5 Healthy Chips You Can Buy (And 4 You Should Avoid)
Updated: Apr. 29, 2020
Is there such thing as a healthy chip? We scoured the grocery aisles to find out.
Finding it hard to imagine a “healthy” chip? That’s understandable! It’s no surprise that potato chips don’t have a superfood reputation. But it’s possible to indulge responsibly with a healthier brand. You’ll want to check the nutrition facts for something with the highest fiber and protein, but the lowest saturated fats and sodium.
Just look at the labels in the grocery store, or pick up our dietitian-recommended brands for a healthier crunch.
Our Top 5 Healthy Chips
Bare Veggie Chips
Bare Veggie Chips are made from carrot, sweet potato or beet, which makes them high in fiber. Simply, these chips contain a short ingredient list. It’s about as unpretentious as you can get! Nutritionally, they pack 3-4 grams of protein per serving. Look for flavors such as BBQ sweet potato, ranch carrot and salt and vinegar beet.
Your bag of chips might be half-full—here’s why each bag has so much air.
Saffron Road Baked Lentil Chips
One smart way to improve the nutritional quality of your chips is to swap out the main ingredient for pulses. (Here’s why we’re crazy about pulses!) Lentils are super high in fiber and protein, so these healthy chips naturally boast these nutrients, too. Saffron Road Baked Lentil Chips have only 3 grams of fat per serving (with NONE from saturated fats) and clever flavors to choose from—like cucumber dill, cracked pepper, Moroccan barbecue and sea salt.
Eat Your Vegetables Chips
Thanks to an amazing mixture of vegetables (carrot, sweet potato, kale, spinach, broccoli, tomato, beet, shiitake mushrooms and red and black beans), you almost can’t go wrong with these tasty chips. The power-packed veggies make Eat Your Vegetables Chips high in vitamins, which no other chip can claim. In one serving, you’ll get 30% of your daily vitamin C and 25% of vitamin A, not to mention 10% of vitamins D, E and B6.
Beanitos White or Black Bean Chips
Pulses are the beauty of these delish healthy chips, too. Beanitos White or Black Bean Chips have only 130 calories per serving with 4 grams of fiber, 4 grams of protein and 6.5 grams of healthy fats. The white bean-based flavors include sweet chili and sour cream and garden fresh salsa. The Skinny Dippers variety contain 6% of your daily iron needs in a low-calorie serving. They’re all gluten and corn free, if food sensitivity is an issue for you.
Baked Ruffles Cheddar and Sour Cream Potato Chips
So you really want a good old-fashioned potato chip? Choosing these baked Cheddar and Sour Cream Potato Chips saves a ton of fat and calories when compared to your traditional potato chips. In other words, they’re flavor-packed without the guilt. You could also make your own microwave potato chips with heart-healthy olive oil.
The Least-Healthy Choices
Chili Cheese Fritos
You’ll be hard-pressed to find a snack chip higher in sodium. With 270 mg of sodium per serving, this equates to the amount in a slice of processed cheese. These salty snacks have virtually no fiber, but 10 grams of fat per serving, more than in a McDonald’s hamburger. Skip these chips for a healthier choice.
Cheetos
Nope, these aren’t a good substitute for high-calcium cheese! Rather, with 10 grams of fat and almost no fiber, they’re really nothing more than empty calorie bombs. The baked version is a healthier choice, however.
Kettle Brand Potato Chips
With a huge variety of flavors on the market, these crunchy, savory chips are quickly flying off the shelf. But the sea salt variety is a fat bomb with 14 grams per serving, more than a whole tablespoon of butter. The jalapeno flavor contains 180 mg of sodium and the pepperoncini 170 mg of sodium, so this chip can quickly bust your sodium budget.
Psst…Here’s why potato chips are so addictive.
Ruffles Cheddar and Sour Cream Potato Chips
The fried Cheddar and Sour Cream Potato Chips make the unhealthy list, with 10 grams of fat and 180 mg of sodium per serving. Stick to the baked version (on the healthy list above!) for the same flavor without the guilt.
When you’re in the snack aisle, take a sec to read the nutrition facts and ingredients to find the healthy chip choices. Don’t forget to pair your chips with fresh vegetables and dip or some fresh fruit kabobs!
Roasted Beetroot and Garlic Hummus
This tasty beetroot hummus is the prettiest pink snack I’ve ever seen. The healthy recipe is handy to make in large batches and keep in the fridge for lunches and snacks throughout the week. —Elizabeth Worndl, Toronto, Ontario
Peachy Jalapeno Guacamole
Fresh jalapenos and summer-ripe peaches give this creamy guacamole so much flavor. It's got a little kick, but I love that it's not so spicy it burns off my taste buds! —Colleen Delawder, Herndon, Virginia
Sweet Pea Pesto Crostini
I made a healthier spin on my favorite celebrity chef’s recipe by subbing in vegetable broth for some of the oil and going easy on the cheese. To top crostini, use this recipe for a pastelike pesto. For use on pasta, add more broth for a saucelike consistency. —Amber Massey, Argyle, Texas
Apple-Nut Blue Cheese Tartlets
These tasty appetizers look and taste gourmet, but they're easy to make and have loads of blue cheese flavor. The phyllo shells and filling can be made in advance—just fill the cups and warm them in the oven before serving. —Trisha Kruse, Eagle, Idaho
Mini Zucchini Pizzas
Looking for low carb? This simple snack recipe is a fantastic way to satisfy your pizza cravings while skipping the usual carb-filled crust. —Taste of Home Test Kitchen
Ginger Pork Lettuce Wraps
When I make Asian-spiced lettuce wraps with lean ground pork, I remind my family they’re meant to be an appetizer—but maybe I should just call it supper. —Mary Kisinger, Medicine Hat, Alberta
Crunchy Peanut Butter Apple Dip
My mom got this peanut butter dip recipe from a neighbor years ago. She always made it for us kids in the fall when apples were in season. Now I make it for my children. —Juli Meyers, Hinesville, Georgia
Smoked Salmon New Potatoes
Give twice-baked potatoes a rest this year and try these stuffed spuds. Smoked salmon and cream cheese blended with lemon juice and dill are simply piped into small red potatoes. Leftovers are even good with eggs for breakfast. —Taste of Home Test Kitchen
Flank Steak Crostini
This recipe is perfect for gatherings, holidays, or as a special Sunday football snack. My kids love it and so do my friends and family. You can substitute butter for the olive oil, or any kind of steak for the flank steak. —Donna Evaro, Casper, Wyoming
Fresh Corn & Avocado Dip
I alter my sister's recipe by adding finely chopped jalapeno for a little heat. This is a different way of serving corn as a dip that can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
Zesty Marinated Shrimp
These easy shrimp look impressive on a buffet table and taste even better! The zesty sauce has a wonderful spicy citrus flavor. I especially like this recipe because I can prepare it ahead of time. —Mary Jane Guest, Alamosa, Colorado
BBQ Chicken Pizza Roll-Up
These slices make a fab, filling snack with loads of sweet and tangy flavor. —Tracey Birch, Queen Creek, Arizona
Baked Pot Stickers with Dipping Sauce
Twisting these wonton wrappers like little candies makes them fuss-free, and the dipping sauce is packed with sweet heat. —Taylor Marsh, Algona, Iowa
Crab Phyllo Cups
I always like a dot of chili sauce on top of these easy snacks. If you're out of crab, try them with water-packed tuna. —Johnna Johnson, Scottsdale, Arizona
Roasted Eggplant Spread
Black pepper and garlic perk up this out-of-the-ordinary spread that hits the spot on a crisp cracker or toasted bread slice. —Barbara McCalley, Allison Park, Pennsylvania.
Spicy Shrimp Salsa
Radishes add a wonderful crunch to this colorful salsa that is also superb over grilled fish. There's just enough jalapeno to give flavor without much of the heat. —Mary Beth Relyea, Canastota, New York
Layered Hummus Dip
My love for Greece inspired this fast, easy Mediterranean dip. It is fabulous for parties and a delicious way to include garden-fresh veggies on your menu. —Cheryl Snavely, Hagerstown, Maryland
Southwest Egg Rolls
Moderately crispy with a rich and creamy filling, these semi-spicy appetizers taste like they’ve been fried. —Danielle Booth, Minneapolis, Minnesota
Strawberry Tomato Salsa
Here’s a sweet and tangy salsa that's miles away from the spicy version people expect. Serve it as an appetizer with tortilla chips for scooping, or make it part of the main event and spoon it over chicken or pork. —Amy Hinkle, Topeka, Kansas
California Sushi Rolls
This tastes as good as any restaurant or store-bought California roll. Plus, it's one of the easiest sushi recipes for when you're first learning
Tzatziki Shrimp Cucumber Rounds
I created this recipe with what I had on hand one night, and now it’s one of my husband’s favorites! The bacon-wrapped shrimp, garlicky sauce and burst of cool cuke flavor make this a crowd pleaser. —Shannon Rose Trelease, East Hampton, New York
Yogurt & Honey Fruit Cups
This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Roast Beef Aioli Bundles
Don't let these dainty bundles fool you. They're so perfectly balanced, everyone will gobble them up! —Taste of Home Test Kitchen
Double-Nut Stuffed Figs
We have a family member that has diabetes, so dessert can get tricky. These sweet, nutritious stuffed figs keep us all happy. —Bob Bailey, Columbus, Ohio
Fresh from the Garden Wraps
We moved into a house with a garden that needed tending. Using the herbs we found, we made these fresh-tastic wraps for our first dinner there. —Chris Bugher, Asheville, North Carolina
Greek Veggie Tartlets
The mixture in this recipe was originally a salad I made after a trip to Greece. When my husband suggested I serve it in phyllo cups, it became my most-requested appetizer!—Radelle Knappenberger, Oviedo, Florida
Pork Satay
Cilantro layers on the freshness, while the sesame oil and Thai chili sauce add Asian flavors that pair perfectly with peanut butter. —Taste of Home Test Kitchen
Game Day Miniature Peppers
My mom used to make the family stuffed peppers using ground meat and white rice. I changed it up to be healthier using ground turkey and brown rice. Your version may be with pork, beans, or the stuff that dreams are made of. —Rose Muccio, Lowell, Massachusetts
Chunky Mango Guacamole
When serving a crowd, double or quadruple this guacamole. The onion, tomato and mango can be chopped in advance. Add avocado just before serving. —Diana Nienberg, McComb, Ohio
Makeover Stuffed Potato Appetizers
We barely noticed the difference in this lightened-up version of our favorite dish. We tried it with friends and loved it. —Sonya Labbe, West Hollywood, California
Crispy Baked Wontons
These quick, versatile wontons are great for a savory snack or paired with a bowl of soothing soup on a cold day. I usually make a large batch, freeze half on a floured baking sheet, then store in an airtight container. —Brianna Shade, Beaverton, Oregon
Yogurt Dill Dip
Every person who tries this dip wants to know what makes it taste special. The secret is the blend of yogurt, sour cream and mayo. —Krisann Durnford, Muskego, Wisconsin
Zucchini Pico de Gallo Salsa
I love veggies and fresh ingredients this time of year. I make big bowls of this salsa, which we eat with pretty much everything in the summer when tomatoes are bountiful. My kids love it, though I leave out the jalapeno when making it for them. —Amy Gattuso, Madison Heights, Michigan
"Broccomole" Dip
For a snack that's very much like guacamole but without the avocados, which are high in fat, try this dip. I grow and freeze broccoli, so this recipe is convenient to make. —Sue Gronholz, Beaver Dam, Wisconsin
Homemade Guacamole
Nothing is better than freshly made guacamole when you're eating something spicy. It is easy to whip together in a matter of minutes and quickly tames anything that's too hot. —Joan Hallford, North Richland Hills, Texas
Asparagus Bruschetta
For a light bite, Elaine Sweet created these pretty appetizers. “I really like asparagus, so I’m always trying it in different things,” says the Dallas, Texas reader. "This is a delicious twist on traditional bruschetta."
Easy Buffalo Chicken Dip
Everyone will simply devour this savory and delicious dip with shredded chicken throughout. The spicy kick makes it a perfect football-watching food, and the recipe always brings raves. —Janice Foltz, Hershey, Pennsylvania
