23 Go-To Healthy, Salty Snacks
Updated: Feb. 18, 2024
Get your snack fix without regretting it later. We found healthy, salty snacks you can feel good about grabbing.
Roasted & Salted Almonds
What are the healthiest salty snacks? The nutrient density of nuts makes them an obvious choice. Take almonds on the go because they’re naturally high in protein, fiber, vitamin E and magnesium. Check out other health benefits of almonds, too.
Nutrition Facts
1 ounce (22 whole kernels): 169 calories, 14.9g fat (1.1g saturated fat), 0mg cholesterol, 95.8mg sodium, 5.4g carbohydrate (1.4g sugars, 3.3g fiber), 6.2g protein.
Old-Bay Crispy Kale Chips
You don’t have to be a big fan of kale recipes to enjoy these delicious kale chips! These crispy chips are coated in old bay seasoning and a drizzle of olive oil, and baking them gives them an irresistible flaky texture. Both kale lovers and kale skeptics alike will love this recipe.
Nutrition Facts
1 serving: 101 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein.
Olives
Naturally high in antioxidants, olives are a nutrient-dense food that’s great for your health. When you nosh on just a handful of olives, you treat yourself to the healthy monounsaturated fat that’s good for the heart and the brain. Find more health benefits of olives.
Nutrition Facts
5 large, ripe, canned olives: 24.5 calories, 2.5g fat (.5g saturated fat), 0mg cholesterol, 185.5mg sodium, 1.5g carbohydrate (0g sugars, .5 fiber), 0g protein.
Roasted Cumin Cashews
Nuts are always an easy, healthy snack choice—but they’re even more delicious when they’re dressed with spices and salt. This well-seasoned recipe idea is salty and crunchy all at once. For more ideas like this, browse our roundup of savory snack recipes.
Nutrition Facts
1/4 cup: 145 calories, 10g fat (2g saturated fat), 0mg cholesterol, 477mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 4g protein.
Air-Fryer Potato Chips
Eating healthy doesn’t have to mean skipping potato chips; it just means making potato chips in lighter ways. Enter the air fryer! With this recipe, you get to have your chips and feel good, too.
Nutrition Facts
3/4 cup: 148 calories, 1g fat (0 saturated fat), 0 cholesterol, 252mg sodium, 32g carbohydrate (2g sugars, 4g fiber), 4g protein.
Thyme-Sea Salt Crackers
Homemade crackers aren’t just rustic; they’re also a delightfully addictive snack. In this recipe, all it takes is seven ingredients and less than an hour of time to have dozens of delicious crunchy bites at your fingertips.
Nutrition Facts
1 cracker: 23 calories, 1g fat (0 saturated fat), 0mg cholesterol, 45mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 0 protein.
Homemade Peanut Butter
Is peanut butter good for you? Well, making peanut butter yourself helps cut out sugar and streamline the ingredient list. This recipe uses just nuts, salt and honey to create a tasty, creamy peanut butter you’ll love spreading on celery, apples or crackers.
Nutrition Facts
1 tablespoon: 111 calories, 9g fat (1g saturated fat), 0 cholesterol, 75mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 4g protein.
Celery
Did you know celery is a food naturally high in sodium? Top stalks with peanut butter and raisins for the kid-friendly “ants on a log,” or eat it alongside your favorite dip. Celery’s also great with homemade hummus.
Nutrition Facts
1 ounce (28g): 4.5 calories, 0g fat (0g saturated fat), 0mg cholesterol, 22.4mg sodium, 1.0g carbohydrate (0.5g sugars, 0.4g fiber), 0.2g protein.
Baked Sweet Potato Fries
Skipping fast food doesn’t mean you can’t get your fry fix. Swap white potatoes for beets and sweet potatoes, for example, and bake instead of frying in oil. These fries aren’t only healthier, but they’re also prettier. It’s a feast of colors!
Nutrition Facts
1 serving: 226 calories, 14g fat (2g saturated fat), 8mg cholesterol, 455mg sodium, 25g carbohydrate (14g sugars, 4g fiber), 3g protein.
Sardines
Whether you’re naturally drawn to sardines or not, one thing’s for sure: these fish are high in iron and heart-healthy, all while being a salty snack. Add them to a salad, serve them with crackers or eat them straight out of the tin.
Nutrition Facts
1 cup, drained (149g): 310 calories, 17.1g fat (2.3g saturated fat), 212mg cholesterol, 752mg sodium, 0 carbohydrate (0g sugars, 0g fiber), 36.7g protein.
Nuts and Seeds Trail Mix
In this recipe, pumpkin seeds combine with a handful of other ingredients to create this simple, yet filling, homemade trail mix. It’s the perfect healthy snack to have on hand for salt cravings.
Nutrition Facts
1/3 cup: 336 calories, 25g fat (6g saturated fat), 0 cholesterol, 96mg sodium, 22g carbohydrate (13g sugars, 4g fiber), 11g protein.
Beef Jerky
Naturally high in minerals such as zinc, iron and magnesium, beef jerky is a low-carb salty snack option. It’s also high in protein, which is great for building and repairing your body’s tissues. You can even make it at home with our easy beef jerky recipe.
Nutrition Facts
1 large piece (20g): 82 calories, 5.1g fat (2.2g saturated fat), 9.6mg cholesterol, 443mg sodium, 2.2g carbohydrate (1.8g sugars, 0.4g fiber), 6.6g protein.
Chili-Lime Roasted Chickpeas
This recipe for roasted chickpeas is a more nutrient-dense way to do a snack mix. Each pea is packed with fiber, protein and lots of vitamins and minerals. Whip up a batch anytime you need a ready-made snack to grab.
Nutrition Facts
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein.
Parmesan Roasted Broccoli
Instead of cheesy crackers or chips, what about roasting broccoli for a salty snack? This simple, healthy recipe ups the flavor factor with garlic, Parmesan cheese and crushed red pepper flakes.
Nutrition Facts
2 broccoli pieces: 144 calories, 11g fat (2g saturated fat), 2mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 3g fiber), 4g protein.
Garlic Pumpkin Seeds
This simple recipe for pumpkin seeds is seasoned with celery salt, garlic powder and seasoned salt. It will take you only a few minutes to have a healthy snack as this recipe is made in the microwave. Not a fan of this flavor combo? Read our guide on how to roast pumpkin seeds so you can make ’em any way you like.
Nutrition Facts
1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 191mg sodium, 9g carbohydrate (0 sugars, 1g fiber), 3g protein.
Homemade Chunky Salsa
If you’ve never had homemade salsa, treat yourself to this one! Pair light tortilla chips with this chunky salsa recipe for a great salty snack. Just one batch makes seven pints, so there’ll be enough left over for many snack sessions down the road.
Nutrition Facts
1/4 cup: 18 calories, 0 fat (0 saturated fat), 0 cholesterol, 131mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein.
Spicy Edamame
Boil frozen edamame pods until tender and you have the beginning of a surprising savory snack. Once it’s topped with salt, ginger, garlic and red pepper flakes, each vegetable bite is flavorful and addictive.
Nutrition Facts
1 serving: 52 calories, 2g fat (0 saturated fat), 0 cholesterol, 642mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 4g protein.
Parmesan Ranch Popcorn
Give homemade popcorn a cheesy twist with this simple recipe. The resulting snack is the perfect blend of ranch salad dressing, butter and Parmesan. Try it for movie night or anytime you want an unusual twist on the classic recipe.
Nutrition Facts
1 cup: 112 calories, 10g fat (4g saturated fat), 13mg cholesterol, 243mg sodium, 6g carbohydrate (0 sugars, 1g fiber), 1g protein.
Rosemary Walnuts
Of all the nuts, walnuts are especially nutritious as they’re known for being high in omega-3 healthy fats. Combine them with rosemary, salt and a little cayenne, though, and they’re downright delicious.
Nutrition Facts
1/4 cup: 166 calories, 17g fat (2g saturated fat), 0 cholesterol, 118mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 4g protein.
Edamame Hummus
Make the most of edamame by working it into a delicious, savory dip. This hummus recipe combines ingredients such as tahini and garlic to create a great complement to crackers or fresh vegetables.
Nutrition Facts
1/4 cup: 167 calories, 13g fat (2g saturated fat), 0 cholesterol, 167mg sodium, 7g carbohydrate (1g sugars, 2g fiber), 7g protein.
Roasted Vegetable Dip
Up your veggie intake and get a fun snack, to boot! With this roasted vegetable dip, red peppers, zucchini and onion combine with olive oil, salt, pepper and light cream cheese to create a savory, creamy dip for veggies, chips or crackers.
Nutrition Facts
2 tablespoons dip (without crackers): 44 calories, 3g fat (2g saturated fat), 8mg cholesterol, 110mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 2g protein.
Nacho Popcorn
The ways to flavor homemade popcorn are virtually endless. Proving it is this nacho seasoning recipe, which makes popcorn hot and spicy with chili powder and hot pepper sauce. To lighten it further, swap the butter with olive oil and be sparse with the Parmesan cheese.
Nutrition Facts
1 cup: 98 calories, 8g fat (3g saturated fat), 13mg cholesterol, 245mg sodium, 6g carbohydrate (0 sugars, 1g fiber), 1g protein.
Cottage Cheese
OK, it’s not the first food you think of for a salty snack. But here’s the truth: cottage cheese is a lot more than an accessory on a fruit plate. This food is high in calcium and protein, as well as sodium. Eat it for a creamy, salty snack alongside fruit and nuts if desired.
Nutrition Facts
4oz (113g): 111 calories, 4.9g fat (1.9g saturated fat), 19.2mg cholesterol, 411mg sodium, 3.8g carbohydrate (3.0 sugars, 0 fiber), 12.6g protein.
Originally Published: January 07, 2020
