What Kind of Chips Have the Least Carbs?

November 13, 2025 •

4 min read

According to the National Health and Nutrition Examination Survey, the average American consumes a significant number of their daily calories from snacks high in carbohydrates. Fortunately, finding out what kind of chips have the least carbs is now easier than ever with a variety of market options and simple homemade recipes available to keep your snacking on track.

Quick Summary

This guide details the lowest-carb chip alternatives, including zero-carb pork rinds and cheese crisps, alongside high-protein options made from chicken or egg whites. It explores popular store-bought brands and simple homemade recipes to satisfy crunchy cravings without the high-carb content of traditional chips.

Key Points

Pork Rinds (Chicharrones): Offer 0 net carbs per serving and are a top choice for a crunchy, high-fat, and high-protein snack for keto dieters.
Cheese Crisps: Made from 100% cheese, they are a zero-carb, protein-rich alternative that can be easily made at home or bought from brands like Whisps.
Protein Chips (Quest, Wilde): Packaged options like Quest and Wilde deliver a higher protein content (up to 19g) for moderate carb counts (2-8g net carbs), making them a filling snack.
Plant-Based Chips (BeyondChipz): Pea-protein-based chips offer a high-protein, low-carb snack (2g net carbs) for those on vegan or plant-based diets.
Homemade Veggie Chips (Kale): Baking vegetables like kale with minimal oil and seasoning provides a very low-carb, nutrient-dense, and clean-ingredient snack.
Homemade Flaxseed Crackers: A simple two-ingredient recipe produces high-fiber, ultra-low-carb, and crunchy crackers that are both vegan and keto-friendly.
Read Labels Carefully: Always check ingredients and nutritional information on packaged snacks, as some 'low-carb' products may contain hidden sugars or starches.

Understanding Carbs in Chips

Traditional potato and tortilla chips are notoriously high in carbohydrates due to their starchy ingredients. For individuals following low-carb diets, such as the ketogenic diet, these snacks are typically off-limits as they can quickly exceed daily carb limits. The good news is that the market for low-carb and keto-friendly alternatives has exploded, offering a satisfying crunch without the carb load. The lowest-carb options often replace starchy flours with alternative ingredients like animal protein, cheese, or plant-based proteins.

The Chips with Virtually Zero Carbs

For the ultimate low-carb snack, a few options stand out with a near-zero carb count per serving. These are often the go-to for strict keto dieters.

Pork Rinds (Chicharrones): Made from fried, baked, or roasted pig skins, pork rinds are a staple in the keto community. They contain 0 grams of carbs and are high in protein and fat, making them an excellent salty, crunchy chip substitute. Look for brands fried in their own rendered pork fat rather than vegetable oil for the best keto-friendly option.
Cheese Crisps: These are made by baking cheese, such as cheddar or parmesan, until it becomes crunchy and golden. Store-bought brands like Whisps offer varieties with 1 gram of net carbs and up to 10 grams of protein per serving, while simple homemade versions can be completely carb-free. They are rich in calcium and deliver a satisfyingly cheesy, savory crunch.
Seasoned Pepperoni Slices: Baked or fried pepperoni slices crisp up beautifully into crunchy, savory chips with just 1 gram of net carbs per serving. Ensure you check the ingredients for hidden sugars or fillers in pre-packaged pepperoni.

High-Protein, Low-Carb Chip Options

For those seeking a crunchy snack with a significant protein boost, several brands have developed high-protein chip varieties that are much lower in carbs than their traditional counterparts. These are great for post-workout snacks or adding satiety to your munchies.

Quest Tortilla Protein Chips: A leading contender in the market, Quest offers a range of flavors with 18-19 grams of protein and only 4 grams of net carbs per serving. They are baked, gluten-free, and come in popular flavors like Nacho Cheese and Loaded Taco, replicating the classic tortilla chip experience.
Wilde Protein Chips: Made from real chicken breast, egg whites, and bone broth, Wilde chips have 10 grams of protein per serving and a carb count of 5-8 grams of total carbs, depending on the flavor. They have a satisfyingly thin and crispy texture similar to traditional potato chips.
BeyondChipz: These tortilla-style chips are made from pea protein, coconut flour, and flaxseed, delivering 13 grams of plant-based protein and just 2 grams of net carbs per serving. While the texture can be different from corn-based chips, they are a solid option for vegan or plant-based dieters.

Comparison Table: Low-Carb Chip Alternatives


Chip Type	Primary Ingredients	Net Carbs (per serving)	Protein (per serving)	Texture	Notes
Pork Rinds	Fried pig skin	0g	7g+	Light, airy, crispy	Look for brands with no additives; high in sodium.
Cheese Crisps	100% cheese (parmesan, cheddar, etc.)	0-1g	9g+	Crunchy, dense, cheesy	Excellent source of calcium; easy to make at home.
Quest Protein Chips	Milk protein isolate, whey protein isolate	4g	19g	Crunchy, slight grainy finish	High protein content, mimics tortilla chips well.
Hilo Life Chips	Almond flour	3g	9g	Crispy, but can have a grainy texture	Specifically formulated for the keto diet.
Wilde Protein Chips	Chicken breast, egg whites, tapioca starch	5g+	10g	Thin, crispy, similar to potato chips	Higher carbs due to tapioca starch; flavor can be distinct.
BeyondChipz	Pea protein, coconut flour, seeds	2g	13g	Thick, with a cracker-like finish	Plant-based option; may not be as crispy as others.
Homemade Flax Crackers	Ground flaxseed, water	<1g	3g+	Very crispy, earthy flavor	Simple, clean ingredients, high in fiber.

Simple Low-Carb Homemade Chips

If you prefer to control your ingredients and avoid processed snacks, making your own low-carb chips at home is a great solution. Here are a few simple options:

Kale Chips: Wash and dry kale leaves thoroughly, toss with a little olive or avocado oil and your choice of seasoning (salt, garlic powder, nutritional yeast). Bake at a low temperature (around 300°F) for 10-15 minutes until crispy but not burnt. Kale chips are a nutritional powerhouse, rich in vitamins A and C, calcium, and antioxidants.
Flaxseed Crackers: Mix ground flaxseed meal with warm water and let it gel. Add seasonings like onion or garlic powder and spread the dough thinly on parchment paper. Bake until golden and crisp. This recipe results in high-fiber, super low-carb crackers.
Almond Flour Tortilla Chips: Using mozzarella, almond flour, and an egg, you can create a 'fathead' dough that can be rolled out thin and baked into crispy, low-carb tortilla-style chips. Customize the flavor with spices like chili powder and cumin for a snack perfect for dipping.

Making the Right Choice for Your Diet

When selecting a low-carb chip, it's essential to consider your dietary needs and preferences. While zero-carb options like pork rinds and cheese crisps are ideal for strict keto, high-protein versions from brands like Quest or Wilde offer a more filling, nutrient-dense snack with slightly higher carb counts. Homemade versions allow for complete control over ingredients, oil, and seasonings, making them a clean-eating winner. No matter your choice, always read the nutrition labels carefully, as some packaged low-carb snacks may contain hidden sugars or starches that can affect your carb intake.

Conclusion Ultimately, the least-carb options are often simple, single-ingredient snacks like pork rinds and cheese crisps, which can have 0-1 gram of net carbs. For a different flavor profile and texture, protein-based chips from brands like Quest, Hilo Life, and Wilde offer tasty, convenient alternatives. With so many options available today, a low-carb diet doesn't have to mean giving up the satisfying crunch of a good chip. For more information on navigating a low-carb lifestyle, including recipe ideas and product guides, a reputable source like Ruled.me offers extensive resources on keto-friendly snacking.

Frequently Asked Questions

Pork rinds are a zero-carb, high-protein, and high-fat alternative to traditional chips, making them keto-friendly. However, they are also high in sodium, so they should be consumed in moderation as an occasional treat.

Yes, many protein chips, including those from Quest, are specifically formulated to be low in net carbs and high in protein, which fits within the macronutrient goals of most ketogenic diets.

BeyondChipz are a popular plant-based option, made from pea protein, coconut flour, and various seeds, resulting in a low-carb, high-protein snack.

Homemade options include baking thinly sliced vegetables like kale, creating flaxseed crackers, or using a 'fathead' dough made from mozzarella and almond flour to form keto-friendly tortilla chips.

No, not all vegetable chips are low-carb. Many store-bought vegetable chips are made with starchy vegetables and fried in high-carb oils. Always check the nutritional label and ingredient list.

Homemade keto tortilla chips often use a combination of almond flour, mozzarella cheese, cream cheese, and egg to form a dough, which is then seasoned and baked until crispy.

Brands like Whisps and Simple Truth offer pre-made cheese crisps with 0-1 gram of net carbs, made from 100% real cheese. They are a crunchy, savory, and convenient low-carb snack.