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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

Maria Emmerich
Prep Time 8 minutes
Cook Time 5 hours
Course Appetizer, Dairy Free, Nut Free, Pork, Poultry, Sauces and Condiments, Snack
Cuisine American
Servings 8
Calories 315




  • 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


  • 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.


Protein Sparing Chips Only:
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


Calories: 315 | Fat: 30g | Protein: 11g | Carbohydrates: 2g | Fiber: 0.1g | P:E Ratio: 0.3



“I had the opportunity to meet this incredible lady (Maria Emmerich) two years ago.
I had, at this point, been keto for about 6 months and lost 40 lbs after having 4 children, stuck at about 200 lbs and not being able to lose any weight for years.
I had followed the advice of nutritionists and trainers who calculated “ideal” macros for me.  I had been weighing every bite of food, and was unable to lose any weight. When I learned about insulin resistance, I decided to give keto a try, after being told how bad it was for me. I’ll never go back! I’ve been keto/ carnivore for 3 years in July.
I am always learning more, I am always improving, and I think this lady needs to know how much she’s appreciated. (Craig Emmerich too)

Maria & Craig , you are improving the lives of so many.  Thank you!” Emily

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Jo scholefield says:

    You are an absolute genius maria !!

  • Christy says:

    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?

  • Cinthia says:

    How creative!!! I’m definitely doing this today!!

  • Penny Mason says:

    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!

  • Angelique says:

    I have a dehydrator, what would you suggest I do for length and temperature?

  • Keto Kat says:

    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.

  • Susy says:

    You are a genius!

  • Allyn Unwin says:

    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!!!

  • Jessica O. says:

    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!

  • Carla Caliri says:

    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!!!!

  • Susan Garrett says:

    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?

    • Maria Emmerich says:

      Sorry, not sure the issue there. 😉

    • Shannon says:

      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.

  • Cici says:

    Do you cut the meat into bite size pieces, or does it shrink?

  • Carla C says:

    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!

  • Shannon says:

    Hehehe, the look on your son’s face is so cute he looks pretty excited 😆

  • Lexie says:

    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!

    • Maria Emmerich says:

      Per serving (8 total). I broke the chips out separate in case you want to increase the number of chips. 🙂

  • Patti Wolf says:


    Avocado makes me sick and you recommend another mayo and oil?

  • Carla C. says:

    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!!

    • Maria Emmerich says:

      Awesome! Thanks!
      I would store on counter for a couple weeks or in fridge for longer. 😉

  • Suzi says:

    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.

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