When you think of snack foods, your mind automatically probably goes to chips, right? If you are on a keto diet, that thought will be a pretty painful one.
Traditional chips are not keto friendly by any means, and while on a keto diet, they are avoided at all cost. As a result, chips are probably someone that you will end up missing and longing for the most.
Potatoes in general are not part of the keto diet, and we all know what chips are made from. Because of that, chips and all the dips are a no-go. So, what can we do about it?
Are we destined to miss our crunchy snacks for the rest of our lives, or is there a way around the issue?
Thankfully, there is a way around it. Or to some extent, at least. No alternative is perfect, but at least there are options out there!
If you want to satisfy that crunch urge when you’re on keto, check out our top picks for chip alternatives. These keto-friendly (ish) options will have you excited about life again. Let’s get into it.
The chips that Wholesale Provisions gives us are made in the US and are deliciously high in protein and fiber. Since they’re low in carbs (only 7 or so grams), they’re a pretty good option for anyone dipping their toes into the keto lifestyle.
Sugar and gluten-free, Wholesale Provisions Protein Chips are super moreish, but come in small bags of 35g – so it’s pretty hard to overeat! Portion control is incredibly easy with these small bags, even though you will be dying for more.
These chips have a nice, crunchy texture that satisfies all your crispy needs. If you aren’t too passionate about regular potato chips, you might not even notice the slight difference in texture!
If you feel like trying out their two delicious flavors, why not try them out? In one bag, you will only find 120 calories, so what do you have to lose?
Ingredients present in this product includes:
Protein blend
High oleic sunflower oil
Tapioca starch
Water
Soy fiber
Salt
Potato starch
Dehydrated potato
Sodium diacetate
Yeast extract
Sunflower lecithin
Nutritional information per 35g:
Sea salt vinegar
Calories – 120 kcal
Protein – 14 g
Fat – 5 g
Total carbs – 7 g
Fiber – 4 g
Net carbs – 3 g
Barbecue
Calories – 120 kcal
Protein – 14 g
Fat – 4.5 g
Total carbs – 9 g
Fiber – 5 g
Net carbs – 4 g
Flavors available: Sea salt vinegar, Barbecue
Can You Eat These While on a Keto Diet?
Looking at the nutritional values of a 35g bag of Wholesome Provisions Protein Chips, you can see that there are only 3 or 3 grams of net carbs.
Since keto’s whole thing is low carbs and low sugar, that means you can easily fit these chips into your keto life! Or so you would think…
If you are on a strict keto diet, then there might be a little more to consider than that. There are a number of ingredients that are not considered to be keto friendly.
These include starches like potato or tapioca starch, even dehydrated potato. None of these ingredients are recommended for ingestion while you’re doing keto.
Not only that, but these chips have a couple of food additives like silicon dioxide and sodium diacetate. Unfortunately, these chips also contain added sugar, which is the opposite of what you want while on keto.
As a result of these added ingredients, these delicious chips are not a good fit for anyone who is on a strict keto diet.
With that being said, however, they are a great option for anyone trying out a low carb diet, or a looser keto. The small amounts of net carbs present in these chips shouldn’t be enough to deter anyone who isn’t too strict with themselves.
Quest Nutrition’s Protein Chips have been mentioned in another list we’ve put together, so they must be good! These chips are pretty popular because they’re exactly what you might expect – high in protein, low in carbs.
They are super crunchy and have the crispiness we all love. There are a couple different flavors available, including nacho cheese and barbecue, so there’s something for everyone.
While these chips are pretty different from regular potato chips, they are still delicious. One serving of 32g has just 140 calories and a whopping 18 grams of protein. Some flavors have more protein than others, but you can expect to get at least that much in every tiny packet. With only 4 grams of net carbs, these chips really are a great option.
Quest Protein Chips have a long list of ingredients, not to mention the ingredient list of less than 2%. However, they are deliciously worth it, and depending on your diet type, they could be a perfect fit.
With eight different flavor options at your disposal, you’ll be glad to know that these chips are a great option for some keto dieters. They have 18-19 grams of protein per serving, 506 grams of fat, and only 4 grams of carbs.
So, overall, they’re an impressive option and have everything you want in a good keto chip.
They also have some things that you don’t want in a keto chip. Looking at the list of ingredients, you will notice a couple of ingredients that aren’t as keto friendly as you might hope.
Of course, we are referring to the cornstarch and sugar in there, which are definitely not keto friendly. Because of this, strict keto dieters will probably want to stay away from these crunchy snacks.
If you are on a low carb diet, however, these are a pretty good option for you. They will add a punch of flavor and crunchiness to your day – the pick-me-up that you really need.
You will benefit and get up to 19 grams of protein in every packet. Overall, any low carb dieter will love these, and they are certainly a keto option if you’re willing to overlook the few ingredients that are not ketogenic.
If you want some high protein, low carb chips that will punch you in the face with flavor – you found them. Made by US master cheesemakers, Whisps Cheese Crisps are a great option for a super low carb snack. Having only 1 gram of carbs per 18g serving, it’s hard to beat these.
The texture of these chips is nothing to scoff at, either, You can expect to savor an airy but crunchy snack. This might be surprising considering they’re made from real cheese and contain no artificial ingredients – magic?
Not only that, but these chips contain zero preservatives and are vegetarian friendly. Better than that, these dairy snacks are actually lactose free, as well and peanut and gluten free.
Ingredients present in this product includes:
Pasteurized milk
Cheesy cultures
Salt
Enzymes
Annatto (color)
Nutritional information per 18 g:
Parmesan
Calories – 100 kcal
Protein – 9 g
Fat – 7 g
Total carbs – 1 g
Fiber – 0 g
Net carbs – 1 g
Flavors available: Parmesan, Cheddar, Tangy ranch, Hot and spicy, Tomato basil, Asiago pepper jack, Barbecue, Garlic herb, Nacho
Can You Eat These While on a Keto Diet?
The Parmesan or Cheddar options of these chips are perfect for anyone on a keto or low carb diet. There are no ingredients that make these two flavor options unsuitable for either diet, which is pretty amazing!
When it comes to the other flavors, however, things change. Tangy Ranch and Nacho both have a couple of ingredients that are not keto friendly.
These include things like dextrose and maltodextrin. With that being said, however, the low carb count of these chips make them the perfect fit for anyone on a low carb diet.
Additionally, anyone who doesn’t mind taking in small amounts of non-ketogenic products will also enjoy this chip option.
Did you know that pork rinds (skin) is one of the best ways to get through keto with a strong mind? Pork rinds satisfy that crisp and crunch need we all feel from time to time, but have precisely zero carbs.
They’re a truly amazing option for anyone who loves powerful flavors, but doesn’t want to have to indulge in potato chips.
The pork rinds made over at EPIC Pork Rinds are simply fried and seasoned skin. This means that they have no carbs, but are super flavorful and delectable. However, since they are made from pork, they will not be suitable for people of all beliefs.
With growing flavor options, these EPIC Pork Rinds are hard to say “no” to if you love rinds. Take your pick of maple bacon, barbecue, chilli lime, and so much more.
You won’t have to feel guilty about it, either, since every 14g serving only has 70 calories in there. There’s a slim chance that you’ll stop at one, though, so you might want to double the numbers!
Ingredients present in this product includes:
Pork skin
Flavorings such as pork fat, paprika, sea salt, lime juice, etc
Nutritional information per 14g:
Chilli Lime
Calories – 70 kcal
Protein – 11 g
Fat – 2.5 g
Total carbs – 0 g
Fiber – 1 g
Net carbs – 0 g
Pink Himalayan and Sea Salt
Calories – 70 kcal
Protein – 11 g
Fat – 2.5 g
Total carbs – 0 g
Fiber – 0 g
Net carbs – 0 g
Flavors available: Maple bacon, Chilli lime, Sea salt and pepper, BBQ, Pink Himalayan and sea salt
Can You Eat These While on a Keto Diet?
There isn’t a lot to cover here, because these pork rinds have 0 grams of net carbs and are a great protein source. What does that mean? They are an amazing option for any keto dieter, as well as anyone on a low carb diet.
This is another great meaty option for anyone who wants to satisfy their crunch. The brand makes both cracklings and chicharrones. These are made from quality pork skin, which comes from humanely raised animals.
The seasonings are what really makes these snacks. From Spicy green chilli and lime to smokehouse barbecue, there will be something for everyone.
In a single serving, which is 14 grams, you can expect to get 80 calories, 7-9 grams of protein, and 5-6 grams of fat, depending on the flavor. There are zero carbs in this snack, which means that you can enjoy these guilt-free while on keto.
As with the product above, these rinds are not suitable for all people since they are pork. Don’t worry, though, there are plenty of other options available to pick from!
Ingredients present in this product includes:
Pork rinds
Flavoring
Nutritional information per 14g:
Classic Chilli and Salt Chicharrones
Calories – 80 kcal
Protein – 9 g
Fat – 5 g
Total carbs – 0 g
Fiber – 0 g
Net carbs – 0 g
Spicy Green Chilli and Lime Cracklings
Calories – 80 kcal
Protein – 7 g
Fat – 6 g
Total carbs – 0 g
Fiber – 0 g
Net carbs – 0 g
Flavors available: Jalapeño pepper, Classic chilli and salt, En fuego, Sea salt, Smokehouse BBQ, Spicy green chilli and lime
Can You Eat These While on a Keto Diet?
These products do contain sugar, but it’s such a tiny amount that the FDA doesn’t even register it. The total amount of sugar comes up to around 1/8th of a teaspoon, so there’s nothing to worry about with that.
As you already know, these pork snacks have zero carbs – making them perfect for keto. In fact, they are actually Keto Certified by a third party board, so you know they’re good!
So, whether you’re on a low carb diet or keto, you can get your hands on these and savor their deliciousness.
Kale has been associated with health for a long time, much to many people’s horror. Well, when it comes to Rhythm Superfoods Organic Kale Chips, you don’t have to be afraid! Yes, these chips are made with real, organic kale, but they are delicious!
They’re made by getting that delicious, fresh kale, and tossing it in a super secret dressing. In the secret dressing there are spices, oils, seeds, and juices.
When they’re nicely coated, the kale will then get air-crisped to make them the perfect snack they are. As you might imagine, these chips are vegan and gluten free. You don’t have to worry about this snack being GMO, too, because it’s non-GMO!
Ingredients present in this product includes:
Organic kale
Sunflower seeds
Tahini
Carrot
Apple cider vinegar
Cane sugar
Onion
Sea salt
Lemon juice
Nutritional information per 28g:
Calories – 130 kcal
Protein – 5 g
Fat – 10 g
Total carbs – 7 g
Fiber – 3 g
Net carbs – 4 g
Flavors available: Original, Kool ranch, Zesty nacho, Mango habanero, Ranch
Can You Eat These While on a Keto Diet?
In a 28 gram serving, you will get 130 calories, 10 grams of fat, and only 4 grams of net carbs. So, with this snack, you can easily have them on a keto diet without having to sacrifice much.
For anyone with an eagle eye, you will have noticed that there are carrots and cane sugar listed on the ingredients list. Neither of these are keto friendly, but they are present in small amounts.
The ingredients used for this product are all organic, which makes it pretty healthy overall. Like many of the other items on this list of chip alternatives, this option is a good choice for anyone on a low carb diet.
For any keto dieter who doesn’t mind taking in a few non-ketogenic ingredients, these kale chips will also be a good choice, as long as they aren’t overdone.
These are pretty similar to the pork rinds, but they’re chicken! This means that these chips are perfect for anyone, as long as they can have chicken!
These chips are gluten free, have no sugar in them, and are a great source of protein. Having 180 calories in a 28 gram serving, these are a little higher on the calories, but they’re also full of good stuff like fats and proteins.
You don’t have to worry about carbs with these delicious skins, especially if you go with the original flavor (0 carbs!) For the barbecue and salt and vinegar options, you will only see 1 gram of carbs in a serving, so it’s great all-round.
Ingredients present in this product includes:
Chicken skin
Flavorings
Nutritional information per 28g:
Calories – 180 kcal
Protein – 13 g
Fat – 14 g
Total carbs – 0 g
Fiber – 0 g
Net carbs – 0 g
Flavors available: Original, BBQ, Salt and vinegar
Can You Eat These While on a Keto Diet?
Marketed as being 100% ketogenic, we wouldn’t blame you for instantly reaching out to these chicken chips. They are 0-1 gram of net carbs, and are high in protein and fat, making them perfect, right?
If you took a moment to check out the ingredients, you would notice that there are a few ingredients that are not keto friendly. These include corn starch and maltodextrin. However, these ingredients are likely present in tiny amounts, and will have little to no effect.
With that being said, the presence of soybean oil, along with corn starch and maltodextrin, does mean that these chips aren’t great for a strict keto diet. For any low carb dieters out there, these are perfect.
Final Thoughts
So, while traditional chips are a big fat no in keto, there are options you can turn to in order to fulfil your needs. If you’re looking for that crunch you miss so much, any of the chips listed on this post will give you what you need.
Of course, the option you go with will depend on how strict you are with your diet, so always be sure to check the ingredients listed and know what you need to know when it comes to keto.
Hi, my name is Anna Kadance and I have been following a keto diet, on and off, for just over two years now. When I first started, I was in a deep depression due to my weight and the fact that I just couldn’t seem to get rid of it.
My body had given me two beautiful children, but now that our family was complete, I wanted to take it back as my own and get my pre-baby body back. I tried diet after diet, exercise program after program - nothing worked!
