What chips can I eat on keto? A guide to low-carb snacking

October 5, 2025 •

4 min read

According to a 2023 meta-analysis, low-carbohydrate diets, such as the ketogenic diet, can lead to significant weight reduction. For those following this plan, finding satisfying snacks that don't disrupt ketosis is key, which often leads to the question, 'What chips can I eat on keto?' Fortunately, there are many crunchy, savory, and delicious low-carb alternatives to traditional potato or corn chips that will keep you on track.

Quick Summary

This article explores keto-friendly chip options, offering a comprehensive look at store-bought varieties and simple homemade recipes. It details how to identify suitable low-carb snacks by checking ingredients, and provides guidance for maintaining a healthy ketogenic diet without sacrificing flavor or crunch.

Key Points

Homemade Cheese Crisps: Easily make zero-carb, high-fat chips by baking small piles of shredded hard cheese like parmesan or cheddar until crispy.
Vegetable Chip Alternatives: Create low-carb, fiber-rich snacks by baking thinly sliced zucchini or kale seasoned with olive oil and salt.
Protein-Packed Options: For a savory, high-protein crunch, make simple pepperoni chips by broiling deli-style pepperoni slices until crispy.
Examine Store-Bought Labels: When buying ready-made keto chips, always check the nutrition label for low net carbs and avoid unhealthy oils and hidden sugars.
Popular Keto Brands: Look for reputable brands like Quest Nutrition, Wilde Protein Chips, and Hilo Life, which offer specific low-carb, high-protein snack options.
Pork Rinds are Zero-Carb: For an ultra-low-carb option, opt for pork rinds, also known as chicharrones, checking that they are fried in animal fat.
Moderation is Key: Even with keto-friendly chips, portion control is important to ensure you don't exceed your daily carbohydrate macro goals.

Understanding the Keto Rules for Snacking

Traditional potato and corn chips are high in carbohydrates, making them a definite no-go on a ketogenic diet, which typically restricts daily carb intake to 20–50 grams. The core principle of keto-friendly snacking is to find alternatives that are high in fat and moderate in protein, with very low net carbs. This means shifting your focus from grain-based snacks to options made from cheese, meat, and low-carb vegetables. When choosing a pre-packaged snack, it’s crucial to read the nutritional label carefully to check for hidden sugars, starches, and unhealthy oils.

Homemade Keto Chip Alternatives

Making your own keto chips at home is one of the best ways to ensure they meet your dietary needs. These recipes use simple, whole-food ingredients and are incredibly satisfying.

Cheese Chips

One of the easiest and most popular keto chip alternatives is cheese crisps. These are naturally high in fat and protein and have zero carbs. The process is simple:

Ingredients: Shredded hard cheese like cheddar, parmesan, or provolone.
Instructions: Place small piles of cheese on a parchment-lined baking sheet. Bake at 400°F (200°C) for 10–15 minutes, or until golden and bubbly. Allow them to cool completely to crisp up. You can add seasonings like garlic powder, paprika, or 'everything but the bagel' seasoning for extra flavor.

Zucchini or Kale Chips

For a vegetable-based crunch, zucchini and kale chips are a fantastic choice. These are fiber-rich and exceptionally low in carbs.

Zucchini Chips: Slice zucchini very thinly using a mandoline. Pat the slices dry with paper towels to remove moisture, which is key for crispiness. Toss with olive oil and salt, then bake at a low temperature (around 225°F or 107°C) for over an hour until crispy.
Kale Chips: Wash and dry kale leaves thoroughly. Tear into bite-sized pieces and discard the tough stems. Drizzle with a little olive oil, massage the leaves, and sprinkle with sea salt. Bake at 350°F (175°C) for 10–15 minutes, watching closely to prevent burning.

Pepperoni Chips

If you prefer a meat-based option, pepperoni chips are salty, savory, and surprisingly simple to make.

Ingredients: Slices of sandwich-style pepperoni.
Instructions: Arrange pepperoni slices in a single layer on a parchment-lined baking sheet. Bake under a broiler or at a high heat for a few minutes until the edges curl and brown. They will become crispy as they cool.

Store-Bought Keto Chips: What to Look For

When shopping for pre-packaged keto chips, scrutinize the nutrition label and ingredient list carefully. Focus on options with a base of cheese, protein powder, or nuts rather than corn or potato.

Comparison of Popular Keto Chip Brands


Feature	Quest Tortilla Style Protein Chips	Wilde Protein Chips	Hilo Life Nacho Cheese Keto Chips
Net Carbs per serving	4g	8g	~3g
Protein per serving	18-20g	10g	~9g
Main Ingredient	Milk protein isolate, whey protein isolate	Chicken breast	Almond flour
Texture	Crunchy, tortilla-like	Thin and crispy	Tortilla-style crunch
Key Benefit	Very high in protein for satiety	Uses chicken breast for a unique base	Low net carbs from almond flour

Other Store-Bought Options

Pork Rinds: A zero-carb, crunchy option made from fried or baked pig skin. Look for brands that use animal fats for frying rather than inflammatory vegetable oils. Popular brands include Epic and 4505 Meats.
Cheese Crisps: Many brands offer ready-to-eat cheese crisps. These are a great shortcut to homemade versions and are typically very low in carbs.
Nut and Seed Crackers: Brands like HighKey make keto-friendly crackers using ingredients like almond flour and flaxseed, which provide a crunchy, chip-like texture.

Snacking Smart for Success

Even with keto-friendly chip options, moderation is key. It's easy to overeat salty, crunchy snacks, and even low-carb alternatives can impact your daily macro goals if consumed excessively.

Pair with Keto Dips: Enhance your snacking experience with keto-approved dips like guacamole, salsa, or sour cream and onion dip made with full-fat dairy.
Read the Label: Always double-check ingredient lists for hidden starches, sugars, and unhealthy oils.
Watch the Portion: Be mindful of serving sizes and stick to the recommended portion to stay within your daily carbohydrate limits.

Conclusion: Satisfying Your Cravings Guilt-Free

While traditional corn and potato chips are not on the menu for a ketogenic diet, there is a wide variety of delicious, low-carb alternatives available. From simple homemade recipes using cheese, vegetables, or pepperoni to convenient store-bought brands like Quest and Wilde, you don't have to give up the satisfying crunch you crave. By understanding the key ingredients and keeping an eye on your portions, you can enjoy these snacks while staying on track with your nutritional goals.

Frequently Asked Questions

No, regular corn and potato chips are not keto-friendly because they are made from starchy vegetables and grains, which are high in carbohydrates and can quickly take your body out of ketosis.

Pork rinds are an excellent zero-carb chip alternative. They are made from baked or fried pig skin and provide a crunchy, savory snack. It's best to choose brands fried in animal fat rather than vegetable oil.

You can find many pre-made keto chip options at the store. Brands like Quest, Wilde, and Hilo Life offer low-carb alternatives, but you should always check the label for ingredients and net carb count.

Look for chips made from low-carb ingredients like cheese, almond flour, protein powder, or meat. Ensure the cooking oils used are keto-approved, such as avocado oil or coconut oil, and that there are no added sugars or starchy fillers.

A simple way to make homemade keto tortilla chips is to combine almond flour with melted mozzarella cheese. Roll the dough thinly, cut into triangles, and bake until crispy. You can season them with salt and spices.

Not all vegetable chips are keto-friendly. Many commercial versions are high in carbs or made from starchy vegetables like sweet potatoes. Opt for homemade versions using low-carb veggies like zucchini, kale, or radish.

You can use various keto-friendly seasonings like garlic powder, paprika, chili powder, or 'everything but the bagel' seasoning. Pairing them with a keto-approved dip like guacamole or a cheese-based dip is also a great option.