Zero Carbs Keto Parmesan & Fennel Crisps


Zero Carbs Keto Parmesan & Fennel Crisps are perfectly crunchy, super tasty and ultra quick to make. Just 2 ingredients, plus fennel seeds – which you can omit if you prefer a plain cheese flavour.

Zero Carbs Keto Parmesan & Fennel Crisps

Maybe you have a left-over egg white. Perhaps there’s some Parmesan cheese in the fridge that really ought to be used up. But maybe you really just fancy something crunchy and cheesy to munch on, or take on a trip with you, or to accompany your keto sandwich. Well, as long as you have an oven to hand, these tasty little crisps can be prepared, baked, and in your belly within minutes.

I’m sure you’ve browsed and seen plenty of recipes for Parm Crisps. So what, you ask, makes my Zero Carbs Keto Parmesan & Fennel Crisps different? Well, aside form the obvious fennel addition, of course…

Why my Zero Carbs Keto Parmesan & Fennel Crisps are Simply the Best.

It’s all down to ingredients.

The egg white serves as a binder and dampens the cheesiness. The fennel seeds (optional) add an extra element of flavour. Then there’s the all-important cheese.Zero Carbs Keto Parmesan & Fennel Crisps

Parmigiano Reggiano is my key ingredient. If you think “Parmesan” cheese is the same, think again. Parmigiano Reggiano (like Parmigiano Padano) is unique. Protected by Italian trademark laws, it is a naturally-aged cheese created using traditional methods and no additives. The milk it uses is very specific: it must come from a certain breed of cows that are pasture and organically raised. Even the grass they eat is specific and has to be from the designated area. So you see, any cheese simply called ‘Parmesan’ is just a fake. Not the real deal. Not the same taste. An inferior product in every sense.Zero Carbs Keto Parmesan & Fennel Crisps

The entire batch I make with this recipe totals 0.24g carbs and supplies 319 calories. So you can eat the whole lot without worrying about too many carbs. Why? Because Parmigiano is LACTOSE-FREE. Lactose is a sugar. No sugar = no carbs. Happy days!

You can of course substitute Parmigiano Reggiano for another hard cheese, like its cousin, the more humble Parmigiano Padano. In fact you should do so if you prefer a milder taste, as Reggiano has a pretty strong and pungent flavour.

You can even use a different hard cheese, as long as it’s very mature.

Obviously, unless you use authentic Parmigiano (Reggiano or Padano), you will need to check the carbs content and adjust your macros accordingly.

I DO NOT recommend pre-grated cheese, even if it’s Parmigiano Reggiano or Padano. It will contain added ingredients to stop it clumping together and preservatives to increase its shelf-life. And carbs content will be significantly increased. NOT a good choice.Zero Carbs Keto Parmesan & Fennel Crisps

The Easiest Recipe (if you can even call it a recipe).

I suppose I need to concede that there are even easier recipes for cheese crisps out there. Like, “Step 1 of 1: put mounds of cheese on a baking sheet and bake.” Loool.

So I guess you could say this isn’t strictly The Easiest. Splitting hairs – as we say in Britain.

Here’s what’s involved: Beat the egg white lightly with a fork. Stir in grated cheese and fennel seeds (if using). Bake. Eat. Zero Carbs Keto Parmesan & Fennel Crisps

If you’ve tried whisps or a similar air-blown cheese crisp product, don’t expect the result to have the same texture. After all, no home-baker has the industrial facilities and machinery necessary to create those airy, super-crunchy bites of heaven (can you tell I’m a fan?). But if, like me, you cannot easily source whisps, or you find them too expensive, or you just can’t briong yourself to throw away that egg white, this is an excellent option.

Enjoy my Zero Carbs Keto Parmesan & Fennel Crisps!

  • Yield: 8
  • Serving: 1
  • Calories: 40
  • Fat: 2.8g
  • Net Carbs: 0g
  • Protein: 3.5g
Recipe type: Savoury Snacks
Cuisine: Ketogenic. Low Carb. LCHF. Grain Free. Gluten Free.
Prep time: 
Cook time: 
Total time: 
Easy, wafer-thin and highly satisfying. Bake them and take them on your trip to munch on without guilt.
  • 1 egg white
  • 75g freshly gated Parmigiano Reggiano or similar cheese
  • 1tsp fennel seeds
  1. lightly beat the egg white with a fork, then stir in the grated Parmigiano and fennel seeds.
  2. pre-heat oven to 180C static.
  3. form 8 balls between your palms and place them on an oven tray lined with parchment paper or, preferably, a silicone baking mat (U.S. option HERE), nicely spaced as they will spread out.
  4. flatten them as much as possible, then bake for 12-14 minutes (watch after 10 minutes as they will burn quickly).
  5. open oven door and leave crisps in situ.
  6. let cool then slide off baking mat and enjoy.
These cheese crisps are best eaten on the same day.

Store in an airtight container at room temperature for up to 3 days. Re-heat to restore crunchiness.

Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.


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  1. This crisps would be rapture, I’m sure, if only the one, the only, the real Parmesan could be purchased in this — forsaken area of the mid-USA.

    I’ve had the real stuff, and it can’t be matched (or substituted).

    Can you think of a different ingredient that could be used? Notice I didn’t say substituted…there is no such thing in this case. But is there a goat cheese that might work, that is available in the Great Lake states region?

    • Hello Mary, and thank you for your message. You live in a stunning part of the world and I’m very jealous! Unfortunately, I’m in Europe, so I truly have no idea what you could use instead of Italian Parmigiano, as I do not know which cheeses are available to you. My best advice is to choose the most matured, hard cheese you can find, preferably an artisan-made one, or at the very least one with no added ingredients such as fillers. If it’s dry and powdery once grated, and doesn’t clump, you have found something that will probably work – although flavour would be guess work. Your other option, albeit, I admit, a little extreme, is to take a trip to Italy and load up your suitcase with all sorts of locally-made produce that you can freeze once you return to your beautiful country 😉

  2. These are fantastic! Doubled up the recipe for my second batch and used 2/3 parmesan and 1/3 mature cheddar. Rolled the dough out between two sheets of baking paper so there were super thin and sliced them up into cracker shapes after taking them out of the oven. Amazing!!

  3. Love your blog! I’m going to try this recipe. I’m obsessed with eating our delicious Jamaican food, but in low-carb/keto format. So far, so good!

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