Posted by Maria Emmerich in chips, gluten free, kids, PURE PROTEIN/FAT DAY, side dish, snack, vegetarian 28 Mar 2012

Testimony of the Day

Photo Testimony: Maria, I have been a HUGE fan of your blog for over a year now. I bought just about every book that you have published!

Ketogenic diet not only changed my life, it has changed my whole family.

Just like you, I adopted my daughter Michelle. We were in the process if adopting from Guatemala when international issues suddenly made that impossible. Less than three months later, a barely two lb baby was born to a birth mother who decided to place her daughter. I spent a whole month in the NICU holding her, feeding her, changing her…. She got bigger and stronger every day. The Neonatologist told me that she was estimated to be 8 weeks premature, she had a traumatic delivery. Birth-mom had no pre-natal treatment, and baby’s heart stopped while inside the womb and needed emergency resuscitation. We were to expect developmental and neurological complications.

Everyone that I met kept telling me, “Do you think that adopting this child is such a good idea. Biracial, neurologically damaged, & family history of mental illness?”
I said, “Hey, that’s my kid your talking about. Btw, your kid just ate his own poop!”

I was so busy and overjoyed being a Mom, moving from FL to Boston with a 6 mo old, starting a new job, etc… I neglected my health. Boom! Type 2 diabetes. That is when I discovered ketogenic diet, your books, recipes, etc.

To date, I lost over 100 lbs (and counting). My now five-year-old us better than normal. She reads and writes at THE FIRST GRADE level!  When I changed my diet, all of a sudden her interest in food changed towards the types of food that I ate. Her favorite is “Yum-tella waffles” from your combined cookbook.

My husband no longer needs statins and I am completely off my Diabetes meds!

I love the fact that we share soooo many common interests: kids, cooking, keto, exercise (I was a BIG athlete too).

Have a great day. Thank you for your blog & books!”

To get started on your transformation, click HERE. 



Migraines and Headaches

When clients come to me pleading for help eliminating migraines, I grin because to me it is an easy fix and I know they are going to feel wonderful soon. I have clients wanting me to help eliminate their chronic headaches and migraines all the time. I have lots of tips and tricks up my sleeve so when I started having headaches, I was puzzled. It all started when I decided to see if I were a candidate for LASIK eye surgery (which I am not). The clinic requires you to wear your glasses for a few days which my glasses are a bit weak, but I still wore them for the required time.

Once I heard the bad news that I was not a candidate since my eyes are just too bad (I’m a -11 prescription), I put my contacts back in. That day, my 3 year old was being a typical 3 year old and I blamed my headache on his behavior. But when the headaches continued for the next 3 days, I knew something was wrong. I went to the eye doctor and yep! I was over-prescribed. I was SO ecstatic to go down a 0.5 because that meant I could wear “night and day” contacts (the kind that you can wear for a month without taking out). They don’t make “night and day” in a -11 but they do in a -10.5!!!

Anyway, my point is, there are numerous nutrition reasons for headaches and migraines but one thing that is often over-looked is our eye sight. So when nothing else is working, get your eyes checked! First off, you must drink half your body weight in ounces. Dehydration and not enough quality salt are main causes of headaches. There are a few other major causes of severe headaches and migraines, and they all can be healed by a well-formulated keto-adapted diet as well as therapeutic doses of vitamins and minerals which you may be deficient in. If you need more help in eliminating migraines and headaches click HERE for a detailed supplement plan for only $25.

Read all about how to eliminate headaches and migraines in my new book Keto-Adapted.


If you would like to help out a small family, rather than large business, I am happy to announce that you can now get my books as a high quality ebook that works on any platform. Plus, most of the profits don’t go to Amazon or apple! Click HERE or select “My Books” above to get your copy now!

Click HERE to get a limited edition of the Hard Cover.

Click HERE to get a soft cover.

Thank you all for your love and support!



3 egg whites
1/8 tsp cream of tartar
1/2 cup freshly shredded cheddar cheese (frozen)
Parmesan cheese (if desired)

Preheat oven to 300 degrees. Put the frozen cheese in a food processor/blender and chop, until it’s in tiny little pieces.

In a mixing bowl, whip the whites with cream of tartar until VERY stiff peaks form. Sprinkle the chopped cheese, on top of the egg whites. Then, with a rubber spatula, fold the cheese into the egg whites, VERY CAREFULLY, being careful not to disturb the fluffy whites, but thoroughly spread the cheese, throughout.

Carefully place the mixture into a large Ziplock baggie, cut a ½ inch hole in the corner of baggie. Gently squeeze onto cookie sheet in CHEETO-like shapes. I would suggest using a sheet of parchment baking paper, to line your pan, but if you don’t…grease the pan. Lightly sprinkle grated parmesan cheese, on top of each puff.

Bake at 300 degrees, for 20-30 minutes. The longer you can bake them (without them getting too brown), the crispier they will be. For even crispier puffs, turn off the oven, and leave them in the oven for at least 30-minutes. Store in a tightly sealed, air-tight container. Makes 6 servings.

Store Bought Cheetos = 150 calories, 10g fat, 2g protein, 13g carbs, 0.5g fiber (12.5g effective carbs)
“Healthified” Cheetos = 46 calories, 3.1g fat, 4.2g protein, trace carbs, 0g fiber (0g effective carbs)


  • Dee G February 22, 2012 at 6:20 pm / Reply

    This looks so awesome! My 6-year-old loves Cheetos. I’m going to give this a try. 🙂

  • Tina February 27, 2012 at 6:04 am / Reply

    When do you add the cream of tartar? When you whip the egg whites?

  • Tina February 27, 2012 at 6:04 am / Reply

    When do you add the cream of tartar? When you whip the egg whites?

  • Maria Emmerich February 27, 2012 at 2:49 pm / Reply

    Yep, I just fixed it Tina! Thanks for pointing that out:)))

  • Megan K. March 11, 2012 at 9:30 pm / Reply

    I made these today, and wow, they are SO good! My skeptical parents loved them too 🙂 Can’t wait to make them again!

    • Maria Emmerich March 12, 2012 at 12:51 am / Reply

      Thanks girl!;))) they are tricky but soooo good!

  • Kim May 3, 2012 at 9:10 pm / Reply

    I can never get my peaks very stiff

  • Anonymous June 17, 2012 at 3:28 am / Reply

    How long would you say these stay good for?

    • Maria Emmerich June 17, 2012 at 7:57 pm / Reply

      I would think they would stay in a ziplock for a couple weeks before getting stale. You could always make a bigger batch and freeze some if you wanted. 🙂

  • Anonymous September 28, 2012 at 10:05 pm / Reply

    I am new to your blog and am so impressed with your recipes. It would be helpful to know which one of your cookbooks contains the recipe you feature on a blog post. I am wanting to try them all but I see you have several cookbooks. Maybe I need to buy them all!

    • Maria Emmerich September 29, 2012 at 2:17 pm / Reply

      My older recipes (more than 1.5 years old) would be in the cookbook “Nutritious and Delicious”. The newer ones would be in one of the color cookbooks in “The Art of Eating Healthy” Series. Thanks! 🙂

  • Anonymous February 21, 2013 at 4:54 am / Reply

    These are great! Thanks again for the innovative recipes-

  • niel March 9, 2013 at 9:52 pm / Reply

    Hello Maria,

    What if I don’t have cream of tartar? Would using a substitute ruin the recipe?

    • Maria Emmerich March 10, 2013 at 3:54 pm / Reply

      You could try it without. It helps the whites stay stiff. 🙂

  • Aleh June 19, 2013 at 10:10 pm / Reply

    whats the serving size

    • Maria Emmerich June 20, 2013 at 1:07 pm / Reply

      It really depends on how big you make them. 1 serving is about an ounce or 1/6th of a recipe. 🙂

  • Marialuvsjah4ever July 23, 2013 at 6:42 pm / Reply

    This might be a dumb question but do you grate the cheese and then freeze it?

    • Maria Emmerich July 24, 2013 at 1:03 pm / Reply

      Yes, that is what I do. 🙂

      • Niella August 24, 2014 at 5:21 am / Reply

        I just tried this and jkbulin’s tip. It was all ruined by the condensation that formed on the cheese and egg whites. 🙁 Man, and my egg whites were actually stiff this time around. I even realized that I had added 1 cup of cheese the first time instead of 1/2 cup, and this time I actually used the correct amount. Ha! Everything was perfect except for the water. D:

        • cemmerich August 24, 2014 at 2:15 pm / Reply

          Yes, any water will make the egg whites fall. 🙁

          • Niella August 24, 2014 at 9:06 pm /

            So freezing the egg whites isn’t a good idea, is it? How about the cheese? Do I grate it, then freeze it, and then put it in the food processor (I didn’t use the food processor yesterday)?

          • cemmerich August 24, 2014 at 9:45 pm /

            I actually freeze the “All Whites” egg white cartons I use on occasion and it work fine.

  • Emily January 7, 2014 at 2:14 am / Reply

    These are sooooo good! Thank-you 🙂

    • cemmerich January 7, 2014 at 4:00 pm / Reply


  • Denise January 9, 2014 at 2:00 am / Reply

    This would be great for something to crunch on. That’s what I miss the most is eating crunchy food. Thanks I am going to try this.

  • Tami January 18, 2014 at 4:38 pm / Reply

    I am so excited about your recipes! I made these today. I increased the ‘cheese’ flavor by adding 2 T. powdered cheese and 1 T. Butter Buds. Fabulous!

    • cemmerich January 18, 2014 at 4:40 pm / Reply


  • jkbulin January 18, 2014 at 6:31 pm / Reply

    If you put your bowl in the freezer before you mix your egg whites it will also help the peek!!!! The colder the better!

    • cemmerich January 19, 2014 at 3:03 pm / Reply

      Thanks for the tip! 🙂

  • Allison January 22, 2014 at 1:24 am / Reply

    I made these tonight and baked them 25′, which was when they looked pretty toasted. The flavor was great! The only disappointment was that they kind of powdered in my mouth when I took a bite. I’m not sure if that’s because they were in the oven too long or not long enough. I’m also trying to figure out if the thicker or thinner ones turned out better. Any thoughts/tips?

    • cemmerich January 22, 2014 at 3:21 pm / Reply

      Hmm, what brand protein powder did you use? They may not all be the same for how much moisture they take up.

  • Allison January 22, 2014 at 6:19 pm / Reply

    There’s not protein powder in the recipe. But I have Jay Robb vanilla whey and Jay Robb unflavored egg white.

    • cemmerich January 22, 2014 at 7:58 pm / Reply

      Oops, sorry. Was thinking of a different recipe. You could try a little more egg whites next time. 🙂

  • Allison January 22, 2014 at 11:25 pm / Reply

    Ok thanks! I’ll try that 🙂

  • Darlene January 23, 2014 at 6:16 am / Reply

    Hi! Can you use different cheeses, other than cheddar? My son can’t have cheddar cheese

    • cemmerich January 23, 2014 at 9:33 pm / Reply

      Yes, most should work. 🙂

      • Darlene January 23, 2014 at 11:48 pm / Reply

        Thank -you!

  • Sevena January 25, 2014 at 11:53 pm / Reply

    Thanks for this amazing recipe!
    I tried to make these just now and I made a huge mistake that I want to warn other noobies about: If you try to mix the eggs again after you fold in the cheese, you’re gonna have a bad time! I was worried that I hadn’t properly folded in the cheese so I thought that mixing it up one last time would make the mixture even stiffer! Nope, it instantly became very liquidy. This may be obvious to most, but I had no idea what I was doing. I’m going to try the recipe again later tonight though! I’m really excited to see how they turn out! 🙂

    • cemmerich January 27, 2014 at 5:45 pm / Reply


    • Niella August 23, 2014 at 11:53 pm / Reply

      I tried making this for the first time today and it was a major flop. 🙁 The “cheetos” ended up melting and forming a liquidy cheese river on the parchment paper. 🙁
      I am sure I didn’t get any water into the mixing bowl, but I also didn’t freeze the cheese after grating it, and I probably didn’t whip the egg whites long enough (I used a hand mixer. If I were to use a stand mixer, about how long would it take to get the mixture to stiffen up?). How should the mixture look once the cheese is folded in (perhaps I was too rough on the mixture)? What if I were to add a little seasoning to the cheese before adding it to the egg whites? What if I were to use more cream of tartar? Ugh, I’m so disappointed. 🙁

  • […] Homemade UnJunked Cheetos –  From Maria Mind Body Health.  Only 4 ingredients, and no grains. […]

  • Beth February 11, 2014 at 6:28 pm / Reply

    OMG I just made these! SOOOO good, the whole batch disappeared in minutes!

    • cemmerich February 11, 2014 at 7:32 pm / Reply


  • […] some cheetos instead? Try out this […]

  • Natalie April 10, 2014 at 8:31 pm / Reply

    Tried these today. Super tasty, great texture and easy to make. They were filling and satisfying, too. My 3 yo daughter also loved them! Thank you for sharing.

    • cemmerich April 10, 2014 at 9:40 pm / Reply


  • Cindy April 18, 2014 at 10:16 pm / Reply

    Can you use already grated cheese?

    • cemmerich April 18, 2014 at 11:28 pm / Reply

      That should work.

  • Laura April 22, 2014 at 4:17 pm / Reply

    Can you use carton whites for these? I have 6 kids so I would be tossing a lot of yolks making these.

    • cemmerich April 22, 2014 at 9:42 pm / Reply

      Yes, that will work. You just might need to whip them a little longer.

  • Maja June 4, 2014 at 4:23 pm / Reply

    Can you leave out the cream of tartar?

    • cemmerich June 4, 2014 at 8:25 pm / Reply

      That should still work.

  • Kelley P June 26, 2014 at 1:25 am / Reply

    Made these tonight. They were very, very tasty. My 7 year old gave them a “9” on a scale of 1-10 (10 being ice cream, lol!) As one would expect with whipped egg whites, they are very light, much lighter than Cheetos. I was wondering if I made them thicker if it would add more weight, or if it would just make them chewier instead of crispy. When they come out warm, they are chewy at first. Then, as they cool off, they get crispier. Have you experimented with different sized puffs? I will probably experiment anyways, just thought you might have some insight.

    • cemmerich June 26, 2014 at 1:48 pm / Reply

      Thanks! I haven’t but let me know if you do. 🙂

  • Susan D. July 21, 2014 at 5:23 pm / Reply

    I have a question on the nutrition information. I made these last night and my whole batch weighed 1 oz. I know that cheese is more than 47 calories for 1/2 c by itself. So did your batch make more than 1 serving? They are very tasty by the way, loved them.

    • cemmerich July 21, 2014 at 9:41 pm / Reply

      As it says above, “Makes 6 servings.” 🙂

  • Angela August 20, 2014 at 10:11 pm / Reply

    Maria, love your recipies!!! THANK YOU!!!

  • Karen October 28, 2014 at 5:24 pm / Reply

    Do you think it would be alright to use a frosting bag instead of a ziplock baggie?

    • cemmerich October 29, 2014 at 12:14 am / Reply

      Yes, that will work. 🙂

  • Katharine December 21, 2014 at 7:05 pm / Reply

    Y’all who made a puddle instead of cheese puffs, listen up!

    Whipped egg whites, when exposed to any type of grease or oil, will unwhip. Therefore, the cheese, which must contain the fats natrually found in milk, will make the whole recipe wilt unless you:
    1. freeze the cheese. This makes the oils hard and keeps them separate from the egg whites.
    2. stop mixing after adding the cheese, already. Once the cheese thaws a bit, it’s all undone. Because of milk fats.
    3. go ahead and bake it up post haste. The cheese is thawing! Oils are separating!

    js. 🙂

    • Maria Emmerich December 22, 2014 at 9:57 am / Reply

      Great tips! 🙂

  • Laury January 10, 2015 at 3:21 am / Reply

    Also, you should whip the eggs for a MINIMUM of 5 minutes…I make oopsie bread a few times a week and I actually watch a clock to be sure. I also noticed that if you open the oven to check on them at any time, they will deflate. I hope these tips help. I can’t wait to try this today!

  • […] Low Carb Cheetos – from Maria Mind Body Health […]

  • Malainie May 8, 2015 at 1:44 pm / Reply

    Loved cheetos. These look wonderful. Could you use something like All Whites egg whites in a carton?

    Now if you could only come up with a substitute for popcorn! Which I love with lots of butter! 😉

  • […] These grain-free, gluten-free “Cheetos” are a great healthy alternative to Cheetos.  They remind me of Cheese-Its! […]

  • Pamela Word May 29, 2015 at 11:22 am / Reply

    I made these this morning, my favorite all time snack chip is Cheetos!! Maria, you rock! Love them. Your bread recipe is amazing too, I made that and even my family agreed it was fabulous!! Just got your Keto-Adapted. I’ve been low carbing for several years on and off but always end up failing to stay on because of things I miss!! I’m glad I found you!
    Thanks so much,

    • Maria Emmerich May 29, 2015 at 3:13 pm / Reply


  • Nikki August 10, 2015 at 11:45 am / Reply

    Do you think you could use nutritional yeast in this instead of the cheese to make it dairy free? I have never used nutritional yeast yet but I just ordered some and would love to try this recipes cause my daughter LOVES cheetos but she is sensitive to dairy. Any advice you could give on the matter would be appreciated! Thanks for your awesome recipe!

    • Maria Emmerich August 10, 2015 at 6:48 pm / Reply

      That should work. 😉

  • Serena October 4, 2015 at 2:39 am / Reply


    Is it cooked egg white or raw egg white?

    • Maria Emmerich October 4, 2015 at 2:07 pm / Reply


  • Justamom November 3, 2015 at 1:25 pm / Reply

    Sadly, mine didn’t take cheesy at all:(

    • Maria Emmerich November 3, 2015 at 1:25 pm / Reply

      Hmm, not sure what went wrong, sorry. 🙂

  • Brian January 24, 2016 at 11:13 am / Reply

    Why not make the Cheetos with egg yolks and whites?

    • Maria Emmerich January 24, 2016 at 11:30 am / Reply

      The yolks make the whites fall. You will not get a crispy Cheeto.

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