Satisfy Your Crunch Craving with These Low-Calorie Tortilla Chips

Satisfy Your Crunch Craving with These Low-Calorie Tortilla Chips

Tortilla chips make for an irresistible snack with their crispy texture and salty flavor. But traditional fried tortilla chips can pack a caloric punch. Fortunately, you can now find a variety of low-calorie tortilla chip options to satisfy your crunch craving without the guilt.

Baked Tortilla Chips

Many brands now offer baked tortilla chips as a lower calorie alternative to fried chips. Baking instead of frying slashes fat and calories significantly. Baked tortilla chips have a lighter, crisper texture than their fried counterparts.

Look for brands that bake their chips in heart-healthy oils like avocado, olive or coconut oil. Sprinkle chips lightly with sea salt rather than heavier table salt. Simple baked chips made from whole grain tortillas can clock in at around 110 calories per serving.

Restaurant-Style Tortilla Chips

You can replicate the thin, crispy tortilla chips served at Mexican restaurants right at home. Simply cut 6-inch corn or whole wheat tortillas into triangles. Lightly coat both sides with cooking spray and sprinkle with salt.

Bake at 400°F for 5-7 minutes until lightly browned and crispy. Let the chips cool before serving. Homemade restaurant-style tortilla chips contain around 50 calories per serving. Adjust cooking times for desired crispness.

Reduced Fat Tortilla Chips

Major chip brands now offer reduced fat tortilla chip versions with around 30% less fat than original recipes. They use healthier oils and less oil overall to slash fat and calories.

However, reduced fat chips can still weigh in at 140 calories per serving. Check labels and opt for smaller serving sizes to keep calories in check. Or stick to healthier baked varieties.

Multigrain Tortilla Chips

Chips made from a blend of whole grains can provide more nutrition than plain corn tortilla chips. Look for ingredient lists featuring whole wheat, brown rice, quinoa, flaxseed, and other grains.

The addition of seeds, vegetables, and spices also boosts flavor. Multigrain tortilla chips average around 130 calories per serving. But verify, as some can be higher in fat and calories.

Bean and Lentil Tortilla Chips

For an extra nutrition and fiber boost, look for tortilla chips made from beans, lentils or chickpeas instead of just corn. They have a heartier texture and extra plant protein.

Black bean and roasted lentil tortilla chips both deliver around 5 grams of protein and 4 grams of fiber per serving. That helps you feel satisfied while munching. Calorie counts vary from 120-150 calories on average.

Blue Corn Tortilla Chips

Blue corn chips deliver bolder flavor along with a vivid purple-blue hue. The blue corn variety packs more antioxidants compared to yellow corn. Along with fiber, you'll get anthocyanins that benefit heart health.

Compare labels, as some blue corn chips are fried. But you can find baked blue corn chips around 120 calories per serving. Sprinkle them on salads for extra crunch and color.

Yellow Corn Tortilla Chips

When made simply from yellow corn, baking slashes calories and fat in tortilla chips considerably. Look for minimally processed yellow corn as the only ingredient. Then flavor as desired with lime juice and sea salt.

A 1-ounce serving of plain baked yellow corn tortilla chips comes in at around 100 calories. The whole grain corn provides fiber lacking in white flour tortilla chips.

Pita Tortilla Chips

For greater whole grain nutrition, consider tortilla chips made from whole wheat or multigrain pita bread. Split the pitas into wedges and lightly mist both sides with olive oil.

Bake at 400°F until crispy, about 5-7 minutes. The pita wedges bake up lighter than deep-fried tortilla chips. A serving averages about 120 calories and provides vitamin B, iron, and magnesium.

Popped Tortilla Chips

Popped tortilla chips utilize a similar technology to popcorn to create a crunchy, puffed texture. The chips expand when heated, becoming crisp and airy.

The popping process doesn't require frying or much added oil. A serving of popped corn tortilla chips comes in around 100 calories. However, check sodium content, as some contain higher amounts.

Choosing the Healthiest Tortilla Chips

When shopping for tortilla chips, keep these criteria in mind to identify the healthiest options:

Check the Cooking Method

Choose baked, not fried, to avoid excess calories, fat, and greasiness. Baking maintains crunch without the heavy oil.

Read Ingredient Lists

Look for short, simple ingredients like whole grain corn, olive oil, salt and spices. Avoid hydrogentated oils. Bean-based chips add protein.

Compare Fat and Calories

Aim for 130 calories or less and 5 grams of fat per serving. Lower fat chips prevent overindulging. But don't sacrifice taste.

Note Fiber Content

Higher fiber chips keep you fuller. Look for at least 2-3 grams per serving. Whole grains and beans boost fiber numbers.

Account for Sodium

Look for 140mg or less sodium per serving. Flavor chips yourself with spices over salt. Limit regular chips to occasional treats.

Verify Health Claims

Make sure “baked” chips are not fried or cooked in unhealthy oils. Confirm whole grain and lentil content. Ignore buzz words lacking specifics.

Calculate Serving Sizes

Check calorie counts according to serving rather than the entire bag. Limit portions to truly reap health benefits.

Healthy, Satisfying Ways to Eat Tortilla Chips

While tortilla chips make a tempting stand-alone snack, you can also use them as an ingredient in healthy meals and appetizers. Here are some creative ideas:

Loaded Nachos

For a fiber and protein boost, load baked tortilla chips with black beans, shredded chicken, salsa, and shredded cheese. Add jalapenos and Greek yogurt for extra flavor and thickness.

DIY Taco Salad

Crush baked tortilla chips and use them as the base for taco salad bowls. Fill with lettuce, chicken, peppers, onion, corn, avocado and salsa.

Hearty Bean Dip

Blend your favorite beans with roasted garlic, olive oil, spices, and a little Greek yogurt. Pair with multigrain tortilla chips for dipping.

Nacho Average Nachos

Layer blue corn tortilla chips with shredded pork, black beans, salsa, and just a sprinkle of cheese for cheesy nachos.

Bangin' Breakfast Tacos

Whip up scrambled egg whites, black beans, salsa and avocado. Serve in puffed whole grain tortilla shells for grab-n-go breakfast tacos.

Fish Taco Bowls

Bake crushed tortilla chips with a little olive oil until crispy. Add flaked salmon, cabbage, avocado, Greek yogurt, and lime juice.

Pizza Quesadillas

Load a whole wheat tortilla with roasted veggies, part-skim mozzarella and pizza sauce. Grill in a panini press for a pizza flavor.

Tostada Bites

Top small baked tortilla rounds with refried beans, shredded chicken, cabbage, salsa and Greek yogurt for hand-held tostada bites.

Storing Tortilla Chips to Maintain Freshness and Texture

Follow these tips to keep your tortilla chips fresh and crisp:

Seal Packaging Tightly

Whether bagged or in a plastic tub, press out excess air and tightly seal tortilla chip packaging to prevent staleness.

Use Air-Tight Containers

Transfer opened chips to an airtight glass or plastic container. An oxygen absorber helps maintain freshness.

Refrigerate Opened Packages

To prevent sogginess, store opened tortilla chips in the refrigerator up to one week. Let cool, dry chips return to room temperature before serving.

Freeze for Long-Term Storage

Place chips in a single layer on a sheet pan and freeze. Transfer to a freezer bag. Frozen chips will last 2-3 months.

Watch Humidity Levels

Avoid storing tortilla chips in humid environments. Excess moisture leads to loss of crunch and texture.

Don't Let Chips Sit Out

Always store leftovers rather than letting chips sit out open. Properly stored, unopened bags last 2-3 months.

Have Your Chip and Eat It Too with These Crunchy, Low-Calorie Options

Don’t avoid tortilla chips entirely for fear of excess carbs and calories. The satisfying crunch of tortilla chips can fit into a healthy diet when you choose low-calorie versions. Baked instead of fried preparation slashes fat, along with options made from beans, whole grains and lentils. Just watch portions and enjoy your favorite dip or nacho dishes made a little lighter. A little crunch goes a long way when you choose smart tortilla chip options.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.