By Amy Gorin, MS, RDN
Ready for delicious healthy salsa with baked flatbread chips? This homemade Mexican salsa is perfect for a snack or for entertaining for a crowd!
Get ready for Cinco de Mayo with this homemade chips and salsa recipe that's actually good for you! This Mexican flatbread chips recipe is made from flatbread.
With Cinco de Mayo right around the corner, I have Mexican food on the brain. And while I like Mexican food a lot, so much of it is more than a tad bit greasy! So I started thinking about how to make a healthier version of one of my all-time favorite Mexican foods, chips and salsa.
Yup, I'm about to tell you how to make healthy chips and salsa! This is a good recipe to whip up any night of the week.
Why Make Mexican Salsa Chips from Flatbread
Are chips and salsa healthy? They can be! The biggest thing that tortilla chips have going against them is that they're traditionally fried. All the oil that they soak up makes them higher in calories.
Each handful of traditionally made tortilla chips has upward of 100 calories and at least several grams of fat.
When it comes to chips and salsa nutrition, you can definitely whip up a healthier recipe. Just one portion of this homemade Mexican salsa recipe and chips is 120 calories, and that includes the chips and the salsa! So if you're wondering, "Is chips and salsa a healthy snack?" the answer can be "yes."
I realized that I can easily make chips out of flatbread. To make the healthy chips for salsa, you simply cut the flatbread with kitchen scissors, placed it on a baking sheet, and baked it. It's really that easy! Looking for a healthy flatbread? I used Flatout Light Original.
How to Make Mexican Salsa for Chips
I decided to dip my flatbread chips into a homemade Mexican salsa made of tomatoes, white onion, garlic, and pinto beans. Just roughly chop the tomatoes and onion to make this Mexican restaurant style salsa. Roma tomatoes are delicious.
I don't recommend using a blender or food processor for this recipe because you want to keep the vegetables in bigger pieces. Those diced tomatoes and other fresh ingredients provide lots of important vitamins and minerals.
A squeeze of lemon juice (you can also use lime juice) adds a fresh burst to the pico de gallo! I prefer using this instead of olive oil to cut down the calories. You can adjust this recipe to your individual tastes.
The salsa contains a 1/2 cup of beans, but you can add more or less to your liking. And if you want your salsa to be on the spicier side, you can add ingredients such as green chiles or serrano peppers.
Why Salsa is Healthy
Fresh salsa boasts fresh tomatoes, which have so many benefits. The veggies boast a umami, or savory taste, and this can help boost fullness—and lead to less eating, and ultimately weight loss.
Tomatoes have another awesome benefit: They contain a large amount of the antioxidant lycopene, which may help lower risk of prostate cancer.
And a preliminary study in Cancer Epidemiology, Biomarkers & Prevention shows that men who ate more than ten servings of tomato and tomato products (tomato
juice, tomato sauce, pizza, and baked beans) weekly had a lower risk of prostate cancer—the second most common cancer in men.
Although this study was of men, tomatoes have benefits for both genders. A cup of cherry tomatoes, for instance, is only 27 calories and offers 20 milligrams of immunity-helping vitamin C—22% of the daily value. Tomatoes also contain potassium, which helps to regulate sodium levels.
A second ago, I mentioned umami. Umami is a taste you should know about, as it may help curb your appetite—helping you to eat less and lose weight, found a small study in The American Journal of Clinical Nutrition.
In the study, 26 people ate soup with or without added MSG (the artificial form of umami). The folks having the soup with MSG reported enjoying the taste more, which increased their appetite. At the same time, the MSG eaters felt more satiated after eating the soup—and so they ate less at a later meal.
Consider reaching for food naturally rich in umami. This includes produce such as mushrooms, tomatoes, cabbage, potatoes, and grapefruit; Asian cooking staples like soy sauce and miso; and Western favorites such as Parmesan and blue cheese.
Even dry-cured foods like prosciutto and seafood such as shrimp, clams, mussels, and anchovies contain umami. So here's another reason to eat
We have tomatoes aplenty in the U.S. A report by the The United States Department of Agriculture (USDA) reveals that potatoes, tomatoes, and lettuce make up almost 60% of total U.S. vegetable and legume availability.
Of all the vegetables available in the United States, 5% are fresh tomatoes and 17% are tomatoes for processing, such as in tomato sauce and salsa.
USDA's MyPlate suggests filling up half of each plate you eat with fruits and veggies—so between two and three cups per day for an adult. This healthier homemade Mexican chips and salsa recipe will help get you started with eating those veggies!
More Flatbread Recipes
For more recipes made with flatbread, try my:
Helpful Kitchen Tools
This blog post was updated in June 2020. A version of this content originally appeared
Let me know if you make this healthy chips and salsa recipe! What are your favorite ways to celebrate Cinco de Mayo?
Homemade Mexican Salsa with Baked Flatbread Chips
- Preheat oven to 400° F.
- Treat two non-stick cookie sheets with cooking spray.
- Use kitchen scissors to cut flatbreads into chip-size pieces.
- Lay flatbread pieces on cookie sheets; coat with spray oil, and sprinkle with black pepper.
- Bake until crisp, about 5-7 minutes.
- Serve salsa and chips together.
- In a small bowl, combine tomato with onion, garlic, and pinto beans.
- Toss with lemon juice, black pepper, and salt.
Sat. Fat (grams)0
Did you make this recipe?
- Adherence to Dietary and Lifestyle Recommendations and Prostate Cancer Risk in the Prostate Testing for Cancer and Treatment (ProtecT) Trial, Cancer Epidemiology, Biomarkers & Prevention
- Umami Flavor Enhances Appetite but Also Increases Satiety, The American Journal of Clinical Nutrition
- A report by the The United States Department of Agriculture
- USDA's MyPlate
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