If you often find yourself reaching for chips or cheese puffs, you're not alone. That irresistible combo of salty flavor and satisfying crunch is hard to beat.
Unfortunately these snacks often come loaded with sodium that can hurt your health over time.
Luckily, there are healthier options that still deliver the flavor you crave.
Roasted chickpeas
Crispy, protein-rich, and full of fiber — roasted chickpeas are a perfect alternative when you’re craving something salty.
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Rinse and dry canned chickpeas, toss them in olive oil, and season with your favorite spices like chili and oregano.
Roast them until golden and crunchy for a nutrient-packed treat.
Popcorn with nutritional yeast
Homemade popcorn is a healthier choice compared to salty store-bought bags.
Toss air-popped or stovetop popcorn with a little olive oil and sprinkle with nutritional yeast — it has a savory, cheesy flavor and is naturally low in sodium.
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Flaxseed crackers
Crunchy and full of umami, flaxseed crackers can satisfy your craving without compromising nutrition.
Made with oats, flour, flax meal or seeds, and spices, these crackers offer fiber, iron, and potassium — plus, they’re delicious.
Hard-boiled eggs with seasoning
Hard-boiled eggs are a classic, protein-rich snack. Slice them and add a sprinkle of seasoning like paprika, lemon pepper, or a pinch of sea salt.
They also contain essential vitamins like A, D, E, and K, making them a smart, satisfying choice.
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Cottage cheese
This high-protein snack has made a comeback, and it’s naturally salty too.
Eat it straight from the spoon, or top it with fruit and nuts for a flavor-packed combination that’ll keep you full and fuelled.
Kale chips
Craving that crispy crunch? Kale chips are the answer.
Massage kale leaves with olive oil, season with a light sprinkle of salt or nutritional yeast, and bake until crispy. You’ll get all the texture you want with none of the guilt.
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Edamame
These young soybeans are loaded with protein and fiber, helping you stay full longer.
Boil them for a few minutes, drain, and sprinkle with sea salt or dip in a little low-sodium soy sauce for a salty fix that’s still wholesome.
Fennel-roasted almonds
Roasting almonds with fennel seeds gives you a savory snack with a unique licorice-like twist.
You can also switch things up with dill, cayenne, or caraway for different flavor profiles. Either way, you’re getting healthy fats and a satisfying crunch.
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Sardines on whole grain crackers
Sardines are rich in protein and omega-3s — plus, they have that briny flavor that hits the spot when you're craving salt.
Try them on whole grain crackers with a squeeze of lemon for a simple, nourishing snack.
Homemade trail mix
The perfect balance of salty and sweet, trail mix lets you control the ingredients. Mix walnuts, whole grain cereal flakes, and lightly salted pumpkin seeds.
For sweetness, add dried fruit like raisins or mango — or toss in fresh berries if you're eating it right away.
This article is based on information from Real Simple.