If you’ve got a soft spot for salty snacks, you’re not alone. Snacks like chips, pretzels, and cheese puffs are fan favorites, thanks to their salty flavor and crunchy texture. And while there’s nothing wrong with occasionally enjoying these goodies, it’s still important to consider how often you eat them. The reason? A high salt intake can increase the risk of chronic health issues, including high blood pressure and heart disease.
Luckily, if you’re prone to salt cravings, it’s possible to satisfy your taste buds without overdoing it. The key is to focus on whole, nutrient-dense foods that offer a similar crunch and flavor profile as packaged snacks, but with significantly less salt. If you’re unsure where to start, read on for healthy snack ideas for when you’re craving something salty (plus tips on how to make them), according to dietitians.
- Elizabeth Harris, RDN, registered dietitian nutritionist and owner of Elizabeth Harris Nutrition and Wellness
- Jennifer Pallian, BSc, RD, registered dietitian, food scientist, and founder of Foodess
- Maddie Pasquariello, MS, RDN, registered dietitian based in New York City
Why Do I Crave Salty Snacks?
First, a quick explainer on sodium and salty snacks. “Sodium is a necessary component of our diets, but the majority of people consume too much of it,” explains Maddie Pasquariello, MS, RDN, registered dietitian. For context, the recommended daily intake of sodium is 2,300 milligrams of sodium, but the average American gets more than 3,300 milligrams per day. Most of this comes from ultra-processed items, such as processed meats, fast food, and packaged snacks like chips.
If you find yourself frequently craving salty snacks, it’s likely that you’re actually craving the feelings associated with them, Pasquariello points out. Examples include satisfaction from crunchy or crispy textures, comfort from familiar or nostalgic items, or flavors linked to childhood favorites in the form of packaged or restaurant foods. “In some cases, you might simply need something to do with your hands or stave off boredom or stress,” Pasquariello says.
Other times, a longing for salty foods might actually be a craving for sugar, which can also be found in the aforementioned items. It’s also possible for salt cravings to be a sign of something serious, like extreme exercise or kidney or thyroid issues, Pasquariello notes. With that in mind, if your cravings persist even after you munch on salty food, it’s worth chatting with your doctor. Additionally, even if you’re eating more nutrient-dense, low-sodium snacks, it’s still vital to be mindful of your overall sodium intake, especially if you have a history of high blood pressure or kidney disease.
Healthy Snacks to Satisfy Salty Cravings
Instead of reaching for packaged snacks like chips and cheese puffs, consider stocking your kitchen with the following (healthier) snack choices.
Roasted Chickpeas
Equal parts crunchy and nutritious, roasted chickpeas are perfect for kicking salty cravings to the curb. “[To make them at home,] rinse and drain a can of chickpeas, dry them with a paper towel, [and] toss them in olive oil,” says Elizabeth Harris, RDN, registered dietitian nutritionist and owner of Elizabeth Harris Nutrition and Wellness. Next, sprinkle them with everything bagel seasoning or other spice and herb combos, such as dried dill and lemon salt, or chili powder and dried oregano. Transfer the chickpeas to a lined baking sheet and roast until crispy. Once the chickpeas cool, you’ll have a high-fiber, high-protein snack to satisfy your salty cravings.
Popcorn With Nutritional Yeast
Kristina Vanni
“Popcorn is a go-to snack for salty cravings,” says Pasquariello. The only catch? Store-bought brands are high in sodium, but stovetop popcorn is easy to make and customize at home. Pasquariello recommends tossing warm popcorn with olive oil and nutritional yeast, “which offers a savory, cheese-like flavor and is naturally low in sodium,” she shares.
Flax Crackers
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Whether homemade or store-bought, flax crackers provide an umami-rich flavor that can satisfy salty cravings, Pasquariello notes. They also boast a naturally crunchy texture, making them ultra-satisfying to eat. “To make flax crackers from scratch, simply combine oats, flour, flax meal or whole flax seeds, spices, sweetener, water, and a bit of salt,” Pasquariello adds. Mix the ingredients into a dough, roll it out, and cut into squares then bake. The result is a nutrient-rich snack, as the flax seeds in the crackers will provide fiber, iron, potassium, and calcium, per Pasquariello.
Hard-Boiled Eggs With Seasoning
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When it comes to easy healthy snacks, nothing beats hard-boiled eggs. “They’re a complete source of protein, as they offer all the essential amino acids necessary for muscle growth and overall health,” says Jennifer Pallian, BSc, RD, registered dietitian, food scientist, and founder of Foodess. “Plus, the yolk is rich in fat-soluble vitamins, including vitamins A, D, E, and K, which play vital roles in vision, bone health, immune support, and blood clotting,” Pallian continues. To create a snack that will satisfy salty cravings, Pallian recommends slicing hard-boiled eggs in half and sprinkling everything bagel seasoning on top. Other options include lemon pepper, paprika, turmeric, or a light sprinkle of sea salt.
Cottage Cheese
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Cottage cheese has made a comeback, and it’s easy to see why. This snack is packed with protein, which is key for repairing muscle tissue and increasing satiety. It’s also naturally high in sodium, making it helpful for satisfying a salty craving, per Harris. “Enjoy cottage cheese by the spoonful, or if you’re craving extra flavor, pair it with fruit and a sprinkle of nuts,” Harris suggests.
Kale Chips
“This is another fun option if you’re craving something salty and crunchy, but want to level up the nutrition content of your food,” shares Pasquariello. To make kale chips, toss large pieces of kale in olive oil and massage the leaves to evenly coat them. Next, lay the kale leaves in a single, even layer on a lined baking sheet, then sprinkle them with nutritional yeast, a light dusting of salt, or your preferred seasonings. Once baked and crispy, the leaves will transform into a delightfully tasty snack.
Edamame
Edamame, or young soybeans, is a healthy snack that will satisfy salty cravings. “They’re full of protein and fiber, which will help keep you full,” says Harris. To prepare the easy finger food, boil frozen edamame pods for 3 to 5 minutes, drain, sprinkle with sea salt, and enjoy, notes Harris. You can also dip edamame in low-sodium soy sauce to further satisfy that hankering for salt, as suggested by Pasquariello. “[This pairing] is still likely to be much lower in sodium than a serving of dried edamame or dried bean snacks from a package,” Pasquariello explains.
Fennel-Roasted Almonds
Fennel seeds boast a rich, anise-like flavor that will hit the spot when you’re craving something salty or savory. Take a tip from Pasquariello and use fennel seeds to flavor roasted almonds, which will offer a generous dose of satiating protein and fats, complete with a satisfying crunch. “If you’re not a fennel fan, you can create the same snack and sub in a different spice, like caraway seeds, dill, or cayenne,” Pasquariello recommends.
Sardines on Whole Grain Crackers
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The next time you’re yearning for a salty snack, reach for tinned sardines. Their briny, umami-packed flavor will satisfy your taste buds, while their high protein content will keep you full. “Plus, sardines are an excellent source of omega-3 fatty acids, which support heart and brain health,” shares Pallian. Enjoy sardines with whole grain crackers and a squeeze of lemon juice, per Pallian, or eat them on their own.
Trail Mix
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Homemade trail mix offers a one-two punch, helping you satisfy both sweet and salty cravings. Your best bet is to choose whole, nutrient-dense ingredients, which will provide your body with satiating fiber, anti-inflammatory healthy fats, and disease-busting antioxidants. Examples include walnuts, whole grain cereal flakes, and lightly salted pumpkin seeds, as recommended by Harris. If you’re eating your trail mix right away, you can also add fresh fruits, like blueberries or grapes, but if you need a shelf-stable option, go for ingredients like raisins or chopped dried mango.
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