Module 17 · The Cheese Course
Parmesan Frico Crisps with Rosemary & Black Pepper
Parmesan Frico Crisps with Rosemary & Black Pepper is a keto snack with 1.5 g net carbs, 13 g protein and 10 g fat per serving (148 kcal). It serves 4 and takes 15 minutes in total.
Lacy, golden crisps made from nothing but aged Parmesan, rosemary and pepper. Crunchy like a cracker, rich like cheese. Perfect with a glass of something cold.
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Allergens in this Ketogeni recipe: milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 5 min · Total time: 15 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 1.5 g |
| Protein | 13 g |
| Fat | 10 g |
| Energy | 148 kcal |
| Vitamin D | 0.2 µg |
| Calcium | 444 mg |
| Omega-3 (EPA + DHA) | 0 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 150 g Parmigiano Reggiano, finely grated
- 1 tsp organic rosemary, finely chopped
- 1 tsp cracked black pepper
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C) and line a tray with baking paper.
- Mix the cheese with rosemary and pepper and spoon into 16 thin rounds.
- Bake 6–8 minutes until golden and lacy.
- Cool on the tray until crisp.
Chef’s tips
- Drape the warm crisps over a rolling pin to make little tacos.
Variations
- Use Grana Padano or aged Gouda.
- Add sesame or poppy seeds.
Storage
Keeps 3 days in an airtight tin.
Questions and answers
How many net carbs are in Parmesan Frico Crisps with Rosemary & Black Pepper?
One serving has 1.5 g net carbohydrates, 13 g protein and 10 g fat (148 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Parmesan Frico Crisps with Rosemary & Black Pepper ahead, store or freeze it?
Keeps 3 days in an airtight tin.
Which allergens are in Parmesan Frico Crisps with Rosemary & Black Pepper?
It contains milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Parmesan Frico Crisps with Rosemary & Black Pepper vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Parmesan Frico Crisps with Rosemary & Black Pepper?
Yes. Use Grana Padano or aged Gouda. Add sesame or poppy seeds.