When you think of snacks, the first things that probably come to mind are high-carb options — potato chips, corn chips, and crackers. We’re almost certain you thought of one of those, considering they’re the most common snack foods.

But these snack staples aren’t exactly on the list of what you can enjoy on the keto diet. High in carbs and lacking nutritional value, nutritionists are of the consensus that they’re not suitable for keto dieters who need to watch their carb intake. 

Looking for keto-approved chips can be a challenge. So you don’t have to scratch your head thinking of what you can and can’t eat in between meals, we lay down everything you need to know in this article.

The Challenge of Finding Keto-Friendly Chips

Chips are staple snack foods, but finding ones that are keto-friendly isn’t exactly a walk in the park. Most chips available in the market contain high-carb ingredients, like potatoes, corn, or wheat flour. They are also often seasoned with added sugars and starches, which increases their carb content. 

Because of this, they most certainly do not align with the principles of keto, which limits carb intake to 20 to 50 grams per day. Finding snacks that are low in carbs and satisfy keto requirements, but have the same taste, texture, and appeal as regular chips, is tricky — but not if you know the key qualities to look for. 

Key Qualities of Keto-Friendly Chips

We spoke to keto experts who said that there are three main things you need to check to help you identify keto-friendly chips: 

• The main ingredient: Chips are usually made with potatoes or ground corn, which are both high in carbs. For a keto-friendly option, look for chips made with alternative low-carb ingredients like pork rinds, cheese, egg whites, coconut, and seaweed. 
• The cooking oil: Even if the main ingredient is keto-approved, you have to check the oil in which it’s cooked. Anything fried with common oils like canola, corn, soybean, or sunflower oil is not keto-friendly. Instead, opt for those cooked in keto-approved oils: coconut oil, olive oil, butter, or animal fats. 
• The additives: Prepackaged chips are notorious for having hidden carbs and sugars. You have to carefully peruse the ingredients list to make sure there aren’t any sugar, starchy fillers, or preservatives. 

In watching out for the three items above, your goal is to look for chips that are suitable for your keto diet. They should be low in carbs (5 grams of net carbs or fewer per serving), high in healthy fat, contain no hidden sugars, and preferably made with clean, whole food-based ingredients. 

Types of Keto-Friendly Chips to Consider

So, what kind of chips can you eat on keto? The good news is you have plenty of options! Take a look at the types of chips you can enjoy that meet the key criteria for keto-friendly snack food. 

Cheese-Based Chips

Cheese is naturally high in fat and low in carbs and can be keto-friendly, depending on the variety you go for. Parmesan and cheddar are among the types of cheese that make the perfect base for keto chips, fried or baked until crispy.

Meat-Based Chips

Meat is a staple in the keto diet, helping meet fat and protein macros. So you’ll likely find chips made from pork and beef formulated specifically for keto dieters.

Pork rinds, chicharrons and beef jerky crisps are popular options. Most come lightly salted or flavored — but watch out for added sugars in seasoned meat chips. 

Vegetable-Based Chips

Vegetable chips are gaining popularity, especially among health-conscious individuals. The veggies are dehydrated and baked to give them a light and crispy texture — the perfect healthy alternative to junk food. 

However, keto experts warn that not all vegetable chips are suitable for the keto diet. Many options in the market today are high in carbs, so you have to be selective about the type of vegetable chips you consume. 

Skip those made with starchy vegetables like potatoes, corn, peas, and squash. Instead, opt for chips made with low-carb veggies, such as zucchini, kale, cucumber, or radish. 

Nut and Seed Chips

You can’t go wrong with nuts and seeds when looking for keto-friendly chips. These are usually made from almond flour and a combination of healthy nuts and seeds. Common options you’ll find in the market are flaxseed crackers and almond crisps.

Nut and seed chips are designed to be low-carb, keto-friendly alternatives to traditional chips and offer an abundance of nutrients, from fiber to vitamins and minerals. 

Where to Buy Keto-Friendly Chips

As more and more people adopt the keto diet regime, brands are scrambling to provide the demand for keto-friendly chips. You’ll likely find some options in the snack aisle of your local grocery store, but health food stores will have more variety. 

Online platforms and specialty keto stores will also offer a wide selection of keto-friendly chips so you can stock up! 

Making Smart Choices When Buying Chips

Buying keto chips should be done mindfully. Before putting a bag in your cart and checking out at the counter, make sure to do the following first: 

• Read the nutrition label: Check the net carb content and verify that it meets your daily macros. 
• Check the ingredients: Watch out for hidden sugars, starches, or unhealthy oils. Make sure every ingredient, from the base to the cooking oil to the seasoning, is keto-approved. 
• Verify the serving size: Only buy enough to meet your macros. Don’t overconsume keto chips, as even the littlest carbs can add up and exceed your daily carb allowance. 

How to Incorporate Keto-Friendly Chips into Your Diet

Keto-friendly chips should be a part of your diet plan. Enjoy them any time you need a bite between meals. You can eat them as is, or get creative with dips and toppings. Seasoned keto dieters usually pair keto chips with guacamole, sour cream, or cream cheese dips, or add them to salads and soups. 

The most important thing to remember is to snack strategically. Plan your low-carb late night snacking in accordance with your daily macro goals!