Veggie Chips
Veggie chips are thin slices of root vegetables and leafy greens, most commonly beets, sweet potatoes, taro, parsnips, and kale, that are fried or dehydrated until crisp. They're sold as a lower-guilt alternative to potato chips, though many commercial versions are fried in the same oils and carry similar fat and sodium counts. A separate category, veggie straws, are mostly potato starch or corn extruded into shapes and dusted with vegetable powder for color, with almost no actual vegetable content.
Varieties
Beet chips have an earthy, slightly sweet flavor and turn a deep magenta when fried; sweet potato chips are sweeter and denser; taro chips have a mild, starchy flavor with a purple-flecked interior; parsnip chips are nuttier and less sweet than carrot; kale chips are the outlier, almost always baked or dehydrated rather than fried, with a papery, brittle texture instead of a hard crunch.
Buying tips
Read the ingredient list before the marketing on the front of the bag: a genuine veggie chip lists the vegetable first, while veggie straws list potato starch, corn starch, or rice flour first with vegetable powder further down. Look for 'baked' or 'dehydrated' on the label if the goal is lower fat, and check sodium per serving since some brands run 250mg or more in a small handful.
Substitutes
Baked kale chips (homemade) — 1:1 by volume
Lower fat than fried veggie chips since they're dehydrated in a low oven with just a light oil coating; less shelf-stable and best eaten within a day or two.
Potato chips — 1:1 by weight
Similar fat and calorie profile to fried veggie chips despite the different vegetable; use if the goal is texture and crunch rather than a lighter snack.
Roasted chickpeas — 1:1 by volume
Higher in protein and fiber, crunchy but denser than sliced vegetable chips; works as a salad topper or standalone snack.
Plain popcorn (air-popped) — 2:1 by volume
Much lower in calories per serving than any fried chip; use roughly double the volume to match the snacking experience.
Pita chips — 1:1 by weight
Sturdier and less brittle, better for scooping thick dips like hummus or baba ghanoush.
Storage
Store in the original resealable bag pressed of excess air, or transfer to an airtight container, at room temperature away from heat and humidity. Once opened, veggie chips pick up moisture from the air within a few days and turn leathery rather than crisp; a small silica packet or a few grains of rice in the container helps absorb stray moisture.
How to use
Eat as a standalone snack with dips like hummus, guacamole, or French onion dip, crumble over salads and soups for crunch in place of croutons, or crush finely and use as a coating for baked chicken tenders or fish.
What it pairs with
Pairs well with thick dips that won't make the chips soggy on contact, such as hummus, tzatziki, or a sour cream and herb dip. Sweet potato and beet chips also work alongside sandwiches or burgers as a color-contrasting side.
Nutrition
Fried veggie chips typically have a similar fat and calorie count per ounce to regular potato chips, sometimes higher since thinner root vegetables like beets and parsnips absorb more oil during frying. Baked or dehydrated versions cut fat significantly but often use more salt to compensate for flavor. Check the label rather than assuming the vegetable on the front makes the chip lighter.
FAQ
Are veggie chips actually healthier than potato chips?
Not necessarily. Fried veggie chips often match or exceed potato chips in fat and calories per serving because thin slices of beets, parsnips, and sweet potatoes absorb oil readily. Baked or dehydrated veggie chips are the version with a real nutritional edge.
Can veggie chips be made at home without a deep fryer?
Yes. Slice vegetables about 1/16 inch thick with a mandoline for even cooking, toss lightly in oil, and bake at 300°F for 20 to 40 minutes depending on the vegetable's water content, flipping once, until edges curl and crisp.
Why do some veggie chips taste mostly like potato?
Many mass-market 'veggie straws' or 'veggie crisps' use potato starch or corn as the base and add vegetable powder only for color and a faint flavor note, so the vegetable content is minimal compared to a true sliced vegetable chip.
How do you keep veggie chips crisp after opening the bag?
Reseal the bag tightly or move the chips to an airtight container immediately after opening; humidity is the main cause of sogginess, and a container with a tight seal keeps them crisp for several more days than a clipped bag.
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