Are plantain chips keto friendly? – Calories, Nutrition and Keto Recipes

Are plantain chips Keto-Friendly?

Plantain chips are not Keto-Friendly. The ketogenic, or keto, diet is a low carb, high fat diet that aims to reduce carbohydrate intake substantially and replacing it with fat. This reduction puts your body into a metabolic state called ketosis. Plantain chips have a relatively high content of carbohydrates which makes them unsuitable for a Keto diet.

Nutritional Facts About plantain chips

Plantain chips are a popular snack made from sliced plantains that have been fried or baked. While they are delicious, they contain a significant amount of carbohydrates and calories which are not ideal for someone following a ketogenic diet.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The average weight of a bag of plantain chips is around 85 grams, or approximately 3 ounces.

Additional Information About plantain chips

Plantain chips are rich in several essential vitamins and minerals. They are a good source of vitamin A, vitamin C, and certain B vitamins. They also provide minerals like potassium and magnesium. However, because they are often fried in oil and salted, they can also be high in sodium and unhealthy fats.

Other Foods To Match With

Plantain chips can be enjoyed alone, or can be paired with various dips like guacamole, salsa, or hummus. They also make a crunchy addition to salads and can even be used as a gluten-free alternative to croutons. Since they have a slightly sweet taste compared to regular potato chips, they can also pair well with spicy or tangy dishes to balance out flavors.

8 Famous Keto-Friendly Dishes To Try

1. Keto Baked Plantain Chips

Plantains are not typically considered keto-friendly due to their high carbohydrate content. However, by using green plantains and limiting the portion size, you can make a keto-friendly version of plantain chips. These chips are baked to reduce the amount of oil used, making them a healthier choice. Serve them with a keto-friendly dip for a satisfying snack.

2. Keto Friendly “Plantain” Chips made with Zucchini

This recipe substitutes plantains with zucchini to create a keto-friendly version of plantain chips. Zucchini is low in carbs and rich in fiber, making it a great option for the ketogenic diet. The zucchini slices are baked until crispy and can be seasoned to taste. It’s a tasty snack when cravings kick in.

3. Spicy Keto Plantain Chip Chicken

This recipe, again, adopts green plantains for their lower carbohydrate content. The plantains are made into chips, baked, and then crushed, and used as a coating for chicken instead of flour. It’s perfect for anyone who wants to enjoy the flavor of plantains without going over their daily carb limit.

4. Keto Flaxseed Plantain Fries

Rest assured, you can still enjoy your delicious fries on a keto diet. This recipe replaces plantains with flaxseed to cut down on carbs. Flaxseed is rich in fiber and healthy fats, keeping you satisfied for longer without affecting your ketogenic state.

5. Keto-Friendly Plantain-less Nachos

This recipe uses slices of bell peppers or zucchini instead of plantain chips as a base for nachos, making them completely keto-friendly. Topped with cheese, ground beef, and other favored toppings, you won’t even miss the plantain chips in this delicious take on a traditional favorite.

6. Keto Beef Plantain Pie

In this recipe, the plantains are swapped for cauliflower, a keto diet staple. The cauliflower is mashed and used along with almond flour to create a low-carb pie crust. It’s then filled with a spicy beef filling and baked to create a comforting, keto-friendly dish.

7. Gluten-free Keto “Plantain” flatbread

Coconut flour replaces plantains in this keto-friendly version of plantain flatbread. The coconut flour offers a light, fluffy texture, and a subtly sweet flavor while keeping the carbs to a minimum. This flatbread is an excellent side dish for soups and stews or a base for pizza.

8. Keto Tropical Plantain Salad

In this recipe, green plantains are thinly sliced, baked till crisp, and used as a garnish on a fresh salad. The combination of the crunchy plantain chips with avocado, cucumber, and a tangy lime dressing will make a refreshing and filling meal. However, be careful with the portion of plantain chips to keep it keto-compliant.

Are plantain chips keto-friendly?

Plantain chips are not typically classified as keto-friendly. The ketogenic diet has carbs making up 5-10% of daily caloric intake. A single serving of plantain chips can easily breach this limit as it contains a high amount of carbs coming primarily from the plantain itself. On average, plantain chips contain roughly 49% carbs which is much higher than the carb-boundaries that the keto diet allows.

Can I eat plantain chips on a cheat day?

If you are following a strict ketogenic diet, having plantain chips on a cheat day could interfere with your ketosis state due to the high carb content. It is advisable to plan your cheat meals with foods that are less likely to kick you out of ketosis or boost your carb intake significantly. In certain cases, plantain chips can be included in moderate amounts if they do not push your carb intake above the daily limit (usually around 20 to 50 grams for a standard keto diet).

Can I make my own keto-friendly plantain chips?

While traditional plantain chips may not be keto-friendly due to their high carb content, there might be ways to prepare them in a more keto-friendly fashion. The key would be to use green plantains which have slightly fewer carbs than the ripe ones and decrease the serving size. However, keep in mind that even with these adaptations, plantain chips should be considered more of an occasional treat rather than a staple in a ketogenic diet.

What are the nutritional facts of plantain chips?

A 1-ounce (28 grams) serving of plantain chips has roughly 150 calories, 9 grams of fat, 16 grams of carbs, 1 gram of fiber, and 1 gram of protein. It’s important to remember that nutritional values may vary based on the brand or recipe.

Are there any keto-friendly alternatives to plantain chips?

Yes, there are several keto-friendly alternatives to plantain chips you can consider. Low-carb vegetables like cucumber, zucchini, and bell peppers can be sliced thinly and baked to make crispy chips. Additionally, other keto-friendly options are cheese crisps, flaxseed crackers, pepperoni chips, and kale chips. These alternatives pack less carbs and are high in fat, aligning with the principles of a ketogenic diet.

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