Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Alexandra V Goldberg, Registered Dietitian
In our previous blog, 3 Steps to Stop Stress Eating – Why You Crave Crisps, Chocolate and Ice Cream, and What to Do Instead , we explored the emotional roots of craving crunchy, salty snacks and what your brain is really asking for when you reach for crisps during a stressful day. And KInD™ Programme friendly!
Well, here’s some good news — we’ve now found a satisfying, crunchy, and healthy replacement for that “crisp fix”.
Introducing:
👉 Low-carb, low-calorie Coconut Cheese Chips — the perfect air fryer snack that’s gluten-free, full of flavour, and brilliantly crisp!
Recipe Highlights:
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This recipe uses wholesome, pantry-friendly ingredients to create a naturally gluten-free and crispy cheese chip that satisfies without the junk.
Dry ingredients:
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30g coconut flour
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50g potato starch (or cornstarch for a lighter crunch)
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40g rice flour (white or brown)
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1/4 tsp sea salt
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10–15g cheddar cheese powder or nutritional yeast (for vegan version)
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Optional: garlic powder, onion powder, lemon zest
Wet ingredients:
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1 egg (or flax egg for plant-based option)
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40–50 ml coconut milk or filtered water
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1 tbsp coconut oil (plus extra for brushing)
🍳 Instructions
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Mix the dough: Combine all dry ingredients. Beat in the egg and slowly add coconut milk or water until the dough is soft and pliable but not sticky.
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Roll and cut: Place dough between two sheets of baking paper. Roll out to 1–1.5mm thickness and cut into triangles or squares.
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Air fry: Preheat air fryer to 160°C. Brush chips lightly with oil. Air fry for 5 minutes, flip, then air fry another 2–3 minutes until golden and crisp.
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Cool completely: Place on a wire rack to cool — they will become crunchier as they cool.
🥣 Storage Tips:
- Once cooled, store in an airtight container or reusable zip bag.
- Add a food-safe silica gel sachet to prolong crispness.
- Best enjoyed within 3–5 days. Avoid humid environments.
Nutrition Info (Per 10-chip serving):
| Nutrient | Amount | % Daily Value* | Notes |
|---|---|---|---|
| Energy | 102 kcal | 5% | Air-fried portion |
| Protein | 2.4 g | 5% | From egg & cheese or yeast |
| Total Fat | 6.8 g | 10% | Coconut oil + flour |
| Saturated Fat | 5.2 g | 26% | High due to coconut |
| Carbohydrates | 8.1 g | 3% | Low compared to crisps |
| Sugars | 0.9 g | 1% | Natural only, no added sugar |
| Fibre | 2.3 g | 9% | Good for satiety |
| Salt | 220 mg | 4% | From cheese or yeast + sea salt |
| Cholesterol | 27 mg | — | From egg/cheese, omit in vegan |
| Calcium | 64 mg | 8% | Higher with Parmesan |
| Iron | 0.8 mg | 6% | From coconut flour & egg |
| Magnesium | 22 mg | 6% | From coconut & rice flours |
| Potassium | 120 mg | 3% | From egg & coconut |
| Vitamin B12 | 0.3 µg | 13% | From cheese or nutritional yeast |
| Vitamin D | 0.4 µg | 8% | From egg yolk |
*Percent Daily Values are based on a 2,000 kcal diet.
Want more recipes tailored for your KInD™ journey? Stay tuned for more clean, keto-friendly staples!
