Swapping Crisps for High Protein Savoury Snacks

Crisps are easy to love and hard to stop eating. If you are on a low carb, high protein or post bariatric plan, a bag of ordinary crisps can use up a lot of your day's carbs and leave you hungry. This page compares the protein-based swaps, so you can pick one that gives you the crunch with less guesswork.

Do you want a chip that looks and tastes like a chip?

Protein chips are the closest swap for a classic bag of crisps. They are thin, crunchy and come in the flavours you already know, such as ranch, barbecue and dill pickle. They suit people who miss the sandwich-side crunch and want the same ritual with a plan-friendly label. Proti-Thin sells them in single-serve bags, so you open one and the portion is already decided.

If you like more heat, there is a spicy nacho cheese version. ProtiDiet and HealthSmart also make protein crisps in barbecue and white cheddar, with a smoky, chip-style crunch.

Do you prefer something light and airy?

Puffs are a different texture. They are light, they melt quickly and they feel like a cheese puff rather than a crisp. Twin Peaks Ingredients puffs are built around milk protein isolate, and the retailer describes them as high in protein per serving with very low carbs. They suit anyone watching carbs closely who likes a snack they can eat by the handful.

Proti-Thin zipper snacks are also light and airy puffs, with flavours like salt and vinegar and tangy tomato. They come in a box of single-serve packets, which helps if you tend to keep eating until the bag is empty.

Is a pretzel or a party mix what you really crave?

Some cravings are not for a chip at all. A salty pretzel twist or a mixed bowl of savoury bits hits a different spot. Weight Loss Systems makes protein pretzel twists, plus party mix and pizza tasty bites, all in portion-controlled bags. These suit people who snack in the evening and want something with a bit more chew and variety.

Do you have food allergies?

Every Body Eat Snack Thins are made to be free from the top allergens. The Cheese-Less flavour gives a cheesy taste with no dairy. They are a thin, crispy chip rather than a high protein one, so check the label against your own targets before you buy. They suit households where one person cannot have the usual ingredients and everyone still wants to share a snack.

When is a single bag cheaper than a multipack?

It depends on how you snack. A multipack of seven works out cheaper per bag in most cases. It also gives you a week of portions that you can put in a bag or drawer. A single bag costs more per serving, but it suits people who want to try a flavour first. Buy one, see if you like it, then step up to seven. The same goes for a one-off treat: there is no point buying seven of something you may not finish.

How to choose

• Start with texture. Chip, puff, pretzel or mixed bites each satisfy a different craving, and the right one is the one you will actually eat.
• Check the label for protein, carbs and calories per serving. Product pages give these, so compare them side by side rather than relying on the name.
• Pick single-serve bags if you struggle to stop part way through a larger bag.
• Try one bag before you commit to a box of seven.
• Look at the allergen details if anyone in the house needs a free-from option.

Questions people ask

Will these taste like normal crisps?

Not exactly. The flavours are familiar, but the texture is different, lighter or crunchier depending on the type. Try a single bag first.

Are the bags really one serving?

The products are sold as single-serve bags or packets. Check the nutrition panel for the exact serving and numbers.

Which is easiest to carry?

Single-serve bags are the easiest. Keep one in a desk drawer, a handbag or a lunch box.

Can I eat these on a post bariatric plan?

Follow the advice of your own care team on textures and portions. Crunchy snacks do not suit every stage of recovery.