Chips are one of the most popular and well-known snack foods to ever exist. Everyone just loves the crunchiness and flavor of chips. They can be eaten in many ways, you can snack on some chips on their own straight out of the bag, you can dip them in sauce or any dip, you can serve them as a side dish or in addition to the appetizer.
But, it is not surprising that even though they are widely consumed, classic potato chips are not low-carb or ketogenic and not a part of a keto diet. This is because they are made out of potatoes, and potatoes are too high in carbs to be ketogenic.
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Today, the crunchy snack foods such as chips can be low-carb and keto-friendly, in ways that are a little different to normal chips. To find out what are the best low-carb and keto potato chips substitutes brands, keep on reading.
#1. Wholesome Provisions Protein Chips
The Wholesome Provisions Protein Chips are USA made chips that are high in protein and fiber and low in carbs. They are sugar-free and gluten-free. They come in a single serving bag, so it is harder to overeat and easy to control portions. They have a crunchy and crispy texture and they come in two flavors that are very close in taste to classic potato chips.
Their flavors are Sea Salt Vinegar and Barbecue.
Here is the nutritional information of 1 bag or 35 grams of Wholesome Provisions Protein Chips.
|Sea Salt Vinegar||Barbecue|
|Calories||120 kcal||120 kcal|
|Protein||14 grams||14 grams|
|Fat||5 grams||4.5 grams|
|Total Carbs||7 grams||9 grams|
|Fiber||4 grams||5 grams|
|Net Carbs||3 grams||4 grams|
These are the ingredients that are in the two flavors:
|Sea Salt Vinegar||Protein blend, high oleic sunflower oil, tapioca starch, water, soy fiber, salt, potato starch, dehydrated potato, sodium diacetate, yeast extract, sunflower lecithin.|
|Barbecue||Sea Salt Vinegar + dehydrated vegetables (onion, tomato, garlic), sugar, natural flavors, paprika, sunflower lecithin, silicon dioxide, cayenne pepper.|
Can you eat Wholesome Provisions Protein Chips on the keto diet?
When you look into the nutritional facts table, you can see that 1 bag or 35 grams of Wholesome Provisions Protein Chips have 3 grams and 4 grams of net carbs. This makes it easy to fit into a low-carb or keto diet.
But, when you look into the ingredients table, you can see that they have some non-ketogenic ingredients. Things like tapioca starch, potato starch, dehydrated potato are not keto-friendly as they are starches. They also contain food additives such as sodium diacetate and silicon dioxide and they also contain added sugar.
This means that they are not strictly ketogenic. However, they are a great addition to a low-carb diet or a non-strict keto diet as they have little amounts of net carbs, and besides, no one eats chips because they are the healthiest food ever, so they’d make a great cheat snack without the consequences.
#2. Quest Nutrition Protein Chips
The Quest Nutrition Protein Chips are a popular brand of high protein chips that are low carb, but also crunchy and crispy and most importantly, they are tasty. Quest Nutrition Protein Chips offer a variety of flavors to satisfy everyone’s taste buds.
They have 8 different flavors available and those are Chilli Lime, Sour Cream & Onion, Ranch, Nacho Cheese, Loaded Taco, Cheddar and Sour Cream, BBQ, and their newest Spicy Sweet Chilli flavor.
Here is the nutritional information on three of Quest Protein Chips flavors. They are in a single serving bag, and in 1 bag there are 32 grams of chips. This makes it hard to overeat.
|Nacho Cheese||Cheddar and Sour Cream||BBQ|
|Calories||140 kcal||140 kcal||140 kcal|
|Protein||18 grams||19 grams||19 grams|
|Fat||6 grams||5 grams||5 grams|
|Total Carbs||5 grams||5 grams||5 grams|
|Fiber||1 gram||1 gram||1 gram|
|Net Carbs||4 grams||4 grams||4 grams|
These are the common ingredients: protein blend, high oleic sunflower oil, calcium caseinate, corn starch, natural flavors, soluble corn fiber, psyllium husk, salt, cheddar cheese powder, buttermilk powder, onion powder, nonfat milk, calcium carbonate, yeast extract, sunflower lecithin, stevia, whey powder, turmeric oleoresin and a trivial amount of sugar.
And they have less than 2% of the next ingredients:
|Nacho Cheese||Romano cheese, butter, tomato powder, spice, chia seed, paprika extract|
|Cheddar and Sour Cream||Sour cream, garlic powder, acacia gum, paprika extract|
|BBQ||Tomato powder, garlic powder, spice, salt, soluble corn fiber, chia seed, malic acid|
Can you eat Quest Nutrition Protein Protein Chips on the keto diet?
When you look into the table of the nutritional information you can see that the Quest Nutrition Protein Chips are very high in protein with 18 and 19 grams, sufficient in fat at 5 and 6 grams and very low in net carbs at 4 grams. This makes it easy to fit into a low-carb and keto diet.
However, when you look into the ingredient list, you may notice that they contain small amounts of non-ketogenic ingredients. Things like cornstarch and sugar are not keto-friendly, so they are not strictly keto-friendly.
Overall, the Quest Nutrition Protein Chips are a great way to add crunchiness and taste to your diet and add 19 grams of protein in one serving. They are suitable for people on a low-carb and the keto diet if you do not mind small amounts of non-ketogenic ingredients.
#3. Whisps Cheese Crisps
The Whisps Cheese Crisps are low-carb and high-protein cheese crisps that are made by master cheesemakers in the USA. The Whisps Cheese Crisps are a great way to add crunchiness and flavor to your diet without the carbs.
They are airy, crunchy, and delicious, and they are made from real cheese, without artificial ingredients, and without preservatives. They are gluten-free, lactose-free, peanut-free, and vegetarian-friendly.
They come in 4 different flavors and those are Parmesan, Cheddar, Nacho, BBQ, Tomato Basil, and Tangy Ranch.
Here is the nutritional information on 1 bag or 18 grams of the Whisps Cheese Crisps.
|Calories||100 kcal||110 kcal||110 kcal||110 kcal|
|Protein||9 grams||9 grams||6 grams||6 grams|
|Fat||7 grams||7 grams||9 grams||8 grams|
|Total Carbs||1 gram||1 gram||1 gram||2 grams|
|Fiber||0 grams||0 grams||0 grams||0 grams|
|Net Carbs||1 gram||1 gram||1 gram||2 grams|
Here is the nutritional information on 1 bag or 18 grams
|Cheddar||Cheddar cheese, annatto|
|Nacho||Cheddar + whey, maltodextrin, onion, tomato, yeast extract, salt, garlic, lactic acid, citric acid, paprika extract, spices, chili extract|
|Tangy Ranch||Cheddar + maltodextrin, buttermilk, dextrose, garlic, yeast extract, onion, tomato, salt, citric acid, sugar, spice, lactic acid, paprika, malic acid, natural flavor, vinegar.|
Can you eat Whisps Cheese Crisps on the keto diet?
By looking at the table with nutritional information, you can notice that they are extremely low in carbs, just 1 or 2 grams, which is expected because they are made from real cheese. This makes them really easy to fit into a low-carb or keto diet.
When we look into the table of ingredients, you can see that the Parmesan flavor and Cheddar flavor are made just from cheese, and that simplicity is what makes them keto-friendly and great for anyone on a low-carb diet.
But, the Nacho and Tangy Ranch flavors do have some non-ketogenic ingredients such as maltodextrin and dextrose, so they are not strictly ketogenic. However, both products still stay extremely low in carbs, so they would be great for those on a low-carb diet and those on a keto diet that do not mind small amounts of non-ketogenic ingredients.
#4. EPIC Pork Rinds
Pork skin can be a great way to satisfy the craving for something crunchy to snack on without eating carb-filled potato chips.
The EPIC Pork Rinds are made from seasoned and fried pork skin, which makes them a tasty and crunchy snack, but without the carbs.
They come in a variety of flavors and seasonings such as Chilli Lime, BBQ, Maple Bacon, Sea Salt & Pepper, Pink Himalayan + Sea Salt.
Here is the nutritional information on one serving of 14 grams of EPIC Pork Rinds
|Chilli Lime||Pink Himalayan + Sea Salt|
|Calories||70 kcal||70 kcal|
|Protein||11 grams||11 grams|
|Fat||2.5 grams||2.5 grams|
|Total Carbs||0 grams||0 grams|
|Fiber||1 gram||0 grams|
|Net Carbs||0 grams||0 grams|
The base ingredient is pork skins, which are antibiotic-free. The pork skins are seasoned and flavored with the following ingredients:
|Chilli Lime||Paprika, pork fat, salt, citric acid, sea salt, onion powder, lime juice, guajillo chile pepper, jalapeno pepper, red pepper, garlic powder|
|Pink Himalayan + Sea Salt||Pink Himalayan salt, sea salt|
Can you eat EPIC Pork Rinds on a keto diet?
The pork rinds have both 0 grams of net carbs and they also have keto-friendly ingredients, meaning that they are a great snack for people on a low-carb or the keto diet.
#5. 4505 Meats All Natural Pork Rinds
The 4505 Meats All Natural Pork Rinds are a brand that has pork rinds in two different forms, chicharrones and cracklins. Both are made from high-quality pork skin that comes from animals that are humanely raised and are seasoned to make incredibly delicious pork rinds.
The chicharrones come in 6 flavors and those are Classic Chilli and Salt, Jalapeno Cheddar, Smokehouse BBQ, En Fuego, and Sea Salt.
The cracklings come in two flavors which are Sea Salt and Spicy Green Chilli & Lime.
Here is the nutritional information on 1 serving or 14 grams of 4505 Meats Pork Rinds.
|Classic Chilli and Salt chicharrones||Jalapeno Cheddar chicharrones||Spicy Green Chilli & Lime cracklings|
|Calories||80 kcal||80 kcal||80 kcal|
|Protein||9 grams||7 grams||7 grams|
|Fat||5 grams||6 grams||6 grams|
|Total Carbs||0 grams||0 grams||0 grams|
|Fiber||0 grams||0 grams||0 grams|
|Net Carbs||0 grams||0 grams||0 grams|
The base is pork rinds with salt that are seasoned and flavored with the ingredients below and fried in rendered pork fat.
|Classic Chilli and Salt chicharrones||Coconut palm sugar, spices|
|Jalapeno Cheddar chicharrones||Cheddar cheese powder, jalapeno powder, organic sugar|
|Spicy Green Chilli & Lime cracklings||Inactive yeast, green chili powder, habanero powder, lime oil|
Can you eat 4505 Meats All Natural Pork Rinds on the keto diet?
By looking at the nutritional table, you can see that the amount of net carbs is 0 grams. That makes the pork rinds very easy to add to a low-carb or keto diet.
In the ingredients list, you may notice that they do have some sugar, but the manufacturer has said that the amount that they use per bag is less than 1/8th of a teaspoon, which is an amount that is not registered by the FDA.
This makes them a great keto-friendly snack option for those on a low-carb diet and those on a keto diet. They are also certified as keto-friendly by a third party board called Keto Certified.
#6. Rhythm Superfoods Organic Kale Chips
The Rhythm Superfoods Organic Kale Chips are made by tossing organic kale into a special dressing made with oils, spices, juices and seeds which are then air-crisped over low heat. They are vegan, non-GMO, and gluten-free.
Here is the nutritional information on 1 serving or 28 grams of kale chips.
|Total Carbs||7 grams|
|Net Carbs||4 grams|
All their ingredients are organic and they are kale, sunflower seeds, tahini, carrot, apple cider vinegar, cane sugar, onion, sea salt and lemon juice.
Can you eat Rhythm Superfoods Organic Kale Chips on the keto diet?
The organic kale chips are a healthy and low-carb snack, they are not fried, they are air-crisped and only have 4 grams of net carbs per 28-gram serving. Which makes them easy to fit into a low-carb or keto dieter carbs.
All of their ingredients are organic, but they do have small amounts of cane sugar and carrots, which are not ketogenic. Overall, it is a good, nutritious, and tasty snack that can make a great addition to a low-carb diet and those on a keto diet that do not mind some non-ketogenic ingredients.
#7. Flock Chicken Skin Chips
Just like the pork skin chips, there are also chicken skin chips. The Flock Chicken Skin Chips are high-protein, low-carb, gluten-free, and have no added sugar, and they can be a flavorful addition to your snacks.
There are three flavors available Original, Barbecue, and Salt and Vinegar
Here is the nutritional information on 1 serving or 28 grams of the chicken skin chips:
|Original||Barbecue||Salt and Vinegar|
|Calories||180 kcal||190 kcal||190 kcal|
|Protein||13 grams||13 grams||13 grams|
|Fat||14 grams||14 grams||14 grams|
|Total Carbs||0 grams||1 gram||1 gram|
|Fiber||0 grams||0 grams||0 grams|
|Net Carbs||0 grams||1 gram||1 gram|
These are the ingredients of the Flock Chicken Skin Chips:
|Original||Chicken skin, salt, soybean oil|
|Barbecue||Original + BBQ seasoning, maltodextrin, onion and garlic powder, spices, tomato powder, paprika, natural hickory smoke flavor|
|Salt and Vinegar||Original + salt and vinegar seasoning, maltodextrin, white distilled vinegar, modified corn starch, citric acid, malic acid, calcium stearate|
Can you eat Flock Chicken Skin Chips on the keto diet?
The Flock Chicken Skin Chips are marketed as 100% ketogenic. And their net carbs say the same. They have none to 1 gram of net carbs per 28 gram bag.
But, if you see the ingredient list, you may notice that they do have some non-ketogenic ingredients. They use maltodextrin and modified corn starch, which are not ketogenic, but they are probably in small amounts, as they do not affect the net carb content. And they also use soybean oil, which is also not keto-friendly.
This makes them not suitable for a strict keto diet.
Overall, they are a great way to add crunch to your diet if you are on a low-carb diet or a keto diet if you do not mind small amounts of non-ketogenic ingredients and soybean oil.
Traditional potato chips are not ketogenic, but there are some great keto chips or ways to replace them, which are listed above.
Traditional potato chips are a big NO in the keto community, but that doesn’t mean that you have to give up the crunchy deliciousness completely.
There are some great chips that are keto-friendly or some chips alternatives that can satisfy your craving for that airy, crispy snack. Potatoes are not the only way you can make good chips, as meat, vegetables and cheese are also a great way to replace the potato chips. The list above contains information about the best chips to buy which are suitable for a low-carb or keto diet.
Photo by depositphotos.com/AndreySt