Can Nachos Really Be a Healthy Snack?

About author / Christine Gable

Culinary enthusiast; kids cuisine and slow cooking; magazine recipe developer; professional writer. Her simple recipes are great for family dinners.

Crunchy, salty corn chips. Hot melted cheese. Tangy salsa. Add ‘em all up and what do you get? Nachos. It all started with one cheese stick and an 8-year-old’s ingenuity to kick off a super nacho contest one evening.

Nachos give kids an opportunity to get creative, and that’s certainly a pro in my book. Take one bag of corn chips, one jar of salsa, add some condiments like olives, salami or ham slices--really, any grab-able contents on hand from your refrig--and let the kids get to work. And then get out of the kitchen.

Yes, you heard me. Get out of the way. It’s no coincidence that some of the kids’ most fun has happened when I’ve been busy otherwise and they’ve had free reign over the most used room in the house. And it just so happened that 5 minutes later I was presented with several plates of kid-created nachos: super nachos with pizza seasoning; warm melty-cheese-topped nachos with salsa; crunchy, super nachos with Tabasco and olive loaf cubes.

Now things were getting creative! There’s nothing like a little competition to heat things up also. Yes, I could hear the suggestions flying every which way as different culinary ideas took hold.

So with all this nacho-love happening at our house, I couldn’t help but wonder about the nutritional health of this snack. Having recently interviewed Debbie Roth for another health article, I contacted her again for CDKitchen. Debbie is a Holistic Health Counselor and Director of Nutrition Within LLC, located in Santa Monica, CA. Nutrition Within is a unique organization that works in partnership with clients all over the country--adults and kids alike--as they manifest optimal nutrition and overall health and wellness for a lifetime. She has spoken on many health and personal development topics, such as making healthy eating fun for kids, sugar blues, and the neglect of health education in New York City’s public schools. Debbie may be reached through www.nutritionwithin.com, info@nutritionwithin.com or 424-645-4199.

Here’s what she had to say:

Christine: Nutritionally, how do nachos stand up as a snack for kids (for after school and/or bedtime)?

Debbie: “Nachos are generally not the greatest snack. The usual chips tend to be highly-refined with lots of additives and packed with trans fats. Also, you optimally want to feed your kids whole foods, which is any food that is not refined, such as vegetables, fruits, beans, whole grains, seeds, nuts. Whole foods pack the greatest nutritional punch and are clear of harmful partially-hydrogenated oils (trans fats).

“Having said that, there are ways to make nachos a much healthier snack than the usual store-bought or restaurant variety. First is to use an organic brand of chips that contains the highest level of whole food ingredients possible, such as Garden of Eatin' Blue Corn Chips. All of the ingredients are wholesome and healthy (organic blue corn, expeller pressed oleic safflower and/or sunflower oil, sea salt).

"Second is to include as many healthy fruits and or veggies with your nachos as possible. For example, salsa is packed full of nutrients, such as Vitamin C, potassium, and lycopene. Make your own healthy salsa by cutting up red and yellow tomatoes, adding fresh cilantro, red onions, lime juice and sweetening it up a bit with a little honey. Avocado is another great addition. It is a good source of healthy fats, Vitamins C and K, folate, and fiber. You can easily make your own guacamole, or buy an organic brand at your local co-op or other health food store. And instead of your usual cheese topping, why not try a dollop of organic yogurt with dill and chopped up cucumber or onion? Or if you use cheese, be sure to buy organic, as regular commercial cheeses have a range of unhealthy additives such as growth hormones. Olives are also a healthy addition, providing your child with healthy fats and Vitamin E.”

Christine: So would nachos be considered a healthy snack?

Debbie: “Certainly a fairly healthy option if the chips are organic and contain wholesome, whole-grain ingredients. In addition, kids who like chips and salsa may be into a salty, crunchy taste. If this is the case, how about also trying hummus and baby carrots, or hummus and rice crackers? Or a tasty trail mix with your favorite nuts, seeds, and dried fruit? Or popcorn with powdered nutritional yeast (nutritional yeast has the same flavoring as a cheese powder yet is quite healthy with lots of nutrients such as B-vitamins).”


So there ya have it, folks: nachos can be healthy. With a little forethought and a trip to the grocery or natural foods store, your kitchen can also be witness to the all-creative plate of nachos too.

Really, all you have to do is stock up and stand back. Gotta love that.

Nutritious. Delicious. Easy. What more could a parent want?

Serves/Makes: 6

• 2 cups fresh tomatoes, diced into 1/4-inch pieces
• 1 1/2 cup ripe mango or peach, diced
• 1/2 cup onion, finely diced
• 2 cloves garlic, finely minced
• 2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon parsley or cilantro, finely chopped
• OR
• 1/2 teaspoon dried parsley or cilantro