Eating healthy can be a challenge, especially if you are snacking – well who doesn’t, right? Unfortunately, most of the snacks that we love are high in sodium or packed with salt. With the number of unhealthy snacks available today, it may seem impossible to enjoy any delicious munchies that are healthy without sacrificing taste!
This is where these 23 low-sodium snacks come in. Be it crunchy veggies and fruits or other protein-packed snack options, let your cravings be satisfied with this list of healthy low-sodium snacks!
1. Grain-Free Tortilla Chips [Gluten-Free Chips]
Grain Free Tortilla Chips is a low-sodium snack where crunchy delights reign supreme. Made with only 4 ingredients; cassava flour, avocado oil, coconut flour, and chia seeds, this snack is totally not your ordinary chips! Also, you can season these homemade healthy chips in a variety of flavors, with options like lime, nacho, and other gluten-free fiesta flavors. And if it’s your cheat day, why not enjoy it with a little salsa on the side, right?
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2. Veggie Chips
This lightly salted snack crisps is worth the hype. Made primarily from green peas, it’s a low-sodium snack with 50% less salt than your regular potato chips. You can make this from scratch by popping green peas into the oven for at least 10 to 20 minutes.
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Now, you might think that "lightly salted" means bland but think again! These chips are seasoned with just the right amount of salt to enhance the natural flavors of the veggies without going overboard on sodium. Plus, you can season these veggie chips with different packaged grocery flavors including sour cream and onion, mango chile lime, wasabi, and honey dijon. .
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3. Light Popcorn
After making this low-sodium snack, you know you’re in for a treat. A light popcorn (which is typically available in the healthy section of your local grocery) nails the balance of sweet and salty – which is ultimately the yin and yang of snacking.
The kernels are popped to perfection. They’re light, airy, with essential nutrients, and made with non-GMO ingredients so you can taste the quality in every bite. It’s a low-sodium feel-good snacking in one bag!
Also Read: Healthy(ish) Apple Cider Recipe
4. Roasted Organic Seaweed
The rise of dry seaweed as a healthy low-sodium snack deserves an ovation. These seaweed sheets are like the ocean's gift to your taste buds, and they're organic to boot. They're grown without synthetic pesticides or fertilizers, making them a wholesome choice for your snack cravings.
To make this snack, place seaweed in a clean, dry place and gently drizzle them with sesame oil. Sprinkle a tiny bit of salt and pop them in the oven for at least 20 minutes or until crunchy and airy.
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5. Frozen Edamame Pods
Edamame pods, which are young soybean pods, are naturally low in sodium. With this food, we’re looking at a snack that is fresh and has high nutritional value. You can also make it a classic version of plain unsalted edamame so you don’t have to worry about any seasonings and additives that may hijack the sodium content.
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6. Gluten-Free Peanut Butter Sandwich Cookies
This snack is gluten-free and vegan, making it perfect for people with gluten sensitivities but love an all-day munch! These cookies are so yummy and healthy (nothing artificial, ever) and the taste is not far apart from the crowd’s favorite peanut butter sandwich cookies.
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7. Plant-Based Vegan Cheese Alternative
Go on a cheesy adventure in flavorville with this Plant-Based Vegan Cheese! Since this snack is plant-based, enjoy a low-sodium snack but still has that ‘wild and salty’ ride we love about cheeses! And let’s not forget that this snack is not only kind to your taste buds but also to the planet.
Also Read: Chili-Lime Roasted Chickpeas Recipe
8. Fresh Fruit Skewers
Nothing can beat a good ol’ fresh fruit skewers. Aside from being an appealing low-sodium snack, it bursts with natural flavors and is a refreshing and healthy option to satisfy your sweet tooth.
To create your fresh fruit skewers, start by selecting a variety of ripe fruits such as juicy strawberries, succulent pineapple chunks, sweet melon slices, tangy grapes, and refreshing kiwi wedges. The key is to choose fruits that are not only delicious but also complement each other in terms of taste and texture.
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9. Baked Zucchini Chips
With zucchini’s texture and savory flavor, making it as chips will be a wonderful alternative to traditional salty potato chips. Not only are they delicious, but it’s a treasure chest of dietary guilt-free treats for those watching their salt intake!
To make these delectable chips, start by slicing fresh zucchini into thin, uniform rounds. Then, lightly coat them with olive oil and sprinkle a touch of sea salt or your favorite seasoning blend. Place the zucchini slices on a baking sheet lined with parchment paper and bake them in a preheated oven until they turn golden brown and crispy.
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10. Home Made Trail Mix with Unsalted Nuts and Dried Fruits
Creating your trail mix allows you to customize it to your taste preferences and health needs. We suggest that you start with unsalted nuts like almonds, walnuts, cashews, or pistachios. You may also add some dried fruits for a burst of natural sweetness like cranberries, raisins, apricots, or mango!
Also Read: 5 Ways to Roast Pumpkin Seeds
11. Baked Kale Chips
Having baked kale chips as a low sodium snack not only allows you to reduce your salt intake but also gives you essential nutrients like vitamins A, C, and K, as well as minerals like calcium and potassium. If you are ready to snack on these guilt-free delights anytime you need a nutritious pick-me-up, here’s how you can make baked kale chips.
Start by choosing, washing, and drying kale completely. Sprinkle the kale with a dash of pepper, a tiny bit of sea salt, or even a hint of Parmesan cheese can be your secret flavor spells. Put the seasoned kale on a baking sheet and bake until crispy!
Also Read: Banana Muffin Recipe
12. Roasted chickpeas
Chickpeas as little legumes that can be the heroes of your snacking quest. Packed with protein and other important nutrients, it’s a low sodium snack that not only tantalizes your taste buds but also provides a healthy alternative to traditional sodium-laden snacks.
To make roasted chickpeas, simply drain and rinse a can of chickpeas and pat them dry with a paper towel. Drizzle the chickpeas with popular flavor combinations like garlic and paprika, cumin and chili powder, or rosemary and a little bit of sea salt.
Once done, spread the seasoned chickpeas on a baking sheet and bake them in a preheated oven at 400°F (200°C) for about 30-40 minutes, or until they become golden brown and crispy!
Also Read: Peanut Butter Chocolate Cookies Recipe
13. Whole Grain Crackers with Low Sodium Cheese
Another low sodium snack that’ll make you come back for more is the whole grain crackers with low sodium cheese. Aside from being a good source of complex carbohydrates, this snack will give you a steady release of energy throughout the day!
You can easily make this snack by getting low sodium store-bought whole-grain crackers and topping them off with low sodium cheese. You can either slide, shred, or crumble the cheese into the cracker before popping it into an oven to melt.
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14. Cottage Cheese with Fresh Tomatoes
We can all agree that cottage cheese is known for being high in protein. And when partnered with fresh tomatoes, you can enjoy a mild and slightly tangy low sodium snack that is so easy to make! To enjoy this snack, simply scoop a generous portion of cottage cheese into a bowl and top it with thinly sliced or diced fresh tomatoes. You can also add a sprinkle of herbs like basil or parsley for an extra pop of flavor.
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15. Sliced Cucumber with Low Sodium Tuna
Tuna is a staple for people with dietary restrictions. They’re delicious, rich in omega-3 fatty acids and are low sodium so you can enjoy a pre-workout meal without worrying about excessive salt intake.
To make sliced cucumber with low sodium tuna, simply slice the cucumber into thin rounds and top each slice with a dollop of tuna. For extra flavor, you can sprinkle some black pepper or a squeeze of lemon juice. This low sodium snack is the perfect mid-afternoon pick-me-up or a satisfying snack before a workout!
16. Baked Sweet Potato Fries
Almost everyone loves potatoes. And if you agree with that, then you should try these baked sweet potato fries that are not only naturally sweet but also packed with fiber and minerals your body needs! To make these delectable, sweet fries, start by washing and peeling sweet potatoes before slicing them into thin, even strips.
Place the sweet potato on a baking sheet lined with parchment paper or a silicone mat to prevent sticking. Drizzle a small amount of olive oil over the fries. Bake them in a preheated oven for at least 15 minutes or until crispy. Sprinkle your favorite seasoning such as paprika or garlic powder for a savory goodie!
17. Greek Yogurt Parfait
Layer low sodium Greek yogurt with fresh fruits and a sprinkle of granola for a protein-rich and refreshing snack. A parfait like this is perfect if you’re in the mood for something that is both sweet and creamy. Aside from being a low sodium snack, Greek yogurt parfait is a known breakfast option for a morning workout!
If you want to up the proteins on it, use a flavored protein powder to add a taste you like. I prefer vanilla, and you?
18. Rice Cakes with Avocado
Rice cakes are traditionally made from puffed rice which is a low-calorie and low sodium alternative to many traditional Asian snack options. And because rice cakes are light and airy, they serve as a delicious blank canvas, ready to be paired with different toppings – and avocado is a perfect choice.
To make this low sodium snack, simply spread a layer of mashed avocado onto a rice cake. You can customize it further by adding a sprinkle of sea salt or black pepper. If you want a kick of heat, a dash of hot sauce or chili flakes works well too!
19. Low Sodium Lentil Soup
If you are going to have a hassle, physically demanding day, fueling your body with a low sodium lentil soup is your best bet. This hearty soup is a perfect choice for those looking to maintain a healthy diet without compromising on taste.
Making low sodium lentil soup at home is a breeze. Simply start by sautéing your preferred vegetables in a bit of olive oil until they become tender and aromatic. Then, add in your lentils and vegetable or chicken broth, along with any additional seasonings you desire.
Let the soup simmer until the lentils are fully cooked and the flavors have melded together. The result is a comforting bowl of goodness that will warm both your body and soul!
20. Low Sodium Vegetable Sushi Rolls
Dive into a delightful crisp veggie wrapped in a low sodium seaweed with these vegetable sushi rolls! Begin by selecting fresh and vibrant vegetables such as cucumber, bell peppers, carrots, and avocado.
After thinly slicing the veggies, spread the rice in the half side of seaweed and arrange your sliced vegetables on top. Roll the nori tightly and slice it into bite-sized pieces. If you want a dipping low sodium soy sauce, try using a soy sauce alternative like coconut aminos.
21. Frozen Yogurt Popsicles with Fresh Fruit
What’s snacking without sweet refreshments such as popsicles, right? Frozen yogurt popsicles with fresh fruit are a perfect summer treat that combines delightful flavors with a healthy twist.
To create these mouthwatering popsicles, get a low-fat yogurt and gather an assortment of fresh fruits like strawberries, blueberries, or diced mangoes – the possibilities are endless! Assemble the popsicles by simply layering the yogurt and fruit in popsicle molds. Place them in a freezer for a few hours or until frozen.
22. Chia Seed Pudding with Coconut Milk
Chia seeds are known for being packed with fiber, protein, and omega-3 fatty acids. When combined with coconut milk, the tiny chia seeds will transform into a pudding-like consistency – resulting in a delightful low sodium snack.
Start by combining chia seeds and coconut milk in a bowl. Stir well and let the mixture sit in the fridge for a few hours or overnight. This allows the chia seeds to absorb the liquid and thicken into a pudding-like texture. Once ready, enjoy the chia seed pudding as is or you can get creative with a variety of toppings!
23. Low Sodium Smoothie with Spinach and Berries
Smoothies are a refreshing and nutritious way to start your day. It’s a light, healthy, snacking drink that can be a post-workout refresher. This low sodium smoothie with spinach and berries is very easy to make. Start by blending a handful of fresh spinach leaves and your favorite mix of berries.
If you like it a bit sweeter, you can add a drizzle of honey or a few drops of stevia for a natural sweetener. Let your body feel satisfied and energized with this vibrant concoction today!
Which Healthy Snack are You Trying?
Whether you're looking for something crunchy, sweet, or savory, there's a snack on our list that will surely tickle your taste buds. So go ahead, grab a snack, and enjoy the guilt-free indulgence that these 23 low sodium snacks offer.
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