Top Healthy Chips for Weight Loss: Enjoy Guilt-Free Snacking Anytime!

A potato chip seems like an innocent snack, right? It comes from something that’s natural, so it can’t be that bad. Well, a standard potato chip is actually not as innocent as it may seem. If you’re a regular chip eater, then you’ll benefit from replacing your traditional chips with healthier alternatives (trust, us, you’ll thank us later). Nothing satisfies a salty, crunchy craving like snacking on chips. But when it comes to tiding over hunger, that starchy bag of Doritos isn’t doing you any favors. You don’t have to deprive yourself of your favorite snack when you’re trying to lose weight. Nowadays, the snack aisle is brimming with healthy snack alternatives to satisfy those cravings without sabotaging your goals. With mindful choices and moderation, you can enjoy chips that align with your weight loss objectives.

The Problem with Traditional Chips

Standard potato chips are high in calories and fat and they’re lacking in nutritional value. For this reason, eating standard potato chips regularly can make weight gain more likely and it may raise blood pressure and cholesterol levels. If you’re at high risk for these chronic conditions (or you already have one) it is probably best to steer clear of potato chips altogether. An unhealthy snack here and there may not have a major impact on your health, but if you’re reaching for highly processed chips that are loaded with sodium and unsaturated fat on a regular basis, it’s probably time to switch up your snack choices. Standard potato chips can raise blood pressure and make you more likely to develop certain chronic diseases.

Chips aren’t a nutritional food in the way vegetables or proteins are, but there are ways you can still enjoy them in moderation. The problem is that we often eat them in excess, Pappa says. Chips are hyper-palatable foods, meaning their combination of fat, sugar, sodium and carbohydrates makes them addictive and artificially rewarding to eat. Lay’s commercials in the 1960s make scientific sense - “Betcha can’t eat just one” is how food manufacturers keep shelves stocked and American mouths full. “Really, potato chips are a once-in-a-while food,” she says. “If we go back to that and not thinking about them as an every day or every week food … that sets a little bit of a different scene in regards to how we’re interacting with that.”

Strategies for Enjoying Chips in Moderation

But they’re an enjoyable treat regardless, and Pappa makes the case that you’ll actually enjoy each bite more if you set up some guardrails. Here’s how she suggests enjoying chips in moderation:

Serve yourself a bowl from the bag of chips
Buy individual-size chip bags
Grab a helping and then move away from the chip bowl at parties

Everybody is different, however, and those with cardiovascular health concerns may not want to chance moderation at all, Pappa says.

Healthier Chip Alternatives

Vegetable-Based Chips

Kale Chips: Kale chips are made by baking kale until it becomes crispy. You can make kale chips yourself or purchase them already made. Kale actually retains its nutritional value after being made into chips, unlike traditional chips.
Baked Zucchini Chips: Baked zucchini chips can be made from scratch by baking a thinly sliced zucchini in the oven or they can be purchased pre-made. Zucchinis are filled with nutrients such as vitamin B6 and antioxidants. Vitamin B6 can help improve energy levels and regulate blood sugar and antioxidants provide immune support.
Green Bean Chips: Green bean chips are an easy swap for standard potato chips since they can easily be purchased at most grocery stores. You can also make green bean chips from scratch by baking them in the oven or using an air fryer.
Brussels Sprouts: If you’re someone who finds this cruciferous vegetable appealing, try swapping out your chips for some roasted brussels sprouts instead. Brussels sprouts are high in fiber, vitamins, minerals and antioxidants.
Beet Chips: Beets are a deeply colored root vegetable that offers the body a wide range of benefits, including a boost of nutrients such as fiber and folate and supporting heart health by helping to lower the blood pressure. You can make your own beet chips or purchase them packaged from your local grocery store.
Cauliflower Chips: You can make your own cauliflower chips in an air fryer or oven by thinly slicing cauliflower and cooking it until it is crispy.
Carrot Chips: Thinly slice some carrots and bake them in the oven with some olive oil or avocado oil. They should come out crispy, similar to a french fry!
Sweet Potato Chips: You really can’t go wrong with sweet potato chips. They have the same appeal as standard chips (crunchy, a little salty) but they have an added sweetness and they’re even better for you. Jackson’s Sea Salt Sweet Potato Chips with Avocado Oil have only three ingredients: sweet potatoes, avocado oil, and sea salt, and they taste delicious,” says Ehsani. “Since they are made from sweet potatoes, they are naturally sweet, contain no added sugar, and can satisfy anyone looking to get a sweet and savory fix.
Zucchini Chips: When you just need that crunchy, salty snack to munch on in between meals or as a side to your sandwich, the Zucchini Chips from Crispy Bites are the perfect choice.
Vegetable Blend Chips: “These chips are not only low in calories, but they also contain a blend of other vegetables like carrots and broccoli, in addition to the cauliflower,” says Pankonin.
Turnip Chips: “Don’t knock them before you try them,” says Ehsani. “These chips contain 130% of your daily value of vitamin K, 30% of your daily value of vitamin C, and 15% of your daily value of vitamin A. Plus, there’s a ½ pound of real vegetables in one bag.

Bean and Legume-Based Chips

Roasted Chickpeas: Roasted chickpeas are one of the healthier alternatives to chips that offer fat, fiber and protein. You can make your own or purchase a packaged version. This chip alternative offers the convenience of being available as a packaged snack, just like traditional chips are. If you want to make your own you can prep a big batch ahead of time so that you have them available for easy snacking. HIPPEAS Tortilla Chips are made with chickpea flour, which contributes to it having 3 grams of fiber and 3 grams of protein,” says Ehsani.
Lentil Chips: Made with lentil powder, potato starch, and sunflower oil, these Lentil Chips with Sea Salt from Simply 7 are a some of the healthiest chips you can enjoy when the salty cravings strike.
Beanitos: “Beanitos not only taste great, but they are high in fiber,” says Pankonin.
Pea Chips: Peas also make for delicious chips. “These healthy chips are made from green peas and are low in calories, low sodium, high in fiber, and they also contain 200 milligrams of potassium per serving, which is good for blood pressure,” says Pankonin.
Black Bean Chips: Food Should Taste Good’s Black Bean Tortilla Chips are made with black beans, corn, flax seed, sesame seeds, and sunflower seeds, which is a nutrient-dense list of ingredients!” says Ehsani. “These healthy chips also contain a whopping 4 grams of both fiber and protein.

Fruit-Based Chips

Apple Chips: Apple chips are a sweet and crunchy potato chip alternative. You can buy packaged apple chips at the grocery store but make sure to check the ingredient label since some are made with added sugar. Apples offer a variety of nutrients including vitamins A and C.
Banana Chips: Banana chips are a sweet, crunchy snack that can be a great alternative to traditional chips. However, it is important to keep in mind that not all banana chips are created equal-some are made with added sugar and might even be fried. Look for baked banana chips with no added sugar for the healthiest option.

Other Alternatives

Jicama: You might have spotted the Jicama vegetable at your local grocery store and wondered what it was. Jicama is a large root vegetable with a thick brown skin. You can skin it, cut it up and eat it raw. Some people slice it thinly and use it as a replacement for tortillas. We recommend dipping it in some salsa or hummus for added flavor.
Apple slices with nut butter: Apple slices with nut butter are a dietitian-approved snack that is healthy and satisfying. Prepare this snack by slicing up an apple and dipping it in some nut butter. Some popular nut butters include almond butter, peanut butter and cashew butter. Apples contain healthy carbs and fiber and nut butter has healthy fats and protein so this snack will not only satisfy you but give you energy as well. Apples are a healthy source of vitamin C, potassium and vitamin K.

Protein Chips

Opting for a mix of carbs and protein can help keep your hunger under control, reduce blood sugar spikes, and balance energy levels. Protein chips aim to deliver the same crispy, crunchy goodness as conventional chips, just with more protein. From a nutrient perspective, protein chips are a healthier snack option than regular chips. The higher protein content will keep you fuller, longer. However, just like any other packaged food item, protein chips can be high in preservatives, artificial flavors, artificial colors, and questionable ingredients. Protein chips average about as many calories per serving as regular chips-ranging from 120 to 170 calories per serving. For reference, a snack-size bag of Lay’s is 160 calories, and Doritos is 150 calories. Kibo Chickpea Crisps and Wholesome Provisions are the lowest calorie options we found at 120 calories per serving. Protein chips made from milk, whey, or soy proteins tend to clock over 10 grams of protein per serving. Plant-based protein chips-typically made with legumes or soy-have lower amounts, anywhere from 5 to 8 grams.

WILDE Protein Chips: “For a classic crispy potato-chip crunch (minus the potato) and with an impressive amount of protein, WILDE Protein Chips are a great choice,” says Lauren Manaker, MS, RDN. 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.
HiLo Life’s Nacho Cheese chip: 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. These almond flour tortilla-style chips pack 9 grams of protein and only 3 grams of net carbs per serving.
Whisps: 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.
Wholesome Provisions Protein Chips: Pro tip for maximizing snack satiety: Combine protein and fiber. Wholesome Provisions Protein Chips deliver both with a whopping 15 grams of protein and 5 grams of fiber per serving.
Quest Protein Chips: Quest fans will be happy to know the brand also offers protein chips that contain just as much protein as their bars. True to their high-protein, low-carb ethos, these gluten-free, keto-friendly chips contain 18 grams of protein and only 4 grams of net carbs per serving.
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.
Quest Tortilla Style Protein Chips: “These chips are packed with protein and low in sugar and carbohydrates. Tortilla chips are the perfect pairing for salsa, and these have a good amount of fiber.

Other Packaged Options

Lay’s Poppables Salt and Vinegar chips: Lay’s Poppables Salt and Vinegar chips are packed with flavor. “Compared to regular Lay’s Salt and Vinegar chips, you get double the volume per serving, with the same great flavor,” says Cristina Flores, RD, LD, a registered dietitian with Top Nutrition Coaching.
Food Should Taste Good Multigrain Tortilla Chips: “Food should taste good, and these chips sure do. They are made with a variety of gluten-free grains, great for those who may be avoiding gluten for Celiac disease or other medical reasons,” says Flores. “With 2 grams of fiber and 2 grams of protein, these chips may keep you fuller longer. “These chips are baked instead of fried and are made from only yellow corn, sunflower oil, and sea salt,” says Flores.
Siete Chips: “Siete Chips contain 3 grams of fiber, which you don’t often see in chips,” says Ehsani.
Simply 7 chips: “These healthy chips contain 3 grams of fiber and 19 grams of carbohydrate per serving,” says Pankonin.

The Importance of Homemade Options

In order to have healthy chip alternatives, making them yourself is certainly a great option. Making healthy chip alternatives yourself is not only more cost-effective but it’s likely to be even healthier than opting for one of the packaged options. To be fair, we realize that not everyone has the time to make a chip alternative from scratch. The main reason most people eat snacks like chips is because they need a quick way to curb hunger. Luckily there are a lot of packaged snacks out there that are healthier than traditional chips. We’d say it is always best to make your own but when you’re in a pinch, there is nothing wrong with grabbing a packaged chip alternative, such as store-bought beet chips or sweet potato chips.

Considerations When Choosing Chips

There are two big health concerns with chips - not the vegetable or grain they’re made with but how they’re cooked and how much we’re eating. A 2017 study in the Americal Journal of Clinical Nutrition found frequent consumption of fried potatoes is associated with increased mortality, while the consumption of unfried potatoes is not. Oil in small quantities is a good source of healthy fats but can present health challenges if consumed in large quantities. At its core, potato chips can be made (even at home) with three ingredients - potatoes, salt and oil. The closer you get to those core ingredients the better, says licensed dietitian nutritionist Abra Pappa. “I love including potatoes in a really healthy, well-balanced diet,” she says. “What happens when we take a potato and thin slice it and then fry it in a vat of oil … it changes the quality of that food being a potentially health-supportive food.” The healthiest options at the store are chips fried in better quality oil like olive, avocado or coconut oil, Pappa says. You can also try a baked or air-fried chip. “Is it just potatoes, salt, maybe avocado oil? That’s a pretty darn good chip,” Pappa says. “No, it’s not a health food by any means, no I still don’t think we should be having it every day, but it’s certainly an upgrade from the deep-fried-in-vegetable-oil scenario.” The obvious solution here would be making chips at home in the oven or air fryer, using a mandolin to slice your potatoes thin. You can also hunt for an alternative chip, like crunchy chickpeas or ones made with other vegetables, lentils or beans, though it’s still important to flip the bag over and read the ingredients. A sweet potato chip won’t be healthier than a regular potato chip if it’s deep-fried the same way.

Oil Quality

“You can make that fit in just about any healthy diet, but we’re always going to want to still go through the process … what kind of oil is used?” Pappa says. “I’d probably prefer a potato chip fried in a better oil than a potato chip that’s baked in and uses vegetable oil.”

Baked vs. Fried

Baked chips are a healthier option, as they’re not cooked in as large of a quantity of oil, but it still depends on what kind of oil is used in the baking process.

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Whole Grains

Sun Chips are sometimes given a health halo because they’re made with whole grains as opposed to potatoes. Starches digest faster than grains, so Sun Chips, which are made with corn, wheat, rice flour and oat flour, may not give you as much of a blood sugar spike. But Sun Chips are still fried in canola oil, the same as Lay’s potato chips, which use a vegetable oil combination of “Canola, Corn, Soybean, and/or Sunflower oil.”

Don't Force It

But a greater message for chip lovers - if an alternative, “healthier” chip doesn’t hit the craving spot just right, don’t force yourself to make a switch. “Kale chips are delicious as a crunchy kale bite … but it’s not a potato chip,” Pappa says. “Let’s not try to pretend these things are going to take the place of the sensation of eating a potato chip.” Your next best option may be managing the amount you're eating.

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