Craveable Eats: Chips & Dips That Won't Slow Down Weight Loss

Far too often, "being healthy" is treated as an "all or nothing" proposition. There's this notion that if you're not "all in" - going to the gym 5 days a week, signing up for 3 half marathons, never even daring to think about a piece of candy or quick lunch at your local deli...then you might as well not be doing anything at all. There's just so much wrong with this idea - starting with the fact that it's simply untrue. You CAN be healthy without being perfect. You CAN lose weight without giving up carbs. You CAN find balance between the little pleasures and an overall sense of well being. 

So, on this National Chips & Dips Day (it's a real thing - look it up!), we're here to provide you with that middle ground and balance. For those of you who are looking to walk the straight-and-narrow, we've got some ultra clean alternatives to traditional chips and dips. For those of you looking to take smaller steps towards healthier, we've got plenty of ideas for simple swaps that make a big difference. 

According to the Smithsonian, Americans consume about 1.85 billion pounds of potato chips annually. Thrillest conducted a study that showed similarly shocking results: Americans are eating roughly 10k potato chips over the course of a year. And who can blame us? Potato chips are delicious! They're crunchy. They're salty. They're convenient. All of that goodness doesn't come with the best nutrition label, though. One serving of Lay's Classic potato chips contains 160 calories, including 10g of fat. Keep in mind, too, that one serving is only 1 oz (about 15 chips). Yikes! So, what's a gal to do when she loves chips but also wants to eat healthier and lose weight? Here are some foolproof ways to make small to big changes with your chips:

• "The quick and easy" - look for chip varieties that are marked as baked. Baked Lays Crisps, by comparison, only contain 120 calories per serving with just 3.5g of fat. 
• "Healthy without too much hassle" - make your own tortilla chips at home from store bought whole wheat tortillas. Slice into triangles and bake in an oven or air fryer for quick and easy homemade chips. You can do the same with whole wheat pita, too! Boost your protein by sprinkling a packet of Chicken Bouillon protein powder or Chicken with Veggies protein powder onto your chips. Both of these flavors pack that salty flavor you crave from potato chips with 15g of protein per serving!
• "All in" - leave the potato chips at the store and make your own vegetable chips at home! Kale, spinach, zucchini and even sweet potato are all vegetables that can easily be turned into a delicious snack that provides just as much crunch without all of the fat, calories, and sodium. By making chips at home, you get to control how much oil and salt go into them (and eliminate the need for preservatives and added sugar). Short on time? Raw vegetables can make a great substitute for chips, too! Celery sticks and carrot sticks are a longtime go-to for healthy chip swaps. Some of our favorite lesser known swaps are carrot chips (you can actually find these in the produce section of many grocery stores already prepackaged and ready to buy), sliced cucumbers, sliced radishes, and even sliced bell pepper strips - all of these can pack a lot of crunch!

Whether you're getting the traditional chips from the store or just slicing up some raw veggies at home, nothing goes better with chips than dip. In the same way that too much salad dressing can turn a perfectly healthy salad into a calorie bomb, too much dip can turn even the healthiest of chips and dippers into a nutritional nightmare. Many creamy dips (pimento cheese, ranch, french onion dip, spinach artichoke dip, and more) are made with mayonnaise and cream cheese. While delicious, these two ingredients are loaded with calories (particularly in the form of fat). Not to mention a typical serving size for most store bought dips is just 1 or 2 tablespoons. That's right, all of those calories and fat are for the amount that we might actually be putting in just a couple bites! Lower fat, lower sugar, and lower calorie alternatives are out there and they are just as tasty as their traditional counterparts.

• "The quick & easy" - buy dips at the store that are labeled "light" or "lower calorie"
• "Healthy without the hassle" - leave the mayo-based dips at the store and opt instead for fresh salsa or guacamole. You can usually find fresh salsas and guacamole in the refrigerated section near produce. For those experimenting with dips at home, try swapping half (or all) of the mayonnaise/cream cheese with Greek yogurt instead! 
• "All in" - make healthy dips at home. This automatically cuts out preservatives and added sugars that you'll find in store bought varieties - a win for the scale and for cravings! Look for dip recipes that include Greek yogurt or blended cottage cheese in place of mayo and cream cheese. You'll cut down calories and fat and be replacing them with protein (a better option for controlling hunger and weight loss)!

Ready to try something new at home? Here are 4 of our favorite homemade dip recipes that cut back on fat, sugar, and calories without cutting back on delicious flavor! All of these recipes can be made ahead of time and enjoyed by a group at a party or gathering; or you can simply save the leftovers for later to be enjoyed by yourself - either way, we won't judge!

Asparagus Guacamole

• 12 oz. asparagus spears, trimmed & cut into 1 in. pieces
• 2 oz. green onion, chopped
• 2 oz. tomato, chopped
• 1/2 TBSP Ranch seasoning
• 1/2 packet MRC Chicken Bouillon protein soup
• 1-2 TBSP plain nonfat Greek yogurt 
• 1 TBSP. lemon juice
• 1/2 tsp. sea salt
• 1/4 tsp. chili powder
• 1 TBSP fresh cilantro or parsley, roughly chopped
• Hot sauce, a few to several drops depending on your spice preference

In a pot of bowling water, cook the asparagus pieces until tender, just a few minutes. Drain the water and add the asparagus to the bowl of a blender or food processor. Add the green onion and pulse until smooth. In a serving bowl, mix the remaining ingredients and add in the asparagus mixture. Blend well, using the Greek yogurt to create a creamier or thicker dip as desired. Season with salt and pepper to taste, and serve. 

Easy Tzatziki

• 8 oz. nonfat plain Greek yogurt
• 8 oz. cucumber
• 2 cloves garlic, minced
• Zest and juice of 1 lemon
• 1/4 C. chopped fresh dill (or 1 TBSP dried)
• To taste: sea salt and black pepper

Peel, deseed, and shred the cucumber using a grater or food processor. Using cheesecloth or paper towels, squeeze as much liquid out of the cucumber as you can. Add to a bowl with the Greek yogurt, garlic, lemon zest, lemon juice, dill, and combine. Add salt and pepper to taste, mixing one last time until all ingredients are thoroughly combined. Cover and refrigerate for an hour before serving. 

Sweet & Spicy Pineapple Dip

• 8 oz. low fat cottage cheese
• 1 whole, fresh pineapple
• 1 TBSP hot sauce
• 1/4 tsp. sea salt
• For garnish: sweet or smoked paprika

Cut pineapple in half lengthwise (top to bottom). Carve out the insides, leaving 1/2 in intact. Dice up the extracted pineapple, strain excess liquid, and place in a mixing bowl. In a blender or food processor, blend the cottage cheese and hot sauce until smooth and no chunks remain, adding more hot sauce as needed to suit your spice preferences. Add the blended mixture to the mixing bowl and combine with the pineapple chunks. Add salt to taste and mix again. Fill the hollowed out pineapple shells with the dip, sprinkle with paprika, and enjoy! If making ahead of time, wrap the pineapple halves in plastic wrap and place the dip in an airtight container to be refrigerated until ready to assemble and serve.

Deconstructed BLT Dip

• 6 slices uncured bacon
• 4 oz. tomatoes, diced
• 4 oz. butter lettuce, thinly sliced
• 8 oz. nonfat plan Greek yogurt

Cook the bacon until extra crispy. Set aside on paper towels to drain. Once cool, crumble the bacon into a bowl. Add the diced tomato, shredded lettuce, and Greek yogurt and mix to combine. Season with salt and pepper to taste, and refrigerate until ready to serve.