For those navigating the ketogenic diet or simply seeking a healthier alternative to traditional snack options, protein chips have emerged as a popular contender. These chips aim to replicate the satisfying crunch and saltiness of conventional chips while delivering a significant protein boost. But do they live up to the hype? This article delves into the world of keto protein chips, examining their nutritional value, taste, texture, and overall appeal.
The Allure of Protein Chips
Snacking on chips offers a simple pleasure, satisfying cravings with a burst of flavor and a delightful crunch. However, traditional chips often lack nutritional value, primarily consisting of carbohydrates and fats. Protein chips offer a potential solution, aiming to provide a healthier alternative that can keep hunger at bay and support various dietary goals.
Opting for a mix of carbs and protein can help keep your hunger under control, reduce blood sugar spikes, and balance energy levels. From a nutrient perspective, protein chips are a healthier snack option than regular chips. The higher protein content will keep you fuller, longer.
Nutritional Landscape: What's Inside the Bag?
When evaluating protein chips, it's crucial to consider their nutritional profile. While they generally offer more protein than regular chips, other factors such as calorie content, fat content, and ingredients should be carefully examined.
Calorie Count
Protein chips average about as many calories per serving as regular chips-ranging from 120 to 170 calories per serving. For reference, a snack-size bag of Lay’s is 160 calories, and Doritos is 150 calories.
Read also: Easy Low-Carb Cheese Crackers
Protein Content and Source
Protein chips made from milk, whey, or soy proteins tend to clock over 10 grams of protein per serving. Plant-based protein chips-typically made with legumes or soy-have lower amounts, anywhere from 5 to 8 grams.
Many of the brands reviewed use protein isolates (which are more processed and trickier to digest) as the main source of protein in their chips.
Other Macronutrients and Ingredients
Like many of the best protein bars, these chips generally pack in anywhere from 6 to 20 grams of protein per serving, but the net carbs, fat, and sodium content can vary rather widely.
Just like any other packaged food item, protein chips can be high in preservatives, artificial flavors, artificial colors, and questionable ingredients.
Top Keto Protein Chip Brands: A Comparative Overview
With a growing number of brands vying for a spot in the keto protein chip market, it's essential to compare and contrast the offerings. Here's a look at some of the top contenders:
Read also: Keto Calorie Counting: A Detailed Guide
Quest Nutrition Tortilla-Style Protein Chips
Doritos fans, assemble! Not only are Quest Nutrition Tortilla-Style Protein Chips loaded with protein, they have the flavor and variety to match my personal favorite chip. I enjoyed Loaded Taco and Chili Lime (both 4 out of 5 for taste), but the Nacho Cheese flavor (5 out of 5 for taste) took me straight back to school lunches and sleepovers. The appetizing flavors weren’t the only reason it landed as my top chip, though. Each 1.1-ounce bag contains 6 grams of fat and just 5 grams of carbohydrates, so anyone looking for a keto-friendly, low-carb snack could easily work them in. Depending on the flavor you prefer, you’ll get 18 to 20 grams of protein in each single-serving bag. And since the chips include high-quality whey protein, they feature all nine essential amino acids. All in all, every member of my household is onboard with Quest Nutrition Tortilla-Style Protein Chips.
Quest chips offer the best of both worlds if you're looking for something low in carbs and high in protein. These chips have double the protein of Hilo Life chips (a total of 18 grams protein per serving) and may be more satiating for that reason. As mentioned, the flavor of these chips are tasty (we think they're on par with Hilo Life chips), and the nacho cheese flavor is our favorite. In terms of texture, the chips are crispy to start (although not quite as crispy as Hilo Life chips), but end with a grainy or even powdery texture (likely due to protein content). The chips are lighter and easier to break than Hilo chips, so you need to be careful when dipping.
Whisps Cheese Crisps
These cheese-based chips come in five delicious flavors and pack in 10 grams of protein per serving. Whisps Cheese Crisps may include the most straightforward ingredient list I’ve ever seen - cheese. Not just any cheese, but 100% artisanal wheel cheese. As an unashamed cheesehead, it’s no surprise that I scored all five flavors a 5 out of 5, but the Parmesan was simply to die for. When I sat down to start typing this review, the thought of these cheesy circles made me stand up and go get some more.
In terms of flavor and texture, we prefer Whisps. It's because they're lighter and more airy in texture than Parm Crisps. We also slightly prefer the flavors of Whisps over Parm Crisps (our favorite flavor is Asiago & Pepper Jack).
Kibo Chickpea Chips
Plant-based chip seekers, look no further. While most protein chips rely on some combo of animal-based ingredients for protein, Kibo Chickpea Chips stick to plant-based ingredients. One serving contains 6 grams of protein and 40 percent less fat than potato chips. These chips get their protein from chickpeas and split peas and come in three fresh flavors: Sea Salt, Mediterranean, and Pico de Gallo.
Read also: Magnesium Supplements for Keto
For a plant-based protein boost, Kibo Chickpea Chips have it all - flavor variety, solid texture, and a very affordable price point. Like the best pea protein powders, its protein is sourced from your favorite tiny veggies - peas.
Wilde Protein Chips
Simply can’t resist a classic potato chip? Swap them for Wilde’s Protein Chips. They have the same texture but are made from 100 percent all-natural chicken breast, egg whites, and bone broth. Which means they’re free of gluten, dairy, nuts, and grains.
Of all the low-carb chips we tried, Wilde chicken chips were the most similar to potato-style chips. They're thin, crispy chips with a texture similar to oven-baked potato chips. Since they're made with chicken, they do have a chickenish flavor and are quite salty and somewhat oily.
Atkins Crispy Protein Chips
Atkins makes crispy protein chips that look like tortilla chips, but are much lighter and crispier. Like many of the tortilla chips in this review, the chips start off with a nice crunch but end with a soft, powdery texture that seems to dissolve in you mouth (but it's not too bad). That said, the flavor of the BBQ is spot on. The nacho flavor is our second favorite followed by the ranch (which is meh).
Hilo Life Tortilla Style Chips
Hilo Life makes keto-friendly almond flour tortilla chips that are 3 net carbs per serving. The chips come in a variety of flavors including ranch, spicy salsa and nacho cheese. We find the texture of Hilo Life chips a little better than Quest chips. On the first bite, the chips are crispy-crunchy (more than Quest chips), but since they're made with almond flour, they end with a grainy and softer texture.
Wholesome Provisions Protein Chips
Pro tip for maximizing snack satiety: Combine protein and fiber. Wholesome Provisions Protein Chips deliver both with a whopping 15 grams of protein and 5 grams of fiber per serving.
Addressing the Texture and Taste Challenge
One of the most significant hurdles for keto protein chips is replicating the texture and taste of traditional chips. Many low-carb alternatives rely on ingredients like almond flour, protein isolates, and alternative starches, which can result in a different sensory experience.
For example, Hilo Life chips are crispy-crunchy, but since they're made with almond flour, they end with a grainy and softer texture. Quest chips are crispy to start (although not quite as crispy as Hilo Life chips), but end with a grainy or even powdery texture (likely due to protein content).
The Case of Protes Protein Chips: A Cautionary Tale
Not all protein chips are created equal, and some may fall short of expectations. Protes Protein Chips, for instance, received a rather unfavorable review.
Imagine all the things you’d find in a woodworking shop and place them in a bag with a little bit of salt and you’ll pretty much sum up Protes Protein Chips. Barf! While Protes chips are packed with protein, they’re not packed with a lot of flavor. The taste and texture makes me think these may have been made using waste from a wood shop.
Making an Informed Choice
When selecting keto protein chips, consider the following factors:
- Nutritional goals: Determine your desired protein intake, calorie limits, and macronutrient ratios.
- Ingredient preferences: Opt for chips with whole food ingredients and minimal artificial additives.
- Flavor preferences: Explore different flavors and brands to find options that satisfy your taste buds.
- Texture preferences: Consider whether you prefer a crispy, crunchy, or softer texture.
- Dietary restrictions: Ensure the chips align with any dietary restrictions, such as vegan, gluten-free, or soy-free.
Beyond Protein Chips: Exploring Other Keto-Friendly Options
While protein chips can be a convenient snack, it's essential to explore other keto-friendly options to maintain a balanced diet. Some alternatives include:
- Cheese crisps: Whisps and Parm Crisps offer a cheesy and crunchy snack with minimal carbs.
- Pork rinds: 4505 Chicharrones Pork Rinds are a zero-carb option that provides a salty and savory crunch.
- Snack mixes: Catalina Crunch offers a keto-friendly snack mix with a variety of flavors and textures.
- Vegetables with dip: Celery sticks, cucumber slices, or bell pepper strips paired with guacamole or a keto-friendly dip provide a nutritious and satisfying snack.
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds offer healthy fats, protein, and fiber.
- Hard-boiled eggs: A simple and protein-packed snack that can be prepared in advance.
- Avocado: A creamy and nutrient-rich fruit that can be enjoyed on its own or as part of a snack.