Which croutons are the healthiest for your salads and soups?

December 5, 2025 •

5 min read

According to a study on packaged foods, croutons can be a sneaky source of hidden fats, sodium, and preservatives, turning an otherwise healthy salad into a less-than-ideal meal. This raises the question for health-conscious consumers: which croutons are the healthiest? The answer is not simply about choosing one brand over another, but understanding the ingredients and preparation methods that make for a truly healthy choice.

Quick Summary

Examines how to determine the healthiest croutons by comparing homemade versus store-bought options. It provides criteria for evaluating store-bought varieties, offers a simple DIY recipe, and suggests alternative crunchy toppings for salads and soups. Focus is on minimizing additives, sodium, and unhealthy fats.

Key Points

Homemade Croutons: These are the healthiest option because they give you complete control over ingredients, allowing you to choose whole-grain bread and healthy oils while minimizing sodium and avoiding preservatives.
Check Store-Bought Labels: When buying pre-made croutons, carefully read the nutrition label. Look for a short ingredient list with recognizable items, and watch for high sodium, unhealthy fats, and artificial additives.
Prioritize Healthy Ingredients: The healthiest store-bought croutons are typically made with whole grains, contain lower sodium, and use healthier oils like olive oil or avocado oil.
Consider Non-Bread Alternatives: Roasted chickpeas, toasted nuts, and homemade cheese crisps are excellent, nutrient-dense substitutes for croutons that offer great texture and flavor.
Beware of Serving Sizes: The serving size on packaged croutons is often very small. Pay attention to the calories and sodium per serving and adjust your consumption accordingly.
Avoid Unhealthy Additives: Look out for preservatives like BHT and ingredients such as high-fructose corn syrup or partially hydrogenated oils, which are common in processed croutons.

Homemade vs. Store-Bought: The Ultimate Crouton Showdown

When it comes to picking the healthiest croutons, the most impactful decision is choosing between making them at home or buying them pre-packaged. The primary difference lies in control over ingredients. Homemade croutons give you complete command, while store-bought varieties often contain unnecessary additives and higher levels of unhealthy components.

Why Homemade Croutons Are Almost Always Healthier

Making croutons from scratch is surprisingly simple and allows for complete customization to fit your dietary needs.

Control over ingredients: You choose the bread, oil, and seasonings. Opting for a quality whole-grain or sourdough bread and a healthy fat like extra-virgin olive oil gives you a significant nutritional advantage.
Lower sodium content: Store-bought croutons are notorious for high sodium levels. When you make your own, you can add just enough salt for flavor without going overboard.
No preservatives or artificial additives: Commercial croutons use preservatives like BHT to extend shelf life. Homemade versions are free of these chemical additives.
Less processing: A two-ingredient homemade recipe is minimally processed compared to the extensive list of components found in many packaged foods.

Navigating the Store-Bought Crouton Aisle

If you prefer the convenience of pre-made croutons, a little label-reading can guide you toward healthier options. The key is to look for brands with a minimal ingredient list and a favorable nutritional profile.

Check the ingredients list: A short list of recognizable ingredients is a good sign. Look for croutons made with whole-grain bread, olive oil or avocado oil, and natural seasonings. Avoid brands with ingredients like high-fructose corn syrup, whey, and partially hydrogenated oils.
Analyze the nutrition facts: Pay close attention to sodium, saturated fat, and total calories per serving. Remember that a "serving size" is often unrealistically small, so multiply the nutrition facts by the amount you actually use.
Seek out alternative options: Some brands offer innovative, healthier alternatives. Carrington Farms, for instance, produces "crounons" made from organic puffed quinoa, a gluten-free and simple-ingredient alternative.

Comparison of Homemade and Store-Bought Croutons

This table provides a generalized comparison, as nutritional values can vary widely between brands and homemade recipes. The homemade version assumes whole-grain bread and extra-virgin olive oil are used.


Feature	Homemade Croutons (Typical)	Store-Bought Croutons (Typical)
Ingredients	Whole-grain bread, olive oil, spices, minimal salt	White flour, vegetable oils, high sodium, preservatives, artificial flavors
Sodium	Low; completely controllable	High; often exceeds daily recommendations in realistic serving sizes
Fat Type	Healthy monounsaturated fat (from olive oil)	Often unhealthy saturated or hydrogenated fats
Fiber	Higher; depends on whole-grain bread choice	Low; often made from processed white bread with little to no fiber
Additives	None	Preservatives like BHT, artificial flavorings, and colorings
Cost	Less expensive per serving	More expensive; higher cost for healthier brands

A Simple Recipe for Healthy Homemade Croutons

Creating your own crunchy salad topper is quick, simple, and gives you total control. This recipe uses minimal ingredients for maximum flavor and health benefits.

Ingredients:

4 cups day-old whole-grain or sourdough bread, cubed
2 tbsp extra-virgin olive oil
1/2 tsp garlic powder
1/4 tsp dried oregano or Italian seasoning
Pinch of black pepper and sea salt

Instructions:

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
Combine the bread cubes, olive oil, garlic powder, dried herbs, salt, and pepper in a large bowl. Toss to ensure all cubes are evenly coated.
Spread the seasoned bread cubes in a single layer on the prepared baking sheet.
Bake for 15–20 minutes, or until golden brown and crispy, tossing halfway through to ensure even browning.
Cool completely before storing in an airtight container for up to one week.

Creative and Healthy Alternatives to Croutons

If you want to skip the bread entirely, several crunchy alternatives can boost the flavor and nutrition of your meal.

Roasted chickpeas or lentils: High in fiber and protein, these offer a similar satisfying crunch when roasted with spices.
Toasted nuts and seeds: Walnuts, almonds, and pumpkin or sunflower seeds provide healthy fats and extra protein.
Nutritional yeast: A sprinkle of this cheesy-flavored seasoning provides a salty, savory flavor without added fat.
Crispy cheese crisps: Made by baking small mounds of shredded parmesan, these are a crunchy, low-carb, and protein-rich option.
Fresh vegetables: For a lighter, fresher crunch, consider toppings like diced cucumbers, shredded carrots, or thinly sliced radishes.
Buckwheat groats: When toasted, these gluten-free seeds offer a nutty flavor and satisfying crispiness.

Conclusion: Your Healthiest Choice Is Your Own Choice

Ultimately, the healthiest crouton is the one you have the most control over: homemade. By selecting high-quality ingredients like whole-grain bread and extra-virgin olive oil, you can create a wholesome, flavorful, and low-sodium topping. For those who prefer store-bought options, careful label-reading is essential to avoid hidden fats, excessive sodium, and unwanted preservatives. Opting for whole-food alternatives like roasted chickpeas or nuts also offers a simple and nutrient-dense way to add texture to any dish. The choice depends on your priorities for convenience versus nutritional content, but the power to make a healthier decision is always in your hands.

Homemade Whole Wheat Croutons Recipe with Olive Oil

This is a variation of the recipe above, specifically highlighting the use of whole wheat and olive oil for a simple, heart-healthy version.

Ingredients:

4 cups cubed whole wheat bread
2 tbsp extra-virgin olive oil
1/2 tsp garlic powder
1/4 tsp salt (adjust to taste)
1/4 tsp black pepper

Instructions:

Preheat the oven to 350°F (175°C).
Combine all ingredients in a bowl and toss well until the bread cubes are evenly coated.
Spread the cubes in a single layer on a baking sheet.
Bake for 15-20 minutes, stirring halfway through, until golden and crisp. Cool completely before serving or storing.

What to Look for in a Store-Bought Crouton

When you're short on time, these tips will help you find the best packaged options:

Prioritize whole grains: Look for "whole wheat" or "whole grain" as the first ingredient on the list. This provides more fiber.
Check the sodium: Compare brands and select the one with the lowest sodium content per serving. High-sodium items can quickly negate the health benefits of your salad.
Avoid artificial ingredients: Look out for preservatives like BHT and artificial flavorings or colorings.
Evaluate the fat content: Pay attention to the type and amount of oil used. Opt for products with healthier fats like olive or avocado oil, and avoid those with partially hydrogenated oils or excessive saturated fat.
Look for simple ingredient lists: As a general rule, fewer ingredients on the label is a positive indicator of less processing.

Embracing Healthy Crunch Without the Bread

For a complete departure from traditional croutons, try these healthy, non-bread alternatives that offer a delicious crunch.

Toasted nuts and seeds: A handful of toasted walnuts, almonds, or pumpkin seeds adds a satisfying crunch, healthy fats, and extra protein.
Roasted chickpeas or lentils: Rinse, pat dry, season with your favorite spices, and roast them in the oven or air fryer until crispy for a nutritious, fiber-rich topping.
Homemade cheese crisps: Make your own by baking small spoonfuls of shredded parmesan cheese on a parchment-lined baking sheet until crisp.
Baked quinoa clusters: Prepare quinoa and bake it until it forms crispy clusters that add a unique texture and protein boost.

Ultimately, the healthiest crouton is the one that aligns with your overall dietary goals. By prioritizing fresh, whole-food ingredients and minimizing processed elements, you can enjoy a flavorful crunch without compromising on your health.

Frequently Asked Questions

It is almost always better to make your own croutons. Homemade croutons are healthier because you control the ingredients, allowing you to use whole-grain bread and healthy oils while limiting sodium and avoiding artificial preservatives found in many store-bought brands.

When buying croutons, look for a short ingredient list featuring whole grains as the primary ingredient. Compare brands to find the lowest sodium content and check that they use healthy oils, such as olive or avocado oil, instead of unhealthy saturated fats.

Excellent healthy alternatives include roasted chickpeas or lentils, toasted nuts and seeds (like walnuts or pumpkin seeds), homemade cheese crisps, and toasted buckwheat groats. These options provide a satisfying crunch with more nutrients than many conventional croutons.

Many commercially prepared croutons are high in sodium, often to enhance flavor and preserve them. However, you can significantly reduce your sodium intake by choosing a low-sodium brand or, better yet, by making your own and controlling the amount of salt you add.

Yes, you can easily make gluten-free croutons by substituting regular bread with a sturdy, dense gluten-free loaf. Follow a simple homemade recipe using your chosen gluten-free bread, healthy oil, and seasonings.

For the healthiest homemade croutons, use whole-grain or sourdough bread. Whole-grain bread provides more fiber, while sourdough offers gut health benefits from fermentation.

If you buy croutons, choose brands with minimal, simple ingredients. To minimize your intake of less healthy components, use them sparingly. Supplement the crunch with more nutritious toppings like nuts or fresh vegetables.