Guilt-Free Snack Indulgences: How to Make Your Favorite Chips and Dip Healthier

chips and dip

Snacking is often associated with indulgence and guilty pleasures, especially when it involves a savory bag of chips paired with a creamy dip. However, those moments of bliss can come with a cost to your health, aligning with high sodium, excess fats, and refined carbohydrates. Certain tortilla chips might be fried in oils with high saturated fat and trans fat content, which are thought to impact heart health negatively. Some chip seasonings can boost sodium levels and use artificial flavors. Ingredients such as monosodium glutamate (MSG) and preservatives are frequently added to improve taste and shelf life. Also, extra sugars could be included in the seasonings of particular flavored tortilla chips. But fear not! You can have your chips and eat them, too — with a few healthy tweaks.

Healthier Ingredient Substitutes

Carrot Chips

According to Hilary Keiser, a Translational Science Nutritionist at Viome, one of the simplest ways to makeover your snack time is to switch out traditional potato or corn chips for vegetable chips, such as those made from carrots. Carrot chips are high in fiber, vitamin A, and other essential nutrients, offering a crunchy, satisfying snack without any health drawbacks. You can find organic precut versions at most stores, or they can be prepared at home for a fresh and even healthier alternative.

Homemade Baked Tortilla Chips

Not ready to give up your tortilla chips?  We can relate. You can still take this favorite crunch to a new healthy level with easy-to-make homemade baked tortilla chips. They're the perfect canvas for a variety of healthy dips and give you complete control over the ingredients.

Baked Tortilla Chips Recipe


  • Whole-grain corn tortillas

  • 1 tbsp olive oil

  • A pinch of sea salt


  1. Preheat your oven to 350 degrees F (177 C).

  2. Brush each tortilla lightly with olive oil and sprinkle with sea salt. You can add a pinch of chili powder or cumin for additional flavor.

  3. Cut the tortillas into wedges, either in halves or quarters, depending on your preference.

  4. Arrange the wedges in a single layer on a baking sheet, making sure they do not overlap.

  5. Bake for about 10-15 minutes or until they are crisp and golden brown. Keep an eye on them to prevent burning.

  6. Once done, let them cool for a few minutes to allow them to crisp up further.

Enjoy these homemade chips with your beet hummus or any other healthy dip of your choice. This home-baked option not only reduces the snack's fat content but also eliminates the preservatives and additives found in many store-bought versions, assuring a wholesome, guilt-free experience.

Eat the Rainbow with Beet Hummus

Why settle for a standard hummus when you can infuse it with the bold color and nutritional benefits of roasted beets? This nutritious tuber lends its earthy flavor and vibrant hue to create a beet hummus that is as enticing to the eyes as it is beneficial for your body. Here's Hilary Keiser's very own delicious and wholesome recipe to get you started.

Beet Hummus Recipe


  • 1 medium roasted beet

  • 2 cups cooked chickpeas

  • Zest of 1 large lemon

  • Juice of 1/2 large lemon

  • Healthy pinch of salt and black pepper

  • 2 large cloves garlic, minced

  • 2 heaping tablespoons of tahini

  • 1 tablespoon apple cider vinegar

  • 1/4 cup extra virgin olive oil

  1. Begin by roasting your beet. Preheat your oven to 400 degrees F (204 C), wrap the beet in aluminum foil, and bake until soft, about 50-60 minutes. Once cool, peel the beet and cut it into chunks.

  2. Combine the roasted beet chunks and cooked chickpeas in a blender or food processor. Blend the ingredients into a coarse paste.

  3. Add in the zest and juice of the lemon, bringing in a citrus freshness that will balance the earthiness of the beets.

  4. Adjusting to your preference, season with a healthy pinch of salt and black pepper.

  5. Incorporate the minced garlic, which adds depth to the hummus' flavor profile and boasts anti-inflammatory properties.

  6. Add the tahini, a sesame seed paste rich in healthy fats, and gives hummus a smooth and creamy texture.

  7. Pour in the apple cider vinegar, a tangy addition that can aid in digestion.

  8. As the motor runs, drizzle in the olive oil, emulsifying the ingredients to a velvety consistency.

  9. Blend until smooth, scraping down as needed to ensure a uniform mixture.

  10. Taste and adjust seasonings, adding more salt, lemon juice, or garlic as desired.

Refreshing Greek Yogurt and Cucumber Dip

Balance the earthiness of beet hummus with the light, tangy notes of a Greek yogurt and cucumber dip. This classic combination – also known as tzatziki – is not only refreshing but also packed with protein.

Greek Yogurt and Cucumber Dip Recipe


  • 2 cups plain Greek yogurt

  • 1 medium cucumber, finely grated and drained

  • 2 cloves garlic, minced

  • 2 tablespoons fresh dill, chopped

  • 1 tablespoon extra virgin olive oil

  • 1 tablespoon white vinegar

  • Salt and pepper to taste


  1. After grating the cucumber, squeeze out as much water as possible to ensure that your dip is thick and not watery.

  2. Combine the Greek yogurt with the drained cucumber, minced garlic, and fresh dill in a mixing bowl.

  3. Stir in the olive oil and white vinegar for an added zesty kick.

  4. Season with salt and pepper, then refrigerate for at least one hour, allowing the flavors to meld.

  5. Serve chilled with a drizzle of olive oil on top for extra flavor and garnish with a sprinkle of dill.

Smoky Black Bean Dip

Complement your array of dips with a protein-rich black bean dip. Its smoky flavor and creamy texture make it an instant hit for those looking for a dip with a substantial, meaty character.

Smoky Black Bean Dip Recipe


  • 2 cans black beans, drained and rinsed

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 chipotle pepper in adobo sauce, chopped

  • 1 tsp smoked paprika

  • 1 tsp cumin

  • Juice of 1 lime

  • Salt and pepper to taste

  • 1 tbsp olive oil


  1. Heat the olive oil over medium heat in a skillet and sauté the onions until they are translucent.

  2. Add the garlic and cook until fragrant, about one minute.

  3. Transfer the onion and garlic mixture to a food processor, adding the black beans, chipotle pepper, smoked paprika, cumin, and lime juice.

  4. Purée the mixture until smooth, adding a little water if needed to reach the desired consistency.

  5. Season with salt and pepper to taste.

  6. Serve warm or at room temperature, garnished with a scoop of Greek yogurt or a sprinkle of fresh cilantro.

Zesty Avocado Lime Dip

Finally, introduce a touch of creamy decadence with a zesty avocado-lime dip. This dip marries the richness of avocado with the zing of lime, creating a luxurious yet health-conscious option.

Avocado Lime Dip Recipe


  • 2 ripe avocados, pitted and scooped

  • Juice of 2 limes

  • 1 clove garlic, minced

  • 1/4 cup fresh cilantro, chopped

  • Salt and pepper to taste

  • A dash of cayenne pepper (optional)


  1. In a bowl, mash the avocados to your preferred consistency.

  2. Add the lime juice, minced garlic, and chopped cilantro, mixing thoroughly.

  3. Season with salt, pepper, and a dash of cayenne pepper if you like a bit of heat.

  4. Keep the dip covered and chilled until it's time to serve to prevent browning.

  5. Garnish with additional cilantro just before serving.

Indulging in your favorite snacks doesn't mean you have to compromise on health. Next time you reach for a bite between meals, choose options that nourish as well as satisfy your cravings. With these three additional homemade dips, your snack table is transformed into a spectrum of flavors, offering something for every palate, from the cool and creamy to the rich and smoky, all the while keeping health and wellness in mind.