For those seeking a satisfying crunch without sacrificing nutritional goals, protein chips offer a compelling alternative to traditional snacks. These innovative snacks are designed to help individuals meet their daily protein requirements while delivering the enjoyable texture of familiar junk food. This article delves into the world of protein chips, exploring their benefits, key considerations, and some of the top options available on the market.
What are Protein Chips?
Protein chips are a healthier snack option than regular chips. While traditional chips often provide little more than a mood boost and craving satisfaction, protein chips aim to deliver the same crispy, crunchy goodness with an added benefit: a significant protein boost. Snacking on high-protein chips can help you feel more satisfied and full after eating and also help you reach your daily protein goals.
Benefits of Protein Chips
Many of the benefits of protein chips match those that you’d find with non-protein chips - convenience, interesting flavors, and that satisfying crunch.
- Additional Protein Intake: Protein chips can be a convenient way to increase your daily protein intake, whether as a standalone snack or as an accompaniment to a meal.
- Convenience: Like many popular snacks, protein chips come in convenient, individual bags that are ready to eat.
- Flavor Options: Protein chips are available in a wide array of flavors, catering to diverse taste preferences.
Key Considerations When Choosing Protein Chips
When selecting protein chips, it's essential to consider several factors to ensure they align with your dietary needs and preferences.
- Protein Content: Aim for chips with at least 5 grams of protein per serving. Chips that have at least 5 grams per serving or more made our list.
- Sodium Content: Be mindful of sodium levels, as chips are often high in salt.
- Fat Content: Opt for chips that utilize healthy, unsaturated fats and have less than 20% of the daily value (DV) of saturated fats.
- Ingredients: Pay attention to the ingredient list, prioritizing options with minimal preservatives, artificial flavors, and colors.
- Calorie Count: Protein chips average about as many calories per serving as regular chips-ranging from 120 to 170 calories per serving.
- Protein Source: Like the best protein powders, these chips contain protein from a diverse range of sources. Plant-based protein chips-typically made with legumes or soy-have lower amounts, anywhere from 5 to 8 grams. Protein chips made from milk, whey, or soy proteins tend to clock over 10 grams of protein per serving.
- Taste and Texture: With multiple flavors on offer from protein chips can satisfy even the pickiest of snackers. Most protein chips offer multiple buying options - packs of 12, half dozens, flavor varieties.
Top Protein Chip Options
Here are some of the top protein chips available, catering to various dietary needs and preferences:
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- Quest Nutrition Tortilla-Style Protein Chips: These chips are loaded with protein and come in a variety of flavors. Each 1.1-ounce bag contains 6 grams of fat and just 5 grams of carbohydrates, so anyone looking for a keto-friendly, low-carb snack could easily work them in. Depending on the flavor you prefer, you’ll get 18 to 20 grams of protein in each single-serving bag. And since the chips include high-quality whey protein, they feature all nine essential amino acids. The highest-protein chip around, Quest Tortilla Style Loaded Taco Protein Chips have an impressive 19 grams of protein in every serving. With this much protein and just 5 grams of carbohydrates, they’re the perfect addition to a higher-carb meal or for a light snack to keep you satisfied until your next meal.
- IWON Organics Protein Stix: These crispy, puffy snacks offer 7 to 10 grams of plant-based protein in each single-serving bag. The protein in its Organic Protein Blend is sourced from whole foods, including peas, navy beans, and brown rice. They are also vegan- and kosher-friendly, plus clear of any GMOs, gluten, or soy. Vegan, organic, and gluten-free IWON Organics Sea Salt & Vinegar Protein Crisps have 5 grams of protein and lots of flavor. While the amount of protein in these chips isn’t as high as some on our list, the protein comes from whole food ingredients like green and yellow peas and brown rice. They have no artificial flavors and only one gram of added sugars.
- Wholesome Provisions Protein Chips: This thick, dippable chip is low in carbs and high in protein. Generally speaking, protein chips can be a tad brittle and not ideal for dipping. But Wholesome Provisions Protein Chips have the strength to carry the weight of salsa, sour cream, or cheese dip. Another distinction in its favor is the macro count - just 4.5 grams of fat and 10 grams of carbohydrates. That’s about half as much as most of the chips I tried. Wholesome Provisions Protein Chips deliver both with a whopping 15 grams of protein and 5 grams of fiber per serving.
- Whisps Cheese Crisps: These cheese-based chips come in five delicious flavors and pack in 10 grams of protein per serving. Whisps Cheese Crisps may include the most straightforward ingredient list I’ve ever seen - cheese. Not just any cheese, but 100% artisanal wheel cheese. Whips Parmesan Cheese Crisps are made with parmesan cheese and baked into a crispy chip. You really can’t get any simpler than that. Each serving has 13 grams of protein but is a bit higher in some nutrients than we’d like to see, with 35% DV saturated fat and 15% DV sodium. These chips can easily add a satisfying crunch to any meal. Many of the brands we reviewed use protein isolates (which are more processed and trickier to digest) as the main source of protein in their chips. But not Whisps. These cheesy crisps get their protein from one simple ingredient: aged cheddar cheese. Whether you eat them on their own or crumble these crisps on top of a salad or soup you’ll get 10 grams of protein per serving.
- Kibo Chickpea Chips: For a plant-based protein boost, Kibo Chickpea Chips have it all - flavor variety, solid texture, and a very affordable price point. Like the best pea protein powders, its protein is sourced from your favorite tiny veggies - peas. Kibo Mediterranean Herbs Chickpea Chips uses a blend of chickpeas, pea protein, yellow peas, and lentil flour to add 6 grams of protein to each serving. The Mediterranean herb flavor uses natural flavors, spices, and ingredients like garlic and tomato powder to add plenty of flavor without a lot of salt. Each serving has just 7% of the DV of sodium. Plant-based chip seekers, look no further. While most protein chips rely on some combo of animal-based ingredients for protein, Kibo Chickpea Chips stick to plant-based ingredients. One serving contains 6 grams of protein and 40 percent less fat than potato chips. These chips get their protein from chickpeas and split peas and come in three fresh flavors: Sea Salt, Mediterranean, and Pico de Gallo.
- Lesser Evil Himalayan Pink Salt Power Curls: For a crunchy snack that won’t leave you hungry, Lesser Evil Himalayan Pink Salt Power Curls are a great choice. With 6 grams of protein and just 130 calories per serving, they’re a tasty way to add some protein to any meal or snack. Made with just five ingredients, including organic cassava flour, egg whites, avocado oil, tapioca starch, and Himalayan pink salt, they’re free from any artificial colors, flavors, or preservatives.
- Wilde Sea Salt & Vinegar Protein Chips: You’d never guess by the taste and texture that the first ingredient in Wilde Sea Salt & Vinegar Protein Chips is chicken breast, but there it is! These chips have 10 grams of protein in every 20-chip serving, with chicken breast, egg whites, and bone broth in every batch. They’re low in carbs, with just 8 grams per serving, and have 11% of the DV of sodium. Simply can’t resist a classic potato chip? Swap them for Wilde’s Protein Chips. They have the same texture but are made from 100 percent all-natural chicken breast, egg whites, and bone broth. Which means they’re free of gluten, dairy, nuts, and grains.
- SimplyProtein Hint of Habanero Tortilla Chips: For a smokey, crunchy chip with just a hint of spice, try SimplyProtein Hint of Habanero Tortilla Chips. Every one-ounce serving, or 14 chips, has 7 grams of protein from pea protein isolate.
- Crisp Power High Protein Pretzel Crisps: Pretzels are typically high in carbs and low in protein, but not Crisp Power High Protein Pretzel Crisps. With wheat protein, carob seed protein, and soy protein isolate, these pretzels have an impressive 15 grams of protein per one-ounce serving. They’re baked, not fried, and have no added sugars, keeping the fat and carbohydrate content down.
- Hilo Life Nacho Cheese Chips: These almond flour tortilla-style chips pack 9 grams of protein and only 3 grams of net carbs per serving. If only your favorite nacho cheese Dorito chip had a sibling that was more nutritious. Oh wait, it does-say hello to HiLo Life’s Nacho Cheese chip. Featuring almond flour instead of corn or wheat increases the protein and fat without packing on the carbs. Hilo Life Nacho Cheese Chips have just 5 grams of carbohydrates and an impressive 9 grams of protein per serving.
- Quevos Mesquite Barbecue Egg White Chips: Quevos Mesquite Barbecue Egg White Chips use a combination of egg whites and milk protein to give you 9 grams of protein in each serving. We also love the 4 grams of fiber in each serving from the addition of tapioca fiber, resistant starch, and flax seeds. They also contain fructooligosaccharides (FOS), a prebiotic fiber that supports a healthy and diverse gut microbiome.
- Twin Peaks Ingredients Protein Puffs: At the risk of being too niche, remember those cheesy puff balls you could buy in bulk at Staples? Twin Peaks Ingredients Protein Puffs are the exact replica of those old-school cheese puffs except they’re packed with 21 grams of protein per serving.
Incorporating Protein Chips into Your Diet
As BarBend expert reviewer and registered dietitian Aimee Gershberg reminds us, don’t be tempted to use these snacks as replacements for real food. “Protein supplements…can be part of a healthy diet. However, they should be exactly as they are named; they are supplements,” she says.
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