Do you love sweet or salty snacks? Most of us typically have a pretty strong preference for one over the other. Or maybe your preferences change based on what you are craving at the moment. Regardless of whether they are your go-to snack or not, when we are craving a salty snack, we need a salty snack.
While you could easily just grab a bag of potato chips to satisfy that craving, chips are not the healthiest choice. They are typically highly processed and high in fat, making them quite easy to overeat. Even after you chow down on that bag of chips, you might still feel hungry just a few hours later, since they are low in protein and fiber, the two most filling nutrients.
Instead, you want to choose a salty snack that packs a bit of protein and fiber, or at least a few vitamins and minerals. If you are looking for a way to satisfy those salty cravings in a healthier way, what are some options for better-for-you-savory snacks?
Top Salty Snacks to Satisfy Cravings While Staying Healthy
Here are our top 15 healthy salty snack ideas to help satisfy your craving when it hits.
1. Lightly Salted Mixed Nuts
Mixed nuts are a better salty snack choice compared to potato chips, as they are a source of healthy monounsaturated fat and fiber. Choose the lightly salted version to keep the sodium in check. And watch your portions, as a one-ounce serving of nuts has about 160 calories.
2. Sea Salt Beef Jerky
If you want to keep your salty snack simple, consider our Chomps sea salt beef jerky. Loaded with 10 grams of protein and no sugar, it is meant to satisfy. If you need a smaller snack, consider the Chomplings sea salt, a great lunch box-sized snack.
3. Sting Cheese
String cheese is a lower sodium snack option, while still providing a salty flavor and 7 grams of protein per stick. Consider pairing a piece of string cheese with our Chomps Venison stick for a high-protein salty snack.
4. Popcorn
Air-popped popcorn is one of the best salty snacks because you can eat a large amount for a small number of calories while packing a nice dose of fiber. If you want it to be saltier, consider adding savory seasonings, like garlic salt, parmesan cheese, or nutritional yeast.
5. Roasted chickpeas
Roasted chickpeas are a high-fiber salty snack that packs a delicious crunch. You can purchase them pre-made in the healthy snack section or make them yourself. Here is a tasty recipe from registered dietitian Lindsay of the Lean Green Bean.
6. Chips and salsa
Tortilla chips and salsa are a tasty, healthy salty snack that truly satisfies. Salsa is a good source of vitamin C from the tomatoes and other veggies. Consider a healthier tortilla chip option that is cooked in avocado oil, instead of corn or vegetable oil.
7. Baked veggie chips
Veggie chips made from root vegetables like sweet potato, turnips, or zucchini, are a healthier option compared to traditional potato chips, particularly if they are made at home. Here are a few recipe ideas for how to make them yourself.
8. Pickles
Pickled vegetables are a great crunchy choice for a low calorie salty snack. One large dill pickle satisfies a salt craving with only 24 calories. Or consider other pickled vegetables, such as radishes, baby corn, or beets for more variety.
9. Dried seaweed
Seaweed snacks, like these by Gimme Snacks, are a light and crispy option with a salty taste. They are also loaded with vitamins and minerals such as B12 and iodine. These salty snacks also come in a variety of flavors to satisfy any craving or taste preference.
10. Whole grain crackers with smoked salmon
Smoked salmon has a salty flavor and tastes great with a smear of cream cheese on top of a whole grain cracker. Look for a cracker that has at least 3 grams of fiber per serving, like GG’s crackers.
11. Charcuterie board
A mix of meats and cheeses can satisfy a salt craving. You can find several ideas in our recipe section. Don’t forget to include your favorite Chomps meat stick on your board.
12. Hardboiled eggs with seasoning
Hardboiled eggs with a sprinkle of your favorite seasoning (ours is Everything But the Bagel!) can make for a satisfying high-protein salty snack. Deviled eggs could satisfy as well.
13. Rice cakes
Rice cakes are a crispy, low calorie salty snack option that comes in a variety of flavors. You can also top them with flavored cream cheese or other spread to make them even more satisfying.
14. Sliced cucumbers with Boursin cheese
Boursin is a flavorful spreadable cheese that adds a salty flavor to any food. Try it on top of sliced cucumbers for a healthy low-calorie snack.
15. Olives
Find olives in many different colors and flavors, from mild black olives to the powerful kalamata. Loaded with healthy monounsaturated fats, they are a great choice to satisfy a salt craving.
Bottom Line
Our healthy salty snack list is sure to give you ideas when you need to snack in a healthier way. Having healthy snacks on hand, whether salty or sweet, is a great way to make a better choice when the craving arises.
Chomps meat sticks come in a variety of flavors and pack 10-12 grams of protein per stick to satisfy any salt craving while keeping you full until your next meal.
FAQs:
What is considered a salty snack?
A salty snack is a snack that tastes salty or savory. These snacks may or may not be high in sodium. In fact, some of the snacks on this list would actually be considered low salt snacks, their salty flavor comes from seasonings instead of salt.
What are some great salty snacks?
In addition to the 15 snacks listed above, our Chomps beef sticks are our favorite healthy salty snack. If you are concerned with the sodium content check out our list of the best low sodium beef jerky choices.
What can I eat when I crave salt?
When you crave salt, it is best to choose a salty snack that is also low in calories but provides protein and fiber. Popcorn, beef jerky, and salted nuts are all good choices. If you need more ideas you can find lots of options in this article about high protein snacks under 100 calories or this one about healthy snacks on the go.
What is the healthiest salty snack?
There isn’t one snack on our list that stands out above the others. A basic rule of thumb is to choose a snack that is low in calories, but high in protein and fiber. Protein and fiber help keep you full, so you don’t find yourself “hungry” before your next meal. If you need even more ideas check out this low carb keto snack article.
