The afternoon snack attack strikes, and your hand automatically reaches for that familiar rustling packet. But if you're following a ketogenic lifestyle, those classic crisps and biscuits can quickly throw you off course. The good news? You don’t have to give up crunch or flavour to stay on track.
Why Traditional Snacks Are a Keto No-Go
Crisps, crackers, and pretzels are carb-heavy culprits that can kick you straight out of ketosis. A standard 50g packet of potato crisps typically contains around 25–30g of carbohydrates — potentially your entire daily carb allowance gone in a few quick bites.
These high-carb snacks cause a rapid spike in blood glucose levels. In response, your body releases insulin to manage the surge, halting fat burning and promoting fat storage. If you're aiming to maintain nutritional ketosis, that insulin response flips the metabolic switch — your body stops burning fat and starts running on sugar instead, undoing hours or even days of progress.
Refined starches found in standard crisps are especially problematic, as they’re rapidly broken down into sugars, triggering energy crashes and repeat cravings. It’s a vicious cycle that makes staying in ketosis much harder.
Enter the Veggie Chip: Your Crunchy New Best Friend
Thankfully, nature offers plenty of low-carb alternatives that satisfy the need for something crispy and moreish. These vegetable-based swaps deliver on crunch while keeping your carb count firmly under control.
Kale Crisps: A Nutritional Powerhouse
Kale crisps are a firm favourite for good reason. One cup of raw kale contains just 7g of carbs and 1g of fibre — that’s 6g of net carbs. Once dehydrated into crisps, kale becomes a nutrient-dense, flavour-packed snack.
Courgette Crisps: Mild and Versatile
Courgettes (zucchini) are fantastic for crisps due to their subtle flavour and satisfying crunch. With only 4g of carbs per raw cup, they’re incredibly keto-friendly. Their mildness also makes them ideal for bold and creative seasoning blends.
Radish Crisps: The Underrated Star
Radishes might not be your first thought, but once baked, they mellow in flavour and develop a slightly nutty, earthy taste. At just 4g of carbs per cup, they’re a surprisingly delicious and low-carb alternative.
Mastering the Perfect Crunch: How to Make Ultra-Crispy Veggie Crisps
Creating properly crispy veggie crisps at home is easier than you think — it just takes the right technique and a little patience.
Uniform Slicing: Even slices are essential. Use a mandoline or a sharp knife to cut your veg into thin, uniform rounds — about 2–3mm thick. Uneven slices will cook at different rates, leading to burnt edges or soggy centres.
Salt & Sweat: After slicing courgettes or radishes, lay them on kitchen paper and sprinkle with sea salt. Leave for 15–20 minutes to draw out excess moisture, then pat dry thoroughly. This step is key to getting that satisfying crunch.
Low & Slow Baking: Bake at 120°C (100°C fan) for 2–3 hours, turning halfway through. The low temperature slowly dehydrates the veg without burning them. Kale crisps cook more quickly — start checking after 45 minutes.
Don’t Overcrowd: Arrange slices in a single layer on the tray. Overlapping will cause them to steam rather than crisp. Use multiple trays and rotate their position for even cooking.
Crunch Test: Proper veggie crisps should be crisp through and give a satisfying snap when bitten. If they're still a bit soft or chewy, pop them back in the oven for another 15–30 minutes.
Elevate the Flavour: Seasoning Ideas to Keep Things Interesting
The beauty of homemade veggie crisps is the endless flavour possibilities. Here are some go-to seasoning blends to spice up your snack routine:
Cheesy Nutritional Yeast Blend
Get that cheesy, umami-rich flavour without dairy. Mix:
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3 tbsp nutritional yeast
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1 tsp garlic powder
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1 tsp onion powder
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½ tsp sea salt
Perfect for kale or courgette crisps.
Chilli-Lime Zing
For a bold, tangy twist, combine:
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1 tsp chilli powder
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½ tsp paprika
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¼ tsp cayenne (adjust to taste)
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1 tsp lime zest
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½ tsp sea salt
Great for courgettes or radishes.
Garlic & Herb Garden
A classic, fragrant blend:
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2 tsp dried herbs (rosemary, thyme, oregano)
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1 tsp garlic powder
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½ tsp dried parsley
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Sea salt to taste
Especially tasty on radish crisps.
Top Tip: Lightly coat your sliced vegetables with olive oil before seasoning. This helps flavours stick and ensures a golden, crispy finish.
Mindful Munching: How to Avoid Overdoing It
Even low-carb snacks can add up if you're not careful. While vegetable crisps are far better than regular ones, they’re still easy to overeat — especially when they taste amazing.
Portion Before You Nibble: As soon as your crisps are out of the oven, divide them into single servings using small containers or snack bags. This helps prevent mindless overeating.
The 20-Minute Delay: When a craving hits, wait 20 minutes before acting. Often, the urge passes — and you’ll realise you weren’t truly hungry.
Hydration First: Thirst is often mistaken for hunger. Drink a large glass of water and wait 10 minutes — you might find the craving disappears.
Eat Mindfully: Put your portion in a bowl, sit down, and enjoy it without distractions. No phones, no TV. This practice helps you tune in to satiety cues and actually enjoy your food more.
Keep Back-Ups Ready: When time is short, have other keto-friendly snacks on hand — like olives, cheese cubes, or a few macadamia nuts. These can save you when cravings strike and there’s no time to bake.
Making the Switch Stick
Shifting from crisps to veggie alternatives isn’t an overnight fix — it’s a habit in the making. Start by swapping out just one snack a day with your homemade alternative. As your palate adjusts, you may find you prefer the fresher taste and longer-lasting energy.
The goal isn’t perfection — it’s progress. Every time you choose a veggie crisp over a carb-laden snack, you’re supporting your health and your keto journey. Your body will thank you with steady energy, fewer cravings, and consistent fat-burning.
The crunch you crave is absolutely achievable on keto — all it takes is a bit of creativity, planning, and experimentation. Once you’ve nailed your favourite flavours and perfected the crisp, you might just wonder why you ever missed the old ones.