Crispy Chicken Skin Chips with Sea Salt

Save the skin next time you trim chicken thighs or a whole bird, because this is what it's for. Rendered slowly and finished hot, chicken skin turns into something closer to a potato chip than anything you'd expect from poultry — thin, shattering, and deeply savory, with a finish of flaky sea salt that makes it hard to stop at one piece.

Why This Works for Intermittent Fasting

Chicken skin is almost entirely fat and protein with zero carbohydrate, which makes it a genuinely satiating snack rather than an empty-calorie one — the fat content triggers real fullness signals instead of the hunger-then-crash pattern typical of carb-heavy snacks. Because there's no sugar or starch anywhere in this recipe, it won't spike insulin, so it's a safe option to reach for during a shorter eating window when you don't want a full meal but still want something substantial and crunchy.

Ingredients

• 400g chicken skin (from thighs, breasts, or a whole bird), fat trimmed to about 3mm thickness
• 1 tsp sea salt, plus extra flaky salt for finishing
• 1/2 tsp smoked paprika (optional)
• 1/4 tsp garlic powder (optional)
• Freshly cracked black pepper, to taste

Instructions

1. Preheat the oven to 200°C (400°F) and line a large baking sheet with parchment paper.
2. Lay the chicken skin pieces flat on the parchment, skin-side up, making sure they don't overlap.
3. Place a second sheet of parchment on top, then set another baking sheet directly on top to weigh the skin down flat as it cooks.
4. Bake for 15 minutes, then carefully remove the top sheet and parchment.
5. Season the skin with sea salt, smoked paprika, and garlic powder if using.
6. Return to the oven uncovered and bake for another 8-10 minutes, watching closely toward the end, until deeply golden and crisp throughout.
7. Remove from the oven and let rest for 2-3 minutes — the skin will crisp up further as it cools.
8. Break into chip-sized pieces, finish with a scatter of flaky sea salt and black pepper, and serve immediately.

Nutrition Per Serving

Fasting Compatibility

These chips work well as a fast-breaking snack for 16:8 or 18:6 windows, since the fat and protein combination is filling without requiring a large meal. They're also a good option for OMAD days when you want a savory, crunchy element alongside a larger meal without adding any carbohydrate.

Related Recipes

• Cheese Crisps with Guacamole
• Pork Belly Crispy Crackling
• Crispy Skin Salmon with Cauliflower Puree

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.