Keto Air Fryer Veggie Chips: A Crispy, Healthy Snack

For those following a ketogenic diet, finding satisfying and healthy snacks can sometimes be a challenge. Potato chips, a classic snack, are typically off-limits due to their high carbohydrate content. However, with a little creativity, it's possible to enjoy crispy, crunchy chips without derailing your keto goals. This article explores how to make delicious and healthy keto-friendly veggie chips using an air fryer, oven, or dehydrator, focusing on zucchini chips as a prime example.

Why Zucchini?

Zucchini is a wonderfully versatile low-carb vegetable, making it an excellent base for keto chips. It's low in carbohydrates and can be transformed into a satisfyingly crispy snack with the right preparation and cooking method.

Methods for Making Keto Veggie Chips

There are several ways to achieve crispy keto veggie chips, each with its own advantages:

• Air Frying: This is the fastest method, producing crispy chips in a matter of minutes. However, it requires cooking in batches since the zucchini slices need to be laid out in a single layer.
• Oven Baking: Oven-baking allows you to cook a larger quantity of chips at once and provides more control over the crisping process.
• Dehydrating: A food dehydrator works well, but it takes the longest time, requiring 8 to 12 hours to achieve the desired crispness.

Key to Crispiness: Moisture Removal

One of the most important tricks to getting zucchini chips nice and crispy is the advanced prep. The secret to achieving perfectly crispy veggie chips lies in removing as much moisture as possible from the vegetables before cooking. Here's how:

1. Slicing: Slice the zucchini very thinly, no more than 1/8th of an inch thick. A mandolin slicer is highly recommended for achieving uniform thickness. A food processor with an adjustable slicing disk can also work.
2. Salting: Arrange a single layer of slices in a colander in the sink and lightly salt it. Add another layer and more salt, and continue to do so until all of the zucchini slices are used up.
3. Draining: Allow the salt to do the hard work of drawing out the moisture for one hour.
4. Patting Dry: Lay the slices out on a tea towel pat them dry with another tea towel or rag.

Basic Keto Zucchini Chip Recipe

Here's a basic recipe that can be adapted for air frying, oven baking, or dehydrating:

Read also: Guilt-Free Keto Snack: Cheese Curds

Ingredients:

• 2 medium-sized zucchini
• 1/4 teaspoon salt (approximately)
• Avocado or coconut oil spray (or liquid oil)
• Desired seasonings (see suggestions below)

Instructions:

1. Prepare the Zucchini: Slice the zucchini crosswise into 1/8 inch thick slices using a mandolin slicer or food processor.
2. Remove Moisture: Place the zucchini in layers into a colander or sieve, sprinkling with a little salt with each layer. Let drain one hour.
3. Preheat (for oven/air fryer): Preheat the oven to 225F or the air fryer to 350F.
4. Dry and Arrange: Lay the zucchini slices out on a tea towel and pat dry with another tea towel. Then lay them out on the prepared baking sheets (for oven) or in the air fryer basket (in a single layer). For dehydrating, lay the zucchini in single layers in the dehydrator discs.
5. Oil and Season: Spray lightly with the avocado oil spray or brush lightly with liquid oil. Sprinkle with desired seasonings.
6. Cook:
   • Oven: Bake 70 to 90 minutes, until dry, browned, and crisp, rotating sheets halfway through baking. If some chips are crisp early, remove them from the pans and return the rest to the oven.
   • Air Fryer: Air fry 10 minutes or so, until crisp.
   • Dehydrator: Dehydrate until crisp, anywhere between 8 and 12 hours at 135F.
7. Cool and Store: Serve immediately. Store in a covered container on the counter for up to 3 days. If they soften as they sit, simply re-crisp them in a warm oven or air fryer.

Seasoning Suggestions

How you choose to season your zucchini chips is up to you, but I do have some tasty suggestions!

• Smoked Paprika: Adds a smoky flavor reminiscent of ketchup chips.
• Ranch Seasoning: For a classic ranch flavor.
• Dill Pickle Seasoning: Adds a tangy, briny flavor.
• Sour Cream and Onion Seasoning: Recreates the popular chip flavor.
• Garlic Powder: A simple and savory option.
• Everything Bagel Seasoning: Adds a variety of flavors and textures.
• Onion Powder and Chili Powder: For a Southwestern kick.
• Lemon Herb: Zucchini slices tossed in a blend of fresh lemon zest, dried thyme, rosemary, and a pinch of salt.
• BBQ: Zucchini slices coated with a smoky BBQ seasoning mix, including paprika, garlic powder, onion powder, and a hint of brown sugar or coconut sugar.
• Spicy Ranch: Zucchini slices seasoned with a mixture of ranch seasoning and cayenne pepper for a zesty kick.

Air Fryer Zucchini Chips with Parmesan, Garlic, and Herbs

For a more flavorful variation, consider this recipe:

Ingredients:

• 1 medium zucchini
• Sea salt
• Parmesan cheese
• Italian seasoning
• Garlic powder
• Paprika
• Olive oil cooking spray

Instructions:

1. Prepare Zucchini: Line a baking sheet with paper towels. Slice zucchini thin (1.55mm) & sprinkle with salt. Let sit for 10 minutes.
2. Mix Seasoning: Combine parmesan and spices in a medium bowl. Add some cracked black pepper for even more flavor.
3. Season & Preheat: Preheat the air fryer (345°F).
4. Cook: Spray the air fryer basket to prevent sticking, and add the zucchini in batches in an even layer. Cook for 12-14 minutes, checking the chips as they cook and removing any that are done, continue cooking the rest since some may cook faster than others.
5. Cool & Crisp: Remove the chips & cool on paper towels.

Tips for Avoiding Soggy Chips

• Remove Excess Moisture: Do not skip the step for removing the excess moisture. This is the key step that results in crispy zucchini chips. Remember: moisture is the enemy of crispiness.
• Don't Overcrowd: Do not overcrowd the air fryer basket, or the veggie snacks won’t crisp up. To prevent them from getting soggy, arrange your healthy zucchini chips in a single layer.
• Ensure Adequate Oil: Insufficient oil coating on the zucchini slices could lead to inadequate browning and crispiness.

Serving and Storing

The best way to enjoy these air fryer zucchini chips is with a dipping sauce like ranch dressing, marinara sauce, or a creamy dill sauce. They also go great as a healthy side dish with burgers, wraps, or sandwiches.

Store cooled zucchini chips in an airtight container with paper towels between layers. Reheat zucchini chips in the preheated air fryer at 350°F for 2-3 minutes until hot and crispy. Serve immediately.

Other Keto Veggie Chip Options

While zucchini is a great choice, you can also experiment with other low-carb vegetables:

Read also: Mediterranean Diet Air Fryer

• Cucumber Chips: Salt and vinegar cucumber chips only have 1 gram of net carbs in each serving.
• Beets, Carrots, and Sweet Potatoes: These can be combined with smoked paprika for a colorful and flavorful chip mix.

Air Fryer Zucchini Fries (Keto Option)

Looking for a healthy low-carb alternative to fries? Try air fryer zucchini fries!

Ingredients:

• 2 zucchini
• Olive oil
• Parmesan cheese
• Italian seasoning
• Salt and pepper

Instructions:

1. Cut off the ends of zucchini, cut zucchini lengthwise in half, then cut each half in half, then slice zucchini into shape of fries.
2. Put zucchini fries in a bowl and add olive oil, Parmesan cheese, Italian seasoning, salt and pepper.
3. Working in batches, place the zucchini fries in a single layer in the air fryer. Generously spray zucchini with cooking spray.
4. Cook for 10-15 minutes, or until they are crispy.

Dipping Sauce Ideas for Zucchini Fries

• Avocado Cilantro: 1/2 avocado, 1/4 cup sour cream or Greek Yogurt, 1/4 cup water, 1/2 cup cilantro leaves, 1 clove garlic, 1 teaspoon lemon juice, a pinch of salt.
• Creamy Chipotle: ½ cup mayo, sour cream or Greek yogurt, 2 teaspoons lime juice, 1 teaspoon smoked paprika, 1/4 teaspoon chipotle powder (or 1 teaspoon canned adobo sauce), 1/2 teaspoon chili powder, a pinch of salt.
• Garlic Aioli: 1/4 cup mayo, 1 clove crushed garlic, 1 teaspoon lemon juice, a pinch of cayenne and salt.
• Fry Sauce: 1/4 cup mayo, 2 tablespoons ketchup, 1 teaspoon pickle juice, lime juice or vinegar, 1/4 teaspoon garlic powder.

Read also: Juicy Air Fryer Pork Chops

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