2-Ingredient Keto Cheese Crisps
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2-Ingredient Keto Cheese Crisps

When you need an easy low carb snack on your keto diet, give these easy 2 ingredient cheese crisps a try.

keto cheese crisps

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This baked cheese recipe will change your life.  They are the ultimate low carb snack, dipper, or easy appetizer recipe sure to be a huge hit at any party.  You may have seen other similar low carb recipes, but this one is slightly different because it is not made on a standard baking sheet or cookie sheet, but in a mini muffin pan which makes for a thicker crisp.  These also happen to be a bit higher in protein, entirely gluten free, versatile, and so simple to make.

The Main Ingredients in These Cheese Crisps Include:

  • Hard cheese of choice
  • Egg whites

While it is true that most of the best nutritional benefits and healthy fats in eggs are in the yolk, egg whites can also have their place in on a ketogenic diet.  Not only are the a great source of quality protein, but they are also extremely versatile.  They can be used in omelettes, breakfast quiches, savory recipes, baked goods, and even in smoothies.

Benefits of Egg Whites:

  1. Rich in protein
  2. Supports electrolytes
  3. Boost weight loss

#1: Pure Protein

More than half the protein of an egg is found in the egg white.  One cup of egg whites provides approximately 25 grams of pure protein.  This comes in handy on a ketogenic diet when you are tracking macros and at the end of the day you have already hit your carb limit and dietary fat.  This high quality, nearly pure form of protein provides amino acids your body cannot produce on its own and needed for muscle tissue repair, to build muscles, boost your immune system, and maintain oxygen in your red blood cells.

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#2: Potassium

One of the main pitfalls of the ketogenic diet is the dreaded keto flu.  This can greatly be avoided simply by balancing your electrolytes.  Electrolytes like potassium and sodium help your body balance the fluid in your cells.  Foods like egg whites that are rich in potassium can help restore and maintain this balance, encourage normal muscle function, and keep your heart healthy.

#3: Low Calorie

When you eat egg whites, you get all of the benefits of a high quality protein, but without the extra calories that are mainly found in the yolk.  The ketogenic diet is largely based on a higher healthy fat intake, but depending on your goals this macronutrient is mainly what you would be altering for weight loss.  Egg whites will help boost your protein goals, but still keep your healthy fats a bit lower.

When you need just a touch more dietary fat and some protein, these cheddar crisps are a great snack to incorporate on your low carb diet.  These are delicious fresh out of the oven, but may also come in handy when you need just a touch of fuel in your tank to keep you energized.  Make a big batch of this cheddar crisps recipe during your next meal prep and snack on them all week long.  This is the perfect low carb snack to toss in a baggie and eat on the go.  

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2-Ingredient Keto Cheese Crisps

keto cheese crisps
  • Author: Corina Nielsen
  • Total Time: 15 minutes
  • Yield: 20 crisps 1x
Scale

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup egg whites
  • 1/2 cup shredded cheddar cheese or shredded parmesan cheese
  • salt and pepper

Optional Added Ingredients/Seasoning: ½ teaspoon garlic powder, ¼ teaspoon chili powder, ½ teaspoon Italian seasoning mix, ½ teaspoon taco seasoning, ½ teaspoon of cayenne pepper, or 2 teaspoon fresh herbs.

Instructions

  1. Preheat oven to 400 degrees and grease a mini muffin pan very well with olive oil.
  2. Add egg whites to a bowl and add 1/4 tsp of salt and a pinch of pepper. You can also add optional herbs and seasoning if you like. Whisk well until combined.
  3. Spoon about 1/2 tablespoon of egg white mixture into each muffin compartment. The thinner you cover the bottom, the crispier the chips will be.
  4. Top each one with little piles of cheese. The cheese may stick to the edges a bit after baking, so make sure it is not touching the sides of the pan.
  5. Bake for 10-20 minutes or until the edges have turned golden brown. Use paper towels if needed to remove any excess grease.  Remove chips from the tin with a small spatula and enjoy immediately or let cool and store in an airtight container.

Nutrition

  • Serving Size: 1 crisp
  • Calories: 22
  • Fat: 2g
  • Carbohydrates: 0g
  • Protein: 2g

 

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