When following a low-carb diet, be it the keto diet, the paleo diet, or any other special diet prescribed by medical doctors to overcome specific health conditions, most people struggle with the sense of “deprivation”—they become trapped in the list of “non-allowed foods”.
After a gastroenterologist diagnosed me with food intolerance, I had to adhere to a strict diet to treat my health condition. This was a turning point in my life that pushed me to come up with ways to enjoy eating foods while following a diet. I learned how to prepare keto-friendly meals and experimented with keto snacks.
In this post, I am sharing my favorite keto chips recipes, particularly veggie chips.
Your taste buds will appreciate the zesty flavors and crunchy textures brought by these delicious chips!
I promise you, potato chips will be a thing of the past.
List of Veggie Chips
Not just yummy, low-carb veggies nourish your soul!
A shout-out for dieters out there: I curated these 6 keto chips recipes for those who are on the hunt for gluten-free and nut-free snacks. The recipes also suit people following a non-dairy diet.
Chips are ordered starting with the vegetables with the least amount of net carbs.
Cucumber Chips With Salt and Vinegar
Even though cucumbers are used with veggies and salads, they are scientifically classified as fruit. This super-nutritious fruit is sought after by those on low-carb keto.
You’ll definitely appreciate the vinegar and salt dressing on these baked cucumber chips.
- 2 medium or 3 small cucumbers
- 1 tbsp olive oil or avocado oil
- 2 tsp apple cider vinegar or vinegar of choice
- ½ tsp pink salt
- Thinly slice the cucumbers using a mandoline slicer.
- Place the sliced cucumber on a paper towel to remove excess moisture.
- Toss cucumber slices with oil, vinegar, and pink salt in a large mixing bowl.
- Place the slices on a baking sheet lined with parchment paper. Dry for 3-4 hours at 175°F, or until crispy.
- Cool down for 10-15 minutes before ser
Nutrition Facts (Serving 0.5 Cup)
Net Carbs: 1 g | Fat: 2g | Protein: 0g | Calories: 25 kcal |
Radish chips are an excellent low-carb substitute for potato chips. You can have them deep fried or baked. You’ll fall in love with these fried, crunchy chips!
- 16 ounces of radishes
- ½ tsp coarse pink salt
- Deep frying oil (Palm oil, avocado oil, or olive oil)
- Boil the thinly sliced radish to soften them, and then let them sit for 2 hours to bring out the moisture.
- Slowly add the radish slices to the hot oil to prevent splashing.
- Fry in hot oil 8-10 minutes/ until radish slices turn to deep golden brown.
- Drain on paper towels and season with pink salt.
2.4 g net carbs; 0.8 g protein; 4.7 g fat; 48 kcal calories.
Spicy Zucchini Chips
Famous for its slightly sweet and relatively mild flavor, zucchini chips work as an amazing appetizer, keto snack, or side dish.
These spicy, crispy zucchini chips are loaded with flavor and nutrients. The dressing used in this great recipe creates an aftertaste you won’t forget.
- 2 medium zucchini or 4 baby zucchini (400 g/ 14.1 oz)
- Juice and zest from 1 lime
- 1 tbsp olive oil or coconut oil
- 1/2 tsp black pepper
- 1/2 tsp chili powder
- 1/2 tsp sea salt
- Preheat the oven to 110°C/230°F (fan assisted).
- In a small bowl, combine the lime juice, chili pepper, and lime zest.
- Use a mandolin to thinly slice the zucchini.
- Massage the spices all over the slices.
- Arrange the sliced zucchini on a baking sheet lined with parchment paper in a single layer.
- Season with salt and drizzle with cooking oil.
- Bake in the oven for 45-60 minutes, or until golden and crispy.
You can play with combinations of herbs and spices to add an incredible flavor to zucchini chips.
- Garlic enhances the mild flavor of zucchini.
- Cayenne pepper adds spiciness to bland vegetables, making them more delicious.
- Oregano is known for its savory flavor as well as its minty intensity.
- Basil has a strong, aromatic flavor that complements and balances the subtle flavors of squash and zucchini.
- Rosemary is a strong-flavored, pungent herb. Fresh or dried, rosemary will complement the sweetness of squash and zucchini.
- Italian seasoning is a blend of dried herbs that adds flavor to grilled, baked, or sautéed zucchini and squash. It is made up of basil, thyme, marjoram, and oregano.
Nutritional Value (Per Serving 1/4 Cup)
3.2 g net carbs; total carbs 4.6 g; 1.4 g protein; 3.8 g fat; 54 kcal calories.
Kale Chips- Leafy Greens
These quick-and-easy kale chips will pacify your cravings for potato chips and popcorn. It’s also a tasty way to get more servings of nutritious leafy greens into your ketogenic diet plan, and it only takes three simple ingredients.
- 1 cup curly kale (torn into bite-sized pieces with stems removed)
- ½ tbsp olive oil
- Pink salt or sea salt (to taste)
- Set aside a baking sheet lined with parchment paper. Preheat the oven to 350 F.
- Place the kale pieces in a small bowl and use your hands to massage the oil into the kale leaves until evenly coated.
- Arrange the kale on the baking sheet so that none of it overlaps.
- Bake for 8-10 minutes, or until the edges are brown but not burnt.
- Sprinkle with salt and serve!
Nutritional Value (Per Serving 1 Cup)
3.5 g net carbs; 3 g protein; 7 g fat; 93 kcal calories.
Any leafy green can be turned into chips. spinach, collard greens, chard, beet greens, dandelion greens, you name it!
Crispy Mushroom Chips
The savory, slightly woodsy taste of mushrooms spreads across the tongue and lingers in your mouth.
Not only are they naturally low in carbs, but they’re also packed with fiber, vitamins, minerals, and antioxidants, which places mushroom chips as my favorite chips of all time.
Choose Portobello mushrooms because they crisp up well in the oven.
- 6 to 8 Portobello mushrooms (600 g/ 10.6 oz)
- 4 tbsp coconut oil, avocado oil, or ghee melted
- Sea salt and pepper
- Preheat the oven to 150 degrees Celsius/300 degrees Fahrenheit (fan assisted). Thinly slice the mushrooms with a knife or a mandolin.
- Arrange the mushrooms in a single layer on a baking sheet lined with parchment paper.
- Brush melted ghee or coconut oil over each mushroom.
- Season the mushrooms with salt and pepper to taste. Simply add some chili powder, garlic powder, or other seasonings to make it spicier.
- Bake for 45-60 minutes, or until the mushrooms are crispy and golden brown. To ensure even baking, rotate the tray 2-3 times.
- Allow cooling to room temperature.
Nutritional Value (Per Serving 1/3 Cup)
3.9 g net carbs; total carbs 5.8 g; 3.2 g protein; 15.5 g fat; 169 kcal calories.
Tortilla Chips- Cauliflower Chips
Munch on these low-carb tortilla chips, which make a perfect alternative to the traditional, high-carb tortilla chips.
Take Away– Cauliflower is a key ingredient in the ketogenic diet. It’s low in carbs and so mild in flavor that it can be used in both sweet and salty recipes.
- 2 cups riced cauliflower (12 ounces)
- 1 ⅓ cups finely grated Parmesan cheese
- ½ tsp ground pepper
- ¼ tsp sea salt
- ½ tsp dried Italian seasoning
- Preheat oven to 375°F and line 2 large baking sheets with parchment paper and spray them with cooking spray.
- Place the cauliflower in a microwave-safe bowl and warm up for 2 minutes, stirring halfway through, until tender.
- Squeeze out as much liquid as possible from the cauliflower using a clean kitchen towel.
- Combine the cauliflower with Parmesan, Italian seasoning, pepper, and sea salt in a medium mixing bowl.
- Portion mounds of cauliflower mixture using a leveled tablespoon, and place them on the baking sheets (2 inches apart).
- Press each portion into a circle about 1/8 inch thick using the bottom of a measuring cup or glass.
Nutritional Value (Per Serving 3 Chips)
5 g total carbs ; 74 calories; fat 4g; cholesterol 12mg; sodium 353mg; dietary fiber 1g; protein 5g; sugars 1g; saturated fat 2g.
Low- Carb Mixed Vegetables Chips
Who is not fond of a colorful low carb snack? Just be careful of how much you eat because they are not carb-free! This mix is not recommended for those on low carb keto.
I prefer beetroots, carrots, and parsley roots, but you can go for other vegetables, such as turnips, sweet potatoes, or celeriac.
Your confidence level must have gone up after going through most of the recipes for low-carb snacks. To prepare the mixed vegetable chips, you just need to follow the steps of the other recipes. And remember, you have three options: an air fryer, an oven, or deep frying.
You owe it to yourself. There is always room and time for perfectly crispy low-carb chips that satisfy your cravings. After walking you through the different keto snacks and briefly describing their flavors, you’re a step closer to having and enjoying your healthy snack. Mission Completed!