Are Cheez Its Keto?

Cracker lovers have to wonder, are Cheez Its Keto? While the famous red box crackers are cheese flavored, they are a wheat-based cracker, making them high in carb. Learn about the parameters of what constitutes a keto food, and alternatives to Cheez Its that you can enjoy on a keto diet!

Are Your Favorite Cheese Crackers Keto?

The beloved cheese flavored crackers Cheez Its are, surprisingly, not keto. If your mom bought Cheese Nips, they have a very similar nutrition profile as Cheez Its, so are also not low carb.

While the crackers are cheese flavored, they are a wheat based cracker. Processed grains, like wheat, are low in fiber and high in carbohydrates.

Most people require a diet with between 20g and 50g net carbs per day to maintain a state of ketosis. For the healthiest ketogenic diet, vegetables, nuts and seeds should be the main source of carbs. Much of our health relies on gut health, and fiber feeds the bacteria in our guts. Without fiber in the diet, the bacteria cannot survive, and our health declines.

Cheez Its Nutrition Facts (source)

(per 30 gram serving, about 27 crackers)

• Calories 152 kcals
• Total Fat 7.9g
• Total Carbohydrates 17g
• Dietary Fiber 0.7g
• Protein 3.4g
• Net Carbs (total carbs – fiber) 16g

1 serving of Cheez Its crackers has almost an entire day’s net carb allowance. It would be very difficult to sustain a keto diet, even with only 1 serving of crackers per day!

Break out the Baking Ingredients!

If you’re following a specific diet, learning to cook is a must! Learning to make homemade meals and snacks will save money, and also give you control over the ingredients used in your food.

Keto ultra processed foods are just as unhealthy as regular processed foods!

If you start to scan labels and notice weird ingredients, seed oils (like canola oil!), and preservatives, put it back on the shelf.

Some basic keto ingredients to keep on hand are:

• Superfine Almond Flour
• Coconut Flour
• Coconut Oil
• Avocado Oil
• High Quality Sea Salt
• Butter (pastured or grass fed is the most nutritious!)
• Unsweetened chocolate or cacao powder
• Psyllium husk
• Nuts and Seeds, like almonds, walnuts, pecans, sunflower seeds, chia seeds, flax seeds, and more.

Alternatives to Cheez Its Crackers for Low Carb Diets

If you love Cheez Its, its most likely because you crave crunchy snacks or something salty. It’s easy to make your own keto crackers at home! Try these recipes as tasty stand-ins for your favorite snacks.

Whisps Cheese Crackers

Many stores, including Whole Foods and Costco, carry Whisps Cheese Crisps, which are made entirely from cheese. These low carb cheese crackers have a satisfying cheesy flavor, and are salty and crunchy.

These are great to pack with you on trips, so you have a keto friendly snack at the ready.

While a great alternative to grain-based crackers, they don’t have the same feel as Cheez Its crackers. If you’re looking for a closer substitution, try making your own!

Keto Cheese Crackers (Keto Cheez Its Copycat Recipe)

This 3-ingredient, easy keto cracker recipe is sure to be a favorite! The main ingredients are cheese and almond flour. When made with sharp cheddar, they taste just like Cheez Its!

This cracker recipe subs wheat flour for almond flour, a healthy low carb substitute for processed grain flours. Almond flour is high in healthy fats and protein, and low in total carbs.

Keto Cheese Crackers also have flax seed for added nutrients and fiber. Toss the almond flour, real cheese, flax seeds, and a little water into a food processor to form a cracker dough in minutes.

Add your own spin and make different flavors! It’s simple to substitute pepper jack cheese, parmesan cheese, or swiss cheese, for a twist on the classic cheddar flavor!

Use rolling pin to thinly roll the dough, and a pizza cutter to cut the sheet of cracker dough into small squares that mimic the famous crackers you’re craving. Slide it on to a large cookie sheet and pop them in to the oven to crisp up!

A sprinkle of coarse salt gives them the “real deal” feel! See the easy process here!

These are awesome stored at room temperature (the cheese has the best flavor!), so pack them for lunches or take them on trips for keto-friendly snacks!

Nutritional Information: Calories: 185kcal | Carbohydrates: 5g | Protein: 8g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 17mg | Sodium: 170mg | Potassium: 46mg | Fiber: 3g | Sugar: 1g | Vitamin A: 170IU | Vitamin C: 0.02mg | Calcium: 165mg | Iron: 1mg

Homemade “Cheez Its” have 5g total carbs, and 3g of fiber.

2 NET CARBS per serving!

Keto Almond Flour Crackers

This tasty keto cracker recipe is made with almond flour, which has 2 net carbs per 1/4 cup serving, compared to the 23 net carbs in regular wheat flour.

Try sprinkling these crackers with Everything but the Bagel Seasoning for extra flavor, crunch, and salty appeal.

Substitute the blanched almond flour in this recipe for almond meal to give crackers a “whole grain” appearance.

Serve these with slices of your favorite cheese!

Chia Seed Crackers

A healthy alternative to flour based crackers is this Chia Seed Cracker recipe.

Chia seeds form a sticky gel when soaked in water, which binds them to the other seeds in this recipe. The seeds for a “dough” that is easy to roll out, and then the water evaporates during baking.

What’s left is a sheet of crunchy seeds, that are a perfect stand-in for a grain-based, high carb cracker! I like mine extra toasty, so the seedy flavors really come through, and they are extra crunchy.

Store keto seed crackers in an air tight container to keep them crisp and ready for snacking!

Serve this chia seed crackers with a creamy dip to satisfy your crunchy/salty snacking needs.

Other Keto or Low Carb Snacks

Roasted Nuts

It’s simple to make your own roasted nuts at home. Skip the store-bought options, that are made with refined seeds oil, and make a healthier version at home.

Add nuts to a large baking sheet lined with parchment paper, and toss them with a little olive oil or avocado oil. Sprinkle with fine grained sea salt. Roast nuts in a 300º F oven for about 15 minutes, or until they’ve begun to brown.

Keto Chia Pudding

Chia seed pudding is another nutritious snack for keto dieters. Chia seeds are high in fiber, a nutrient often lacking on keto diets, since it does not include whole grains and legumes.

Top chia pudding with berries and nuts for a satisfying snack! Don’t forget to try this Chocolate Chia Seed Pudding also!

Bacon & Bacon Wrapped Asparagus

Bacon is salty and crunchy and a totally awesome keto snack idea!

Make some Air Fryer Bacon in a hurry, or get fancy and treat yourself to Air Fryer Bacon Wrapped Asparagus.

Enjoying a Low-Carb Lifestyle

A healthy low-carb lifestyle is a process! Learning to substitute healthier foods with processed grain foods, like Cheez Its, gets easier with time.

Making meals and baking at home adds tremendously to a keto diet.

Browse tons of healthy low carb recipes on Blissfully Low Carb!