These healthy Baked Beet Chips will curb your junk food cravings, especially when paired with this creamy Homemade French Onion Dip!
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How to make this recipe
- Thinly slice beets and bake in the oven.
- Cook onions until soft and mushy.
- Make the French onion dip using the cooked onions and other ingredients.
- Remove excess oil from baked beets, cool and serve with the dip!
Ingredients and substitutions
- Olive oil – Feel free to use your favourite oil instead, but keep in mind that it should have a high smoke point, such as grapeseed or sunflower oil.
- Sour cream – You'll want something thick for the dip, but you can use mayonnaise, Greek yogurt, or an unsweetened vegan yogurt instead.
- Yellow onion – White onions, red onions, and scallions can also be used for the dip.
- Butter – While adding butter will make the sauce richer, you can just caramelize the onions in the oil of your choice to reduce calories
- Worcestershire sauce – You can create a similar flavour profile by combining soy sauce, sugar, lemon juice, and hot sauce (optional) if that's all you have on mind. I'd recommend mixing this separately before adding it to the dip to make sure the flavour is right.
- Salt and pepper – You don't have to season the beats or the dip, although I do recommend it. Additionally, if you'd like to play around with the flavours and add other spices like garlic powder, cayenne powder, go for it.
Are beet chips healthy?
Oven-baked beet chips are a great way to satisfy your chips cravings while still being healthy. This recipe contains 90 calories, which makes it a much healthier option than your favourite greasy potato chips. Homemade beet chips are generally healthier than the store-bought versions, which can contain additives.
How to use a mandoline
Mandolines are an extremely useful kitchen tool and nothing to be afraid of once you've had a bit of practice. That said, the blades of a mandoline are known for being very sharp, so take your time with this!
You'll want to position your mandoline perpendicular to you and place it over a cutting board. Then you'll cut the beets in half, and attach the first half to the hand guard. If you're feeling nervous, I would also recommend a cut-resistant glove for extra protection.
Once the blade attachment you'd like to use is in place, hold the mandoline steady and push the beet down the runway using the hand guard. Repeat this using consistent pressure and motions to achieve slices that are roughly the same size.
When complete I would recommend carefully cleaning the mandoline blades with warm soapy water and allowing them to fully dry.
Storing and reheating
This recipe can't be reheated, but you can store the chips in an airtight container or a sealed bag in a cool, dry place, like a cupboard or the refrigerator. They should keep for about a week, but this will vary. Some batches can last for up to two weeks, while others may be at their best for 2-4 days after preparing, so use your discretion here. The homemade French onion dip will generally last in the fridge for up to a week if you keep it in an airtight glass container.
More homemade snack recipes
Meal prep tools for this recipe
- Check out this mandoline if you don't already have one of your own!
- These reusable silicone bags are perfect for storing the beet chips while also reducing waste.
- Grab some glass meal prep bowls to keep any leftover French onion dip in.
*This recipe has been adapted from Minimalist Baker
Baked Beet Chips + French Onion Dip
Ingredients
- 10 medium-sized beets
- 2 tbsp olive oil
- 1 tsp sea salt
- Pepper to taste optional
French Onion Dip
- 1 cup sour cream
- 1 yellow onion diced
- 1 tbsp olive oil
- 1 tsp butter
- 1/2 tsp Worcestershire sauce
- 1/2 tsp salt
- 1/2 tsp pepper
Instructions
- Preheat oven to 375 degrees.
- Slice beets as thinly as possible using a mandolin. Coat in olive oil, salt and pepper (if desired) in large bowl. Arrange on parchment paper covered baking sheet and cook in oven for about 20 min, watching so that they don't burn.
- Meanwhile, chop onions finely and cook in olive oil and butter over med-high heat until soft and mushy. Some of the onions may be a tiny bit burnt and crispy and that's okay. Add onions (including any remaining oil in pan) in with sour cream and remaining ingredients and mix together.
- Take beets out of oven and place on paper towel-lined plates to remove any excess oil. Serve after about 5 minutes with dip!
Nutrition
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Joan says
Do we precook the beets to rid them of skins?
Taylor Stinson says
Hey Joan! I don’t precook them…the skins slid off easier when you’ve cut them super thinly with the mandolin!
Shannon says
What is the total carbs count and fiber count for this. I’m on a low carb/no carb diet and have to track this info.
Taylor Stinson says
Hey Shannon – unfortunately I don’t provide nutritional info on my older recipes. It’s just impossible for me to go back through my archives and update the hundreds of recipes I have. You can use a tracker like MyFitnessPal or My Plate to get this info. Hope that helps!