What Is a Healthier Alternative to Croutons? Unlock Nutritious Salad Crunch

November 1, 2025 •

4 min read

According to nutrition experts, a typical serving of store-bought croutons can add 100 or more calories from processed grains and fat to your meal, often with little to no nutritional benefit. If you’re looking to enhance your salads and soups with texture and flavor without compromising your health goals, finding out what is a healthier alternative to croutons? is an excellent first step.

Quick Summary

This guide explores several nutritious and crunchy alternatives to traditional croutons, offering flavorful and healthier options for your salads and soups. Learn about ingredients like roasted chickpeas, nuts, seeds, and vegetable crisps that provide satisfying texture along with valuable protein, fiber, and healthy fats. Find out how to prepare these healthy swaps at home to elevate your dishes.

Key Points

Roasted Chickpeas: A fiber and protein-rich alternative that offers a satisfying crunch, making it a filling and nutritious topping for salads and soups.
Nuts and Seeds: Adding toasted nuts (like walnuts or almonds) and seeds (such as pumpkin or sunflower) boosts healthy fats, protein, and essential minerals.
Cheese Crisps: For a savory, low-carb, and high-protein alternative, bake small piles of hard cheese like Parmesan until they are golden and crispy.
Roasted Vegetables: Thinly sliced root vegetables like sweet potatoes or beets, or nutrient-dense kale chips, can be roasted to provide a savory and texturally interesting alternative.
Homemade Breadcrumbs: Crushing and toasting your own whole-grain breadcrumbs gives you full control over ingredients and oil content, offering a healthier version of a classic topping.
Customize Your Flavors: Healthier alternatives can be easily seasoned with a variety of spices, allowing for endless flavor customization to perfectly complement your dish.
Boost Overall Nutrition: Choosing alternatives to standard croutons can significantly increase the protein, fiber, and healthy fat content of your meals, contributing to a more balanced diet.

A simple salad can be instantly elevated by a satisfying crunch. However, conventional croutons, often made from refined white bread and fried in oil, can add empty calories and unhealthy fats to an otherwise wholesome meal. Fortunately, a wide range of healthier alternatives can provide the desired texture while boosting the nutritional profile of your dish. From legumes and seeds to vegetables, these swaps are easy to prepare and offer a delicious way to improve your nutrition.

Roasted Chickpeas for a Protein and Fiber Boost

Roasted chickpeas are one of the most popular and versatile healthier alternatives to croutons. They offer a fantastic crunch along with a significant amount of protein and fiber, making your meal more filling and satisfying. You can easily make them at home with minimal effort.

How to make crispy roasted chickpeas

Start with canned chickpeas: Drain and rinse them thoroughly.
Dry completely: Pat the chickpeas completely dry with a paper towel. Excess moisture is the enemy of a good crisp.
Toss with oil and spices: Place the dried chickpeas in a bowl and toss with a little olive oil and your preferred seasonings. Good options include garlic powder, smoked paprika, cumin, and a pinch of salt.
Roast to perfection: Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper. Roast at 400°F (200°C) for 20–35 minutes, shaking the pan every 10 minutes for even crisping. For an extra-crispy finish, turn the oven off and leave them inside to cool down completely.
Season post-roasting: Add any fresh or delicate spices after roasting to prevent them from burning.

Nuts and Seeds for Healthy Fats and Textural Variety

Toasted nuts and seeds are a great way to add both crunch and healthy fats to your salads. They also provide essential minerals and extra protein.

Great nut and seed options

Walnuts: Add an earthy, rich flavor and are a great source of omega-3 fatty acids.
Pecans: Offer a buttery taste and are excellent when lightly candied.
Toasted almonds: Slivers or whole almonds provide a satisfying bite.
Pumpkin seeds (pepitas): Known for their distinct flavor and high magnesium content.
Sunflower seeds: A classic, mild-flavored choice rich in vitamin E.

How to toast nuts and seeds

Dry pan method: Heat a dry frying pan over medium-low heat. Add nuts or seeds and stir frequently until they become fragrant and lightly browned. This takes only a few minutes.
Oven method: Spread nuts or seeds on a baking sheet and toast at 350°F (175°C) for 10–15 minutes, stirring occasionally.

Veggies and Other Savory Swaps

Don't limit yourself to just nuts and legumes; several vegetables and other ingredients can provide a savory, crunchy alternative to croutons.

Kale Chips: Bake kale with a little oil and seasoning until crispy for a lighter, nutrient-dense crunch.
Roasted Root Vegetables: Thinly sliced or cubed sweet potatoes, parsnips, or beets can be roasted to a savory crispiness.
Crispy Shallots: Thinly slice and fry shallots until golden brown for a restaurant-quality topping.
Cheese Crisps: Grate a hard cheese like Parmesan into small piles on a baking sheet and bake until golden and crisp. This offers a high-protein, low-carb crunch.
Pita or Tortilla Chips: Look for baked varieties made from whole grains and crush them for a satisfying, salty topping.

Comparison of Croutons vs. Healthy Alternatives

To highlight the nutritional benefits of making a switch, here is a comparison of typical croutons versus two popular healthy alternatives.


Feature	Conventional Croutons	Roasted Chickpeas	Toasted Nuts & Seeds (e.g., Pumpkin Seeds)
Preparation	Often fried in oil, made from refined bread	Baked with minimal oil and spices	Toasted in a pan or oven, sometimes with a light glaze
Nutritional Profile	Primarily carbs and fat, low in fiber and protein	High in protein, fiber, and iron	High in protein, healthy fats, fiber, and minerals
Estimated Calories (per 2 tbsp)	~30 calories	~25 calories	~35-40 calories (depending on type)
Flavor Profile	Often garlicky, buttery, or cheesy, but can be one-dimensional	Highly customizable; can be savory, spicy, or sweet	Nutty, earthy, and can be enhanced with spices
Best For	Salads and soups, but adds little nutritional value	Salads, soups, wraps, and snacking	Salads, oatmeal, yogurt, and as a standalone snack

A Concluding Word on Your Nutritional Diet

Moving away from conventional croutons is a simple yet impactful step towards a more nutritious diet. The best alternative for you depends on your personal taste and dietary needs. If you want to boost protein and fiber, roasted chickpeas are a perfect fit. For a dose of healthy fats and minerals, a mix of toasted nuts and seeds will do the trick. Even experimenting with roasted vegetables or cheese crisps can introduce exciting new textures and flavors. These simple substitutions will not only make your meals healthier but also more varied and enjoyable, proving that you don't have to sacrifice crunch for good nutrition.

Frequently Asked Questions

Yes, standard store-bought croutons are often considered unhealthy because they are typically made from refined white bread and fried in a significant amount of oil. This process adds unnecessary calories, unhealthy fats, and sodium while providing little fiber or protein.

Some of the healthiest replacements include roasted chickpeas, toasted nuts, and seeds. They offer a great crunch while adding protein, fiber, and healthy fats. Roasted root vegetables and baked kale chips are also excellent nutrient-dense options.

To make crispy roasted chickpeas, drain and rinse a can of chickpeas, pat them completely dry, and toss with olive oil and spices. Roast in a single layer at 400°F (200°C) for 20–35 minutes, shaking the pan occasionally. For maximum crispiness, leave them in the turned-off oven to cool.

Yes, nuts and seeds are a great substitute for croutons. They provide healthy fats, protein, and a satisfying crunch. Toasting them lightly in a dry pan or oven brings out their natural flavor and enhances their texture.

Yes, many alternatives are naturally gluten-free. These include roasted chickpeas, nuts, and seeds. For a product-based option, some brands make gluten-free 'crounons' from puffed quinoa.

For those with a nut allergy, excellent crunchy alternatives include roasted chickpeas, baked vegetable chips (like kale or sweet potato), crispy shallots, and whole grains like crunchy buckwheat groats.

For soup, you can add a savory crunch with roasted chickpeas, Parmesan crisps, crispy shallots, or a sprinkle of toasted seeds. These toppings resist getting soggy quickly and add delicious flavor.