February 10


Monika’s Molecular Meals: Crispy Parmesan Keto Chips With Low-Carb Sundried Tomato Basil Dip

By Monika Knapp

February 10, 2021

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These Parmesan Keto Chips Are Fast, Tasty & Keto-Friendly…

Monika's Molecular Meals: Crispy Parmesan Keto Chips With Low-Carb Sundried Tomato Basil Dip

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Let’s talk about keto.

The keto diet has been a popular choice for a lot of women trying to lose weight recently and these days, it seems like there’s a “keto-friendly” version of everything.

Which is great!

Especially if you’re new to keto, knowing right off the bat that you have a wide variety of choices can certainly help you stick with it and lose more weight while you’re on it.

However… I’ve got a bone to pick with some “keto-friendly” recipes.

A lot of them either:

a) Try to mask themselves as something more carb-heavy than they actually are (like keto tortilla chip recipes that require a laundry list of ridiculous ingredients to make)…


b) Don’t hold up to a normal standard of recipe quality they’re not balanced, and they’re not what most people want to eat every day.

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So I wanted to make something that was both keto friendly AND absolutely craveable… and of course, good for your waistline as well. 🙂

I settled on chips and dip but not just any chips and dip.

I’m talking about delightfully crispy, sinfully simple parmesan crisps (that take literally one ingredient and 5 minutes to make)… And a creamy sundried tomato basil dip that not only tastes amazing, but is actually good for you too.

Plus, this dip is SO delicious, you can serve it at a dinner party (or to your family!) and nobody will know it’s secretly “diet” food. 😉

Monika's Molecular Meals: Crispy Parmesan Keto Chips With Low-Carb Sundried Tomato Basil Dip

FTH’s Crispy Parmesan Keto Chips With Low-Carb Sundried Tomato Basil Dip

Equipment Needed: Parchment paper or a silicone non-stick mat, grater, oven or toaster oven, food processor or blender

Recipe Time: 15 minutes (not including oven preheating time)

Serves: 4-5 as an appetizer, 2-3 as a larger snack/small meal


  • 1 cup of Parmigiano Reggiano (do not get generic “Parmesan”), grated on the largest holes possible
  • 1/4 cup sundried tomatoes in oil aim for 3 Tbsp of tomatoes and 1 Tbsp of oil
  • 2 Tbsp cream cheese
  • 2 Tbsp mayonnaise
  • 1/2 cup Greek yogurt
  • 1/2 tsp red pepper flakes (if you like it spicy like I do, you can double this to 1 tsp!)
  • 1 scant tsp salt
  • 2 large scallions, chopped (include both green and white parts)
  • 2 medium cloves of garlic, peeled and smashed
  • Large handful of basil, roughly chopped or chiffonade if desired (see Recipe Notes for instructions)
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1) Make the parmesan crisps.

a. Preheat your oven (or toaster oven) to 350 degrees Fahrenheit. Next, place heaping one-tablespoon scoops of the grated parmesan on the parchment paper or silicone baking mat, spaced about 2 inches apart. You should have about 14-16 crisps.

b. Place the crisps in the oven and bake until bubbling, golden brown, and crispy on the edges. Check them every 5 minutes, and rotate them at least once while baking. If you notice they immediately burn or are taking too long to bake, adjust your oven accordingly. (They should only take about 5-7 minutes at 350.)

c. Let them cool and peel them off of the parchment or baking mat. They should come right off and look like chips!

2) While the crisps bake and cool, make the dip.

a. Combine all other ingredients except the basil in a food processor or blender (food processor is preferable you could also use a handheld immersion blender) and pulse 15-20 times, until the dip looks cohesive but isn’t completely homogenous.

b. Taste the dip, adjust for seasoning (for example, if you like it creamier, you can add some more yogurt or cream cheese; if you like it spicier, add more red pepper, etc.) and pulse 1-3 more times if you made any new additions.

c. Spoon the dip into a serving container and add the basil. Stir, top with more basil if desired, and serve immediately with the crisps. Let refrigerate if planning to serve later.

Recipe Notes:

  • Real Parmigiano Reggiano has a lot more flavor and is less processed than some of the more generic parmesan brands you’ll see in stores… Plus, some studies suggest that eating parmesan (the real kind) can help you lose more weight! (More on that in a bit.)
  • This dip has a strong onion and garlic flavor, so if you’re not a fan, or you have picky eaters in your house, feel free to decrease the amount of garlic and scallions in the recipe.
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  • To chiffonade basil, lay 3-4 leaves on top of each other on a cutting board, roll them into a “cigar” shape, and make perpendicular slices into the “cigar” to form tiny ribbons of basil that can easily be dispersed throughout the dip. (It just looks prettier, too.)
  • If you want your parmesan crisps to be longer – and more dip-friendly! – simply combine 2 Tbsp of Parmigiano Reggiano into a more elongated shape on the parchment/baking mat. They’ll bake up just as well – but note that you’ll have to double the amount of cheese to make the same number of crisps.
Monika's Molecular Meals: Crispy Parmesan Keto Chips With Low-Carb Sundried Tomato Basil Dip

How To Customize This Dip & Turn It Into Something You Can Enjoy All Week Long…

This dip is delicious and the flavors work well together… but if this becomes part of your regular keto diet routine, at some point, you’re probably going to want to switch it up.

After all, we all need some variety now and then… especially on a somewhat restrictive diet like keto. Plus, these variations let you choose the exact flavors you like best.

So while I was developing this recipe, I experimented with a few different flavor combinations and found some clever ways to tweak the recipe juuuuust enough to make it taste different, but follow the same essential steps:

1) Add 2 tsp of Gochujang a fermented Korean pepper paste and garnish with extra scallions instead of basil. Most Asian grocery stores carry Gochujang, but if you can’t find it, you can always order it on Amazon.

(You might think Korean food and parmesan crisps don’t work together… but did you know that real Parmigiano Reggiano has tons of natural MSG in it? It’s the essence of what makes food taste “savory” and pairs beautifully with a lot of stronger Korean flavors.)

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2) Add half of a chopped onion, substitute white pepper for red pepper flakes, and garnish with chives for more of a French Onion dip-taste.

3) Substitute goat cheese for cream cheese and roasted red peppers for sundried tomatoes for a creamy, herb-forward goat cheese & red pepper dip. (Pro tip: Serve with raw red pepper slices for a nice pop of color and added freshness!)

And even though all of these dip variations are keto-approved, don’t think they’re only good if you’re doing the keto diet!

These dips are so delicious (and good for you) that you should enjoy them whether or not you’re on keto… 

And they’re total crowd-pleasers, so don’t be afraid to serve them up to your non-keto-dieting dinner guests. In fact, I’ll be surprised if no one asks you for the recipe!

parmesan keto chips

So What’s the Deal with Parmigiano Reggiano – And Why Is It SO Much Better for You Than Other Cheeses?

As I mentioned earlier, you really want to use Parmigiano Reggiano in this recipe… Not the pre-grated, non-refrigerated “parmesan” you find in a lot of supermarket aisles.

(I personally don’t think that stuff should even really be called “cheese!”)

There are 2 big reasons (besides taste alone) you absolutely should NOT use that pre-grated parm in this recipe:

1) Some pre-grated parm contains cellulose, AKA sawdust (um… yuck).


2) Real-deal Parmigiano Reggiano is never sold pre-grated and is SO much healthier for you (and your waistline).

Seriously, research has found a certain ingredient in real Parmigiano Reggiano can make you feel fuller (after eating less)…

And studies have also shown that women (NOT men) who eat this ingredient not only have better immune systems, but less body fat too!

Here’s why, plus two more secretly “healthy” cheeses you can feel good about eating whenever you want:

Click Here to Find Out Why Parmigiano Reggiano & These 2 Other Cheeses Are So Much Better for Your Body & Your Waistline

[Note: This post was updated by Fit Trim Happy on October 27, 2019.]

Monika Knapp

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