Gluten-Free Baked Chips and Guacamole Dip

By
Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.
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Dana Angelo White, MS, RD, ATC
Updated on September 20, 2019
chips and guac
Dana Angelo White
Total Time: 30 min
Prep Time: 20 min
Cook Time: 10 min
Servings: 4 (4 chips and 1/2 cup guac)

Nutrition Highlights (per serving)

183 calories
12g fat
18g carbs
4g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4 (4 chips and 1/2 cup guac)
Amount per serving  
Calories 183
% Daily Value*
Total Fat 12g 15%
Saturated Fat 2g 10%
Cholesterol 1mg 0%
Sodium 457mg 20%
Total Carbohydrate 18g 7%
Dietary Fiber 6g 21%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 46mg 4%
Iron 1mg 6%
Potassium 409mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Flour tortilla chips are high in gluten and low in nutrients. Make chips with whole grain goodness from corn tortillas instead. Baking chips in the oven with a light brush of oil makes them extra crispy but still lower in fat than those fried chips.

Heart healthy avocado smashed with protein-rich Greek yogurt and a few other simple flavor enhancers makes the perfect accompanying dip.

Ingredients

  • 4 (6-inch) corn tortillas
  • 2 teaspoons canola oil
  • ¾ teaspoon kosher salt
  • 2 large avocados
  • 1/4 cup plain nonfat Greek yogurt
  • 1/2 lime, juiced
  • Hot sauce (optional)

Preparation

  1. Preheat oven to 400F.

  2. Stack the tortillas and using a pizza cutter or large knife, cut into four triangles.

  3. Arrange pieces of tortillas in an even layer on a large baking sheet lined with parchment paper.

  4. Brush piece of tortilla with canola oil and season with ½ teaspoon salt.

  5. Transfer to the over and bake for 10 minutes or until the edges just begin to turn golden brown.

  6. Remove from oven and set aside to cool for 10 minutes.

  7. While chips are cooking, make the dip. Cut the avocados in half, remove the pit, scoop out the flesh, and place in a large bowl.

  8. Add Greek yogurt, lime juice, remaining 1/4 teaspoon of salt, and a few dashes of hot sauce, if using.

  9. Using a fork or potato masher, mash the ingredients until well mixed but still slightly chunky.

  10. Serve freshly smashed guacamole with toasted chips.

Ingredient Variations and Substitutions

Add other flavors to the dip such as minced garlic, diced tomatoes, red onion, chopped cilantro, or finely chopped jalapeno pepper. They won't alter the calorie count too much, but will add tons of flavor.

Try using avocado oil instead of canola, it has similar properties and is wonderful for baking at high heat.

Cooking and Serving Tips

To tell if an avocado is ripe it should be firm, shiny, and give slightly when gently pressed. To speed ripening, store avocados in a paper bag with an apple—the ethylene gas naturally released from the apple will help speed the ripening process.

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