If parenting has taught me anything, it’s this: kids snack like it’s their full-time job. Snacks > meals. So as a registered dietitian and mom, I’m always on the hunt for healthy snacks for kids that feel fun but are still balanced. Something kids actually want to eat and something parents can feel good about serving. Cassava chips have become a staple in my pantry for exactly that reason, a sweet spot between kid-tested and mom-approved (or dad, guardian, teacher, babysitter…whatever fits the bill). Here’s why they’re worth a spot in yours, too.
What Are Cassava Chips?
Cassava, also called yuca, is a root vegetable native to South America and Africa. Like potatoes, it’s naturally gluten- and grain-free and serves as a hearty source of complex carbohydrates, AKA fuel for busy kids who never seem to stop moving.
What makes cassava unique is its content of resistant starch, a gut-friendly prebiotic that supports healthy digestion and steadier blood sugar levels compared to ultra-refined snacks. It also contributes essential micronutrients, including vitamin C, vitamin A, and B vitamins such as thiamine and riboflavin. Because it’s naturally gluten- and grain-free, it’s a great option for kids with celiac disease, non-celiac gluten sensitivity, or food allergies.
Cassava is used to make a variety of foods, but chips are one of the most popular. Think the satisfying crunch of potato chips, but with a different nutrient profile. So if you’ve been wondering, “Are cassava chips healthy?”, the answer is: they can be, when you choose the right ones/as long as you know what you’re looking for.
TL;DR – The Dietitian’s Take
Nutritionally, cassava and potato chips are similar in calories, but cassava often has more fiber and a slightly lower glycemic index, which may help with steadier energy.
Another plus? You’re more likely to find cassava chips made with clean, minimally processed ingredients compared to mainstream potato chips. Quality brands cook cassava chips in stable, high-heat oils like avocado oil or coconut oil and keep their ingredient list short and simple (cassava, oil, and sea salt). So if you’re looking for a healthy chip snack alternative without unnecessary additives, artificial flavors, or preservatives, Island Time Chips fits that bill.
The Mom’s Perspective: Why They Work in Real Life
My daughter loves a chip with a good crunch, and Island Time chips definitely pass the taste test. As a mom on a budget, I also appreciate their long shelf life, making them an easy option to stock up on for:
- School lunches
- After-school snacks
- Road trips and sports practice fuel
If you’ve ever searched for the best gluten-free snacks for kids, cassava chips are one of my top recommendations. Because they’re free from common allergens like gluten, soy, and dairy, I can pack them for group settings without worrying about other kids’ dietary needs.
Some of our favorite ways to enjoy them include:
- Dip in guacamole, hummus, or salsa
- Pair with tuna or chicken salad for crunch
- Crumble over taco bowls or chili
Bottom line: Cassava chips are both mom-approved and dietitian-recommended. What dietitians say about cassava chips is consistent: when made with quality oils and simple ingredients, they’re a smart upgrade from conventional chips. They bring the crunch kids crave, the clean ingredients parents want, and the versatility every busy family needs.
Next grocery run, toss a bag in your cart and see for yourself.
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About the Author
Brooke Miner, MS, RDN, LDN, is the Owner and Lead Dietitian of Sunshine State Nutrition and Wellness. With over 8 years of experience, she specializes in functional nutrition for women’s hormonal health, with a particular passion for supporting those with endometriosis—drawing from her own decades-long journey with the condition.
Brooke earned her Master’s in Medical Nutrition Therapy from Saint Louis University and has served in a wide range of nutrition and healthcare roles, including outpatient dietitian, adjunct professor, wellness speaker, content creator, and in both acute and long-term care settings.
You can connect with Brooke at www.thesunshinestaterd.com or on Instagram at @sunshine.state.dietitian.
