Victor Protasio

Our savory snack duo slashes a third of the sodium off the classic chip-and-dip combo.

Jamie Vespa, MS, RD
March 27, 2018

Ditch the sodium-bomb seasoning packets and sour-cream-and-mayonnaise-laden dip (which can pack a small meal's worth of calories and sat fat into a single serving) for our homemade dip. And be patient with the caramelizing process—slowly sizzled onions have noteworthy sweetness and concentrated umami flavor. You'll know the onions are done when they become deep chestnut in color and nearly melt-in-your-mouth tender. And because no dip is complete without a dipper, baked sweet potatoes will satisfy your chip craving for half the calories of most bagged varieties. Dehydrating the potatoes in the oven before roasting helps them develop crispy edges and tender centers. With big flavor and less heft, our healthier ode to the classic is a delicious way to sneak in extra vegetables.

View the recipe: French Onion Dip with Sweet Potato Chips

You overdid it on the sodium at dinner, and now you're feeling awful. Here's how to bounce back and not make the same mistake again.

Healthy Supermarket Substitute


Subtly sweet and not too earthy, are a low-calorie option packed with fiber and potassium. Enjoy as a dip delivery vehicle, crunchy salad topper, or a nutritious on-the-go snack. Look for them at well-stocked supermarkets.

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