10 Healthy Homemade Veggie Chip Recipes

Indulge your love all things salty and crunchy with these healthy alternatives to potato chips.

March 13, 2017
beet chips

Potato chips are one of the classic American snacks. They're salty, crispy, and available in about a zillion different flavors, but their deep-fried preparation means they're also not exactly a cornerstone of a healthy diet.

That's why, when you're craving a crispy, salty snack, homemade chips are the healthier way to go.

Related: What's Really In Fried Oreos & Other State Fair Favorites

"Going the DIY route means you can control the quality of the produce, and you can control how they're seasoned," says Molly Morgan, RD. So forget your store-bought BBQ chips (we know, it’s hard), and dive into these alternative veggie chips.

Zucchini Chips
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Zucchini

"Zucchini is a calorie light-weight with only about 20 calories per cup," says Morgan. "Plus, it delivers 295 milligrams of potassium per cup, which is linked to helping control blood pressure."

Get the Zucchini Chips recipe from Lose Weight the Smart Low-Carb Way

Sweet-Hot Carrot Chips
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Carrot

A medium-sized carrot will only run you about 25 calories, Morgan notes. "They're an excellent source of vitamin A," she adds. "Plus, carrots deliver beta-carotene, which the body changes into vitamin A. And, color matters. The deeper the color orange of the carrots, the more beta-carotene you are getting."

Get the Sweet-Hot Carrot Chips recipe from The Rodale Whole Foods Cookbook

Kale
3/10 Mitch Mandel
Kale

You've heard the positives and nutritional benefits of the trendy leafy green, but its advantages continue to rage on. "Kale delivers folate, vitamins A, C, K, potassium, calcium, and zinc," Morgan adds. Need more convincing? "Kale gets its color from lutein and zeaxanthin, which have been linked to protecting against macular degeneration and cataracts."

Get the Pizza Kale Chips recipe from Eat Clean, Stay Lean

lotus chips
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Lotus

Each serving of lotus will give you a solid 4 grams of fiber, plus additional potassium, manganese, copper, and iron, Morgan says. 

Get the Fried Lotus Chips recipe from MasterChef Cookbook

parsnip chips
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Parsnip

One cup of parsnips means about 100 calories, but while it's one of the more calorie-heavy veggies on the list, it still has its benefits. "Each cup has about 6.5 grams of fiber, which can help to fill you up and balance blood sugar levels," Morgan says. Add some squash in with the parsnip (as in the recipe below), and you have another healthy helping of B-vitamins, potassium, magnesium, and manganese. 

Vegetable Chips

1 medium summer squash
1 medium parsnip, scrubbed
3 tablespoons extra-virgin olive oil

1. Place a rack in the center of the oven and preheat to 250°F. Line two rimmed baking sheets with parchment paper.

2. With a mandoline or very sharp knife, very thinly slice each of the vegetables lengthwise. Arrange the vegetable slices in a single layer on the baking sheets and brush with the olive oil.

3. Bake for 30 minutes, then carefully flip the vegetables and return to the oven until the vegetables are crisp, 30 to 40 minutes longer.

4. Let the vegetables cool completely on the baking sheets, then transfer to an airtight container. They will last up to 2 weeks stored in a cool, dry place.

Adapted from Start Fresh

chard chips
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Chard

Ready for a serious nutritional punch? Listen up. "Once up of Swiss chard has about seven calories," Morgan says —yes, you read that correctly. "Yet, each cup also delivers about 44 percent of the daily value of vitamin A." On top of that, expect additional vitamins C and K, potassium, and iron. 

Baked Chard Chips

4 large swiss chard leaves
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt

1. Preheat the oven to 375 degrees. Coat two large rimmed baking sheets with olive oil cooking spray or healthy oil such as coconut oil, walnut oil, or olive oil.

2. Trim the stems and cut out the large center ribs from the chard. Tear the leaves into 3-to 4-inch pieces; you'll have about 6 cups, loosely packed.

3. In a bowl, toss the chard and carrots with the olive oil, cumin, and salt. Keeping the carrots together at one end of a baking sheet, spread the chard and carrots on the prepared baking sheets, trying to keep the chard in a single layer.

4. Bake, without turning, for 10 to 12 minutes, or until the chard is crisp and starting to brown at the edges. Transfer the chard to a serving plate. Spread the carrots out more on the baking sheet and return them to the oven. Bake for 8 to 10 minutes more, or until curled and lightly golden. Transfer to the plate with the chard and serve.

Adapted from Lose the Wheat, Lose the Weight

beet chips
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Beet

Beets are filled with the antioxidant betalain, which gives them their color, but they're also loaded with potassium, vitamin C, and fiber, giving you that needed crunch and health factor. 

Get the beet chips recipe from Good Fat Cooking

8/10 Photograph courtesy of Brooklyn Farm Girl
Spinach

Spinach, like other leafy greens, is full of non-heme iron and vitamin C. It'll give you a serious punch of iron, and the rich green color will add some variety to the plate. 

Check out this baked spinach chip recipe from Brooklyn Farm Girl

brussels sprout chip
9/10 Photograph courtesy of INSPIRED RD
Brussels Sprouts

"Each cup [of Brussels sprouts] delivers 3 grams of fiber, plus, like kale, they deliver lutein and zeazanthin," Morgan says. That means you'll have an extra boost of age-fighting properties. 

Check out this Brussels sprouts chips recipe from Inspired RD

Spiced sweet potato chips
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Sweet potato

Filled with nearly three times your daily recommended intake of vitamin A, and a healthy dose of vitamin B-6, potassium, and dietary fiber, this potato will give you the starchy flavor you're craving without the added unhealthy additions.

Get the sweet potato chips recipe from The Diabetes Comfort Food Diet Cookbook

The article 10 Guilt-Free Veggie Chip Recipes originally appeared on Rodale Wellness.

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