Croutons are a beloved salad topping, providing crunch and texture contrast to fresh greens and vegetables. However, they are often made from heavily processed white bread and laden with butter or oil, leading some to believe that croutons are an unhealthy choice. In this article, we’ll explore whether it’s possible to make nutritious croutons that can be part of a balanced diet.
What are croutons?
Croutons are small cubes or pieces of toasted or fried bread used to add texture and flavor to salads, soups, and other dishes. Traditional croutons are made by cutting bread into cubes, tossing the cubes with oil or butter, and then baking or frying them until crispy and golden brown.
The most common types of bread used for croutons are:
- White bread – Made with refined flour, this type of bread has the soft, fluffy texture best for making croutons, but lacks nutritional value.
- Sourdough – Has more texture and fermented flavor than white bread. The starter used adds B vitamins.
- Whole wheat – Made with whole grains, this provides more fiber, protein, and micronutrients than white bread.
- Multigrain – Incorporates various grains like oats, rye, and barley for a nutrient boost.
- French bread – Has a crispy crust and chewy interior perfect for croutons.
Butter, olive oil, and vegetable oil are commonly used to coat the bread before baking. Herbs, garlic salt, Parmesan, and other spices may also be added to the oil or butter for seasoned croutons.
Are traditional croutons unhealthy?
There are a few reasons why traditional croutons made with processed white bread may be considered unhealthy:
Highly refined grains
White bread is made with refined wheat flour, which has had the nutrient-rich bran and germ removed during processing. This leaves only the starchy endosperm, creating a light texture but removing most of the fiber, B vitamins, and minerals. So traditional white bread croutons lack the nutritional value of whole grains.
High glycemic index
Refined grains like white flour cause quicker spikes in blood sugar compared to whole grains. Foods with a high glycemic index have been linked to overeating and conditions like obesity, metabolic syndrome, and type 2 diabetes when consumed regularly.
Lack protein and healthy fats
Bread made with just refined flour lacks protein for satiety. The typical oils used on croutons are high in inflammatory omega-6 fats versus heart-healthy omega-3s.
Often deep fried
While baking is a healthier cooking method, many restaurants and manufacturers deep fry croutons for crunch. Frying adds a lot of unnecessary calories and unhealthy trans fats.
So saturated fat, lack of protein and fiber, and highly processed carbs are some of the biggest issues with traditional white bread croutons. That being said, having them occasionally on a salad likely won’t harm an otherwise balanced diet. It’s regular, large portions that could contribute to problems like weight gain.
Healthier crouton ingredients
There are several easy ways to give croutons a nutritional upgrade:
Use whole grain bread
Sourcing a fiber-rich whole grain or sprouted grain bread maximizes nutrients. Some options include whole wheat sourdough, Ezekiel bread, rye, and whole grain French bread. Avoid anything with additives or a long ingredient list.
Choose better oils
Rather than lathering croutons with butter, try drizzling with healthier oils like olive or avocado oil before baking. Measure a tablespoon per cup of cubes. Avoid vegetable oils like soy, safflower, and canola that are higher in inflammatory omega-6s.
Incorporate nuts and seeds
Chopped nuts add protein and healthy fats. Try raw pumpkin seeds, slivered almonds, chopped walnuts, or pecan pieces. Spices like cayenne, paprika, and cumin can add flavor as well.
Use alternate grains
For gluten-free croutons, bake up quinoa, millet, amaranth, or buckwheat grains. The ancient grains provide a balanced macros of protein, carbs, and fat.
Healthy crouton recipes
Here are some recipes showcasing nutritious ingredients:
1. Olive oil and herb croutons
Ingredients:
- 4 cups cubed whole grain bread
- 1 tablespoon olive oil
- 2 teaspoons dried oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Instructions:
- Preheat oven to 400°F.
- In a bowl, mix bread cubes and olive oil until evenly coated.
- Add seasonings and stir to distribute.
- Spread in a single layer on baking sheet.
- Bake 10-15 minutes until crisped and golden brown, tossing once halfway.
2. Spicy pumpkin seed and quinoa croutons
Dry ingredients:
- 1 cup cooked quinoa
- 1/4 cup raw pumpkin seeds
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper
Wet ingredients:
- 1 tablespoon olive oil
- 1 teaspoon honey
Instructions:
- In a bowl, mix all dry ingredients.
- Drizzle wet ingredients over and stir to coat evenly.
- Spread mix on baking sheet in single layer.
- Bake at 400°F for 12-15 minutes until crisped.
3. Whole wheat sourdough croutons
Ingredients:
- 3 cups cubed sourdough bread
- 2 tbsp avocado oil
- 1/8 tsp each garlic powder, onion powder, salt
Instructions:
- Preheat oven to 400°F.
- Toss bread cubes with oil and spices.
- Bake 10-12 minutes, tossing once.
Nutrition facts
So how do some of these homemade croutons compare nutritionally to store-bought traditional versions?
Here’s a look at the approximate nutrition facts for a 1/2 cup serving:
Traditional white bread croutons
| Calories | 150 |
|---|---|
| Fat | 6g |
| Carbs | 20g |
| Protein | 3g |
| Fiber | 1g |
Whole wheat sourdough croutons
| Calories | 120 |
|---|---|
| Fat | 4g |
| Carbs | 16g |
| Protein | 4g |
| Fiber | 2g |
The whole grain croutons are lower in calories, fat, and carbs while providing twice the fiber and more protein. Over a full salad, those differences can add up!
Are croutons healthy for weight loss?
Croutons may seem counterintuitive when trying to lose weight, but healthier versions can fit into a reduced calorie diet in moderation. Some tips for keeping croutons weight loss-friendly:
- Stick to a small 1/4 cup portion size.
- Use them as a topping rather than main ingredient.
- Pair them with low-calorie greens and veggies to make the salad more filling.
- Avoid high-fat dressings and cheese – opt for vinegar or lemon juice.
- Skip fried croutons and make baked versions instead to slash calories.
With smart adjustments, croutons can provide crunch and flavor for few calories. But those cutting calories should still limit intake to a few times a week.
Health benefits of healthy croutons
Reimagined with whole grains, nuts, and healthy fats, croutons can actually provide some benefits:
More fiber
Whole grain and multi-grain bread provide more satiating fiber. Fiber aids digestion, supports weight management, and feeds good gut bacteria.
Minerals and vitamins
Refined flour is stripped of nutrients like B vitamins, selenium, and zinc. Whole grains give a range of minerals and vitamins.
Antioxidants
Sprouted bread and ancient grains contain polyphenols and carotenoids with antioxidant power to reduce oxidative stress.
Plant protein
Whole grains and added nuts/seeds provide filling protein for energy and muscle recovery. Quinoa croutons are a tasty way to get amino acids.
Healthy fats
Olive oil and avocado oil provide anti-inflammatory fats. Nuts and seeds add unsaturated fat for brain and heart health.
So with some better-for-you upgrades, croutons can move from empty carbs to well-rounded snacks and salad toppers.
Potential downsides of healthy croutons
However, even reinvented croutons still come with a few cautions:
- Calories can add up if eating large portions.
- Those monitoring carbs or gluten should practice portion control.
- Croutons lack the vitamins and minerals of fresh produce.
- Limit use for those with diverticulitis or digestive conditions.
- May trigger bloating or discomfort in some people.
Even made with whole grains and healthy fats, croutons are still a processed food. So balance and moderation are key.
Conclusion
Traditional white bread croutons are high in refined carbs and low in nutrients. But by customizing with whole grain and sprouted bread, nutritious oils, and mix-ins like nuts and seeds, it’s possible to create homemade croutons that have nutritional benefits.
Used in moderation alongside fresh greens and veggies, healthier croutons can add flavor, texture, and even nutrition to salads in line with a balanced diet. Avoiding fried versions and keeping portions controlled also allows croutons to be part of weight management. With some better-for-you tweaks, croutons can be an appetizing addition to salads and more.