Snacking is a popular pastime for many people, but it can be difficult to find healthy options that are both satisfying and tasty. If you’re someone who loves salty snacks, you might think your choices are limited to chips and pretzels, which are often high in calories, fat, and sodium. However, there are plenty of healthy and delicious salty snack options out there that can satisfy your cravings without derailing your diet.
In this blog, we’ve rounded up 25 healthy salty snacks that you can try. These snacks are all easy to make or find at the grocery store, and they’re packed with flavor and nutrients. Whether you’re looking for something crunchy, savory, or a little bit spicy, there’s sure to be a snack on this list that you’ll love.
So, the next time you’re feeling snacky and craving something salty, skip the chips and try one of these healthier options instead. Your taste buds and your body will thank you!
Can Salty Food Be Healthy?
Salty food can be healthy when consumed in moderation and as part of a balanced diet. Sodium, which is the primary component of salt, is essential for various bodily functions, including maintaining fluid balance and transmitting nerve impulses. However, consuming too much sodium can lead to health problems such as high blood pressure, heart disease, and stroke.
Healthy salty food options include nutrient-dense whole foods such as nuts, seeds, olives, and certain types of fish. These foods provide essential vitamins, minerals, and healthy fats that are beneficial for overall health.
It’s important to be mindful of the amount of sodium in processed and packaged foods, which can be high and lead to excessive consumption. Opt for low-sodium options when possible, and read nutrition labels to make informed choices.
Overall, incorporating healthy salty foods into a balanced diet can be beneficial for both taste and nutrition.
- Salty baked potato wedges – Salty baked potato wedges are a delicious and easy snack to make at home. Simply cut potatoes into wedges, sprinkle with salt and other seasonings like garlic powder or paprika, and bake in the oven until crispy. Potatoes are a good source of fiber and potassium, making this snack a healthier alternative to greasy potato chips.
- Natural PB on salted dark chocolate -Natural peanut butter on salted dark chocolate is a delicious and healthy snack that satisfies both sweet and salty cravings. The peanut butter provides protein and healthy fats, while the dark chocolate offers antioxidants and a satisfying crunch. Sprinkling a little sea salt on top enhances the flavor and provides a savory kick.
- Chicken or tuna salad on pickle rounds – Chicken or tuna salad on pickle rounds is a low-carb and protein-packed snack that is also refreshing and delicious. Simply mix cooked and shredded chicken or tuna with some Greek yogurt or mayo and seasoning, and place a scoop on top of sliced pickle rounds. This snack is easy to make and provides essential nutrients while satisfying salty cravings.
- Lower sodium chips – Lower sodium chips are a healthier alternative to traditional potato chips. Many brands offer low-sodium options that are still crispy and delicious. These chips are made with less salt, making them a better choice for those who want to watch their sodium intake. They can be enjoyed on their own or with a healthy dip like hummus or guacamole.
- Guacamole and veggies – Guacamole and veggies is a healthy and delicious salty snack that is perfect for dipping. Guacamole is made with avocados, which are packed with healthy fats and nutrients like fiber, potassium, and vitamins C and K. Pairing it with fresh veggies like carrots, cucumbers, and bell peppers provides even more nutrients and a satisfying crunch.
- Salted watermelon -Salted watermelon is a refreshing and hydrating snack that combines sweet and salty flavors. Simply sprinkle some sea salt on top of fresh watermelon slices to enhance the natural sweetness and provide a savory kick. Watermelon is also high in vitamins A and C, while the salt helps to replenish electrolytes lost through sweating, making it a perfect snack for hot summer days.
- Salted pistachios – Salted pistachios are a crunchy and satisfying snack that is high in protein, fiber, and healthy fats. Pistachios are also rich in nutrients like vitamin B6, copper, and manganese. Sprinkling a little sea salt on top enhances the flavor and provides a savory kick. Just be mindful of portion sizes, as pistachios can be high in calories.
- Tomato and mozz jars – Tomato and mozzarella jars are a simple and healthy salty snack that is perfect for on-the-go or as a light lunch. Simply layer cherry tomatoes, fresh mozzarella, and basil in a small jar or container and sprinkle with sea salt and olive oil. This snack is packed with nutrients like protein, fiber, and antioxidants, and is sure to satisfy cravings for something salty and savory.
- Zucchini and Parmesan chips – Zucchini and Parmesan chips are a tasty and healthy alternative to potato chips. To make them, simply slice zucchini into thin rounds, sprinkle with Parmesan cheese, salt, and other seasonings of your choice, and bake until crispy. Zucchini is a low-carb vegetable that is high in nutrients like vitamin C, while the Parmesan cheese provides protein and a savory flavor. This snack is perfect for dipping in hummus or salsa.
- Marinated cheese and olives – Marinated cheese and olives is a delicious and easy snack that is perfect for sharing. Simply marinate cubes of cheese and your favorite olives in olive oil, herbs, and spices, and let sit for a few hours to allow the flavors to meld together. This snack is high in healthy fats, protein, and antioxidants, making it a satisfying and nutritious option.
- Ranch-roasted chickpeas – Ranch-roasted chickpeas are a crunchy and protein-packed snack that is perfect for satisfying salty cravings. Simply toss chickpeas in a mixture of ranch seasoning, olive oil, and salt, and bake until crispy. Chickpeas are high in fiber, protein, and other essential nutrients, making them a great snack to keep you feeling full and energized. Plus, the ranch seasoning provides a delicious and savory flavor.
- Sweet and salty energy balls – Sweet and salty energy balls are a healthy and satisfying snack that provides a balance of carbs, protein, and healthy fats. Simply mix together ingredients like rolled oats, nut butter, honey, and sea salt, and form into bite-sized balls. These snacks are perfect for on-the-go or as a pre-workout snack, and the combination of sweet and salty flavors is sure to satisfy any craving.
- Pizza bites – Pizza bites are a delicious and satisfying snack that are perfect for satisfying a craving for something salty and savory. Simply top mini pitas or bagel thins with tomato sauce, cheese, and toppings like olives or pepperoni, and bake until bubbly and crispy. These snacks are high in protein and fiber, and the combination of flavors is sure to please both kids and adults alike.
- Salted hard-boiled eggs – Salted hard-boiled eggs are a simple and protein-packed snack that is perfect for satisfying salty cravings. Simply boil eggs until hard-boiled, peel, and sprinkle with a pinch of sea salt. Eggs are an excellent source of protein, vitamins, and minerals, and the salt provides a delicious and savory flavor. These snacks are easy to prepare in advance and are perfect for adding to salads or enjoying on their own.
- Hummus and carrot sticks – Hummus and carrot sticks is a classic and nutritious snack that is perfect for satisfying salty cravings. Hummus is made from chickpeas, which are high in fiber and protein, and the carrot sticks provide a satisfying crunch and a boost of vitamins and minerals. Plus, the combination of flavors is both savory and satisfying. This snack is easy to prepare in advance and is perfect for on-the-go snacking.
- Lupini beans – Lupini beans are a protein-rich and low-sodium snack that is perfect for satisfying salty cravings. These beans are a popular snack in Mediterranean countries and can be found canned or dried. Simply rinse and soak the beans, then season with olive oil, garlic, and sea salt. Lupini beans are high in protein, fiber, and other essential nutrients, making them a satisfying and healthy snack option.
- Sweet potato toast – Sweet potato toast is a nutritious and satisfying snack that can be topped with a variety of salty and savory ingredients. Simply slice a sweet potato lengthwise and toast until crispy, then top with ingredients like avocado, smoked salmon, and sea salt. Sweet potatoes are a good source of fiber, vitamins, and minerals, and the savory toppings provide a satisfying and flavorful snack.
- Salty toasted coconut chips – Salty toasted coconut chips are a unique and satisfying snack that is perfect for satisfying salty cravings. Simply toast coconut flakes until crispy and golden brown, then season with sea salt. Coconut is a good source of healthy fats and fiber, and the salt provides a savory and satisfying flavor. These snacks are easy to prepare in advance and are perfect for on-the-go snacking.
- Bento snack box – A bento snack box is a fun and customizable snack that can be filled with a variety of salty and savory options. Fill a box with a mix of sliced veggies, fruits, nuts, seeds, and protein sources like hard-boiled eggs or cheese. The variety of flavors and textures will satisfy salty cravings and provide a balanced and nutritious snack.
- Greek sweet potato fries – Greek sweet potato fries are a tasty and nutritious snack that can be easily made at home. Simply slice sweet potatoes into fry shapes, toss with olive oil and Greek seasoning, and bake until crispy. These fries are a great source of fiber, vitamins, and antioxidants, and the savory seasoning provides a satisfying and salty flavor.
- Popcorn – Popcorn is a classic and satisfying snack that can be a healthy option when prepared without excess salt and butter. Air-popped popcorn is a good source of fiber and is low in calories, making it a great snack option. Try seasoning with herbs, spices, or nutritional yeast for a savory and satisfying flavor without the excess salt and fat.
- Mango with mint, salt, chili, and lime – Mango with mint, salt, chili, and lime is a unique and delicious snack that combines sweet and savory flavors. Simply slice fresh mango and season with salt, chili powder, and a squeeze of lime juice. The addition of fresh mint adds a refreshing flavor and provides health benefits, including improved digestion and stress relief. This snack is a great source of fiber, vitamins, and antioxidants.
- Turkey sticks – Turkey sticks are a high-protein, low-fat snack that can satisfy a salty craving. Look for turkey sticks made with minimal additives and preservatives, and aim for those with lower sodium content. They can be enjoyed on their own or paired with fresh veggies or whole-grain crackers for a more substantial snack.
- Nut butter-stuffed dates – Nut butter-stuffed dates are a sweet and salty snack that is easy to make and satisfying. Simply remove the pit from a date, stuff it with your favorite nut butter, and sprinkle with a pinch of sea salt. Dates are a good source of fiber and antioxidants, while nut butter provides healthy fats and protein. This snack can be enjoyed as a quick energy boost or as a sweet treat.
- Pretzel and PB nuggets – Pretzel and peanut butter nuggets are a delicious and filling snack that provides a balance of carbohydrates, protein, and healthy fats. Simply fill mini pretzel twists with peanut butter, and sprinkle with a pinch of sea salt. You can also add a drizzle of honey or sprinkle of cinnamon for extra flavor. This snack is perfect for on-the-go or as a midday pick-me-up.
We hope this list of healthy salty snacks inspires you to try something new and satisfying for your next snack time.