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Keto Crunchies Recipe

One of the hardest things for me to give up on keto were salty, crunchy snacks. This includes things like popcorn, potato chips, and pretzels. I have tried many things over the years to replace them, but nothing was quite the same until now. These "Keto Crunchies", as I like to call them, are the perfect substitute for that crunchy, salty snack that we all love while watching a movie. Plus, they're low in calories and have great keto macros.


Prep Time: 10 minutes

Bake Time: 30-35 minutes

Servings: 4

Macros per serving (35 grams):

Calories: 211

Fat: 14g

Protein: 14g

Net Carbs: 4g

Total Carbs: 4g



(Ingredients can be purchased by clicking on the green link)



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Let's Do This!

  1. Before starting, make sure your whipped cream siphon has been in the refrigerator for at least an hour.

  2. In a large mixing bowl, combine the whey protein, mct powder, cheese powder, xanthan gum, salt, and cream of tartar.

  3. Whisk until all clumps are broken up, and the powder is uniform.

  4. Create a well in the center of the dry ingredients.

  5. Add the heavy cream and egg whites to the well. Combine by first mixing in the center, then slowly start pulling in powder from the sides. This method prevents clumping.

  6. Transfer the mixture to a 500ml whipped cream siphon.

  7. Charge with an 8 gram N2O charger.

  8. Shake 5-10 times, then place in the refrigerator until ready to use.

  9. Preheat your oven to 275F.

  10. On a 2-3 baking sheets lined with parchment paper, squirt the mixture out of the siphon into small dots. They should be roughly 1/2 inch wide. Do not make them too large or they will take a long time to bake. If you do this in batches, return the siphon to the fridge between batches. Remove from the fridge 10 minutes prior to use or the mixture may not want to come out.

  11. Bake for 30-35 minutes. The "crunchies" should be firm on all sides and golden brown. If they are not, return to the oven for 3-5 minutes at a time.

  12. Once cool, transfer to an airtight bag for storage at room temperature.


How We Did It!

4,204 views1 comment

1 bình luận

21 thg 2, 2022

If I don't have a whipped cream dispenser can I just drop them?

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