As someone who enjoys snacking but also wants to make nutritious choices, I’m always on the lookout for healthy alternatives to satisfy my cravings – like carrot chips.

I can attest to the fact that my favorite party snack is the chips and dip section of the snack table. Especially if I’m feeling particularly socially awkward at an event with people I don’t know, I might just stand next to it all night, munching away while avoiding eye contact with other partygoers. It’s my comfort zone, my safe haven in a sea of small talk!

Several years ago, I started nixing high-carb, low-nutrient foods from my diet, determined to find healthier options that wouldn’t leave me feeling gross. As luck would have it, I stumbled upon an immediate replacement for my dipping needs during a routine grocery store run. There, nestled between the pre-packed green beans and Brussels sprouts were “carrot chips” that bore an uncanny resemblance to the wavy Lay’s® Potato Chips I had grown to love.

Intrigued, I grabbed a bag and discovered that these crunchy, slightly sweet morsels were not only delicious on their own but also paired perfectly with light vinaigrettes, onion dip, and my personal favorite, Green Goddess dressing. It was a win-win situation – I could indulge in my snacking habits while still feeling good about it.

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But my journey didn’t stop there. Inspired by my newfound love for carrot chips, I decided to take matters into my own hands and experiment with making my own dehydrated vegetable chips at home. Armed with a mandolin and a trusty dehydrator, I began sourcing the fattest, juiciest carrots I could find – from the impressive Red Giants to the adorably chubby Parisians – and slicing them into thin, uniform rounds.

If you, like me, are looking for a way to replace those commercially produced chips that are drenched in unhealthy seed oils and loaded with empty calories, let this be your motivation. Embracing the world of homemade carrot chips (or any vegetable chips) not only allows you to control the quality and quantity of ingredients but also opens up a whole new realm of snacking possibilities. Let’s compare and contrast.

Lay’s® Classic Potato Chips: A Processed Snack

Calories: 160 | Fat: 10g | Sodium 170mg | Carbohydrates: 15g | Fiber: 1g | Protein 2g | Serving: About 15 chips

Lay’s potato chips are a classic snack known for their crispy texture and salty flavor. However, they are a processed food with some nutritional drawbacks.

Health concerns with Lay’s chips:

• Fried and fatty: Lay’s chips are deep fried in vegetable oil, with uses highly inflammatory seed oils, making them high in unhealthy fats that can contribute to weight gain and heart issues if eaten in excess.
• High in sodium: A serving of Lay’s contains 170mg of sodium, which can add up quickly and lead to high blood pressure in sodium-sensitive individuals.
• Low in nutrients: While tasty, potato chips offer minimal nutritional value, with little fiber, vitamins, or minerals.

Carrot Chips

Carrot Chips: A Crunchy, Nutrient-Packed Snack

Calories: 20 | Fat: 0.1g | Sodium 19mg | Carbohydrates: 4.7g | Fiber: 1.4g | Protein 0.4g | Serving: About 15, at 1/4″ thick.

Carrot chips are thinly sliced carrots that are dehydrated until crispy. They offer a satisfying crunch similar to potato chips, but with more nutritional benefits.

Advantages of carrot chips:

• High in nutrients: Carrots are an excellent source of beta carotene (vitamin A), fiber, vitamin K, potassium and antioxidants.
• Lower in fat and sodium: Carrot chips are dehydrated, not fried. They don’t require any oil, so they are fat-free, and unless you want to add salt, they are also low in sodium.
• More filling fiber: A serving of carrot chips provides 3 grams of dietary fiber compared to just 1 gram in potato chips, which can help you feel more satiated.

Making the Nutritious Choice

Fresh Carrot Chips

You don’t even need to dehydrate your carrots into chips. You could get a Crinkle Potato Cutter for $6 on Amazon and slice them on an angle to make longer and bigger carrot chips. This is how I usually get my fix because it’s quick and easy!

But if you crave the dry texture of a real chip, the crisp and natural sweetness of a real carrot chip is worth the minimal work. And you’ll feel good knowing your snack has more nutrients and fiber.

All you need are some large, wide carrots – the biggest you have.

1. Wash & peel/scour carrots. (Alternatively, you can also blanch them for 2 minutes first)
2. Use a mandolin to make thin, uniform slices (or the potato cutter above, but it’s harder to make uniform slices that way).  You can do them in rounds, or even slice them the long way for bigger chips.
3. Spread carrot on your dehydrator trays and dry at 125°F for 6 to 10 hours or until dry and crispy.
4. Once cool, store  in an air-tight bag or container.
5. See the more detailed full recipe.

You can choose to season your carrots too. A drop of coconut oil in a bowl with the carrots and some seasoning like cinnamon or herbs and salt add a nice touch.

The Choice is Clear

When it comes to snacking, the health benefits of carrots far outweigh those of commercial potato chips. Carrots are a nutrient-dense superfood, packed with essential vitamins and minerals that support overall health. They are an excellent source of beta-carotene, which the body converts into vitamin A, crucial for maintaining healthy vision, skin, and immune function. Carrots are also rich in dietary fiber, promoting digestive health and keeping you feeling full and satisfied between meals. In contrast, potato chips are a processed snack food, high in unhealthy fats, sodium, and empty calories. They provide little to no nutritional value, and their high salt content can contribute to elevated blood pressure and other health issues when consumed in excess. While potato chips may offer a tempting crunch and salty flavor, opting for carrot chips or raw carrots as a snack provides a healthier alternative that nourishes your body with the vital nutrients it needs to thrive.

Do you want to grow your own carrots so you can choose the biggest ones for carrot chips? Check out our Carrots Gardening Guide and get everything you need to know about growing your own!

Do you have any other favorite healthy chip alternatives? I’d love to hear your ideas for making snack time more nourishing.