Salty snacks are a #Mood. Here’s how to pick the ones that’ll make your taste buds and your bod happy.
25 healthy salty snacks
- Salty baked potato wedges
- Natural PB on salted dark chocolate
- Chicken or tuna salad on pickle rounds
- Lower sodium chips
- Guacamole and veggies
- Salted watermelon
- Salted pistachios
- Tomato and mozz jars
- Zucchini and Parmesan chips
- Marinated cheese and olives
- Ranch-roasted chickpeas
- Sweet and salty energy balls
- Pizza bites
- Salted hard-boiled eggs
- Hummus and carrot sticks
- Lupini beans
- Sweet potato toast
- Salty toasted coconut chips
- Bento snack box
- Greek sweet potato fries
- Mango with mint, salt, chili, and lime
- Turkey sticks
- Nut butter-stuffed dates
- Pretzel and PB nuggets
Can salty food be healthy?
Yes, salty foods can be good for you in moderation. Salt contains sodium, an essential nutrient. But you don’t require large amounts to meet your needs. The foods on this list contain salt as well as other important nutrients like fiber, protein, healthy fats, vitamins, and minerals.
It’s OK to enjoy salty foods occasionally, but try not to eat lots of high sodium foods (like fast food, frozen pizzas, deli meat, canned soup, and boxed mac and cheese). These can push your sodium intake well over the recommended daily limit of 2,300 milligram (mg).
Why does that matter? Consistently eating a high salt diet can lead to a bunch of health conditions, from high blood pressure to kidney disease.
Get ready to find your new go-to grub. We rounded up the best of the best when it comes to salty snacks.
If you’re in the mood for a salty, starchy snack, these salty baked potato wedges should hit the spot.
Potatoes are a great source of filling fiber. They’ve also got potassium, vitamin C, folate, B6, and magnesium. Sprinkle them with some fresh parsley before chowing down. It adds a bit of color and a punch of extra nutrients.
Looking for a salty, chocolaty, creamy snack? Slap some natural PB (that’s PB with no added sugar or oils) on salted dark chocolate. You can also use regular dark chocolate and simply sprinkle the PB with some sea salt.
Choose a chocolate that contains 70 percent or more cacao. Chocolate with a higher percentage of cocoa packs more beneficial compounds (like polyphenol antioxidants and fiber) than milk chocolate.
Pickles are a salt lover’s dream. They’re crunchy, salty, and oh-so flavorful.
Pairing pickle rounds with a dollop of protein-rich tuna or chicken salad makes a salty snack that can help keep you satisfied.
Even though most chips you’ll find in the grocery store are super high in salt, there are lots of options that are branded as lower salt.
How much lower? A 28-gram (g) serving of Lay’s Classic Potato chips contains 170 mg of sodium. The same amount of Good Health Sea Salt Kettle Style Chips contains only 75 mg of sodium.
Avocados are creamy, filling, and high in a ton of nutrients like fiber, vitamin K, folate, and vitamin C. Try mashing them into a salty, chunky guacamole for the perfect dip for your fave crunchy veggies.
Check out this guac recipe and serve with sliced carrots and red peppers.
Yes, you read that right. Some peeps are obsessed with sprinkling watermelon with salt. Watermelon is sweet, hydrating, and nutritious, making it a perfect light snacking choice for warm weather.
Try out this recipe for salted watermelon drizzled with olive oil and sprinkled with mint.
Pistachios are high in fiber, protein, and healthy fats, making them a perfect snack choice.
These salty little gems are rich in a bunch of protective plant compounds, like antioxidants lutein and zeaxanthin. They may protect against chronic eye disease.
This salty snack couldn’t be easier to prepare.
Just toss some mozzarella balls and cherry tomatoes into a glass jar, then drizzle with olive oil. You can also add a pinch of salt if you’re feeling extra salty.
These baked Parmesan zucchini rounds only require two ingredients and 20 minutes to make.
Dip these crispy, cheesy, salty zucchini rounds into some no-sugar-added marinara sauce for a flavorful snack that’s high in nutrients.
If you want a low carb, salty snack, then this marinated cheese and olives recipe is for you.
It pairs Havarti and cheddar cheeses with bell peppers, olives, olive oil, vinegar, and Italian herbs, making a perfectly portable snack. Just don’t forget your fork!
If you’re a salt lover, you’re probably a fan of ranch flavored snacks. But ranch flavored snacks, like Cool Ranch Doritos, can be high in sodium, plus artificial additives and flavor enhancers, which some peeps prefer to leave out of their diets.
These Cool Ranch-roasted chickpeas are crunchy and salty, contain super simple ingredients, and make a much healthier choice than most ranch flavored chips.
Energy balls are usually sweet, but they can also go to the salty side.
Try out this recipe for 3-ingredient energy balls and add a bit of salt to complement the sweet flavor.
Yes, healthy pizza bites do exist. You can either make them yourself or purchase them premade. Try out this zucchini pizza bite recipe or this recipe for quinoa pizza bites.
If you prefer your pizza bites premade, try out Snow Days. They’re grain free, organic, high in protein, and made with veggies like cassava, sweet potatoes, and spinach.
Hard-boiled eggs are the ultimate easy snack food.
Eggs are nutritious, filling, and can be sprinkled with plain or flavored salt to satisfy your salty snacking needs.
Hummus is salty, creamy, and can be used as a dressing, dip, or spread. What’s not to love?
You can whip up a homemade hummus or opt for a store-bought version. Pair your hummus with carrot sticks for a beta carotene-backed crunch.
Brami Lupini Beans contain 7 g of plant-based protein per pack and come in flavors perfect for salt lovers (like Sea Salt & Vinegar and Chili Lime).
These nutritious beans come in portable packs, so they can meet your salty snacking needs on-the-go.
Sweet potato toast is a super nutritious breakfast choice, but it can also be enjoyed as a filling snack. Sweet potatoes are loaded with nutrients like fiber, provitamin A, vitamin C, and potassium. Plus, they pair well with just about any flavor.
Try topping your sweet potato toast with avocado, feta, and pumpkin seeds for a satisfying salty snack.
If you’re craving a low carb sweet and salty snack, be sure to try out this recipe for salty toasted coconut chips. Eat them on their own or as a nutritious topping for yogurt or oatmeal.
If you prefer ready-to-eat coconut chips, Dang brand makes a mean salted coconut chip.
Bento boxes are the ultimate snack choice for the indecisive.
Instead of choosing just one salty snack, pack a glass or metal bento box with a mix of salty and sweet snack foods. Try adding salted almonds, cheddar cheese chunks, apple slices, and a hard-boiled egg.
If you’re a salty food lover, then fries are probs your BFF.
But like other deep fried foods, fries aren’t always the healthiest choice. To make your fries more nutritious, try baking them.
This recipe for sweet potato Greek fries tops baked sweet potato fries with salty feta cheese and oregano. Yum.
Popcorn is like the MVP of salty snacks. But microwave popcorn can be high in unhealthy fats and sodium. It may even contain harmful chemicals.
But not to worry. You can easily make popcorn from popcorn kernels on your stovetop. Try out this recipe and add your fav salty seasonings.
If you’re feeling fruity — but also feeling spicy and salty — this simple recipe for mango with mint, salt, chili, and lime will check all your boxes.
Not only are mangos delish, but they’re highly nutritious. Mangos are a good source of nutrients like vitamin C, copper, and folate.
Move over beef jerky, there’s a new high protein snack in town. The next time you’re feeling like a salty, chewy snack, try out Paleovalley Pasture-Raised Turkey Sticks.
These flavorful sticks are high in protein and they don’t have any added sugar. Plus, the company takes animal welfare seriously and only uses pasture-raised turkey meat in their products.
If you like salted caramel, you’ll go cray for this salty, sweet snack.
Stuff a pitted date with a teaspoon of nut butter and then sprinkle it with sea salt. It’s the perfect combo of sweet and chewy, plus creamy and salty.
You can also top it with dark chocolate chips if you’re feeling extra fancy. You’re welcome.
There’s something oh-so-satisfying about a crunchy pretzel paired with creamy PB. But many pretzel PB nuggets are high in not-so-healthy ingredients like refined grains and added sugar.
Fortunately, there are some brands that use nutritious ingredients to make their nugs. Quinn brand pretzel nuggets are gluten-free and low in added sugar. Or (if you’re the adventurous type) try making your own Sweet potato pretzel bites at home and dip them in some warm PB.
The next time you’re craving a salty snack, try to ditch the super processed snack food options. There are plenty of nutritious salty snacks for you to choose from.