Crispy, salty and with no carbs? These chicken chips will be a game changer for your keto diet! All the crunch you crave without the added carbs!
Dealing with the munchies on the keto diet isn’t always easy. You want something that isn’t full of carbs, but can give you a satisfying crunch. Back in the day of my old eating habits, something crunchy and salty would be satisfied by chips. BBQ, sour cream & onion, cheddar cheese, you name it. If it was salty, crispy, crunchy and in a bag, it went into my mouth.
Who’s with me here? You know, “no one can eat just one”? That motto came into being honestly, right?
I live on an urban homestead, and we raise our own chickens for meat each year. That means doing our own butchering, cutting them up, and canning. When we get ready to can our chickens, we need to remove the skin from meat. This helps with keeping the grease factor down in the jars.
I was often left wondering what I should do with those skins? I didn’t want to throw them away. Nor did I want to just give them to the dog. They are not the best in broth, or in canning recipes. There didn’t seem to be anything to make with them. At least until now.
Other Snacks To Try
Crispy chicken skins are a must make. Trust me.
Seasoned with salt and pepper, and air fried or baked until browned and crisp, they are the PERFECT keto snack. Golden brown crunchiness that gives you loads of fried chicken flavor in a thin chip.
You can make these chicken chips in a couple different ways:
- Oven Baked-If you oven bake them on a baking sheet, they will come out crispy, but may have excess oil. Not that excess fat is a problem, mind you, but for some it may be too much.
- Deep Fry-If you choose to deep fry them at 350 degrees, you will get a golden brown naked chicken chip that is best seasoned after draining on a paper towel.
- Air Fry-If you choose to air fry, you can season them before they go into the air fryer, and that flavor will penetrate into the skins while they fry.
Whatever method you choose, you will be left with crunchy goodness in a chicken chip. Make a bunch for movie night, or to replace those fast food fries you may be craving. Fried chicken skins are also perfect for those of us who do not eat pork rinds, as you get the same crunch and crackle in a pork rind replacement.
Need an air fryer? Check out the one I use here at my affiliate partner’s site.
How about other keto friendly dip ideas?
Besides the recipe included for a delicious dipping sauce, try some of these other dipping ideas:
- Cheesy Pickle Dip
- Homemade salsa
- Avocado Egg Salad
- FauxTato Salad
- Serve alongside a soup instead of crackers
Ingredients
- Chicken skin, cut into pieces
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon dried oregano
For sauce pictured (optional)
- ½ cup mayonnaise or sour cream (Mayo is recommended)
- 2 teaspoons yellow mustard
- ½ teaspoon liquid smoke
- ¼ teaspoon lemon juice
- 2 teaspoons sugar-free barbecue sauce
- 1 teaspoon stevia
Instructions
- Preheat oven to 350 degrees. Line a large baking sheet with parchment paper.
- Mix together dry seasonings.
- Place chicken skins on baking sheet. Rub seasonings onto each chicken skin.
- Cover chicken with additional parchment paper or tent with aluminum foil to prevent seasonings from burning.
- Bake for 35 to 40 minutes until crisp. Serve with dipping sauce.
To prepare the dipping sauce:
- Whisk together all sauce ingredients until combined. Store in an airtight container in the refrigerator up to 1 week.
***note–the macros include the sauce, but if you eat just the chicken chips, there would be zero carbs***
What are some ways you would enjoy these chicken chips? Be sure to pin this for later, too!
Chicken Chips-Low Carb, Keto Friendly, Paleo
Ingredients
- Chicken skin, cut into pieces
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon dried oregano
- For sauce pictured (optional)
- ½ cup mayonnaise or sour cream (Mayo is recommended)
- 2 teaspoons yellow mustard
- ½ teaspoon liquid smoke
- ¼ teaspoon lemon juice
- 2 teaspoons sugar-free barbecue sauce
- 1 teaspoon stevia
Instructions
For oven:
Remove the chicken skins from thighs or breasts carefully.
Lay out flat on a baking sheet lined with parchment paper.
Season liberally with salt and pepper.
Bake in a 350 oven for 20 minutes, flipping after 10 minutes.
Drain on a paper towel.
Serve immediately.
For an air fryer:
Heat to 350 degrees
Season skins with salt and pepper.
Lay in a single layer on basket.
Air fry for 20 minutes, until crispy.
Drain on paper towels.
Serve immediately.
For deep fryer:
Heat oil to 375 degrees.
Drop skins carefully into hot oil and fry for 3 minutes.
Drain on paper towels, then season with salt and pepper.
Serve immediately.
To prepare the dipping sauce:
Whisk together all sauce ingredients until combined. Store in an airtight container in the refrigerator up to 1 week.
Recommended Products
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Nutrition Information:
Yield:
1Serving Size:
variesAmount Per Serving: Calories: 1206 Total Fat: 110g Saturated Fat: 21g Trans Fat: 0g Unsaturated Fat: 84g Cholesterol: 102mg Sodium: 2842mg Carbohydrates: 4g Net Carbohydrates: 0g Fiber: 0g Sugar: 28g Sugar Alcohols: 0g Protein: 16g
Zach
Some of Zach's favorite keto resources include:
Perfect Keto: For those who are looking for easy supplements that support a Keto diet, Perfect Keto offers a variety of products that make it easy to stay in ketosis including keto bars, whey protein, and keto nootropics.
KetoLogic: For those who have a sweet tooth, KetoLogic sells keto-friendly chocolate candies with only 1g of net carbs & zero added sugars.
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Hi Heather,
If I am counting my macros, where do I get the nutrition and macros for your recipes? Am I missing them somewhere? The other keto blogs have those with their recipes.
Thanks,
Nancy
The recipe will be updated