Low Carb Snack: Low Carb Egg Chips

No matter what new diet fad I may try, it always seems that I come right back to my Low Carb living.  It’s the ONLY diet that I can stick to so easily and that I don’t feel like I’m starving.  The only setback for me though is that sometimes I get tired of eating the same ol’ thing, I mean there are only so many low carb snacks that actually taste good. That can be dangerous because that’s usually when I start eyeballing other things in the cabinets!  Yesterday, I was in the mood for something crunchy, even though I’m not a chip kind of girl, I do love some chips and dip/salsa on occasion, but I knew I couldn’t take out the bag of tortilla chips or it would be all over with.

 photo 20150219_1706042_zps22okwyo4.jpg

I’d seen on a few blogs like this one where she made chips from cheese, and they look so good, but I wasn’t sure I wanted a “chip” quite that cheesy.   That means I needed a different base, and maybe put a little cheese into it, right?  The only thing I could think of that turns crispy when cooked that is low carb friendly, are the whites of an egg.  So that’s what I used and after a few trial runs on how much to use and how long to cook it to get that perfect non-burned crunch…….I nailed it (or at least I think I did). 

I’m not kidding you these things are soooooo good.  I’m not even going to confess to how many I ate, or plan to eat today but it’s okay, because they have (almost) ZERO CARBS!!!  The eggs I use have 0 carbs, the cheese has 0 carbs, and okay if you use dip like I used ranch which had less than 1 gram of carbs per 2 tbsp.  It’s still way better than regular chips with a trillion infinity grams per serving (which is usually somewhere around 2 chips).  Anyway, enough about that.  These are seriously easy to make, don’t take much time, and you can season them any way you want to for your own taste buds.  They’re really simple to make, I literally just whisked up the egg whites, added a PINCH of salt and pepper and a few pieces of shredded cheese and wah-lah.  I cooked them in a medium muffin pan, although you can use whichever size you wish, and I used a syringe just to make sure I got a similar amount of egg white in each cup (helps them to cook more evenly). Just one more look shall we…….

If you do decide to make some of these, I would love to know how you liked them. 

Zero Carb Cheesy Egg Chips
Serves 1
If you're looking for a low/no carb snacking option that's on the crunchy side, this is a perfect. With just a couple of ingredients and quick cook time, these can be whipped up to satisfy those cravings.
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Prep Time
2 min
Cook Time
15 min
Total Time
17 min
Prep Time
2 min
Cook Time
15 min
Total Time
17 min
Ingredients
  1. 4 Egg Whites
  2. 2 tbsp shredded cheese of your flavor choice
  3. 1/2 tbsp water to thin it out a little
  4. Salt and pepper to taste if desired
Instructions
  1. Preheat your oven to 400 and ready a non stick medium size muffin pan
  2. Whisk together your egg whites, water, and whatever seasoning you want to flavor
  3. With a syringe, fill each muffin cup with approx 2.5ml of the egg white mixture, needs to be just enough to cover the bottom.
  4. Sprinkle a small pinch of the cheese you desire onto each egg white
  5. Bake for 15 minutes to acquire a good crunch without burning, but check them every couple of minutes to make sure.
  6. Remove from oven once they are at your preferred crunch, and enjoy them with any low carb dip or solely on their own.
Notes
  1. With the eggs I used this came out to be about 4 chips per egg white.
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About Amy

I'm a nurse turned stay at home mom, I love to blog about everything from parenting to baking/cooking, playing, toys, tennis, crochet, and my diy projects gone wrong. My household includes the Mr. and I, 3 handsome teen boys, 1 lil' diva (3), and our 2 puppy dogs! Life everyday consists of STILL learning how to parent after all these years with the hilarious stories of parenting, as well as all the other things I'm not good at. Interested in working with me? Contact me at pnppowell09@gmail.com

144 thoughts on “Low Carb Snack: Low Carb Egg Chips

  1. Laura Arreola

    Do you use egg whites from whole eggs? Could I use carton’d egg whites and get the same result?

    Reply
    1. Amy Post author

      Hi Laura, I’ve used both actually and I prefer the carton honestly. Less work and less waste. Works the same πŸ™‚

      Reply
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  8. Estelle

    Good Lord, Amy!!! I’m so glad I found this recipe! The thing I miss the most is my bag of chips! I made them tonight for a snack. This made me so happy…I could’ve cried!! Thank you!!!

    Reply
  9. Manon

    As a type 1 diabetic, I’m always looking for low carb alternatives for snacks. This is what I needed! Thank you so much.
    Much love from France😊

    Reply
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  12. Toni

    I used vinegar instead of water,add some salt and doing the happy dance. I missed salt and vinegar chips. Trying next with jalapeΓ±o powder!

    Reply
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  14. Sherry

    Holy cow these are awesome!

    I made a huge batch tonight. Now you have to know, my daughter is 7 and is the pickiest eater on the planet, she won’t eat meat, but loves cheese. I was trying to figure out how to get more protein in her diet and still let her snack. So we made these together, my first batch was a little thick and I was afraid she wouldn’t go for it since it was more like an egg dish…. she took a bite anyways and was instantly in love. We made 36 chips total and let me tell you, there are none left. My daughter scarfed down the egg and cheese mix like nothing I have ever seen. This recipe is a life saver and so good. I have shared your page with several friends…….

    Delicious!!!

    My daughter wants to make more tomorrow, and I think we are going to add a few other ingredients and see what happens!

    THANK YOU SO MUCH FOR SHARING THIS!!!

    Reply
    1. Amy Post author

      Hi Sherry, this made me smile. So glad she enjoyed them πŸ™‚ Thanks for visiting and sharing!

      Reply
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  16. Kristy

    I made these today and they are DELICIOUS! The first batch I made stuck 😁 . I just used salt/pepper and Italian cheese. They were good but the second batch was better! I spayed the pan good lol and then I used some season all and Mexican taco cheese. Yummy!!!!

    Reply
  17. Emily

    These look fun- I have never seen anything like this before and am looking forward to playing around with different flavors!

    Also, not a big deal but wanted to mention that “wah-lah” is actually spelled “Voila” (it’s French) πŸ™‚

    Reply
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  19. Linda

    Well I am excited! I am going to ty cooking them in a skillet (well…one skillet sized egg white pancake type thing) and then I’m going to cut it and put it in the oven to help dry out. I’ll keep you posted on how the experiment works. Thanks for your creative idea!

    Reply
  20. jenni manchester

    I poured mine onto a parchment lined cookie sheet and cut squares with my pizza cutter.No stick no fuss.

    Reply
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  24. Donna

    When you say you whisk the egg whites–do you just lightly whisk the water into the eggs, or do you whisk them up until foamy, or till stiff? Mine did not crisp — just burned on the edges and were rubbery in the middle… any suggestions?

    Reply
    1. Amy Post author

      I whisk them like I would a scrambled egg, not until it’s foamy though. I did find that in order to get it to crisp they way you like, you can play around with the amount of water you add. I added a little more mine to crisp it up a little.

      Reply
  25. Kathy

    I’m looking forward to trying these. Here is a suggestion for the sticking part: try Demarle silicon baking muffin pans or other shapes. Thanks for the recipe!

    Reply
  26. Lynne Winteron

    Tried them with whole eggs and used turkey baster. Now trying them with Southwestern Style Egg Beaters with Pepper Jack Cheese. Measured with 1 tablespoon, but was too much. 1 teaspoon is more like it. After 10 minutes I turned them out on a parchment lined pan to brown on both sides. Kept the first batch in the fridge a few days, then reheated them a few minutes in oven to crisp up. Fantastic recipe.

    Reply
    1. Amy Post author

      That sounds delicious. I’ve had a lot of readers asking about storing them so thank you for sharing that!

      Reply
        1. Amy Post author

          I haven’t ever made enough to store :/ lol, but another commenter said she made a batch, refrigerated them over night and heated them up the next day and they were perfectly fine.

          Reply
  27. Anonymous

    These came out great. I used the whole egg, not just the white, scrambled them and added a little half and half instead of water. I seasoned them with Cajun seasoning and topped them with shredded Italian blend cheese. I used a turkey baster to gently pour the egg to cover the bottom of the muffin tins. Like a comment about turning them over, but do watch to make sure they do not burn. I’m thinking Southwestern Style Egg Beaters would be great with already added flavor.

    Reply
  28. Janet

    I made these for the first time today. I used my whoopie pie pan. I used 2 tsp of mixture since the pan is a bit larger. I added cheese. Flipped them over half way (I need some practice here) and finished baking the total of 15 min. I plan to make more….the hubby liked them.

    Reply
  29. Jacky

    Great recipe!!! I make cheese chips often, have never thought to add the egg white.
    They aren’t zero carb though. All cheese and all eggs have carbs. The labels are just allowed to round off to zero.
    πŸ™‚ http://ndb.nal.usda.gov/ You can find accurate carb counts on the USDA site.

    Reply
  30. pOts

    made these tonight! Very good! First batch had too much egg white. They didn’t turn out as pretty as yours, but I added Mrs. Dash Garlic and Red Pepper Flakes! Thank you!

    Reply
    1. Amy Post author

      I’m not sure to be honest. I had another reader try these on just a cookie sheet and they turned out alright. I believe she just broke it into pieces. I don’t use parchment paper enough to know how it bakes. Let us know if you try it that way though πŸ™‚

      Reply
      1. Donna Joy Dohme Lopez

        once you start using parchment paper you won’t ever go without. makes baking so much better!

        Reply
    2. Kim

      i do not recommend parchment paper. It gets wet and curls up under the egg white, which makes the chips too thick in the center. You can cover your sheet with foil, though.

      These are good, by the way!

      Reply
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  32. Jenna

    My edges came out burned but the inside of the dish wasn’t crispy. Maybe because I used a brownie baking dish instead of a muffin pan? The taste was good especially after I cut the “chips” in little squares and dipped them in French onion dip

    Reply
  33. Katy

    This is so creative! I love that there’s a bit more to them compared to just the cheese chips.
    I am definitely going to be trying them soon!
    Also, I love eggs so I’m looking forward to the flavor. πŸ™‚ Thank you for this recipe!

    Reply
    1. Amy Post author

      I would imagine that you could :), haven’t tried it like that. I’m going to be playing around with these this week to be able to answer some readers questions.

      Reply
      1. Tisha

        Have you tried it with popcorn flavoring? I have some nocho cheese popcorn flavoring. I think I’m gonna try it. Also do you use a spray to oil the pan?

        Reply
        1. Amy Post author

          Hi Tisha, I didn’t even think of popcorn flavoring. I did however add some grated parmesan to mine the other day and they were pretty darn good πŸ™‚

          Reply
      1. Linda clinton

        I tried them but didnt oil the pan so they stuck and while they were nice they wernt crunchy lookin like yours…any tips?

        Reply
        1. Amy Post author

          You might try using a tad bit of grease to line them it will help the egg crisp up a little more. You can also try either cooking longer until they do crisp up, or even turning the temp up a little. Flipping them half way through also helps πŸ™‚

          Reply
  34. Natasha

    They were sooooo good! However, very time consuming to make. I put a tiny bit of butter in each dish and coated the sides. i didn’t have a syringe so i used a 1/2tsp. To lightly coat the bottom.

    Reply
    1. Amy Post author

      I’m glad you liked them. It does take a lot of time, I’ve seen other who have used the carton egg whites and say they turn out good too!

      Reply
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  36. Melissa

    I tried these chips today and my first batch was a fail. Apparently I didn’t read all the comments thoroughly enough and I didn’t spray my muffin pan. The ones that didn’t stick were very spongy. However, yours looked so good that I had to give it another try. The second time, I sprayed the pan and then I flipped the “chips” about 3/4 through the bake time. They came out beautifully and look very similar to yours. They taste somewhat eggy but I love eggs so I don’t mind that. I paired mine with a “buffalo dip” and although I had to spoon it onto the chip. It was very pleasant. I don’t think mine are as crunchy as yours but this is a great recipe nonetheless. Thank you!

    Reply
    1. Amy Post author

      I’m glad you decided to try them again Melissa. I think it takes everyone a good few tries to figure out how it works best in their ovens. It took me a few tries. I actually do turn mine about half way through, and have been cooking them at 400 the last couple times, makes for a better crisp and they cook faster too. As far as the egg taste, I’m like you , I like it, but it’s nice to add different seasonings to see what tastes the best πŸ™‚

      Reply
  37. Debra

    Made these with carton egg whites, a little dairy free cheddar and a few bacon crumbles in each. Sprinkled with Frank’s Hot Sauce… Amazing! Thanks for a great recipe!

    Reply
    1. Annb

      Was going to ask about using the carton of egg whites. Knew if I kept scrolling maybe somebody else asked and they did thank you!

      Reply
  38. Tracie

    Thank you for sharing your Great idea! I’m going to try tonight! side note: please ignore some of these comments :-).

    Reply
  39. Alica

    I was wondering if I can make a big batch of these and store them for up to a couple weeks? Would they go bad? And would it be okay to leave them at room temperature?

    Reply
    1. Amy Post author

      Alica, I honestly have yet to make a big enough batch to have to store them, only because I’m not sure how they would store or for how long. I’d hate to give you an answer on that one, although I’ve been wondering myself. I’ll be making some next week for a trip I’m taking so maybe I can test it then lol.

      Reply
      1. Anonymous

        Curious if you were able to test out storing them? Breezed through the comments And didn’t see an update so if there was one and I missed it I’m sorry. Really looking for something to make and take to work for that snack time. Getting tired of pepperoni chips.

        Reply
        1. Amy Post author

          I found a reader who had tried to store them and they worked fine. She said she stored them in a bag in the fridge and then reheated them the next day and they were fine. I’m not sure as to storing them any longer than that.

          Reply
  40. panda

    Such a fun idea! I tried it but I think I used too much egg.. But they were still pretty good! I might try it again with less egg to make it crispy and adding old bay to make old bay chips!
    Thanks for the recipie!

    Reply
  41. kendra

    I just tried these and they crisped too much and were really hard to get out of the pan. I had to use a larger muffin sheet so I doubled the MLs per section. They looked nothing like yours. I also forgot the water! I’m going to try them again though!

    Reply
    1. Amy Post author

      I think the water helps them crisp better. You may have to play with the amount of time you cook them, that’s what I had to do. As far as them being hard to get out, I use a dark non stick muffin pan and spray the bottoms, they don’t stick. Not sure how you can fix that other than maybe trying another pan maybe? Sorry it’s not coming out right for your πŸ™

      Reply
  42. jojo

    I recently discovered that bagged, shredded cheese is coated in potato starch, cellulose powder or calcium sulfate. Sad because I love the convenience factor. I always wonder about the effects of certain additives and stalls doing the ketogenic plan.

    Reply
    1. Amy Post author

      That would be interesting to look into, I hadn’t heard that. I have gotten extremely picky in the cheeses I buy the last few months after watching videos on some questionable cheese products πŸ™‚

      Reply
  43. Jan

    Do you use pourable carton of whites only or the fresh eggs you have to crack and separate? I was wondering how to use the tools it’d have left over. The carton seems the best option if you make these regularly. They look good, Must try!

    Reply
      1. Joyce

        Send all yolks to me, please, and I’ll even pay postage! Just joking, but I do like the yolks very much, and would have to work this recipe with whole eggs because I detest the whites.

        Your auto correct makes me think of my sister’s Kindle; if she emails me from it, it “corrects” many words to things that make no sense at all, and it has her frustrated, and me laughing.

        Reply
        1. Amy Post author

          Lol, Joyce I honestly didn’t care for egg whites AT ALL before this. However, the seasonings and textures make it not seem too much like it’s just the white. I love the yolk too though, just doesn’t work as well in these chips πŸ™‚

          Reply
    1. Amy Post author

      My boys are big egg eaters (like omelets several times a week) so these don’t go to waste when I make my chips. Otherwise, the carton is the best way to go.

      Reply
  44. Cindy

    i am a huge chip fan….so these sounded interesting…except for the egg part. Not a fan of eggs. Do these have an eggy flavor??? Thanks so much!

    Reply
    1. Amy Post author

      Hi Cindy, yes they do have an egg flavor, but you can season them any way you like really. I happen to LOVE eggs so it doesn’t bother me lol.

      Reply
      1. Christine

        Try chopping us some chives and adding those. I don’t like eggs, but since they are such a healthy cheap protein I eat them anyway. Chopped chive, a little red chili power and feta cheese fix that egg flavor!

        Reply
        1. Amy Post author

          That sounds good. I had some with garlic and pepper the other day. Been testing new flavors πŸ™‚

          Reply
    1. Amy Post author

      Hi Carol, I’m not real sure to tell you the truth. I make them often but only enough to snack on over the course of a couple of hours. I’m not sure how they would do in a lunch pack….I would think it would depend on the type of packaging you kept it in…wish I could help more.

      Reply
  45. Dawn garrido

    super great idea I would not have come up with on my own. I made these in mini muffin pans, so 5 minutes was good. I did use carton egg whites and Pam in between sets. Sprinkled Kraft Parmesean cheese in each cup, garlic salt and cayenne. Yummy!!!

    Reply
    1. Amy Post author

      Oh that combination of seasoning sounds yummy! I love that you can flavor them differently to change things up. Glad you liked them, thanks for stopping by :).

      Reply
  46. TerEsa

    I don’t like cheese (I know weird). Can they be made without cheese. Also, did you spray the mini muffin pan?

    Reply
    1. Amy Post author

      They can absolutely be made without cheese πŸ™‚ I actually only use cheese in mine every now and then, and yes I do spray my pan in between each batch, they come out very easy.

      Reply
  47. Penny

    Hello Amy thanks for sharing. I will have to try these. Will you tell me the name brands of the eggs and cheese you used?

    Reply
    1. Amy Post author

      Hi Penny, I use the big box of eggs they sell at Walmart,called Great Day Farmer’s Market, and when I do use cheese, it’s either Sargento or a local grocery store label here in town.

      Reply
    1. Amy Post author

      Hi Lori, I just whip it like I would if I were scrambling them, enough to mix the water with it and thin it out a little bit.

      Reply
  48. Shea

    These are a great LOW CARB option. They are not zero carbs though. Very few foods have zero carbs.

    Reply
    1. Amy Post author

      Yes very few do, the eggs I used to get had at least 1 carb in them, these however that I use now read 0 on the label, as well as the cheese. It’s hard to find things with none in them though….makes me wonder if the amount is so low in them that they just put 0. Might have to look into that.

      Reply
      1. Shirley

        As long as you stay under 100 gm of carbs per day you will definitely lose weight! I was on the Atkins diet for many years. The first 4 months I lost 70 lbs. but also worked out quite regularly. Even after losing 70 lbs. I still needed to lose more and stayed on the diet until I felt like I was comfortable with myself. On Atkins it says only meat, cheese, eggs and fish for the first 2 weeks and then start adding things. I stayed on the meat, cheese, eggs and fish for a very long time, around 7 years, but I added things when I wanted to that were still as low in carbs as possible because you have to have other things too. You do crave! I made all kinds of low carb desserts and new dishes. I kept the weight off for a very long time. Started back in 1996 and really just started adding weight back over the past few years due to health problems and not enough exercise. LOVED ATKINS!! Your chip thing looks good will have to try it.

        Reply
        1. Linda

          Sorry to ask this, but would your health problems have anything to do with staying on a low-carb diet for such a long time? It is not advisable to stay on a low-carb diet for any extended length of time. Alternating 4-5 days of low carb with 2-3 days of high carb days will work wonders for weight loss. Even trying 6 low-carb and one high carb day (but only for a short period of time). Hope you are healthy again soon!

          **Looking forward to trying these chees-eggie crisps!

          Reply
          1. Amy Post author

            Hi Linda, hope you like them if you do try them. I’ve gone on this diet several times over many years. I’ve never stayed on it strictly for super long periods of time. Now days, I have kind of figured out what foods I tolerate better than others, and actually give myself more allowances. I use this diet as a kick start to get where I want to be and then just try to maintain a lower carb diet, but not a total zero carb. That and vitamins makes a huge difference. I’ve had to start those even though I hate taking them lol. The health thing for me is just a combination of many things I’m sure.

          2. Laura S.

            I’ve low carbed for 13 yrs and am in perfect health. Before low carbing I was on cholesterol meds and was taken off all within a yr of low carbing. Shirley is wrong about what Atkins says to eat in the first 2 weeks (induction). You are also supposed to have 2 cups of salad and 1 cup of other veggies and after that you can add in berries. The latest science they now have on low carb diet…it is the optimal way to eat and maintain health for most people. Problem is bad press and people who DON’T thoroughly do their homework. A low carb diet incorporates LOTS of veggies and lower sugar fruits, berries in particular and a modest amount of whole grains. Many also confuse ketogenic diet with low carbing (basically staying on an induction menu). Some people enter a low carb diet thinking they can eat a pound of bacon and a tub of mayo a day and be healthy.. they can’t and any responsible low carber knows this. Some will lose some weight anyway.. at first… especially if they have a lot of weight to lose. Over the years I cannot even begin to tell you how many people told me they were low carbers and then told me what they eat and I knew they had no idea what they were doing. And you are def correct about the cycling with higher carb days. The latest research is showing 11 days low carb and then about 4 days higher (not a package of oreos higher, lol) is showing the best results.

          3. Amy Post author

            You’re right Laura. When I first started low carbing I stayed as low carb to 0 as possible lol. I have learned a lot more through the years and there have been changes. Now days, I stay low carb but not religiously. I’ve found that it’s okay to stray a little, and do eat fruits (not so much veggies since I’m not a veggie eater). But I low carb more as a maintenance now than for weight loss. Thanks for sharing πŸ™‚

  49. lisa

    That’s the strangest thing I’ve ever heard of. So much so, that I’m guessing it’s good. I pinned it to try later. I just got some hummus, so I’ll make these chips some time this week. Thanks for the recipe!

    Reply
    1. Amy Post author

      I sprayed my pan with Pam between each batch Cici. I also used eggs from the carton πŸ™‚ I don’t use fresh, so it’s perfectly fine.

      Reply
    2. Amy Post author

      Hi Cici, I acutally spray my pan with Pam between each batch, that way they release easy. I would imaging egg whites from the carton would be even more convenient actually πŸ™‚

      Reply
    1. Amy Post author

      I’ve never made a big enough batch to have leftovers :/ I have wondered about refrigeration. Not sure they would stay crisp.

      Reply
    1. Amy Post author

      I’ve wondered about that, but I don’t think the yolk would crisp up like the white. I might try this week and see how it turns out.

      Reply
  50. Megan

    Can you tell me more about the pan you used? I’m trying to figure out the size, and ‘medium’ I think means like a standard cupcake size? Thanks πŸ™‚

    Reply
    1. Amy Post author

      Hi Megan, the pan I used wasn’t the mini ones, but it wasn’t the larger muffing ones, so I’m guessing small :/ I know the bottom of each cup is about 2″ diameter if that helps. The egg shrinks up as it cooks so they won’t be as big.

      Reply
        1. Amy Post author

          I’ve never made enough to store. I make just enough to snack on, so I couldn’t even tell you how they store, or how long.

          Reply
  51. Dee Lafrenz

    They look wonderful. I have to try these. Trying to lose weight, and thinking about the zero carb also. Thanks for the ideas. I pinned this to Pinterest so I can come back again.

    Reply
  52. Gabby

    If I feel the urge for a chip, I bake or microwave some pepperoni slices. They crisp up really nice for a 0 carb snack. Perfect for a crispy, slightly spicy chip substitute.

    Reply
    1. Amy Post author

      I usually snack on pepperonis right out of the bag :), but I’ve been wanting to try them like you suggested as well, would definitely be quicker than the eggs lol.

      Reply
      1. Cynthia

        I prefer the pepperonis right out of the bag, myself. I tried putting them in the microwave and crisping them up but for some reason, to me, they seem WAY saltier when they get crisp. It may just be me but I prefer them cold and not crispy!

        Reply
    1. Amy Post author

      Thank you Patricia, well, cheeses vary, but if you’re just making them with the egg white, one large eggwhite makes about 4-5 chips and each egg is approx. 17 calories, so not too bad for a batch of them I don’t think.

      Reply

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