Protein Sparing Chips and French Onion Dip
When I was a pre-teen, I remember going to my best friend, Marla’s house after school and we would eat potato chips with french onion dip as an after-school snack.
I haven’t had chips and French onion dip in a long long time! If you miss a crunchy snack on your keto diet, and crave a crunchy chip, you must try my guilt-free, protein sparing chips and dip recipe!
I quickly made a batch of my protein sparing sour cream (from Pure Protein Cookbook), which is all protein and used that for the French Onion dip and we all LOVED it!
I am a busy working mom who is writing 4 books, consulting clients, teaching my Keto Coaching Students AND homeschooling our boys. I need to find shortcuts to help me save time. This is why I get my favorite keto products mailed to my front door! I don’t waste time driving to the store, walking around in a florescent lit building without windows, and waiting in line. I would much rather order my favorite products online (click HERE) and enjoy spending that time outdoors!
One thing that I order all the time is Primal Kitchen products! I LOVE that Primal Kitchen has quality mayo and salad dressings that do not have harmful oils!
Too many people are trading healthy fats for harmful vegetable oils like soybean oil, canola oil, grapeseed oil and corn oil. Instead of eating healthy saturated fats, people are eating fats that release toxic chemicals called aldehydes that have been linked to dementia, cancer, and heart disease. These harmful vegetable oils also contribute to weight gain because they block the enzymes used to help break down fat for energy.
Soybean oil now accounts for 60% of edible fats consumed in the United States. That increase in soybean oil consumption mirrors the rise in obesity rates in the United States in recent decades.
Most chips and dips are FILLED with harmful oils! Not my recipe! I feel great serving my boys these chips and dip!
This is why I use Primal Kitchen! Primal uses quality oils and taste amazing! Life gets busy and sometimes we need to find shortcuts. I once always made my own homemade mayo, sauces, marinara sauces, but that’s because there weren’t any good store-bought options. Now I find myself making my my French Onion Dip with Primal Kitchen Mayo! It is delicious, organic and they do not have any sugar nor vegetable oils in the ingredients!
Primal Kitchen products are not only filled with top quality ingredients, it is also delicious! I love that I can easily open a jar and use it to make my French Onion Dip in an instant!
Primal Kitchen is SO generous that they are doing a special discount for all of my readers! Use code: Maria for 20 % off!
Click HERE to get Primal Kitchen Products!
NOTE: If your oven doesn’t do down to 150 degrees F for making my protein sparing chips, my recipe testers tried making the protein sparing chips at all different temperatures. It will work at 170 degrees F, but you must watch the keto chips closely and they will be finished in about 3 hours.
Click HERE to learn more about Protein Sparing Modified Fasting.
Protein Sparing Chips with French Onion Dip
Ingredients
CHIPS:
- 16 ounces deli chicken turkey or ham
FRENCH ONION DIP:
- 1 cup sour cream or my dairy free Protein Sparing Sour Cream, click HERE
- 1 cup Primal Kitchen Mayo use code MARIA for 20% off
- 1 tablespoon dried minced onion
- 2 teaspoons dried parsley leaves
- 1 teaspoon dried dill weed
- 1 teaspoon garlic powder or 1 1/4 teaspoon Redmond Garlic Salt
- 1 teaspoon Redmond Real salt omit if using Redmond Garlic Salt
Instructions
- To make the chips, preheat oven to 150 degrees F.
- Line 4 baking sheets with parchment paper.
- Place the slices of deli meat onto the parchment paper in one layer. Place in the oven to dehydrate for 5-7 hours or until chips are crispy.
- Meanwhile make the dip. Place all ingredients into a small bowl and stir well with a fork to combine. Taste and adjust seasoning to your liking. Refrigerate for at least one hour.
- Serve protein sparing chips with French onion dip.
Notes
52 calories, 1g fat, 10g protein, 0g carbs, 0g fiber
P:E ratio 10.0 French Onion Dip Only:
264 calories, 29g fat, 1g protein, 2g carbs, 0.1g fiber
Nutrition
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Maria & Craig , you are improving the lives of so many. Thank you!” Emily
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You are an absolute genius maria !!
Thanks!
Do you mind my asking how you store the protein sparing chips?
Do you store them like you would jerky with no refrigeration?
I’m going to try these!!!
I store in a ziplock bag on the counter. Typically are gone in a week or two. 🙂
Looks yummy!! What brand of deli meat do you use? Do you have it sliced thin or what some call “shaved”, which is very thin?
Maria, Would Applegate pre-packaged chicken or turkey work?
Yes! 🙂
Boars head is good. Also Applegate. 🙂
How creative!!! I’m definitely doing this today!!
Thanks!
Very much appreciated recipe. This is so totally what I want to eat and to be able to make “on-demand.”
this is the kind of thing that makes Keto a self-sustaining lifestyle. Thank you, and bless you!
Thank you!
I have a dehydrator, what would you suggest I do for length and temperature?
I would a normal jerky setting and dehydrate until crispy. 🙂
Thank you
In the recipe, it states “see NOTE” in step 1 of the instructions. I do not see a NOTE to read…?
Also, the lowest I can set my oven is 170 degrees. That seems too high to dry the meat, right? I appreciate any tips/suggestions.
I fixed it above. 🙂
I would cook it for less time then at that temperature.
I found my oven will go lower on the “WARM” setting! “Bake” limits me to 170 as well.
You are a genius!
Thanks!
Hi Maria, Do you think you could use a dehydrator to make these instead of the oven? I make beef jerky in my dehydrator all the time – I just wasn’t sure if it would get as crispy! I miss crispy foods!!!
Yes, that will work. 🙂
I am also curious about using a dehydrator. Going to try it this week and will report back. How do we store the chips after they are cooked? In the fridge? Thank you for sharing this amazing recipe!
That will work. I would store in the fridge or freezer. 🙂
Maria, this is great!!!
Kai is the CUTEST!!!!!
THANK YOU for this recipe!!!
Can’t wait to try it. Can you make these using an air fryer? I believe I have the same exact one you have. The Cuisinart Airfryer Toaster Oven TOA-60 Series… THANKS FOR ALL your recipes!! And the YouTube videos like these!!!!
Thank you!!
Depends how low of a setting it has. 🙂
The chips look great. I’d like to print the recipe but the print button isn’t working. I have my blue tooth on. Any suggestions?
Sorry, not sure the issue there. 😉
Try taking a screenshot with your phone, and send it to your printer that might work. You will probably have to take multiple screenshot s, but I think this yummy enough that it would be worth the paper. If can laminate the paper would reduce your carbon footprint.
Do you cut the meat into bite size pieces, or does it shrink?
It shrinks. 🙂
Hi Maria, Thanks so much for getting back to me.
It appears my Air Fryer to goes as low as 250.
I appreciate your response. I know you &n Craig are so busy!! THANK YOU!
Hehehe, the look on your son’s face is so cute he looks pretty excited 😆
❤
For the nutritional information for the dip, is that per serving (with 8 total servings) or is it the entire amount of dip? Thanks so much!
Per serving (8 total). I broke the chips out separate in case you want to increase the number of chips. 🙂
Maria,
Avocado makes me sick and you recommend another mayo and oil?
Olive oil will work.
Hi again. Made these for the first time last night in my oven’s lowest setting (170 degrees). I left them overnight since it’s quite a long time ( 7 hours or so). I used Organic Turkey Breast slices. They turned out GREAT!!! They’re my very own Carnivore Crisps by Hans Hippert!! But better, since I made them myself in a night!!! THANK YOU! And I find that they taste better for my personal taste salt wise and I love the almost uniform shapes like “chips”. And the crunch… WOW
Just a question… how would you recommend storing them? I have them in a paper bag but not sure if I leave on the counter or fridge. Since they’re meat, I’m a bit nervous NOT storing in the fridge. What do you recommend? THANK AGAIN!!
Awesome! Thanks!
I would store on counter for a couple weeks or in fridge for longer. 😉
It would be great if this recipe told people how many “chips” make one serving or the weight of one serving.
since it serves 8 – it doesn’t sound like you can have but one or two.
It says 16 ounces so 2 ounces (before dehydrating) is one serving.
Hi Maria!
I’m SO excited to try this recipe. I know the nutritional value won’t be the same, but do you think it would work using Tofurky vegetarian deli slices?
Well I don’t recommend tofu or any soy, sorry. More here:
https://mariamindbodyhealth.com/soy-is-not-a-health-food/
I used celery, bell peppers & cucumbers with the dip instead. Thanks for the delicious recipe & soy info!