective than buying a single bag.
These low carb chips are great to pack for lunch or a movie snack. They come in single-serving bags, so it’s easier to avoid overdoing it (like we’ve all done with a family-sized bag of Doritos).
Quest chips are not the healthiest snack option, but they are miles better than the alternative. The low carb chips are made from a protein blend, sunflower oil, corn starch, dry milk, psyllium husk, and spices. If you are sensitive to dairy, you may not do well with these low carb chips.
The macros for a single serving bag of chips are 140 calories, 5g fat, 5g carbs (4g net), and 19g protein.
Cheese chips are another great option for low carb chips. They typically only have one ingredient, cheese! As a result, they are great for a low carb diet because cheese is naturally low in carbohydrates.
As low carb and keto diets become more popular, there have been more options on the market for cheese chips. Several companies have been created that specialize in making delicious cheese crisps.
Sprouts even has their own store brand of cheese crisps!
Bunker Hill Cheese
Bunker Hill Cheese sells deliciously flavored artisan cheese crisps in several varieties. The flavors stand out well and they easily satisfy any craving for a crunch.
The cheese chips are available on their website, or on Amazon.
They are perfect to have as a snack, or in a salad to replace the crunch of a crouton.
The macros for 1 ounce, or 7 crisps, are 180 calories, 15g fat, 1g carb, and 10g protein. There are 2 servings in a bag.
F-Bomb is a keto food company that sells nut butters, meat sticks, and what they call Keto Krunch. Keto Krunch is a delicious bag of oven-baked cheese crisps. The crisps are available in several flavors:
These cheese crisps are thicker than Cello Wisps, but not as crunchy as Moon Cheese.
You can find them online through their website, or on Amazon. They are also found in some stores like Target and GNC.
The macros for 1 ounce, or 7 crisps, are 170 calories, 14g fat, 1g carb, and 10g protein. There are 2 servings in a bag.
Cello Whisps are another popular brand of cheese crisps. You can find these online and in several stores. Some Costco and Sam’s Club stores carry these.
I have even seen them before in the AMC theater concessions! Although they were way overpriced, it is a great alternative to traditional junk food that is available at movie theaters.
There are four varieties of Cello Whisps:
The macros for a 1 ounce serving, or 23 crisps, are 150 calories, 11g fat, 2g carb (1g net), and 12g protein.
Available in 3 flavors, cheddar, gouda, and pepper jack, Moon Cheese is small balls of cheese that are reminiscent of cheese puffs. They are crunchier, but the ingredients are just cheese!
You can find them online, in many Starbucks stores, and several grocery stores like Target, Publix, and Whole Foods.
The macros for a half ounce serving, or 7 pieces, are 70 calories, 5g fat, 1g carb, and 5g protein.
Homemade Cheese Crisps
Cheese crisps are also very easy to make at home. All that’s required is some shredded cheese in any variety. Set your oven to broil and place small piles of cheese on a silicon mat. Place it in the oven and check on it every minute. They will burn quickly, so keep an eye on them. Once they have finished baking, let them cool for a few minutes to harden.
Similarly, you can make pepperoni chips. I have not seen these in stores, but they are easy to make at home. Place sliced pepperoni on a baking sheet and bake it in the oven on broil for a few minutes. Check on them every 30 seconds and remove the pepperonis when they are crispy, but not burnt.
"Homemade" Tortilla Chips
Tortilla chips and salsa is arguably one of the most delicious snacks. Unfortunately, the main ingredient in most of these chips is corn, which is not low carb.
Several stores sell low-carb tortillas, although most contain gluten, so they should be avoided if you have a sensitivity. Low carb tortillas are easy to make at home as well. Keto Connect has a great low carb tortilla recipe on their site.
You can use these tortillas to make low carb chips by slicing them into chip-sized triangles and placing them in a 350F degree oven for 15 minutes, or until crispy. Rotate the chips halfway through the cooking time.
Low Carb Crackers
Similar to low carb chips, low carb crackers allow you to have the crunch without the carbs. Low carb crackers are typically made from seeds or nut flours, and they’re pretty easy to make at home. However, there are a few store-bought options available.
Flackers makes flax seed crackers that have 2-3g of net carbs per serving. Most varieties contain only flaxseeds, apple cider vinegar, and seasonings. The newer “toasted” line also has added ingredients like black sesame seeds or quinoa.
There are several flavors of Flackers. The Cinnamon & Currants and Quinoa varieties are the highest in carbs.
Flackers are available in most health food stores, and they can also be found on Amazon.
The ingredients of these crackers are very simple, so they can easily be made at home, and there are several recipes available. However, it is certainly more convenient to be able to pick up a pack of these at the store. Also, the ingredients are organic, and the flaxseeds are soaked prior to baking.
These crackers are sturdy and great to use as a scoop for things like chicken salad. They don’t absorb liquid and become mushy. If you are wanting a bit of extra fat in your meal, Flackers are delicious topped with a thin layer of butter spread on the cracker.
Flackers aren’t uncontrollably delicious, so there is not a worry of overeating, like with Wheat Thins or another high-carb cracker. However, they are perfect tools for scooping other delicious things up and they add a crunch to any snack.
The macros for the Dill variety are 150 calories, 10g fat, 10g carbs (2g net) and 6g protein for 8 crackers.