Low Carb Chips - Chef Abbie Gellman MS, RD, CDN

Low Carb Chips

Chef Abbie Gellman RD

These super simple Low Carb Chips can be made in under 20 minutes and are a hardy, healthy keto-friendly alternative to tortilla and pita chips.  All you need is almond flour and shredded cheese to make these protein and nutrient dense Low Carb Chips.

A Healthy Chip Alternative

These Low Carb Chips will satisfy and quench that snack need, thanks to almonds! Almond Flour has long been touted as a gluten-free alternative to wheat flour, and now we will shine a bright light on its nutritional profile. In a ¼ cup of almond flour there are 170 calories, 6 grams of protein, 15 grams of protein, 2 grams of fiber and just 1 gram of sugar!

Almond Flour is also a great source of vitamins and mineral.  It is a significant source of vitamin E, a fat soluble vitamin high in antioxidants. It is also a good source of calcium, magnesium, phosphorous and potassium. 1

Almond flour has a glycemic index of less than one, which is why they are ideal for making my Low Carb Chips.  The glycemic index is a value assigned to foods based on how slowly or quickly they increase blood glucose levels.  The lower the number the slower and more steadily they release glucose. 2

It has been shown that there is an inverse relationship between almond consumption and type 2 diabetes. So, the more almonds you eat the lower the risk you have of type 2 diabetes. Almonds are also connected with a higher feeling of satiety. That means when you eat these Low Carb Chips your hunger is more likely to be satisfied than if you eat chips made from refined white flour. 3

Keto Diet

My Low Carb Chips are keto-friendly because they are low in carbs and high in protein and fat. The keto (short for ketogenic) diet has been one of the buzziest diet trends over the past few years with people raving about its weight loss potential.

The keto diet replaces carbohydrate intake with fats leading to your body entering a metabolic state called ketosis. During ketosis your body burns fat instead of carbohydrates for energy, which can promote weight loss.  A standard ketogenic diet is 75% fat, 20% protein and 5% carbohydrates.4

The keto diet was originally developed as a treatment for difficult to control seizures in children.  Registered Dietitians and other healthcare professionals note that a ketogenic diet has been successful medical nutrition therapy for epileptic patients.  If you are considering a keto diet I recommend you do your own research and speak to a Registered Dietitian because there is a risk of nutrient deficiencies, constipation and heart disease.5

Almond Flour vs Almond Meal

They are typically right next to each other on the shelves, almond flour and meal have different textures and tastes. Almond flour is typically made by blanching almonds––boiling in water to remove the skins, then blending and sifting into a fine flour. It can replace wheat flour in most recipes for baked goods like cakes and cookies.

Almond meal contains the skins of the almonds and has a coarser texture.  It is great for bread crumbs, meatballs and breading fish and poultry.  I used almond flour for this recipe to give the Low Carb Chips a light, airy and crunchy texture­­­­––a chip must crunch! But if you want a denser, heartier cracker that is more like a Triscuit than try almond meal or play with a ratio of the two!

Store in the refrigerator or freezer

Due to the high oil content of almond flour, it is more susceptible to going rancid. Almond flour can be stored in the refrigerator for 6 months and the freezer for a year.  After you try my Low Carb Chips you most likely will not be needing to store the almond flour for long. To check if your almond flour is still fresh it should have a sweet, nutty aroma and taste.  It will have a notably bitter taste and rancid smell if expired.

Let’s Get Baking!

My Low Carb Chips require only one bowl and can be ready in 20 minutes! Mozzarella is my preferred cheese because it has a neutral flavor, but feel free to try another variety or use a blend! If using fresh mozzarella, it will have a higher water content requiring a bit more almond flour.  Use whatever spices you like, if you plan to make a dip––like guacamole!––use spices that will pair well like chili, garlic and onion powder. Enjoy!

Similar Pages

Looking for other keto-friendly recipes? Try my Cheese Crisps or Cauliflower Steak with Olive Orange Sauce. Need dip ideas to pair with my Low Carb Chips? Try my Taco Dip, Roasted Red Pepper Hummus or Dill Dip.

References

  1. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/553156/nutrients. Accessed April 12, 2020.
  2. Publishing HH. Glycemic index for 60+ foods. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods. Accessed April 12, 2020.
  3. Mori AM, Considine RV, Mattes RD. Acute and second-meal effects of almond form in impaired glucose tolerant adults: a randomized crossover trial. Nutr Metab (Lond). 2011;8:6. doi:10.1186/1743-7075-8-6
  4. Freeman JM, Kossoff EH, Hartman AL. The ketogenic diet: one decade later. Pediatrics. 2007;119(3):535-543. doi:10.1542/peds.2006-2447
  5. Ketogenic diet: What are the risks? – UChicago Medicine. https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/ketogenic-diet-what-are-the-risks. Accessed April 12, 2020.

 

Low Carb Chips

Low Carb Chips

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Course: Appetizer, Side Dish, Snack
Cuisine: American
Keyword: keto, low carb
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6 servings
Author: Chef Abbie Gellman RD

Ingredients

  • 2 cups shredded mozzarella cheese
  • 1 cup almond flour
  • 2 teaspoons spice mixture of your choice

examples:

  • 1 teaspoon cumin and 1 teaspoon garlic powder; OR
  • 2 teaspoons Italian seasoning

Instructions

  • Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  • In a microwave safe bowl, add mozzarella and microwave for 1 minute. Mix and then continue in 10-second increments until cheese is melted.
  • In a different bowl, mix almond flour, salt, and spice mixture. Add in melted cheese and knead until well combined and forms a dough.
  • Make the dough into a ball and place between 2 sheets of parchment or wax paper. Flatten ball with hands then continue with a rolling pin until dough is approximately ¼ inch thick.
  • Remove top layer of parchment paper and cut dough into triangle chip shapes with a knife or pizza cutter. Place chips on the prepared baking sheet in a single layer and bake for 10 minutes or until chips are golden brown.
  • Allow chips to cool before eating. Serve on their own or with salsa or a favorite dipping sauce.

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