Low-GI Baked Cheese Crisps (Diabetic-Friendly "Cheez-It" Style)

A crunchy, savory cheese crisp that mimics Cheez-It snacks but with zero added refined carbs—pure cheese and spices baked until lacy and crisp. High in protein, virtually no carbs, portion-controlled, and great for blood-glucose friendly snacking.

Ingredients (with Glycemic Index)

• 1 cup (100 g) finely shredded sharp cheddar cheese — GI: 0
• 2 tbsp grated Parmesan cheese — GI: 0
• 1/2 tsp smoked paprika — GI: 0
• 1/4 tsp garlic powder — GI: 0
• 1/8 tsp onion powder — GI: 0
• 1/8 tsp fine sea salt (or to taste) — GI: 0
• Optional: pinch cayenne or pinch black pepper — GI: 0

Cooking instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat.
2. In a bowl, mix shredded cheddar and Parmesan with spices until evenly combined.
3. Drop heaping 1-tablespoon mounds of the cheese mixture onto the baking sheet, spacing about 2 inches apart. Slightly flatten each mound with the back of a spoon to a 2–2.5 inch round.
4. For a Cheez-It-style shape, press a small dimple in the center of each and optionally poke one small hole with a skewer.
5. Bake 5–8 minutes, watching closely. Remove when edges are golden-brown and centers look set (they crisp further as they cool).
6. Let crisps cool on the baking sheet for 5 minutes, then transfer to a rack to finish crisping.

Flavor profile explanation

• Sharp cheddar gives tangy umami; Parmesan adds nuttiness and extra crispness. Smoked paprika and garlic powder create a savory, slightly smoky profile similar to flavored cheese snacks.

Serving size

• Makes about 18–24 crisps (depending on size). Serving suggestion: 6–8 crisps (about 30 g cheese) as a snack — portion mindfully.

Nutrition facts (approximate per 30 g serving — AI generated, not guaranteed accurate)