Salty, crunchy, and undeniably crave-worthy, chips often provide little more than a quick mood boost and temporary satisfaction. While potatoes or corn, the primary ingredients in many chips, are vegetables with health benefits, these snacks are usually highly processed, fried in oil, and loaded with salt and seasoning. This means you're indulging in a surge of carbs, fat, and sodium, but missing out on protein—an essential macronutrient that promotes satiety, supports muscle repair and growth, and helps boost metabolism.
In response, many chips have undergone a protein makeover, incorporating ingredients like pea, soy, or whey protein, egg whites, and even chicken breast to increase their protein content. Snacking on high-protein chips can help you feel more satisfied and full after eating, and also assist in meeting your daily protein goals. These chips can aid in building muscle, managing appetite, and strengthening your immune system.
How We Chose the Healthiest High-Protein Chips
At Least 5 Grams of Protein per Serving: Most chips offer just 1-2 grams of protein, which doesn't significantly contribute to your daily intake. We selected chips that provide at least 5 grams of protein per serving, with many options offering even more—up to 19 grams per serving—helping you feel full and satisfied while bringing you closer to your daily protein goals.
Less Than 10% DV of Sodium: Chips are known for being salty, often containing high levels of sodium. While some individuals, like athletes and heavy sweaters, may need more sodium, the average American consumes over 3,300 milligrams daily—far exceeding the recommended limit. Regularly consuming too much sodium can raise your risk of high blood pressure, heart disease, and stroke. We focused on chips that contain less than 10% of the daily value (DV) of sodium per serving.
Healthy Fats: Since chips are typically made with fats and often fried, we prioritized options that use heart-healthy unsaturated fats, such as avocado and olive oils, and have less than 20% of the DV for saturated fats. Baked options were also favored for their lower fat and calorie content.
Here are our top dietitian-approved high-protein chips to enjoy on their own or as a side with a quick lunch or dinner. Read on, and then check out 20 Best High-Protein, Low-Calorie Foods.
Quest Tortilla Style Loaded Taco Protein Chips
Nutrition (Per pack):
- Calories: 140
- Fat: 5 g (Saturated fat: 1 g)
- Sodium: 290 mg
- Carbs: 5 g (Fiber: 1 g, Sugar: 0 g)
- Protein: 19 g
Quest Tortilla Style Loaded Taco Protein Chips boast an impressive 19 grams of protein per serving, making them the highest-protein chip on the market. With just 5 grams of carbohydrates, these chips are an excellent choice to complement a higher-carb meal or as a light snack to keep you satisfied between meals. They’re also perfect for those following a gluten-free or soy-free diet, with no added sugars and a touch of sweetness from stevia.
Lesser Evil Himalayan Pink Salt Power Curls
Nutrition (Per 14 curls):
- Calories: 130
- Fat: 6 g (Saturated fat: 0.5 g)
- Sodium: 250 mg
- Carbs: 13 g (Fiber: <1 g, Sugar: 0 g)
- Protein: 6 g
For a crunchy snack that won't leave you feeling hungry, Lesser Evil Himalayan Pink Salt Power Curls are an excellent choice. With 6 grams of protein and just 130 calories per serving, they offer a delicious way to boost your protein intake during meals or snacks. Made with only five simple ingredients—organic cassava flour, egg whites, avocado oil, tapioca starch, and Himalayan pink salt—they're free from artificial colors, flavors, and preservatives. These curls are also gluten-free and vegan, making them a versatile option for a variety of diets.
Wilde Sea Salt & Vinegar Protein Chips
Nutrition (Per 20 chips):
- Calories: 170
- Fat: 10 g (Saturated fat: 1 g)
- Sodium: 260 mg
- Carbs: 8 g (Fiber: 2 g, Sugar: 0 g)
- Protein: 10 g
You might be surprised to learn that the primary ingredient in Wilde Sea Salt & Vinegar Protein Chips is chicken breast, but it’s true! These chips pack 10 grams of protein per 20-chip serving, thanks to ingredients like chicken breast, egg whites, and bone broth. They’re also low in carbs, with just 8 grams per serving, and contain 11% of the daily value for sodium. Additionally, these chips are suitable for various dietary needs, as they’re free from dairy, gluten, nuts, and grains.
Whisps Parmesan Cheese Crisps
Nutrition (Per 1 oz serving):
- Calories: 150
- Fat: 10 g (Saturated fat: 7 g)
- Sodium: 350 mg
- Carbs: 1 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 13 g
Whisps Parmesan Cheese Crisps are made from just one ingredient—parmesan cheese—baked into a delightfully crispy chip. With 13 grams of protein per serving, they offer a satisfying crunch, but they’re also a bit higher in some nutrients than ideal, providing 35% of the daily value for saturated fat and 15% for sodium. These crisps can be a tasty addition to any meal, but it’s wise to eat them in moderation if you’re watching your fat or sodium intake.
Simply Protein Hint of Habanero Tortilla Chips
Nutrition (Per 1-ounce serving):
- Calories: 140
- Fat: 7 g (Saturated fat: 0 g)
- Sodium: 190 mg
- Carbs: 12 g (Fiber: 1 g, Sugar: 1 g)
- Protein: 7 g
For a smoky, crunchy chip with a subtle kick of spice, try SimplyProtein Hint of Habanero Tortilla Chips. Each one-ounce serving (about 14 chips) packs 7 grams of protein from pea protein isolate. These chips are plant-based, gluten-free, and contain only 8% of the daily value for sodium per serving, making them a tasty and balanced snack option.
Crips Power High Protein Pretzel Crisps
Nutrition (Per 1 oz serving):
- Calories: 110
- Fat: 3.5 g (Saturated fat: 2 g)
- Sodium: 290 mg
- Carbs: 9 g (Fiber: 6 g, Sugar: 0 g)
- Protein: 15 g
Pretzels are usually known for being high in carbs and low in protein, but Crisp Power High Protein Pretzel Crisps break the mold. Made with wheat protein, carob seed protein, and soy protein isolate, these pretzels deliver an impressive 15 grams of protein per one-ounce serving. They’re baked, not fried, and contain no added sugars, which helps keep both the fat and carbohydrate content low. With the combination of high protein and 6 grams of fiber, these pretzels make for an excellent hunger-crushing snack.
IWON Organics Sea Salt & Vinegar Protein Crisps
Nutrition (Per 28 g serving):
- Calories: 150
- Fat: 6 g (Saturated fat: 4 g)
- Sodium: 210 mg
- Carbs: 19 g (Fiber: 2 g, Sugar: 1 g)
- Protein: 5 g
Vegan, organic, and gluten-free, IWON Organics Sea Salt & Vinegar Protein Crisps offer 5 grams of protein with plenty of flavor. While the protein content isn’t as high as some other options, it comes from whole food ingredients like green and yellow peas and brown rice. These crisps are free from artificial flavors and contain only one gram of added sugar. Plus, they’re popped rather than fried, making them a lighter alternative to traditional chips.
Kibo Mediterranean Herbs Chickpea Chips
Nutrition (Per 1 bag):
- Calories: 120
- Fat: 4 g (Saturated fat: 0.5 g)
- Sodium: 170 mg
- Carbs: 15 g (Fiber: 2 g, Sugar: 1 g)
- Protein: 6 g
Kibo Mediterranean Herbs Chickpea Chips are made with a blend of chickpeas, pea protein, yellow peas, and lentil flour, providing 6 grams of protein per serving. The Mediterranean herb flavor is crafted with natural flavors, spices, and ingredients like garlic and tomato powder, delivering a robust taste without excessive salt—each serving contains just 7% of the daily value for sodium. These chips are also ideal for those following a gluten-free or plant-based diet.
Hilo Life Nacho Cheese Chips
Nutrition (Per 1 oz serving):
- Calories: 150
- Fat: 10 g (Saturated fat: 1 g)
- Sodium: 220 mg
- Carbs: 5 g (Fiber: 2 g, Sugar: 1 g)
- Protein: 9 g
Hilo Life Nacho Cheese Chips pack just 5 grams of carbohydrates and an impressive 9 grams of protein per serving. By using almond flour instead of corn or wheat, these chips increase protein and fat content without adding extra carbs. They are also high in heart-healthy monounsaturated fats, with high oleic sunflower oil as the primary ingredient.
Quevos Mesquite Barbecue Egg White Chips
Nutrition (Per 16 thins):
- Calories: 140
- Fat: 8 g (Saturated fat: 3 g)
- Sodium: 260 mg
- Carbs: 9 g (Fiber: 4 g, Sugar: 3 g)
- Protein: 9 g
Quevos Mesquite Barbecue Egg White Chips offer 9 grams of protein per serving, thanks to a blend of egg whites and milk protein. Additionally, each serving provides 4 grams of fiber from ingredients like tapioca fiber, resistant starch, and flax seeds. These chips also include fructooligosaccharides (FOS), a prebiotic fiber that promotes a healthy gut microbiome. They are free from artificial flavors and preservatives and are low in carbs, with just 9 grams per serving of 16 chips.