Eating nachos while on a diet may seem counterintuitive at first glance. Nachos are typically loaded with cheese, sour cream, guacamole, and other high-fat ingredients that don’t exactly scream “diet food”. However, with some simple modifications and portion control, nachos can absolutely be part of a healthy diet plan.
Can I enjoy nachos in moderation on a diet?
Yes, you can enjoy nachos in moderation while following a diet. The key is sticking to a single serving and customizing your nachos to make healthier choices. Here are some tips:
- Use baked tortilla chips instead of fried chips to cut down on fat and calories.
- Load up on veggies like tomatoes, onions, peppers, beans, etc. Go easy on high-fat toppings like cheese and sour cream.
- Swap full-fat cheese for a reduced-fat variety or small amounts of feta or goat cheese.
- Choose guacamole, salsa, or greek yogurt for healthier dipping options.
- Add lean protein like grilled chicken or steak to help keep you full.
- Stick to a single serving size, about 1 cup of chips and toppings.
As long as you practice portion control and make smart tweaks, enjoying nachos occasionally can definitely be part of an overall balanced diet.
What are some healthy nacho recipes for diets?
Here are a few delicious, diet-friendly nacho recipes:
Skinny Nachos
- Baked tortilla chips
- Shredded chicken breast
- Black beans
- Diced tomatoes
- Jalapenos
- Cilantro
- 1 Tbsp shredded reduced-fat Mexican cheese
- 1 Tbsp Greek yogurt
- Salsa and guacamole for dipping
Veggie Nachos
- Baked whole grain tortilla chips
- Low-fat refried beans
- Chopped bell peppers
- Corn
- Shredded carrots
- Red onion
- 1 oz crumbled feta cheese
- Guacamole
Taco Salad Nachos
- Baked blue corn tortilla chips
- Ground turkey taco meat
- Shredded lettuce
- Diced tomato
- Reduced-fat shredded Mexican cheese
- Light sour cream
- Salsa
What are the lowest calorie nacho toppings?
Here are some of the lowest calorie toppings to load your nachos with:
- Salsa
- Pico de gallo
- Guacamole
- Red onion
- Jalapeno peppers
- Cilantro
- Lime juice
- Bean sprouts
- Steamed vegetables like broccoli and cauliflower
- Cherry tomatoes
Some higher calorie but still healthy options in moderation include:
- Black beans
- Corn
- Reduced-fat cheese
- Greek yogurt
- Avocado
- Bell peppers
Avoid going overboard on full-fat cheese, sour cream, ground beef, and other high-calorie toppings if weight loss is your goal.
What about chips? Which are the lowest calorie options?
When it comes to chips, here are some of your lowest calorie options:
| Chips | Calories per serving |
|---|---|
| Baked blue corn tortilla chips | 120 |
| Baked yellow or white corn tortilla chips | 130 |
| Reduced-fat baked tortilla chips | 140 |
| Pita chips | 140 |
| Baked potato chips | 150 |
Stick to a single serving size (about 1 oz or 140 calories worth) and avoid fried tortilla chips and potato chips, which rack up around 400-500 calories per serving.
What about high protein nacho recipes?
If you are looking to amp up the protein in your nachos, here are some tasty high protein recipes:
Chicken & Black Bean Nachos
- Shredded cooked chicken breast
- Low-sodium black beans
- Chopped red onion
- Diced tomato
- Chopped jalapeno
- 1 oz shredded pepperjack cheese
- Greek yogurt instead of sour cream
Steak & Sweet Potato Nachos
- Grilled steak bites
- Roasted sweet potato chunks
- Reduced-fat shredded cheese
- Salsa
- Chopped green onion
Tuna & Avocado Nachos
- 1 can tuna packed in water
- Chopped tomato
- Diced avocado
- 1 Tbsp crumbled feta cheese
- Chopped cilantro
- Lime juice
Protein helps keep you feeling full and satisfied, so loading up on healthy proteins like chicken, beans, tuna, steak, and sweet potatoes is a smart move for diet-friendly nachos.
Should I avoid all chips and only eat nacho toppings?
You don’t necessarily have to avoid chips altogether when eating nachos on a diet, you just have to be mindful of portions. Here are some tips:
- Stick to a single serving – about 1 oz or 140 calories worth of chips.
- Load up the chips with extra veggies and protein instead of fatty cheese and sour cream.
- Alternate between a chip topped with nacho toppings and bites of just the toppings themselves. This increases the ratio of nutrition to chips.
- Consider crushing the chips into smaller pieces so they go further. Spread them out on your plate under the toppings instead of making a big stacked pile.
- Choose baked whole grain chips for more nutrition and fiber.
You don’t have to say no to chips altogether. Just be very mindful of portions. Focus on the quality nutrition of the toppings, and use the chips as a fun vehicle to load everything on.
Conclusion
At the end of the day, enjoying nachos in moderation can be part of an overall balanced diet plan. Focus on healthy baked chips in a single serving, load up on nutritious toppings like veggies, beans, and lean protein, and go easy on high-fat cheese and sour cream. Consider mixing up the ratio of chips to toppings so you get more nutrition per bite. With sensible portions and smart ingredient swaps, nachos can be diet-approved.