- October 23, 2022
- Modified On: September 26, 2022
- by Amy Gorin, MS, RDN
- 0 Comments
Healthy Flatbread Chips and Salsa
Ready for delicious healthy salsa with baked flatbread chips? These homemade bread chips and salsa are perfect for a snack!
I love ordering Mexican food for takeout night. But so much of it is more than a tad bit greasy!
So I started thinking about how to make a healthier version of one of my all-time favorite Mexican foods, chips and salsa.
The biggest thing that tortilla chips have going against them is that they’re traditionally fried. All the oil that they soak up makes them higher in calories.
Each handful of traditionally made tortilla chips has upward of 100 calories and at least several grams of fat.
But you can definitely whip up a healthier recipe. Just one portion of this homemade Mexican salsa recipe and flatbread chips is just 120 calories, and that includes the chips and the salsa!
So if you’re wondering, “Is chips and salsa a healthy snack?” the answer can be “yes.”
Yup, I’m about to tell you how to make healthy chips and salsa! This homemade bread chips recipe is a good recipe to whip up any night of the week.
To make homemade bread chips and salsa, you’ll need a few items:
Light flatbread: I used Flatout Light Original, but you can also go with a gluten-free option.
Tomato, onion, and garlic: Roma tomatoes are delicious, but you can use any type of tomato. The diced tomatoes and other fresh ingredients provide lots of important vitamins and minerals.
Fresh salsa boasts fresh tomatoes, which have so many benefits. The veggies boast a umami, or savory taste, and this can help boost fullness—and lead to less eating, and ultimately weight loss.
Tomatoes have another awesome benefit: They contain a large amount of the antioxidant lycopene, which may help lower risk of prostate cancer.
Canned pinto beans: These provide satiating protein and fiber!
Lemon juice: A squeeze of lemon juice (you can also use lime juice) adds a fresh burst to the homemade salsa.
If you want your salsa to be on the spicier side, you can add ingredients such as green chiles or serrano peppers.
To make homemade bread chips and salsa, first preheat the oven to 400° Fahrenheit.
Then treat two non-stick cookie sheets with cooking spray. Use kitchen scissors to cut flatbreads into chip-size pieces. Lay flatbread pieces on cookie sheets.
Coat with spray oil, and sprinkle with black pepper.
Bake until crisp, about 5-7 minutes.
Meanwhile, in a small bowl, combine tomato with onion, garlic, and pinto beans.
Toss with lemon juice, black pepper, and salt. Stir to combine.
Serve salsa and chips together.
The best way to make crackers, or chips, out of bread is to use flatbread. Simply cut the flatbread into cracker-size pieces, coat with spray oil and your desired seasonings, and bake until crisp in the oven at 400° Fahrenheit.
It only takes 5-7 minutes for them to bake, and the result is flavorful, crunchy chips that you can serve with salsa or your favorite dip.
Whether flatbread crisps are healthy depends on the ingredients that you use to make them. Some storebought versions tend to be high in sodium and unhealthy fats.
However, if you make them at home, you have control over the amount of salt used and the other ingredients that are added to the crisps. My bread chips are made from light flatbread, which is fairly low in calories and fat, yet high in fiber and protein.
It is also a good idea to control the portion size of flatbread crisps––they are easy to overeat, especially if you’re pairing them with salsa or dip.
Toasting flatbread in the oven is super easy! In general, flatbread can be toasted in the oven between 350° Fahrenheit and 400° Fahrenheit.
Before placing it in the oven, you will want to brush it with some olive oil, add any seasonings that you’d like, and then place it on a baking sheet.
Allow it to toast in the oven until golden brown, or until your desired crispiness is reached. Before toasting flatbread, you can also cut it into chip-size pieces, which will result in flatbread crisps that you can enjoy as a snack!
More flatbread recipes
If you enjoy these homemade flatbread chips, you’ll also like:
- Breakfast Panini
- Cheesy Wild Mushroom & Caramelized Pizza
- Fruit Pizza with Cream Cheese
- Sweet Potato Flatbread with Cauliflower
Healthy Flatbread Chips and Salsa
- Cooking spray
- Freshly ground black pepper, to taste
- 3 light flatbreads (I used Flatout Light Original) gluten free, if necessary
- 1 tomato, finely diced
- ½ small onion, finely chopped
- 2 cloves garlic, minced
- ½ cup canned no-salt-added pinto beans, drained and rinsed
- ½ lemon, juiced
- Kosher salt, to taste
- Preheat oven to 400° Fahrenheit.
- Treat two non-stick cookie sheets with cooking spray.
- Use kitchen scissors to cut flatbreads into chip-size pieces.
- Lay flatbread pieces on cookie sheets; coat with spray oil, and sprinkle with black pepper.
- Bake until crisp, about 5-7 minutes.
- Serve salsa and chips together.
- In a small bowl, combine tomato with onion, garlic, and pinto beans.
- Toss with lemon juice, black pepper, and salt.
Let me know if you make this healthy chips and salsa recipe! What are your favorite ways to celebrate Cinco de Mayo?
Find this post helpful? At no additional cost to you, you can support the maintenance of running this site by using my Amazon affiliate links to shop. Thank you so much.
And don’t forget to sign up for my newsletter to get updates delivered straight to your inbox! Also, download my free 3-day vegan meal plan.
Want to go shopping with a dietitian? Here’s your chance! I just opened up my very own storefront, full of plant-based meal plans, grocery lists, recipe books, and more!