A Dietitian’s Top 5 Crunchy Foods

by Kristen Keen, MBA, RD, LDN

Last Updated: December 9, 2020

As someone who is constantly surrounded by all things food and nutrition, I often hear the phrase, “you eat with your eyes.” This certainly resonates with many, but one core component that serves importance in selection is texture. Texture elevates our senses and makes what we are eating more well-rounded as it plays a large role in our acceptability and enjoyment of food. Selecting crunchy foods that do not come at the price of increasing sodium and unhealthy fats (like saturated and trans fats) is important to consider. Searching for those items can seem like a never-ending scavenger hunt, but look no further. Below is a list of dietitian-approved crunchy foods that can boost your overall daily nutrition:
  1. Bare Snacks
    This company bakes fruits and vegetables to turn them into a crunchy snack that we all crave. This line includes various produce like cinnamon apple chips, coconut chips, banana chips, carrot chips, beet chips, and pineapple chips. These chips are a wonderful choice as they are naturally low in sodium, have no added sugar, and are fat-free. Not to mention, they are a good source of fiber, keeping you fuller longer throughout your day!
  2. Nut-Thins
    Nut Thins are a cracker made from nuts, seeds, and/or rice. They include a line of Almond Nut-Thins, Pecan Nut-Thins, and Artisan Nut-Thins. They come in various flavors from sriracha, cheddar cheese, hint of sea salt, and many more. These crackers can add fiber, heart-healthy fats, and protein into our day.
  3. Simple Truth Popcorn
    This popcorn comes in various flavors like sea salt & black pepper, and white cheddar. Fun fact, popcorn is considered a whole grain! This popcorn is a great addition to any snack or meal by providing fiber, protein, and low sodium.
  4. Roasted Chickpeas
    Roasted chickpeas provide that great crunch we are looking for in a snack. They are a good source of protein and fiber, providing around 6 grams of protein and 5 grams of fiber per serving. You can find these in a variety of flavors like ranch, falafel, and sea salt.
  5. Sugar Snap Peas
    Sugar snap peas are overlooked as a top crunchy food choice. They are completely edible, slightly sweet, and provide that great crunch – just like the name entails sugar “snap” peas. They are pairable with a dip, chopped up in a salad, or eaten alone. They provide a boost of fiber, protein, Vitamin C, Vitamin K, Vitamin A, and folate. So next time you think about grabbing chips to go with a dip – think about swapping them for this delicious vegetable.

This list of crunchy foods is also a great option for on-the-go snacking. When selecting foods, balancing appearance, taste and texture are important to enjoy with what we eat. Pick foods that can add a boost of nutrients to your typical snacks and meals. Let the above options inspire you to try new, nourishing items pleasing to our taste buds. For further guidance on product recommendations or nutrition guidance, schedule an appointment and reach out to our Dietitian Team.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Kristen Keen, MBA, RD, LDN

Kristen Keen, MBA, RD, LDN

Kristen believes having a strong relationship with nutrition is key to having a healthy life and that relationship should center around the power of self-love!