Keto substitutes for chips & crackers

Net carbs compared

Potato chips (1 oz (about 15 chips)) 14 g

Pork rinds (1 oz) 0 g

Parmesan crisps (1 oz) 0.9 g

Pepperoni chips (15 slices) 0.4 g

Almond flour crackers (serving) 2.6 g

Kale chips (1 cup chopped) 0.1 g

Cucumber & bell pepper (1 cup sliced) 3.2 g

The best swaps

1. 1

   Pork rinds

   Zero carbs and airy-crisp. Use them as chips or nacho scoops.

   Best for: Nachos, dips

   0 g net / 1 oz · 100% fewer Nutrition
2. 2

   Parmesan crisps

   One ingredient, baked until golden and crunchy.

   Best for: Snacking, salad toppers

   0.9 g net / 1 oz · 94% fewer Nutrition Recipe: Parmesan Crisps
3. 3

   Pepperoni chips

   Baked pepperoni slices turn into salty, crunchy chips.

   Best for: Pizza cravings

   0.4 g net / 15 slices · 97% fewer Nutrition Recipe: Crispy Pepperoni Chips
4. 4

   Almond flour crackers

   Crisp, sturdy crackers for cheese boards and dips.

   Best for: Cheese plates

   2.6 g net / serving · 82% fewer Recipe: Rosemary Almond Flour Crackers
5. 5

   Kale chips

   Feather-light and salty with almost no carbs.

   Best for: Light snacking

   0.1 g net / 1 cup chopped · 100% fewer Nutrition Recipe: Crispy Kale Chips
6. 6

   Cucumber & bell pepper

   Fresh crunch for scooping guacamole, salsa and dips.

   Best for: Dips

   3.2 g net / 1 cup sliced · 77% fewer Nutrition

Tips for better chips swaps

• Pre-portion nuts and crisps — crunchy snacks are easy to overeat even when they're keto.

More recipes that replace chips

Breakfast

Pork Rind Chilaquiles Verdes

6.7 g net carbs 30 min · 3 variations

Dinners & mains

Salmon Patties

3.3 g net carbs 30 min · 3 variations

Dinners & mains

Shrimp Ceviche

6.3 g net carbs 28 min · 2 variations

Sides & swaps

Cheesy Broccoli Casserole

6.3 g net carbs 55 min · 3 variations

Soups & salads

Chicken "Tortilla" Soup

5 g net carbs 50 min · 2 variations

Soups & salads

Taco Salad

7.4 g net carbs 27 min · 3 variations

Breads & baking

Keto Soft Pretzels

3.8 g net carbs 35 min · 3 variations

Breads & baking

Keto Tortilla Chips

1.9 g net carbs 27 min · 3 variations

Foods this guide replaces

Potato chips 14 g net carbs · 1 oz (about 15 chips) Not keto Tortilla chips 18 g net carbs · 1 oz (about 10 chips) Not keto Crackers 11 g net carbs · 5 crackers Not keto Pretzels 22 g net carbs · 1 oz Not keto Popcorn 5.1 g net carbs · 1 cup air-popped Limit