Chips and crackers are undoubtedly delicious, but sometimes we all need a little help pumping the brakes. While moderation is key with all foods, it’s easy to lose track of how many chips or crackers you’ve had when you’re eating them with dip, and that combination is notorious for packing a caloric punch.
But don’t give up on dip just yet — there are plenty of nutritious swaps out there, and we’re here to help you find your new favorite healthy alternative to chips and crackers.
Nutritional watch-outs for chips and crackers
Keep in mind, we’re not saying potato chips and crackers are evil — just check the nutrition information and consume in moderation. In the case of potato chips, for example, watch out for calories, serving size, sodium, and grams of fat. You’ll also want to check for what kind of oil is used, as some are healthier than others. How the chips are prepared changes too, and brands that use a healthier process (like baking instead of frying) will usually note that on their packaging.
As for crackers, check the nutrition information for added sugars, highly processed ingredients, and grams of fat. Even if they don’t taste sweet, some popular crackers are hiding a surprising amount of sugar. We also recommend checking the ingredients list: As a general rule of thumb, the more ingredients there are, the more processed the cracker is.
Are whole grain crackers or chips better for you?
Yes, whole grain crackers are generally healthier than crackers made from refined grains because they’re generally more nutritious and less processed. Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm, and are rich in fiber, vitamins, minerals, and antioxidants. Here’s why that’s important:
- Bran and fiber slow how quickly starch turns into glucose, which helps keep your blood sugar steady instead of causing spikes.
- Fiber also lowers cholesterol and helps move waste through your digestive system.
- Whole grains have important minerals like magnesium, selenium, and copper that may help protect against some cancers.
Related: Setting the Record Straight: Weight-Loss Myths and Tips
6 Healthy Alternatives to Chips and Crackers
There are plenty of nutrient-dense, tasty, and healthy alternatives to chips and crackers that are equally as enjoyable with your favorite dip. Try one of the crunchy pairings below — your body will thank you!
1. Sweet Potato Chips
Everyone has eaten potato chips, but have you ever tried sweet potato chips? This snack is more nutritious than regular chips — you can tell by the color! Sweet potatoes are rich in vitamin B6 (which helps reduce the risk of heart attacks) and also contain a good amount of iron, vitamin C, and vitamin D.
What to serve with sweet potato chips
This alternative snack goes well with any dip that’s typically served with regular potato chips — spinach dip, bean dip, onion dip… the list goes on!
Sweet potato chips can be found in most grocery stores now, but as with kale chips, the best way to manage your intake is by making your own. The key is to make sure the slices are all uniform in size and very thin so that they get nice and crispy.
Other root vegetables to turn into healthy chip alternatives
Like potatoes, other root vegetables can be sliced, baked, and turned into delicious dip-ready chips, such as:
- Turnips
- Beets
- Summer squash, like zucchini (technically not a root vegetable, but just as yummy!)
- Carrots
2. Kale Chips
We’re not going to argue that kale chips aren’t trying their best to imitate traditional potato chips, but we stand by them being just as delicious — and they’re way more nutritious! High in iron, calcium, and antioxidants, kale chips are a nutritional win compared to potato chips or crackers.
What to serve with kale chips
Kale chips are a deliciously crunchy snack on their own, but the curly edges are also perfect for picking up dips and sauces like:
- Hummus
- Sour cream-based dips, like spinach dip
- Cheese dips
You can find kale chips in the chip aisle at most local natural foods grocery stores. Or make your own using our favorite kale chip recipe. Bonus: When you make them at home, you control how much fat you’re using (and consuming).
3. Cauliflower Crackers
Cauliflower — what can’t it do? A substitute for rice, pizza crust, mashed potatoes, and more, it’s no surprise that cauliflower crackers are a great substitute for regular crackers and chips. And since their popularity has grown, they’re easy to find — just look in the cracker aisle at the grocery store.
And while cauliflower isn’t super high in protein, it does provide a high amount of protein for the low number of calories it delivers.
What to serve with cauliflower crackers
Like the chameleon vegetable that it’s made of, plain cauliflower crackers go with just about anything. They also come in different flavors, such as white cheddar, imitating other popular cheese crackers on the market.
4. Raw Veggie Slices
Raw vegetables like carrots, cucumbers, and bell peppers are a much healthier alternative to chips, specifically if you want to replace tortilla chips! Sliced raw vegetables still have that nice crunch that regular chips do, but contain virtually zero grams of fat.
Vegetables have nutritional benefits for everyone eating them, and they’re also a great option for gluten-free guests. They also have a high water content, so they get bonus points for keeping you hydrated, particularly if you’re eating a saltier dip. Satisfying that craving for a crunch while getting in some additional ounces of water? That’s what we call multi-tasking!
What to serve with raw veggie slices
Depending on what you’re slicing, raw veggies pair any dips traditionally served with tortilla chips; this includes:
- Guacamole
- Cowboy caviar
- Hummus
- Salsa
- Ranch dressing
Related: Homemade, High-Protein 3-Bean Cowboy Caviar
5. Air-Popped Popcorn
Popcorn gives you the same crunchy bite that chips or crackers offer, but with much fewer calories — so long as it’s air-popped and not drenched in butter. Popcorn is great because it’s so versatile and its neutral flavor allows for tons of flavor combinations.
What to serve on air-popped popcorn
While not as good at dipping as traditional chips and crackers, the flavor toppings and combinations are basically unending. You can decide whether to go traditionally salty with this snack or make it sweet with a kettle corn recipe. Try toppings like:
- Parmesan cheese
- Nutritional yeast
- Sea salt and black pepper
- Garlic or onion powder
- Ranch dressing powder
6. Mixed Nuts
Rather than reaching for that bottomless bowl of chips, try a handful of mixed nuts instead. Fried potato chips contribute lots of unhealthy fats to your diet, like trans and saturated fats. While mixed nuts are also high in fat, nuts are high in mono- and poly-unsaturated fats. These are the fats that boost your HDL cholesterol, which is known as “good” cholesterol. Plus, good fats have the added benefit of making you feel full.
Nuts are also a good target of protein, providing a significant amount in a small handful.
What to serve with mixed nuts
While mixed nuts alone might not be dip-friendly, they’re a deliciously healthy snack on their own. If you’re looking for a little more flavor, you can look for seasoned varieties at the grocery store or make your own.
A final word: Finding your favorite healthy alternative to chips and crackers
If you’re going to a party and want to be prepared to stick with your nutrition goals, bring one of these substitutes along! With so many people working on their own health journeys, you’re certainly doing someone else a favor by showing up with a healthy alternative to chips and crackers.
Keep the party going by bringing along one of these 26 healthy appetizers recipes. See you at the party!
Head over to the Community tab in the free Anytime Fitness App to ask expert Coaches your nutrition questions, like “What is a healthy alternative to chips?” or “What should I eat before my workout?”
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