What's a Healthy Substitute for Croutons?

January 10, 2026 •

4 min read

A single cup of store-bought croutons can add 120-180 calories and excess sodium to your otherwise healthy salad. Fortunately, replacing these fried bread cubes with healthier, nutrient-dense alternatives is easy and can significantly boost your meal's nutritional value, texture, and flavor.

Quick Summary

Roasted chickpeas, nuts, seeds, and crispy vegetables are excellent substitutes for croutons. These alternatives provide satisfying crunch with added protein, fiber, and healthy fats, while reducing unnecessary calories and sodium from your meal.

Key Points

Roasted Chickpeas: A fiber and protein-rich alternative that mimics the crispy texture of croutons when baked or air-fried.
Toasted Nuts and Seeds: A great source of healthy fats and minerals that add a rich, nutty crunch to salads.
Low-Carb Options: Parmesan crisps and seasoned pork rinds offer a keto-friendly, low-carb way to add savory crispiness.
Crispy Vegetables: Freshly diced jicama, radishes, or even crispy roasted edamame provide a refreshing and nutrient-dense texture.
Homemade Croutons: Control ingredients and reduce unhealthy fats and sodium by baking your own croutons from whole-grain bread.
Flavor Customization: Seasoning your chosen substitute with herbs, spices, or nutritional yeast allows for endless flavor combinations.

Why Choose a Healthy Crouton Substitute?

While the buttery crunch of a crouton is satisfying, store-bought versions are often fried, high in sodium, and made from refined white bread, which offers minimal nutritional benefit. Opting for a substitute can improve your meal's nutritional profile, increasing fiber, protein, and healthy fats. This makes your salad more filling and satisfying, aiding in weight management and overall wellness.

Nuts and Seeds for a Nutty Crunch

Nuts and seeds are powerhouses of nutrition, packed with protein, healthy fats, and fiber. Toasting them can amplify their nutty flavor and satisfying crunch. For the best results, toast them lightly in a dry pan over medium heat or in the oven at 350°F (175°C) for 5-10 minutes, stirring occasionally.

Toasted Pecans or Walnuts: These add a rich, buttery flavor and are excellent sources of omega-3 fatty acids.
Pumpkin Seeds (Pepitas) and Sunflower Seeds: Versatile and packed with minerals, these small seeds deliver a satisfying snap.
Slivered Almonds: A classic choice, slivered almonds offer a subtle flavor and a light, crisp texture.
Everything Bagel Seasoning Blend: Sprinkle this savory mix of sesame seeds, poppy seeds, garlic, and onion flakes over your salad for maximum flavor and crunch.

Legumes for a Fiber-Packed Bite

Roasted chickpeas, also known as garbanzo beans, are a fantastic way to replicate the crispy texture of croutons while adding a hearty dose of fiber and protein. To make them, simply drain and rinse a can of chickpeas, pat them completely dry, and toss with a little olive oil and your favorite seasonings before roasting in the oven or air fryer until golden and crispy. Lentils, too, can be roasted for a similar effect.

Crispy Vegetables and Fruits

For a boost of vitamins and a different kind of crunch, turn to fresh produce. Many vegetables can be sliced thin or diced small to provide a welcome texture contrast.

Jicama: This root vegetable has a mild, slightly sweet flavor and a phenomenal, hydrating crunch.
Diced Cucumber or Radishes: These watery vegetables offer a refreshing, clean crunch that pairs well with any dressing.
Crispy Edamame: Roasted or air-fried edamame adds both protein and a firm, satisfying texture.
Diced Apples or Pears: For a sweeter salad, a small dice of crisp apple or pear provides a surprising, juicy crunch.

Cheesy and Savory Alternatives

If you're seeking a rich, savory flavor similar to cheesy croutons, consider these options.

Parmesan Crisps (Frico): These are made by baking small piles of shredded Parmesan cheese until they melt into a lacy, crispy disk. They are low-carb and incredibly flavorful.
Crumbled Feta or Goat Cheese: While not crunchy, a small amount of crumbled, sharp-flavored cheese can provide a salty burst that makes up for the lack of crouton crunch.

Comparison of Crouton Alternatives


Alternative	Texture	Flavor Profile	Nutritional Benefits	Best For...
Roasted Chickpeas	Crunchy, crispy	Savory, customizable	High in protein, fiber, low-fat	Replicating traditional crouton feel
Toasted Nuts & Seeds	Firm, nutty crunch	Earthy, rich, toasted	High in healthy fats, protein, vitamins	Adding substance and a deep flavor
Parmesan Crisps	Crispy, savory	Cheesy, umami	Low-carb, high-protein	Keto and low-carb diets
Diced Jicama	Watery, fresh crunch	Mild, subtly sweet	High in fiber, low calorie	A refreshing, hydrating boost
Crunchy Rice Noodles	Light, airy crunch	Neutral, slightly savory	Adds texture without heavy carbs	Asian-inspired salads

Make Your Own Homemade Croutons (the Healthy Way)

If you simply can't let go of the bread, you can make a healthier version at home. Use whole-grain or keto-friendly bread, which provides more fiber than white bread. Cut the bread into cubes, toss lightly with a high-quality olive oil and your favorite seasonings (like garlic powder, herbs, and a pinch of salt), and bake until golden brown and crispy. This allows you to control the ingredients, reducing excess sodium and unhealthy fats.

How to Get the Best Crunch

The secret to the best healthy crouton substitutes often lies in the preparation. For roasted chickpeas, ensure they are completely dry before baking to achieve maximum crispness. When toasting nuts and seeds, keep the heat low and stir frequently to prevent burning. For an extra dimension of flavor, experiment with different spice blends like smoked paprika, cumin, or a sprinkle of nutritional yeast for a cheesy taste.

Conclusion

Replacing traditional croutons with healthy alternatives is an easy and effective way to enhance the nutritional value, flavor, and texture of your salads and soups. Whether you choose the protein-rich crunch of roasted chickpeas, the healthy fats from toasted nuts and seeds, or the fresh snap of crispy vegetables, a wealth of options awaits. By making this simple swap, you can enjoy a more satisfying meal without sacrificing taste or texture. For inspiration on healthy toppings, check out this guide on Beyond Croutons: Exploring the Art of Crunchy Salad Toppings.

Frequently Asked Questions

Most store-bought croutons are high in processed ingredients, sodium, and unhealthy fats from frying. Some brands may be better than others, but it is generally healthier to choose a natural alternative or make your own at home to control the ingredients.

Excellent gluten-free substitutes include roasted chickpeas, toasted nuts, and seeds. You can also make your own croutons from gluten-free bread to maintain the classic flavor and texture.

To add crunch without many extra calories, opt for crispy vegetables like diced jicama, radishes, or cucumber. Dry-roasting chickpeas or seeds can also provide crunch without excess oil.

To make crispy roasted chickpeas, drain and rinse a can of chickpeas, pat them completely dry, and toss with a little olive oil and seasonings. Roast in the oven at 350°F (175°C) for about 30-45 minutes, or in an air fryer, until golden and crunchy.

For low-carb or keto diets, great substitutes include Parmesan crisps, spiced pecans, or pork rinds. They offer a savory, satisfying crunch without the carbs found in bread-based croutons.

Yes, toasted nuts and seeds are perfect for adding crunch to soups. A sprinkle of toasted almonds, pepitas, or sunflower seeds on top of a creamy soup adds a delightful texture contrast.

Yes, homemade croutons are healthier because you can control the type of bread (whole-grain) and the amount of oil, salt, and fat used. This allows for a more nutritious topping with fewer additives.