Gluten-free and vegan diets are becoming increasingly popular for health, ethical, and environmental reasons. For those following these diets, it can be tricky to find snack foods and chips that align with their dietary needs and preferences. The good news is that there are a number of delicious gluten-free and vegan chip options available! In this comprehensive guide, we will provide quick answers about what popular chip brands and flavors are gluten-free and vegan, as well as summarize the key takeaways.
What are gluten and gluten-free foods?
Gluten is a protein found in grains like wheat, barley, and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause serious health issues, so following a strictly gluten-free diet is essential. Gluten-free foods avoid these gluten-containing grains, substituting them with gluten-free options like rice, quinoa, corn, potato, tapioca, and nut flours.
What makes a food product vegan?
Vegans avoid the use of all animal products, including eggs, dairy, honey, gelatin, and other ingredients derived from animals. Instead, vegans aim to solely consume plant-based foods. For a chip to be vegan, it must not contain any animal-derived ingredients.
Key Takeaways
- Many popular chip brands like Frito-Lay, Kettle Brand, and Beanfields offer gluten-free and vegan certified chips.
- Corn tortilla chips and potato chips are typically gluten-free and vegan, but always check labels to confirm.
- Flavorings like barbecue, sweet chili, and cheese flavored chips often contain milk, whey, and other non-vegan ingredients.
- Look for chips that are certified gluten-free and/or vegan symbols on the packaging for peace of mind.
Gluten-Free & Vegan Chips by Popular Brand
Here is a detailed overview of which chip varieties sold by major brands are gluten-free and vegan:
1. Frito-Lay Gluten-Free & Vegan Chips
- Simply Lay’s Classic Potato Chips (Salted, No Crunch Flavors, Wavy)
- Lay’s Kettle Cooked (Original, Sea Salt & Vinegar)
- Fritos Original Corn Chips
- Tostitos Blue Corn Restaurant Style Tortilla Chips
- Cheetos Simply Natural White Cheddar Cheese Flavored Puffs
- SunChips Original
- Smartfood Delight Sea Salt Popcorn
Frito-Lay has decent gluten-free and vegan options thanks to their classic potato and corn base chips. Just be wary of flavored chips since they may contain milk, whey, and other allergens. Their Simply and Kettle Cooked lines are good gluten-free and vegan bets.
2. Kettle Brand Gluten-Free & Vegan Chips
- Kettle Brand Potato Chips (Sea Salt, Sea Salt & Vinegar, Jalapeño)
- Kettle Brand Krinkle Cut Chips (Sea Salt & Pepper)
Nearly all of Kettle’s potato chips are gluten-free and vegan, minus a few flavors. Their krinkle cut chips are also compliant. Kettle Brand chips are non-GMO verified and contain simple, high-quality ingredients.
3. Beanfields Bean & Rice Chips Gluten-Free & Vegan Chips
All Beanfields chips are gluten-free, vegan, and made from a combination of navy beans and rice. Their product line includes:
- Beanfields Bean & Rice Chips (Sea Salt, Nacho, Ranch, Barbecue, Salsa)
- Beanfields Pinto Bean & Rice Chips (Sea Salt, Nacho)
- Beanfields Unsalted Bean & Rice Chips (Original Navy Bean, Black Bean)
Beanfields chips are 100% plant-based and a protein-packed alternative to corn or potato chips with 6g or protein per serving. Those on a vegan or gluten-free diet can feel good about indulging in these crunchy snacks.
4. Food Should Taste Good Multigrain Tortilla Chips
The entire line of Food Should Taste Good Multigrain Tortilla Chips, in flavors like Blue Corn, Chia & Quinoa, Flax & Sesame, are gluten-free, vegan, non-GMO, and made with whole grain corn. They contain more fiber and protein than traditional tortilla chips.
5. Late July Snacks Multigrain Tortilla Chips
- Late July Multigrain Tortilla Chips (Sea Salt, Lime, Nacho Chipotle)
- Late July Restaurant Style Tortilla Chips (Sea Salt)
All Late July Multigrain and Restaurant Style chips are gluten-free, vegan, non-GMO verified, and free from artificial ingredients. They source quality, non-GMO ingredients.
6. Siete Foods Grain-Free Tortilla Chips
- Siete Foods Grain-Free Tortilla Chips (Sea Salt, Nacho, Ranch, Limon)
Siete Foods makes grain-free and vegan tortilla chips cooked in avocado oil. Their chips are made from cassava flour, coconut flour, chia seeds, and avocado oil. With more protein and fiber than regular tortilla chips, Siete Foods chips are a good option for the gluten-free vegan.
7. LesserEvil Snacks
LesserEvil has an entire line of gluten-free and vegan certified snacks, including:
- LesserEvil Avocado Sea Salt Organic Popcorn
- LesserEvil Classic Olive Oil Popcorn
- LesserEvil Buddha Bowl Vegan Lentil Chips
Their popcorn and lentil chips contain simple, organic ingredients that you can recognize. Their snacks are Non-GMO Project verified and certified gluten-free and vegan.
Types of Chips Typically Gluten-Free & Vegan
Beyond packaged chip brands, there are certain types of chips that are typically gluten-free and vegan:
Corn Tortilla Chips
Corn tortilla chips contain just three main ingredients: corn, oil, and salt. This makes them naturally gluten-free. To be vegan, they must be cooked in vegetable oil, not lard. Restaurant-style tortilla chips fried in just corn oil are usually vegan and gluten-free.
Potato Chips
Potatoes are a gluten-free vegetable. Potato chips fried in vegetable oils are typically gluten-free and vegan. Just check labels since certain flavors may contain milk products. Basic salted potato chips usually comply with both diets.
Taro Root Chips
Taro is a starchy root vegetable and popular potato chip alternative. Chips made solely from sliced taro root, vegetable oil, and salt are naturally gluten-free and vegan. Brands like Jackson’s Honest make vegan taro root chips.
Cassava Flour Chips
Cassava flour is made by grating and drying the cassava root. Cassava flour is gluten-free, grain-free, and often used to make paleo tortilla chips. Brands like Siete Foods use cassava flour chips fried in avocado oil for a gluten-free vegan chip.
Nut-Based Chips
Chips made from nuts, seeds, beans, and legumes are typically gluten-free and vegan. Brands like Beanfields make bean and rice chips while Bare Snacks has baked veggie and fruit chips made from banana, coconut, apple, and sweet potato.
Ingredients to Avoid in Chips
When selecting gluten-free vegan chips, watch out for these ingredients:
1. Wheat
Gluten-containing grains like wheat, barley, and rye are obviously off-limits for gluten-free diets. Check that the chips do not contain wheat-based ingredients.
2. Soy Sauce
Many soy sauces contain wheat. Tamari is a gluten-free substitute. Be cautious of flavored chips with soy sauce, like teriyaki.
3. Malt or Malt Extract
Malt is derived from barley and contains gluten. It is often used as a sweetener or flavoring. Be careful of malt vinegars as well.
4. Natural Flavors
The catch-all term “natural flavors” can be a sign the product contains or was processed with milk, eggs, fish, or gluten. Reach out to the manufacturer to understand what is included.
5. Dairy Ingredients
Cheese, milk, whey and other dairy derivatives like casein are not vegan. Many cheese-flavored chips have dairy ingredients.
6. Honey
Bees produce honey, so it is non-vegan. Watch for honey in sweet glazes or barbecue flavorings.
So in summary, stick to simple chips without complex flavorings or soy/wheat-based ingredients to stay gluten-free and vegan.
Gluten-Free & Vegan Chips Shopping Tips
Here are some helpful tips for finding gluten-free and vegan chips at the grocery store:
- Scan the ingredients list for any wheat, barley, rye, dairy or animal products.
- Look for a certified gluten-free and/or vegan label on the packaging.
- Search for chips that specifically advertise as gluten-free, grain-free, or vegan.
- Stick to simpler flavors like sea salt, nacho, or restaurant style.
- Be wary of complex flavors like teriyaki, sweet chili, cheese, etc.
- Call or email manufacturers if you are unsure about ingredients.
- Shop brands known to offer gluten-free and vegan options.
- Purchase plain corn or potato chips and season them yourself at home.
It may take some label sleuthing, but there are plenty of crunchy, flavorful gluten-free vegan chips out there!
Homemade Gluten-Free Vegan Chip Recipes
If you want total control over your ingredients, try making chips from scratch at home. Here are some gluten-free vegan chip recipes to try:
1. Baked Veggie Chips
Thinly slice vegetables like zucchini, sweet potato, beets, parsnips or butternut squash. Toss with olive oil, salt, and any desired spices. Bake at 400°F for 15-20 minutes until crispy.
2. Homemade Tortilla Chips
Cut corn or brown rice tortillas into wedges. Spray or brush with oil and sprinkle with salt. Bake at 400°F for 10-15 minutes, flipping once. Add chili powder or cumin for flavor.
3. Apple Chips
Thinly slice apples and bake at 225°F for 1-2 hours until completely dried and crispy, flipping occasionally. Season with cinnamon.
4. Popped Sorghum or Amaranth
Pop gluten-free grains like sorghum or amaranth on the stovetop with oil and salt for a popped chip snack.
5. Nut & Seed Brittle
Make brittle by baking any combination of nuts, seeds, and a sweetener like maple syrup on a lined baking sheet. Add spices like cayenne or cumin. Once cooled, break into chip-like pieces.
Conclusion
Whether you are gluten-free, vegan, or just health-conscious, there are plenty of crunchy, plant-based chip options that will satisfy your snacking cravings. Major brands now offer gluten-free and vegan alternatives to classic chips. Just take care to read labels and watch out for hidden animal-based ingredients. Sticking to simpler flavors and base ingredients makes it easier to find chips that accommodate your dietary needs. Homemade chips and vegetable crisps are also an easy way to control ingredients. With a bit of diligence in label reading and recipe experimenting, almost anyone can find or create delicious gluten-free vegan chips to enjoy guilt-free.
