The short answer
The best potato chip alternatives keep the crunch and add something useful. Protein chips like Wilde have 10g of protein (a 1 oz serving of Doritos has 2g). Popcorn and seed crackers are other good picks. And if you just want a potato chip, a better-made one, like chips fried in olive oil, is a fine middle ground.
Potato chips are hard to beat. Salty, crunchy, and gone before you notice. Chips are usually low in sugar, so the issue is not sugar. It is that a regular chip is mostly potato, oil, and salt, with little protein or fiber to make it filling.
The fix is not "eat celery." It is finding a crunchy snack that gives you a little more.
What to look for in a chip alternative
- Protein or fiber. These help the snack feel more filling, so you are less likely to finish the whole bag.
- The oil. Chip makers use all kinds of oils. Some small brands make a point of using one you can pick out on the label.
- Sodium. Salty snacks can carry a lot. Compare the %DV for sodium between bags.
- Serving size. A "1 oz serving" is not very many chips. Count how many servings are in the bag.
Chip alternatives, compared
| Snack | What it is | Why try it |
|---|---|---|
| Wilde Protein Chips | Chips made from chicken, egg whites, and bone broth | 10g protein |
| KhLoud Protein Popcorn | Truffle and white cheddar popcorn | 7g protein |
| Top Seedz Sea Salt Seed Crackers | Crackers made from seeds | Seeds instead of potato or flour |
| LesserEvil Pink Salt Popcorn | Organic popcorn | A big, light bowl for slow snacking |
| Graza Sea Salt Potato Chips | Potato chips fried in extra virgin olive oil | Still a potato chip, made with olive oil |
For a familiar comparison: a 1 oz serving of Doritos Nacho Cheese has 2g of protein. Wilde chips have 10g.
Protein chips
Protein chips are the closest thing to a chip that also does the job of a snack. They are crunchy and seasoned like regular chips, but they are made from protein ingredients instead of mostly potato or corn. Want to know what to watch for? See are protein chips healthy?
Popcorn
Popcorn is a whole grain, and it gives you a big bowl for a modest amount of food. Plain or lightly salted popcorn is a great chip swap. Flavored protein popcorn, like KhLoud, adds protein too.
Seed crackers
Seed crackers swap flour or potato for seeds. They are sturdy enough for dips, cheese, or a tin of fish, and they still crunch like a chip.
A better potato chip
Sometimes you just want a potato chip, and that is okay. Small brands now make chips with a short ingredient list and a specific oil. Graza fries its chips in extra virgin olive oil. Beefy's Own fries its chips in beef tallow. Vandy makes classic potato chips. These are still potato chips, so treat them like a treat, but they are a fun way to upgrade the bag you were going to buy anyway.
Easy trick: pour a serving into a bowl and put the bag away. It works better than any willpower.
For more ideas on trading up your usual snacks, read healthy swaps for your favorite junk food.
Try the crunch before you buy the case
Most of these snacks come from small brands. That usually means a case of 12 bags from one online store, for a chip you have never tasted. If you do not like it, that is 11 bags of regret.
finds box lets you taste 10 snacks and drinks in one box, each one high in protein, high in fiber, or low in sugar, with the macros listed. Or build your own and fill it with only salty, crunchy stuff. Find your chip, then buy the case.
Common questions
They usually have a lot more protein, which makes them more filling. Compare calories and sodium on the label too.
Plain or lightly seasoned popcorn is a whole grain and a solid swap. Heavy butter or candy coatings change that.
They are still potato chips, so treat them as a treat. The oil is mostly a taste and ingredient choice.
