Remaining carbohydrate restricted can support glycemic control, broader metabolic health and craving management. These guides offer practical substitutions for familiar foods and drinks to help you sustain that eating pattern. Weight loss is not a required goal or a guaranteed result.
Replacement foods are tools for adherence and flexibility, not weight-loss tools in themselves. Some options satisfy a craving; others may leave you wanting more. Check the ingredients and total carbohydrates in the portion you eat, then notice your glucose response, hunger and cravings. Choose the options that work for you.
When you want something crunchy, it helps to have a few options ready. Compare the ingredients in packaged snacks, or try one of the simple cracker recipes below.
In this guide
| Option | Type |
|---|---|
| Quest chips | Ready-made |
| Moon Cheese | Ready-made |
| Whisps and other cheese crisps | Ready-made |
| Flackers | Ready-made |
| Schoolyard Snacks cheese puffs | Ready-made |
| Pork rinds: Epic and Pork King Good | Ready-made |
| Wholesome Yum almond-flour crackers | Recipe |
| Quick cheese crackers | Recipe |
| Hemp-heart crackers | Recipe |
Browse all replacement guides.
Chips & Crackers
- Quest chips: Similar in texture and flavor to Doritos. Available in convenience stores and online.
- Moon cheese: Similar to Cheetos. Check current local or online availability.
- Cheese Whisps: Some new flavors that have dextrose (a hidden sugar), so better to stick with the parmesan, cheddar or asiago varieties. You can find these at Whole Foods, locally, or buy Trader Joe's version called "Cheese Bites." Many supermarkets now carry some variation on these, different brands, etc. Just check ingredients before purchasing.
- Flackers: flax seed crackers available in a few flavors (avoid the one with currants)
- Schoolyard Snacks Cheese Puffs: contains some less than ideal ingredients like sunflower oil and tapioca fiber, but in a break-glass-in-case-of-emergency situation, these are an option.
- Pork rinds: There are often hidden sugars in pork rinds (maltodextrin, dextrose), so check ingredients. Epic is a “cleaner” brand (available at Whole Foods and online), but some of their flavors have sugar. Same with Pork King Good – watch for hidden sugars in some of the flavors.
- Almond flour cracker recipe (Wholesome Yum)
Quick cheese crackers
Sargento ULTRA THIN provolone cheese, cut into quarters and bake low and slow at 220F for 90 min. When they are done, take out of the oven and salt. Let them cool until crisp, then serve on their own or with a keto dip.
Hemp-heart crackers
Recipe from The Ketonist.
- ½ cup cold water
- 2T Great Lakes gelatin (orange can)
- ¾ c hemp hearts (shelled hemp seeds)
- 1 tsp. coconut flour
- Pinch salt
- Optional seasonings: everything bagel, Italian seasoning
Directions
- Put water in cold saucepan, sprinkle gelatin over the top and let it sit for 5 minutes.
- Turn heat on medium and stir to create a texture like frothy egg white.
- Remove from heat and mix in hemp hearts, coconut flour, salt and seasonings.
- Spoon small discs on parchment paper covered baking sheet. Make the discs as thin as possible so they get crispy.
- Bake at 350 for 20-25 minutes (until browned – keep an eye because they can burn quickly).
- Store covered in the refrigerator.
