Dating back to the year 1921 Cheez-Its have been around for a century now! Though they’ve certainly updated their ingredients, recipes, and flavors since then, it still remains one of America’s favorite snacks. However, are these tasty treats vegan friendly? Let’s find out!
No, Cheez-Its are not vegan. Boasting that they are made with real cheese you can find milk in the Cheez-Its ingredients list, making this snack not vegan-friendly. Some of the best vegan and healthier alternatives to Cheez-Its include Simple Mills Farmhouse Cheddar, Back To Nature Cheese Flavored Crackers, and From The Ground Up Cauliflower Crackers.
In this article we will look at the top flavors of Cheez-Its and their nutritional information, we will discuss what a vegan diet looks like, and we will break down some of the best alternatives to Cheez-Its. Let’s dig in!
Contents
The History Of Cheez-Its
According to their website Cheez-Its were established in 1921 when The Green Company created the first recipe of Cheez-It. In 1932 The Sunshine Company acquired the brand from The Green Company, and in 1986 the brand finally revealed that the secret to their recipe was that the snacks were made with 100% real cheese.
Keebler acquired the brand in 1996, and by 2001 Kellogg’s had bought Keebler. In 2007 in a marketing campaign the company claimed “The Cheez-It Institute” had been conducting studies on cheese maturity, determining which flavors of Cheez-It were “Ready or Not Ready.” In 2014 the brand shared the Cheez-It Grooves for the first time. And by 2019 Snap’d was born.
As Cheez-Its have withstood the test of time they’ve released a plethora of flavors from white cheddar, to cheese pizza, and even buffalo wings. While these snacks have been considered a better alternative to certain chips we will look further into whether or not we can consider them a healthy choice.
What Is A Vegan Diet?
Similarly to vegetarians, vegans do not consume any animal product such as beef, chicken, pork, turkey, or fish. But vegans also do not eat any animal byproduct (any product that comes from an animal) including eggs, and milk, and some vegans do not eat honey.
While its not necessary to follow a vegan diet to live a healthy lifestyle, including more fruits, vegetables, beans, legumes, and whole grains can lead to a healthier life. These foods are often rich in many nutrients and can help fight some diseases that are common in America today including heart disease, high blood pressure, and type 2 diabetes. Eating a more plant-based diet along with living an active lifestyle can help you live a long healthy life.
Are Cheez-Its A Healthy Snack?
Cheez-Its may seem like a healthy alternative to certain chip brands because they advertise that they are “baked,” and “made with real cheese,” but that does not qualify them as a healthy snack. Using the term “baked” makes it seem like a healthier choice to some chip brands that are deep fried, and using the terms “real cheese” seems as though the ingredients are fresh. However, their products include preservatives such as tert-butylhydroquinone (TBHQ), a common preservative used to prolong shelf life and keep the product from spoiling over time.
While moderate amounts of preservatives in your diet can be okay, they do have adverse affects on your overall health. Preservatives can cause stress on the bacteria in your gut and lead you to have a decreased immune system, which, overtime can lead to other health issues. It is also believed that if over-consumed these added preservatives can kill off good bacteria in your gut, leaving you defenseless when faced with air-borne illnesses.
It is best to consume products with less preservatives and fresh ingredients. For this reason Cheez-Its would not be deemed a “healthy snack.” Leaning towards a more plant-based diet, that is rich with fresh ingredients such as fruits, vegetables, beans, legumes, and whole grains is the best way to live a healthier lifestyle. That’s why the vegan and plant-based products we’ve found as swaps for Cheez-Its make better and healthier options.
Cheez-It Nutritional Information
Cheez-It Original Snack Crackers
This original flavor has been around since the beginning, receiving upgrades to its recipe over time. Made with real cheese this is not a vegan snack.
Ingredients for this product are:
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid)
- Vegetable oil (high oleic soybean, soybean, palm, and/or canola oil with TBHQ for freshness)
- Cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract color)
- Contains 2% or less of salt, paprika, yeast, paprika extract color, soy lecithin
Nutritional Facts (per 27 crackers/30g):
- Calories: 150
- Total fat: 8g
- Cholesterol: 0mg
- Sodium: 230mg
- Total sugar: 0g
- Total carbs: 17g
- Protein: 3g
Cheez-It White Cheddar
Made with real cheddar this flavor of Cheez-It has always been a fan favorite. This is not a vegan product.
Ingredients for this product are:
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid)
- Vegetable oil (soybean and palm oil with TBHQ for freshness)
- White cheddar cheese (milk, cheese cultures, salt, enzymes)
- Contains 2% or less of salt, whey, cheddar cheese (milk, cheese cultures, salt, enzymes)
- Monosodium glutamate
- Whey protein concentrate
- Butter (cream, salt)
- Baking soda
- Yeast
- Natural and artificial flavor
- Lactic acid
- Calcium lactate
- Disodium phosphate
- Citric acid
- Turmeric extract color
- Annatto extract color
- Soy lecithin.
Nutritional Facts (per 26 crackers/30g):
- Calories: 150
- Total fat: 7g
- Cholesterol: 0mg
- Sodium: 210mg
- Total sugar: 0g
- Total carbs: 18g
- Protein: 3g
Cheez-It Snap’d Double Cheese Crackers
This thin and crispy recipe is the newest in the line up of Cheez-Its. Still made with real cheese this is not a vegan friendly snack.
Ingredients for this product are:
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid)
- Soybean oil (with TBHQ for freshness)
- Modified corn starch
- Dried potatoes
- White cheddar cheese (milk, cheese cultures, salt, enzymes)
- Contains 2% or less of salt, oat fiber, sugar, cheddar cheese (milk, cheese cultures, salt, enzymes), monosodium glutamate, whey, onion powder, sour cream (cream, nonfat milk, cultures), lactic acid, citric acid, buttermilk, dextrose, paprika extract color, annatto extract color, soy lecithin, garlic powder, cultured nonfat milk, disodium inosinate, disodium guanylate, natural flavor, turmeric extract color.
Nutritional Facts (per 20 crisps/30g):
- Calories: 150
- Total fat: 8g
- Cholesterol: <5mg
- Sodium: 250mg
- Total sugar: <1g
- Total carbs: 19g
- Protein: 2g
Healthy Alternatives To Cheez-Its
Simple Mills Farmhouse Cheddar
Made from a wholesome blend of almond flour, sunflower seeds & flax seeds, this is a healthier version of your favorite cheesy snack food. This vegetarian-friendly option does have cheese in it.
Ingredients for this product are:
- Nut and Seed Flour Blend (Almonds, Sunflower Seeds, Flax)
- Tapioca
- Cassava
- Organic Cheddar Cheese (Cultured Milk, Salt, Enzymes)
- Organic Sunflower Oil
- Sea Salt
- Organic Onion
- Organic Garlic
- Rosemary Extract (For Freshness)
- Organic Paprika
- Annatto
Nutritional Facts (per 17 crackers/30g):
- Calories: 150
- Total fat: 8g
- Cholesterol: 5mg
- Sodium: 270mg
- Total sugar: <1g
- Total carbs: 17g
- Protein: 3g
Back To Nature Cheese Flavored Crackers
Made from combination of wheat flour, safflower oil and sprinkled with salt this vegan snack captures the perfect cheese flavor without the cheese.
Ingredients for this product are:
- Unbleached Wheat Flour
- Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
- Safflower Oil
- Corn Starch
- Palm Oil
- Leavening (Baking Soda, Monocalcium Phosphate, Ammonium Bicarbonate)
- Yeast Extraction
- Sunflower Lecithin
- Salt
- Distilled Vinegar Solids
- Annatto Extract (for color)
- Organic Maltodextrin
- Natural Flavor
Nutritional Facts (per 26 crackers/30g):
- Calories: 140
- Total fat: 6g
- Cholesterol: 0mg
- Sodium: 310mg
- Total sugar: 0g
- Total carbs: 18g
- Protein: 2g
From The Ground Up Cauliflower Crackers
Made with a cauliflower base this cheddar cracker is absolutely irresistible. This vegan and gluten-free option makes for a great cheesy cracker replacement.
Ingredients for this product are:
- Cauliflower
- Whole grain rice
- Cassava
- Potato starch
- Rice flour
- Potato flakes
- Cassava starch
- Rspo palm oil
- Natural flavors
- Maltodextrin
- Salt
- Sugar
- Baking powder
- Paprika
- Sunflower lecithin
- Onion powder
- Lentil flour
- Vegetable blend (spinach, broccoli, carrots, tomato, beet, shiitake mushroom)
- Garlic powder
- Lactic acid
- Rosemary extract
Nutritional Facts (per 50 crackers/28g):
- Calories: 110
- Total fat: 3g
- Cholesterol: 0mg
- Sodium: 325mg
- Total sugar: 2g
- Total carbs: 18g
- Protein: 2g
Final Thoughts
As vegan diets become more popular for health and eco-friendly reasons, it seems Cheez-Its may want to adopt a vegan recipe if they plan to keep up with the ever-changing diet trends. While they’ve been around for years they are not the healthiest snack option to choose from. There are plenty of brands with healthier vegan-friendly cheesy crackers to choose from.
When looking for healthy snack options it’s always important to check the ingredients list and nutritional information to make sure you are getting what you’re looking for. Including more plant-based foods in your diet can help you to live a healthier life.
Related Questions
What Makes Cheez-Its Orange?
Though the brand claims it gets its color from cheese, their signature color actually comes from annatto extract, a natural food dye made from the seeds of the achiote tree.
Are Cheez-Its Gluten-Free?
Unfortunately, most Cheez-It crackers contain wheat flour, which means they are NOT gluten-free.
Do Cheez-Its Contain Preservatives?
Yes, they contain tert-butylhydroquinone (TBHQ), a common preservative used to prolong shelf life.