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A friend came to me recently and told me about her sister who’s son is autistic and has been showing amazing improvement on a keto diet. How wonderful is that? For many people, a keto lifestyle is a game-changer, helping with weight loss, blood sugar control, and even neurological conditions.
This young man has an egg allergy, which many people do, but if you’re on keto it’s a bit more difficult if you can’t eat eggs! BUT certainly not impossible. He also is allergic to wheat/gluten and dairy.
So my friend asked me for help finding some good egg-free, wheat free, and dairy-free choices of chips, crackers, and wraps that would help her nephew. Of course I said yes, so this guide will show some of the products you can buy and also make on your own! I’ll give options for those with all three allergies, but I will also do some options with different allergy combinations. All recipes are egg-free.
For those with egg allergies, keto can feel like a frustrating puzzle with missing pieces. Eggs are everywhere in keto products, breads, wraps, crackers, and chips, making it difficult for egg-free keto followers to find convenient, satisfying options. Egg allergies can range from mild intolerance to severe reactions, and for those who have them, navigating keto is an extra challenge. While whole foods like meat, fish, dairy, nuts, and vegetables provide a great foundation, sometimes you just want the convenience of a quick snack, a crispy chip, or a sturdy wrap that won’t fall apart. This need is especially important for those on the autism spectrum who are following a keto diet. Many families have turned to keto as a way to support neurological health, improve focus, and reduce symptoms related to autism. The connection between keto and autism is gaining recognition, with research suggesting that a low-carb, high-fat diet may help stabilize brain function and improve behavior. However, food sensitivities, including egg allergies, are common among autistic individuals, making an already restrictive diet more tough.
The keto community needs more inclusive options. It’s time for food manufacturers to recognize that there’s a significant demand for egg-free keto products. Just as we’ve seen a surge in dairy-free and nut-free alternatives, it’s crucial to provide egg-free versions of popular keto staples like chips, crackers, and wraps.
If you’re someone who struggles with this issue, you’re not alone. Keep advocating, keep experimenting with homemade alternatives, and let’s push for more variety in the keto food world. Everyone deserves access to foods that support their health, no matter their dietary restrictions.
So I’m about to show there is hope! For each section for chips, crackers, and wraps I will include items to purchase and then the items to make at home. I will have a variety of items with different carb counts because some people might be able to tolerate more carbs, but there will also be very low carb options too!
All of the following products and recipes are egg-free. 🚫🐓
CHIPS
Siete-No Dairy No Wheat
I’m very impressed with Siete Foods products. The company was started by the Garcia family out of necessity because the company founder needed good clean quality foods due to a medical condition. Not all can be used on keto, but a few can. These chips on keto need to be in moderation, but if you can do more carbs these chips can be good. 20 carbs for an ounce is kind of high, but the bag is 5 ounces so 1/5 of the bag. It just depends on what your daily total carb count that you follow is and maybe 5-6 chips would be OK with you! You can buy Siete at most grocery stores and on Amazon. There are three flavors plus hard taco shells also. The hard taco shells are 7 carbs apiece which isn’t too bad, but that’s close to the carbs in corn hard taco shells, but corn isn’t keto.
Pork Rinds-No Dairy No Wheat
Pork rinds are the ultimate keto chip! There are so many options, too many options to include here. I usually buy the inexpensive Mac’s Salt and Pepper flavor, but there are more “gourmet” type pork rinds that are very good, but more expensive. Here is one brand I really like, the 4505 brand and you can buy those at several grocery stores and on Amazon. They have lots of flavors.
Pork King Good-No Dairy No Wheat (some flavors)
Another “gourmet” brand is by Pork King Good. These are really good and I must say you can tell the difference between the less expensive and the more expensive “gourmet” pork rinds. I love all the flavor but there are several to choose from on Amazon. There are flavors like Dill Pickle, Himalayan Sea Salt, and Stupid Hot that are wheat and dairy free also in addition to being egg free. The Onions and Sour Cream flavor is very good, but it does have some non fat dry milk if you have milk allergy.
Atkins Protein Chips-Does Contain Dairy No Wheat
I have reservations about these chips like I have with most Atkins products. They are trying, but I wish they used better, good clean keto ingredients and less chemicals. Although these chips don’t have many chemicals. I have tried them and they are very good, also right now they are $1 a bag at Walmart, that’s a great price. They are 8 carbs for the entire bag and that’s not too bad. There is some corn, a not so great seed oil, a teeny amount of sugar, but the carb count is fairly low you wouldn’t be getting that much. I think these chips could be an occasional thing. I will say they have a nice amount of protein!
This is a link on Amazon for a little over $2 a bag for a variety pack that has Ranch, Nacho Cheese, and Chipotle BBQ.
Hilo Life-Does Contain Dairy No Wheat
These were probably my go to chip, but they did contain sunflower oil. I didn’t buy them that often, but they came in handy for certain recipes and to take to a Mexican restaurant. At only 5 carbs for the whole bag I rationalized it that way. I recently learned they have been discontinued because of low sales. This is the fate of many keto products I think because they are generally a lot more expensive than their carby counterparts. Costco used to carry a large bag of them and currently Kroger.com has them, so you might still be able to get some. Bye Hilo Life chips!😢
Quest Protein Chips-No Wheat Does Contain Dairy
I remember starting keto over 7 1/2 years ago and Quest was THE chip! Quest was and possibly still is the only “potato” type chip. Quest has both, tortilla chips and potato type chips. There really weren’t any others. I also remember being grateful for a chip and thought they were OK. It was a better than nothing kind of thing. The ingredients have some seed oils, which I’m not a fan of, but aren’t too terribly bad. At only 4-5 carbs per bag and 18-20 grams of protein per bag those numbers are impressive. So these might be something you would like to try.
Flock-No Wheat No Dairy
These are along the lines of a pork rind, but I think they are better. They are a little pricey is why I don’t buy them more often, but the protein content is very good. The Original, Terry Black’s BBQ, Tapatio, and Salt and Vinegar flavors are probably the best to choose from. Although the Salt and Vinegar contains no vinegar. I thought that was strange! But unfortunately all are fried in Soybean Oil. It’s very difficult to find a keto product with everything perfect. So I think you can still have the imperfect products, just eat them in moderation.
Original
Terry Black’s BBQ
Tapatio-Does Contain Maltodextrin
Salt and Vinegar
Carnivore Crisps-No Wheat No Dairy
I saved the best for last. If you are on keto or even carnivore these Carnivore Crisps are chip perfection. Only meat, salt and water. That’s it and the chips are actually very good and packed with protein. They also come in several flavors. ZERO CARBS! I’ve made nachos with the chicken flavor and it turned out great.
Homemade Keto Chips
If you don’t want to buy chips, I’ll share my favorite ways to make crispy, flavorful keto chips using different ingredients so you can find the perfect option for your taste.
Why Make Keto Chips at Home?
Control the Ingredients: No hidden starches, sugars, or preservatives.
Better Macros: Keep your carbs low while maximizing flavor and crunch.
Cost-Effective: Many store-bought keto chips are expensive, but homemade versions are budget-friendly.
Customizable: Season them to your liking!
Here’s a video to show you just how easy making your own chips can be! No Wheat No Dairy
Keto Doritos-No Wheat Does Contain Dairy
These Keto Doritos were super easy and very good! You can season them with different spices or even use ranch powder or cheese powder.
Crispy Pepperoni Chips-No Wheat No Dairy
These are excellent for a snack or use to dip in marinara or any other dip.
Cottage Cheese Chips-No Wheat Does Contain Dairy
Cottage cheese is the trendy new keto product. It’s going in everything. It’s hard to believe cottage cheese could be made into chips. These are remarkably good. It boggles your mind to think that cottage cheese cheese an be turned into a chip!
Kale Chips-No Wheat No Dairy
I’ve made these chips one time, and I don’t know if I did something wrong, but they were so crispy they kind of disentigrated. I need to try them again because I have heard good things from people who love them. Definitely try them for yourself to see!
CRACKERS
ground up-No Wheat No Dairy
I found these egg-free crackers at Walmart. They might be considered more low-carb than completely keto, but in moderation they probably would not knock you out of Ketosis because the carb count is low enough.
Simple Mills-No Wheat Does Contain Dairy
These are very good. I have bought them a few times and they come in other flavors. I have bought these at Walmart and Kroger. You do have to be careful at 1 carb per cracker.
Sonoma Creamery-No Wheat Does Contain Dairy
I really love these cheese crisp crackers. They look like a chip, but I’m thinking cheese crisps are really more like a cracker. These are super yummy and come in two other flavors. I have bought them at Kroger and on Netrition.com (see link below for 10% off)
Use this link for 10% off your first order.
Whisps-No Wheat Does Contain Dairy
There are so many other cheese crisps! Probably the most popular brand is by Whisps. You can find these just about anywhere. This is a very good Keto snack.
Homemade Keto Crackers
How to Make Keto Crackers: Egg-Free, Wheat-Free, and Dairy-Free Recipes
Craving a crispy, crunchy snack but trying to stay keto without eggs, wheat, or dairy? You’re in luck! Many keto cracker recipes rely on cheese or eggs as a binder, but you don’t need them to make a delicious, low-carb cracker. In this post, I’ll share tips and recipes for making keto-friendly crackers that are egg-free, wheat-free, and dairy-free.
Essential Ingredients for Keto Crackers (Without Eggs, Wheat, or Dairy)
To make crackers that are keto and free from common allergens, you need ingredients that provide structure and crispiness while keeping carbs low. Here are some great options:
Nut and Seed Flours: Almond flour, sunflower seed flour, or flaxseed meal work well as a base.
Coconut Flour: Helps with texture but should be used sparingly, as it absorbs a lot of moisture.
Psyllium Husk Powder: Acts as a binder and adds a nice crunch.
Ground Flax or Chia Seeds: These help hold the dough together and add fiber.
Oil or Vegan Butter: Coconut oil, avocado oil, or a dairy-free butter substitute can add crispiness.
Spices and Seasonings: Salt, garlic powder, onion powder, nutritional yeast, or everything bagel seasoning for added flavor.
Tips for Making Perfect Keto Crackers
Roll the Dough Thinly: The thinner the dough, the crispier your crackers will be. Aim for about ⅛ inch or thinner.
Use Parchment Paper: Roll out the dough between two sheets of parchment paper to prevent sticking.
Score Before Baking: Use a knife or pizza cutter to pre-cut the crackers so they break apart easily after baking.
Bake at a Low Temperature: Baking at 300°F-325°F (150°C-160°C) helps dehydrate the crackers and makes them crispy.
Cool Completely Before Storing: Crackers continue to crisp as they cool. Store in an airtight container to keep them crunchy.
This is a great video for a 5 seed cracker that has No Wheat No Dairy. Very easy to make!
Keto Flaxseed Crackers-No Wheat No Dairy
At only 4.5 carbs per serving these flaxseed crackers can be varied with different seasonings and you can add cheeses like Parmesan.
Keto Almond Flour Crackers-No Wheat No Dairy
Almond flour as the main ingredient makes an excellent keto cracker. These are 5 carbs per serving.
Keto Parmesan Almond Crackers-No Wheat Does Contain Dairy
These are one of my favorite keto crackers and they are so easy to make with only 2 major ingredients, shredded Parmesan and sliced Almonds.
WRAPS
Folios-No Wheat Does Contain Dairy
These Folios cheese wraps are so good and so handy. You can use them straight out of the package and make sandwich roll ups by spreading them with mustard or mayonnaise and then add lettuce, tomato, onion, avocado, deli meat, bacon, or anything else you like and just roll them up. You can also bake the wrap, put it over a wooden spoon and it turns into a crispy taco shell. Cut in 8 triangles, bake, and you have chips. Only about 2 carbs apiece and you can purchase these at just about any store or online at Amazon.
Siete-No Wheat Does Contain Dairy
I think these tortillas are doable on keto. Good, clean ingredients and at 10 carbs per tortilla that is a little high, but with good meal planning you can fit one in for sure, maybe even two. I like these tortillas a lot and I will even make a pizza with one. SO good!
NUCO Coconut Wraps-No Wheat No Dairy
I remember trying these coconut wraps a long time ago. They were interesting! I can’t say they were exactly good, but I can’t say they were bad either. I did sandwich rollups with them and I think it was a texture thing more than a taste thing. They were just a little chewy, but they did work well as a wrap and perhaps if I had warmed them a little that might have helped. I think I needed to experiment with them a little more because they actually tasted fairly good.
Maria & Richard’s Flax Seed Tortillas-No Wheat No Dairy
This tortilla checks all the allergy-free boxes. A little higher carb at 13 carbs.
Homemade Wraps
Going keto while avoiding eggs, wheat, and dairy can feel like a challenge, especially when it comes to finding the perfect wrap for sandwiches, tacos, and other favorites. Fortunately, there are plenty of delicious and easy alternatives that fit into your keto lifestyle. In this section I hope you can find some of the best keto-friendly wraps and simple recipes to make your own at home.
Why Use Keto Wraps?
Traditional wraps are packed with carbs, but keto-friendly versions allow you to enjoy all your favorite meals while keeping your carbs low. Wraps are great for:
Quick and easy meals
Portable lunches
Replacing bread in your diet
Adding variety to your keto routine
This video shows how to make a 2-ingredient tortilla that is both wheat free and dairy free!
Flax Seed Wraps-No Wheat No Dairy
These are easy wraps to make and are 12.7 carbs for a large wrap. You could make them a little smaller and increase the filling to wrap ratio which would decrease the carbs.
Lettuce Wraps-No Wheat No Dairy
Probably the most popular keto wrap and the one I use most often. Lettuce is great to wrap sandwiches, hamburgers, you can use them as lettuce cups to add all sorts of different fillings. It’s also hard to beat almost zero carbs!
Conclusion
I know that navigating keto while avoiding eggs, wheat, or dairy can feel overwhelming, especially if you're dealing with food allergies or sensitivities. It can be frustrating to find alternatives that truly work for your needs, but I hope this post gives you a variety of options to make your keto journey easier and more enjoyable. Everyone deserves to have delicious, satisfying meals without worrying about allergic reactions. Whether you're using store-bought alternatives or trying out homemade recipes, I hope you find something here that helps you stay on track while feeling your best. If you have any other allergy-friendly chip, cracker, or wrap ideas, I’d love to hear them, let’s support each other in this journey!
Wishing you good health and happiness!
Denise♥️