What's a Healthier Version of Chips?

October 6, 2025 •

4 min read

According to the Dietary Guidelines for Americans, savory snacks like potato chips are a significant source of saturated fat, prompting many to seek out healthier alternatives. Finding a satisfying and healthier version of chips doesn't mean sacrificing that beloved crunch or flavor; it simply requires swapping out deep-fried, processed options for baked, air-fried, or dehydrated snacks packed with nutrients instead of empty calories.

Quick Summary

This guide explores numerous healthier alternatives to traditional potato chips, from homemade veggie chips and air-popped popcorn to lentil chips and roasted seaweed snacks. It compares their nutritional benefits and provides easy preparation methods to help you enjoy crunchy, flavorful snacks without compromising your health goals.

Key Points

Homemade Veggie Chips: Air-fry or bake thin slices of vegetables like kale, sweet potato, or zucchini with minimal oil for a crunchy, nutrient-dense snack.
Roasted Chickpeas: A protein-rich and high-fiber alternative that delivers a satisfying crunch when roasted with spices.
Air-Popped Popcorn: A whole-grain, high-fiber snack when prepared with minimal butter and salt, providing that airy crunch you crave.
Lentil Chips: A store-bought option that can be higher in protein and fiber, but it is crucial to compare nutrition labels for sodium content.
Roasted Seaweed Snacks: Very low-calorie and fat-free, offering a unique umami flavor and essential minerals like iodine.
Air-Fried Technique: Using an air fryer for vegetables or even potatoes can significantly reduce oil usage, making for a healthier, crispy snack.
Nutritional Yeast: A common seasoning for homemade veggie chips that provides a cheesy flavor and B vitamins.
Baked vs. Fried: Baked chips generally contain less fat and calories than fried versions, but may have added sugars; homemade is the healthiest option.

Homemade Vegetable Chips

Making your own vegetable chips is one of the most effective ways to control ingredients and nutrition. You can turn a variety of vegetables into crispy, flavorful snacks with just a few simple steps. Common choices include kale, sweet potatoes, zucchini, beets, and carrots. Using an air fryer or a low-temperature oven is the key to achieving a perfect crunch with minimal oil.

How to make veggie chips at home

Prepare the vegetables: Slice vegetables like sweet potato, beets, or carrots into uniform, thin pieces using a mandoline slicer or a sharp knife for even cooking. For kale, simply tear the leaves from the stalks into bite-sized pieces.
Remove moisture: For high-water-content vegetables like zucchini, pat the slices dry with paper towels to prevent them from becoming soggy.
Season and oil lightly: In a bowl, toss the vegetable slices with a minimal amount of healthy oil (like olive or avocado oil) and your desired seasonings, such as nutritional yeast for a cheesy flavor, garlic powder, paprika, or sea salt.
Air fry or bake: Arrange the seasoned slices in a single layer in your air fryer basket or on a parchment-lined baking sheet. Bake in an oven at a low temperature (around 300°F or 150°C) or follow your air fryer's instructions until crispy. Letting them cool completely will enhance their crispiness.

Store-Bought Healthier Chip Alternatives

If you don't have time to make your own, many healthier, pre-packaged chip alternatives are available. Always check the nutrition label to ensure they are not loaded with excess sodium, fat, or added sugars.

Popular market options

Lentil Chips: Made primarily from lentil flour, these offer more protein and fiber than potato chips and are often gluten-free. Some brands are lower in fat and sodium, while others can be surprisingly high, so compare labels carefully.
Roasted Seaweed Snacks: Extremely low in calories and fat, roasted seaweed offers a unique, umami-rich flavor. It provides essential minerals like iodine, though salt content can vary.
Baked Chips: Baked potato or tortilla chips typically have less fat and fewer calories than their fried counterparts because they use less oil in the cooking process. However, some brands add more carbohydrates and sugars to compensate for flavor.
Air-Popped Popcorn: When prepared without excessive butter and salt, popcorn is a whole-grain, high-fiber snack that can satisfy the desire for something light and crunchy.

Comparison: Homemade Veggie Chips vs. Fried Potato Chips


Feature	Homemade Veggie Chips	Fried Potato Chips
Preparation	Baked or air-fried with minimal oil.	Deep-fried in hot oil.
Nutrient Content	Retain more vitamins (A, C, K) and fiber from vegetables.	Higher in carbohydrates, lower in vitamins.
Fat Content	Significantly lower in fat, especially saturated fat.	High in unhealthy fats and often contain trans fats.
Sodium Control	You control the amount of salt and seasoning added.	Typically very high in sodium due to flavoring.
Calorie Count	Lower calorie count per serving.	Higher calorie density in a smaller serving size.
Ingredients	Whole vegetables and simple seasonings.	Refined starch, processed oils, and preservatives.
Fiber Content	High in dietary fiber, promoting satiety.	Very low in fiber.

Beyond Veggies: Creative Homemade Alternatives

Don't limit yourself to vegetables. There are plenty of other options for a healthy, crunchy snack.

Fruit chips

For those with a sweet tooth, dehydrated apple chips offer a naturally sweet and crispy snack. Simply slice apples thinly, sprinkle with cinnamon, and bake at a low temperature. Banana chips are another option, though commercially prepared versions are often fried and higher in sugar; homemade baked versions are much healthier.

Spiced chickpeas

Roasted chickpeas are a fantastic source of plant protein and fiber, providing a satisfying crunch. To make them, toss canned chickpeas with a little olive oil and spices like cumin, paprika, and garlic powder. Roast in the oven until golden and crunchy.

Edamame

Rich in plant protein and micronutrients, steamed or roasted edamame can be seasoned with a sprinkle of sea salt for a healthy, gut-friendly snack.

Air-fried alternatives

Beyond vegetables, an air fryer can turn many foods into healthy, crispy snacks. Try air-fried plantain slices for a crisp, hearty chip or air-fried potato skins for a satisfying, savory treat.

Conclusion

Ultimately, what's a healthier version of chips depends on your personal preferences and nutritional goals. For maximum control over ingredients, homemade options like baked vegetable chips or air-fried sweet potato chips are the best choice. For convenience, store-bought lentil chips, roasted seaweed, or air-popped popcorn can be excellent substitutes, provided you read the labels carefully. By making a conscious swap from traditional deep-fried snacks to these healthier alternatives, you can enjoy a satisfying crunch while boosting your nutrient intake and avoiding excess unhealthy fats and sodium. The next time a craving hits, reach for a whole-food option instead—your body will thank you for it.

Frequently Asked Questions

Baked chips typically contain less fat and fewer calories than their fried counterparts because they use less oil in the cooking process. However, some baked versions can contain more carbohydrates or added sugars to enhance flavor, so it's always best to check the nutritional label.

Using an air fryer or a low-temperature oven is the best method for achieving a perfectly crispy texture. It's also vital to slice the vegetables thinly and evenly, and to dry them thoroughly before seasoning and cooking.

Yes, an air fryer is an excellent tool for making healthier chips, as it uses very little oil to produce a crispy texture. It works well for a variety of vegetables like sweet potatoes, beets, and even zucchini.

For savory chips, you can use seasonings like nutritional yeast for a cheesy flavor, garlic powder, onion powder, paprika, cumin, and a light sprinkling of sea salt. For sweet options, cinnamon and a pinch of sugar work well for fruit-based chips.

Lentil chips are often higher in protein and fiber, and sometimes lower in fat, than potato chips. However, it's essential to compare brands, as some lentil chips can be surprisingly high in sodium and other additives.

To prevent bitterness, ensure you massage the kale leaves with a small amount of oil and seasoning before baking. Bake them at a lower temperature and keep a close eye on them to avoid burning, which can intensify the bitter taste.

Yes, roasted seaweed snacks are a healthy option. They are very low in calories and fat while being rich in minerals like iodine and antioxidants. They provide a good crunch with minimal processing.