Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (2024)

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Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (1)

by Gerri


5 from 654 votes

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Keto Popcorn Cheese Puffs are so tasty and perfect for low-carb diets as they have no carbs and are super tasty. If you love cheese, you’ll love these.

Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (2)

This recipe takes a little bit of waiting, but the results are well worth the wait.

We use pre-sliced cheddar cheese for this recipe. It’s already sliced thin and makes it easier to cut into squares.

Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (3)

Keto Popcorn Cheese Puffs Recipe (1 Ingredient - Zero Carbs)

You can buy them but they're much cheaper to make and you can make a bucket load of Keto Popcorn if you like the cheese puffs nicely once dry.

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5 from 654 votes

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Course: Snack, Snacks

Cuisine: American, Australian, British

Prep Time: 5 minutes mins

Cook Time: 5 minutes mins

Total Time: 10 minutes mins

Servings: 4 serves

Calories: 114kcal

Author: Gerri

Unit Conversion

US Customary - Metric


  • 4 ounces cheddar cheese sliced

US Customary - Metric


  • Cut the cheese into small ¼ inch squares.

  • Before baking, this recipe must be prepared 24 hrs beforehand

  • Place on a cookie sheet lined with parchment paper and cover with a clean tea towel (dish towel).

  • Leave the cheese to dry out for at least 24 hours (you might need to leave it longer if it is humid where you live).

  • The next day preheat your oven to 200C/390F and bake the cheese for 3-5 minutes until it is puffed up.

  • Leave to cool for 10 minutes before enjoying.


Serving: 20g | Calories: 114kcal | Carbohydrates: 0g | Protein: 7g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 29mg | Sodium: 176mg | Potassium: 27mg | Fiber: 0g | Sugar: 0g | Vitamin A: 285IU | Calcium: 204mg | Iron: 0.2mg

The baking can get pretty messy with the cheese popping around. We place the cheese on the lower shelf and cover the base of the top shelf with foil for easier cleanup.

This recipe makes four serves.

Please note that the weather has an impact on how long you will need to dry your cheese for. This recipe was developed in very dry conditions. It may take up to 72 hours drying time, depending on your local weather.

Ingredients for Making Keto Popcorn Cheese Puffs

Keto popcorn requires just one ingredient, cheese.

  • 4 ounces of Cheddar Cheese, sliced

That’s it, just one ingredient.

How to Make Keto Popcorn Cheese Puffs

Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (4)
  1. Cut the cheese into small ¼-inch squares.
  2. Place on a cookie sheet lined with parchment paper and cover with a clean tea towel (dish towel). Leave to dry for at least 24 hours (you might need to leave it longer if it is humid where you live).
  3. Preheat your oven to 200C/390F and bake the cheese for 3-5 minutes until it is puffed up.
  4. Leave to cool for 10 minutes before enjoying.

How to Store Keto Popcorn Cheese Puffs

The Keto popcorn cheese puffs can be stored in an airtight container for up to 1 week if they last that long.

Be aware that the cheese puffs are very susceptible to weather conditions, and humidity will make them go soft.

To make extra keto popcorn, simply double the ingredients.

Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (5)

Matt Dobson

I am the founder of My Keto Kitchen. I am a nutritionist, cooking enthusiast, and part-time Van Lifer! Along with a qualified chef, we have created a collection of delicious and healthy recipes.

59 thoughts on “Keto Popcorn Cheese Puffs Recipe – (One Ingredient – Zero Carbs)”

  1. Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (7)
    My husband and I LOVE these. We used cheddar… I think we might try pepperjack next. Yum!!


    • So glad you enjoyed them Andie. We might try the pepperjack too, thanks for the tip.


  2. It worked!
    I let the cheese sit for 3 days because I really wanted it to be successful!
    Amazing how it pops.
    This was awesome. Did not disappoint.
    Thank you for sharing this recipe. It’s so fun!


    • I’m so glad you enjoyed them, Sarah! It’s a long time to wait, but always worth it 🙂


  3. Wondering if you could dehydrate thecheese faster than leaving it set out


    • Hi Tammy,

      You could, as long and your dehydrator can be placed on a low enough temperature so that the cheese doesn’t melt.


  4. I used some Tillamook snack cheese and cut it in to 1/4 in. Pcs as well as some tiny rounds of gouda snack cheese which were a bit thicker. UNFORTUNATELY, I just got a tray of melted cheese chips. What did I do wrong g? Do the pieces need to be like a cube and equal on all sides, or could it be the type of cheese I used?


    • Hi Suzie,

      I looked up the cheese brand (as it’s not available where we are) and it appears to be unprocessed, and the shape of your pieces of cheese doesn’t make a difference – so that rules those out. You haven’t mentioned how long you dried them for, without knowing that, I can only suggest that they needed a longer drying time.


  5. Hello, I am just getting back in to keto and this might be the thing that helps me stay.

    I was wondering if you would share the brand names of the cheeses you have success with. I want this to be a bang on recipe and I think using what you did will give me the hand up on getting you success!

    Thanks for all your hard work. Great site!


    • Hi Junnetta,

      I’m not sure if our cheese brands will help, as we may not be in the same country! Try looking for hard craftsmen style cheeses like vintage cheddar.


  6. Hi! I was wondering if these would be possible to season? I have keto ketchup and garlic seasoning (dry spices). If so, when would you season? Before drying out? Before putting in oven?


    • Hi Sabrina,

      After drying and before baking would be best 🙂


  7. This is amazing Gerri,

    I am so excited to try this. Can’t wait to get home in the morning to get some out to dry.


  8. Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (8)
    LOVE these! I’m trying this with Pepper Jack now. Can’t wait to bake these tomorrow!


  9. I love this recipe and make it every week. My question is this- what do I do with the oil left after the baking? It seems like it should be good for something so I hate to waste it. Any ideas would be appreciated , thank you.


    • Hi Laurie,

      I’m so glad you enjoy them! I honestly have no idea about using the leftover oil, you could try using it for fried eggs and see how it goes. I’d love to hear how it goes!


  10. Wow, what a great idea! I’m going to try this AND your trail mix. What’s best is I already have all of the ingredients on hand. 🙂


  11. I used pepper jack cheese….they are amazing! This is first time making them…I will leave out dry for 48 next time as I only left these to dry for 24 this time.


  12. Tastes like cheeze-itz! I let mine dry for 4 days. (I live in a humid environment) And put them in the oven for 4 min. Some popped some didn’t. But still tasted great.


    • They certainly do Lauri! Thanks for stopping by 🙂


  13. For Tanya, The reason popcorn pops is there’s a tiny bit of moisture in the kernel. I wonder if you’re leaving your cheese out to long? Are you in a very dry environment?


  14. For storage I don’t have a vacuum seal could I put them in Tupperware and leave them out or do they need to be refrigerated after they’re cooked?


    • Hi Rebecca,

      They can be left on the counter in an airtight container.


  15. We have tried these 3 times now and they just don’t turn out. This last time we let them dry for 6 full days and still no. They don’t pop or do anything. We used mild cheddar slices each time and followed directions exactly.


    • Hi Tanya,

      If you have used the same brand/type of cheese each time, there might be something wrong with the cheese or it could be more processed that you think! Maybe try a different brand or type.


  16. Thank you Gerri! 🙂


  17. Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (10)
    This is a win/win recipe. The pieces that dried enough puff like popcorn and the ones that didnt are crunchy like cheese nips!! Oh so so good.. I used cheddar cheese slices. Just be sure to make enough and be patient so they dry out! YUM!!!!!
    Thank you for this recipe!


    • I’m so glad you loved them Mary! Thank you for your kind words 🙂


  18. Could you pop these in a popcorn popper?


    • Hi Carol,

      I haven’t tried it! If you give it a go, please let me know how it turns out.


  19. Does anyone else have any issues with the cheese “popping” all over the oven?


    • That’s exactly what it’s meant to do Deder 🙂


  20. I tried the first batch and they just melted and was coated in a ton of oil. What did I do wrong. Still good eating like chips but really hoped for puffed cheese


    • Hi Carrie,

      It’s possible that they weren’t dried for long enough. It can take up to 72 hours drying time for them to be dry enough – think of them like popcorn; popcorn pops because steam builds up in the center of the kernel and explodes it open.


    • Hi-
      So I have a setting on my microwave for convection oven- I dried out Colby jack sliced cheese for 24hrs- and no matter how long I cooked them (20min) only 1-2 puffed up.
      I think they needed to dry longer and then it would work.


      • Hi Lacey,

        Sounds like you are on the right track, with 1-2 puffing up then you are getting close to being them dried enough! A bit longer and they’ll be popping all over the place!


    • I have tried this recipe now twice. I let them dry for 3 days and they always end up just melting in the oven. Not crispy at all. What am I doing wrong?


      • Hi Sheri,

        Are you using the same brand of cheese each time? It could just be that the cheese you are using has been overprocessed, maybe try another brand 🙂


  21. Hi , can we do this using a microwave ??? I do not own an oven….


    • Hi Agnes,

      I haven’t tried using a microwave to make them, if you give it a try I’d love to know how they turn out!


  22. Can these be stored? If so how? Impact on crunchiness?


    • Hi Laura,

      The longer they’re exposed to air the quicker they will lose their crunch as they draw in moisture.

      Obviously, that would happen quicker in humid climates.

      You could try vacuum sealing them but I think making them to eat is your best bet.

      Hope you enjoyed them.



  23. Maybe this is a dumb question.. but isnt it not very safe to leave a dairy product out at room temperature for over 24hrs? Perishable?

    these look amazing and I want to try them but hesitant in getting sick


    • Hi Molly,

      Bacteria requires a few things to grow the big 3 are warmth, moisture and oxygen, since we’re drying them out that takes away one of those elements. If you are really concerned, you could dry the cheese out in a dehydrator.


  24. Silly question, but do you let the cheese dry in or out of the fridge?


    • Hi Annette,

      Out of the fridge on the bench, apologies if my instructions were unclear.


  25. Have you tried it with bigger pieces? Like 1/2″ instead of 1/4″? Making these now and just wondering because all of these tiny cheese squares omg…..LOL!


    • Hi Noelle,

      You could give it a try, they will take longer to dry out though.


  26. Do you recommend a clean sheet of parchment or a bare cookie sheet for the baking?


    • Hi Deb,

      I always recommend lining your tray with parchment, mainly as it makes washing up so much easier!


  27. Do you think you could use a food dehydrator to speed up the process of drying out the cheese?


    • Hi Keto Mom,

      You sure can, just make sure you line your dehydrator with parchment to prevent the cheese from potentially melting through the gaps.


  28. Can you tell me what kind of cheese you used? Thin slices, thick slices, specific brand, etc? Thanks!


    • Hi Tracy

      We have used cheddar, gouda, and manchego for this recipe (the cheddar is pictured), any hard cheese will work. Thick and thin slices both work, but the thicker your pieces of cheese, the longer they will take to dry out. Hope that helps 🙂


  29. Is a tea towel similar to a cheese cloth?


    • Hi Amber,

      Tea towels can also be called dish towels or drying-up cloths. I hope that helps


  30. Oh MY! The cheese pops turned out perfect! I left mine to dry for about 40hrs and they popped up really good. So worth the wait, but we gobbled them up in about 30 seconds


    • Hi Ellen,

      I’m so glad you liked them! Thanks for stopping by to let us know 🙂


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Keto Popcorn Cheese Puffs Recipe - (Just One Ingredient - Zero Carbs) (2024)


Is cheese puffs keto-friendly? ›

These gluten free and keto cheese puffs (i.e. gougères) are pure cheesy bites of heaven at just 0.3g net carbs a pop (!!). Scrumptious, yet simple! Oh, and if baking with cups rather than grams is your thing, just click on US Cups for an instant conversion.

What popcorn has the least amount of carbs? ›

Air-popped popcorn would be the best choice, as it is lower in carbohydrates as well as calories, Palinski-Wade says.

How much popcorn can I eat on keto? ›

A typical serving of air-popped popcorn is 3 cups (24 grams) and contains 4 grams of fiber and 18 grams of carbs — or 14 grams of net carbs ( 7 ). Popcorn can easily fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet.

What cheese is not allowed on keto? ›

You can eat high fat foods like cheese on the Keto diet. Cheddar, Gouda, goat cheese, and blue cheese are the best to consider. Cheese to avoid on Keto are cottage cheese and low fat and processed varieties.

Can I eat unlimited cheese on keto? ›

Enjoying cheese is one of the pleasures of the keto diet. But that doesn't mean it's unlimited and unrestricted. Nutritionists say that keto practitioners need to be selective with the cheese varieties they consume while on keto and enjoy them only in moderation to avoid disrupting ketosis and hampering weight loss.

Can I eat a whole bag of popcorn on keto? ›

Still, the answer is yes, you can eat popcorn on a keto diet — but there are a few things to keep in mind. Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan.

Will popcorn kick you out of ketosis? ›

For example, one typical serving of popcorn (4-5 cups) can have around 30 grams of carbohydrates — which is likely enough to kick you out of ketosis. The thing is, that's a good amount of popcorn! But if you only have a single cup, your snack will be under 10g of net carbs.

Can I eat popcorn on a no carb diet? ›

Because 5 grams of net carbs is pretty low, popcorn can definitely fit into a keto diet, says Rizzo. “It's a healthy whole-grain snack that is low in carbs,” she says.

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

What can I eat instead of rice on keto? ›

6 Keto-Friendly and Low Carb Rice Substitutes
  • Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ...
  • Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ...
  • Mushroom Rice. ...
  • Lentils. ...
  • Wild Rice. ...
  • Quinoa.

Can you eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can I drink diet co*ke on keto? ›

While beverages such as Diet co*ke (or diet soda in general) are technically keto-compliant, they may lead you to crave more carbs. A mini review suggested that these artificially sweetened sips may trick the body into craving the calories and carbs it believes it's getting from the diet soda.

Is cheese a keto? ›

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

Are cheese puffs high in carbohydrates? ›

Cheese puffs by Food City contains 170 calories per 28 g serving. This serving contains 13 g of fat, 1 g of protein and 13 g of carbohydrate. The latter is 2 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate.

Are cheese puffs a healthy snack? ›

Sodium: Cheese puffs are typically high in sodium, which can increase blood pressure and the risk of heart disease. Lack of nutrients: Cheese puffs are not a good source of essential nutrients, such as fiber, vitamins, and minerals. Eating too many cheese puffs can displace more nutrient-dense foods from.

How many carbs are in Cheetos puffs? ›

CHEETOS Puffs Cheese Flavored Snacks
Nutrition FactValue / Daily Value
% DV *
Calcium20mg 0%
Carbohydrate16g 6%
Cholesterol0mg 0%
12 more rows

How much cheese is OK on keto? ›

The Bottom Line. Cheese is delicious and supports a healthy keto diet. To maintain ketosis and weight loss, limit yourself to 1-3 ounces of cheese per day. It's fantastic as a snack or ingredient in any recipe!

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