This Avocado Chips Recipe Is the Ultimate Crispy Keto Snack + Uses Just 4 Ingredients!
Grab some Parmesan cheese, seasonings and a ripe avo for this game-changing snack
With options for enjoying avocado being seemingly endless, we’ve found a way to turn them into a delicious and feel-good snack. Enter: Avocado chips, which are salty and crunchy crisps that contain very few carbohydrates. So, whether you’re on a keto diet or just want a lighter version of this classic snack, these chips are perfect for you. They’re also easy to prepare from scratch using 4 ingredients and crisp up nicely in the oven without tons of oil needed. Keep reading for tips on bake this superfood snack in 20 minutes.
The ingredients in avocado chips
Making avocado chips involves blending the fruit with Parmesan cheese, salt, pepper and fresh lemon or lime juice. Once a creamy mixture forms, it’s scooped onto a sheet tray and baked until each portion resembles a crispy round disk. What you end up with is a batch of crunchy and salty chips that are perfect to snack on, especially if you’re on a keto diet.
What makes avocado chips keto-friendly
Avocados not only provide the base for these chips, but they’re also the source of their nutritional benefits. “In general, avocados are a must-have in the ketogenic diet because they contain very little carbohydrates thanks to their high fiber content,” registered dietitian Juliana Tamayo, RD, MS, CNSC, explains. “On average, one avocado has 13 grams of carbohydrates but about 10 grams of dietary fiber, which means only about 3 grams or less are actual grams of carbohydrates.” Research suggests that consuming low-carb keto foods like avocados boosts healthy gut bacteria, resulting in weight loss and a lowered risk of chronic diseases such as cancer and diabetes.
Additionally, a whole (150-gram) avocado contains 240 calories and 22 grams of fat — which is mostly cholesterol-lowering monounsaturated fat. Getting all of these health benefits couldn’t be simpler than making avocado chips. They’ll satisfy your snack cravings like potato chips with the added perk of helping you stick to your long-term health goals!
The key to perfectly cooked avocado chips
While prepping these chips is hassle-free, you don’t want to skip a key step: ripening the avocado. If the avocado isn’t ripe, it’s tricky to mash and blend smoothly with the other ingredients. This creates chips with an uneven texture that’s hard to chew.
You can ripen the fruit within a couple of days simply by placing an avocado in a paper bag with a banana. The natural gas in the banana known as ethylene helps kickstart the ripening process. But, if you’re looking for a quicker way to soften the fruit, check out our guide on how to ripen avocados fast in the microwave. Then, you’re ready to make avocado chips.
How to make delicious keto avocado chips
It’s clear that keto avocado chips have it all as they’re yummy, require few ingredients and are full of nutritional perks. Now, it’s time to make them in your oven using Tamayo’s easy recipe!
4-Ingredient Avocado Chips
Ingredients:
- 1 large ripe avocado, peeled and pitted
- ¾ cup grated Parmesan cheese
- Salt and pepper, to taste
- Generous squeeze of lime or lemon juice
Directions:
- Yield: approximately 24 chips
- Scoop avocado into blender or food processor. Add Parmesan cheese, salt, pepper and citrus juice. Blend until smooth.
- Line 2 baking sheets with parchment paper. Spoon 2 tsp. portions of avocado mixture onto sheet, making sure it’s flat enough and has plenty of space to expand.
- Bake chips 20 to 30 minutes or until they’re crisp and golden brown.
- Allow cooked chips to cool 5 to 10 minutes before enjoying.
- Note: For an extra flavor, add your favorite seasonings like paprika or garlic powder into the avocado dough.
What to serve avocado chips with
Freshly made avocado chips are tasty on their own, though they’re even more delicious served alongside a dip. These recipes for million dollar dip and bagel dip are creamy, hearty and easy to make. You can also combine plain mayonnaise with hot sauce, lemon juice or minced garlic to taste for a 1-minute DIY dip!
For more healthy recipes, check out these dishes below!
Fight Sugar Cravings With These Healthy, 5-Ingredient Peanut Butter Banana Muffins
Lettuce-Wrapped Burgers Save You 25 Grams of Carb Better Spent On a Treat!
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
