Transitioning into a low-carb or ketogenic diet doesn’t have to be difficult.

In fact, one of the easiest ways to switch into this low carb lifestyle is to replace all your favorite foods with low carb, high fat alternatives. When the words ‘low carb’ come to mind chips are usually considered on the total opposite end of the spectrum.

But going low carb doesn’t have to mean depriving yourself of your favorite foods such as pasta, bread or chips.

Whether you’re making them yourself or finding them in the store — low carb chips can be a great snack for anyone, but especially individuals on a low carb or ketogenic diet.

What Are Chips and Why Aren’t They Low Carb-Friendly?

With the abundant variety of chips that exist today, there are multiple ways they can be processed and developed before placed out on the shelves of your local store. Whether it’s a classic potato chip or a festive tortilla chip, they are made from either potatoes or corn tortillas, going through a similar process. The potato or tortilla are cut and sliced and then either baked or fried.

That doesn’t sound too bad, right?


Before the frying process, the slices are chemically treated to enhance their coloring. Then they are fried in vegetable oil or canola oil.

Canola oil is an oil you should try your best to avoid. It’s a genetically modified product and can be found in many different packaged and processed foods. Some of the negative effects canola oil can have on your system include increasing heart problems, increasing risk of stroke and hypertension, decreasing normal growth and development as well as causing kidney and liver problems.

One serving of your classic potato chip is one ounce (about 15 chips), creating a total of 160 calories. One ounce makes up about 15 grams of net carbs, two grams of protein, and ten grams of fat. However, only about one gram of those fats are saturated fats.

5 Low Carb Substitutes For Chips

Worried you’ll have to deprive yourself of your favorite snack if you want to start a low carb or ketogenic diet?

No need to worry. We’ve got you covered.

There are numerous recipes and options out there to make your very own low carb chip out of just about anything! Some of these low-carb substitutes include:

  1. Cheese chips
  2. Radish chips
  3. Cucumber chips
  4. Kale chips

#1: Cheese Chips

Yep. You read that correctly. Cheese chips.

For individuals on a low carb or ketogenic diet, dairy sensitivities could still be an issue. But for those who no problems with lactose, you can have the green light to be all about that cheese life.

While cheddar cheese could be considered the best type of cheese for baked cheese chips, any cheese would be rather sufficient.

About one slice (one ounce) of cheddar cheese contains seven grams of protein, making them great for athletes looking to keep up with their protein macronutrients. It also packs some beneficial vitamins such as riboflavin, vitamin A, vitamin B12, calcium, phosphorus and zinc.

So how do you make these baked cheese chips?

Adding to the benefits of these chips, the ingredients list is rather short. All you need is the cheese — about eight ounces of sliced cheddar cheese to be exact. The short list of instructions are as follows:

  1. Preheat the oven to 400 degrees.
  2. Place cheese slices on a baking sheet lined with parchment paper.
  3. Bake for about 8-10 minutes — but pay attention towards the end to make sure you don’t end up burning the cheese.

One ounce of cheddar cheese is 113 total calories, with nine grams of fat (six of those being saturated fats), zero carbs and about seven grams of protein. These cheese chips are not only a great low-carb substitute to potato chips, but a much tastier option as well.

#2: Radish Chips

You may assume that low carb substitutes for potatoes may also be a great low carb substitute for chips as well, right?

Your assumption would be correct.

It’s true radish chips are actually a thing. What are the benefits of using this vegetable as a low carb chip alternative?

Radishes are abundant in vitamin C, potassium, folate, vitamin B6 and manganese. They help with detoxifying the blood of different toxins, improving and preventing osteoarthritis, maintaining health weight loss, improving the health of the heart and improving skin health.

Wondering how to make this nutritional powerhouse into chips? The process is easy enough.

  1. Preheat oven to 375 degrees.
  2. Slice radishes into thin chips and spread on a baking sheet covered with parchment paper.
  3. Lightly mist radish slices with cooking spray and then sprinkle with salt and pepper.
  4. Bake for 10 minutes, flip, and bake for another 5-10 minutes until they begin to look crispy.

One cup of raw, sliced radishes is only 19 total calories with two grams of net carbs, about one gram of protein and zero grams of fat, making them the perfect snack to maintain ketosis.

#3: Cucumber Chips

Whether eaten cold or cooked, cucumber sar ea great snack that can be turned into chips in just a few simple steps. When looking to have a low carb snack, you can slice up a cucumber and eat them as is or you can take it a few extra steps. After slicing the cucumber, the next steps would be:

  1. Preheat oven to 170 degrees.
  2. Pat cucumbers dry.
  3. Place on baking sheet lined with parchment paper.
  4. Bake low and slow for about three hours.

One cup of cucumber provides only 16 total calories, zero grams of fat, protein and fiber. But what they lack in macronutrients they make up for in micronutrients. They are abundant amount of vitamins including vitamin K, vitamin C, magnesium, potassium and manganese.

#4: Kale Chips

A more popular low carb chip substitute could be the nutritional powerhouse that is kale. Kale chips are one of the simplest ways to add a little extra crunch in our life. But first, what makes kale chips such an amazing low carb alternative?

The biggest benefits of kale include its anti-inflammatory effects, its antiviral and antibacterial properties, its combatting of different carcinogens and decrease and prevention of tumor formation. So how do you turn this green, leafy veggie into crunchy, crispy chips?

The directions are easier than you may think.

  1. Preheat an oven to 350 degrees.
  2. Line a baking sheet with parchment paper.
  3. With a knife, remove the leaves from the thick stems and tear into bite size pieces.
  4. Bake until the edges brown but are not burnt — for about 10 to 15 minutes.

One cup of chopped, raw kale provides you with 33 calories, about five grams of net carbs, around two grams of protein and less than a gram of fat.

Thinking you have to deprive yourself of your favorite, crispy snack? Think again!

Not only can you have chip alternatives on a low carb or ketogenic diet, but the options really are endless when it comes to what you can make chips out of. Try one of these recipes today to feel satiated while maintaining ketosis.


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