Craving something salty—but trying to keep it healthy?
Same.
Salty cravings are normal whether you’re a chip fiend, a popcorn person, or someone who needs a little crunch between Zoom calls.
The good news?
Plenty of healthy salty snacks hit the spot and keep your energy up.
From protein-packed bites to crunchy, satisfying swaps, these salty snacks help you snack smart without sacrificing flavor.
Ready to ditch the regret and keep the flavor? Let’s dig in.
1. Roasted Chickpeas
There’s just something about that crunch that chips give you—and roasted chickpeas deliver the same satisfaction without all the grease.
These tiny legumes crisp up beautifully in the oven, and you can flavor them any way you like: sea salt, paprika, garlic powder, or even a little chili lime seasoning.
Why it works: Chickpeas are rich in plant-based protein and fiber, filling you up and keeping you satisfied longer than processed snacks. Bonus: they’re cheap and easy to batch prep.
Pro Tip: Dry your chickpeas thoroughly before roasting to get them crispy!
2. Seaweed Snacks
They’re light, crispy, and salty—and somehow feel indulgent despite being low-calorie and packed with nutrients.
Seaweed snacks are made from roasted nori sheets, often seasoned with salt, sesame oil, or wasabi.
Why it works: Seaweed is full of vitamins A, C, E, and K, and provides iodine, which supports thyroid health. They’re also incredibly low in calories (under 30 per serving), making them ideal for guilt-free snacking.
Pro Tip: Look for brands with simple ingredients—some seaweed snacks sneak in added sugars or MSG.
3. Air-Popped Popcorn with Sea Salt
Popcorn doesn’t have to mean butter overload.
It becomes a crunchy, satisfying, whole-grain snack when made at home with an air popper or stovetop method and seasoned with a sprinkle of sea salt (or some garlic powder or nutritional yeast).
Why it works: Popcorn is a whole grain with fiber that helps keep you full—and when you skip the fake butter and salt overload, it’s a super healthy snack.
Pro Tip: Add a drizzle of olive oil or avocado oil spray if you want your seasoning to stick better without adding too much fat.
4. Edamame with Sea Salt
Edamame (aka soybeans in the pod) is a snack that makes you feel like you’re at a fancy sushi spot, but they’re super easy to make at home.
Just steam or boil, sprinkle with coarse sea salt, and snack away.
Why it works: Edamame is a complete protein with all essential amino acids, fiber, and antioxidants. It’s especially great for plant-based eaters looking for protein-rich snacks.
Pro Tip: Buy frozen edamame in the pod for the best texture and flavor, and warm it up in the microwave for a quick snack.
5. Pickles or Fermented Veggies
When you want a salty, crunchy snack, a cold dill pickle or a few forkfuls of sauerkraut can hit the spot.
Fermented vegetables have a satisfying zing that’s addicting—in a good way.
Why it works: These snacks are low in calories and packed with probiotics that help support a healthy gut microbiome. Just be mindful of sodium if you’re watching your intake.
Pro Tip: Try pickled carrots or beets for a fun twist with the same salty crunch.
6. Turkey Jerky (Low Sodium)
Jerky isn’t just for road trips anymore—it can be a high-protein, low-carb snack you keep in your purse, desk, or gym bag. Opt for turkey jerky (or beef if you prefer) with low sodium and no added sugar.
Why it works: Jerky is filling and shelf-stable, which makes it ideal for busy days. It satisfies salty cravings and helps prevent energy crashes thanks to its protein content.
Pro Tip: Avoid jerky brands with long ingredient lists or added sweeteners like brown sugar or honey.
7. Whole Grain Crackers with Hummus
Need something crunchy and creamy at the same time? Whole grain crackers with hummus are a go-to combo that feels indulgent without going overboard.
Look for crackers with minimal ingredients and hummus made with real olive oil.
Why it works: You get the crunch from the crackers and a protein + fiber boost from the chickpeas in hummus. Add a dash of everything bagel seasoning on top for extra salty flavor.
Pro Tip: Portion it out—it’s easy to overeat when you’re scooping straight from the tub.
8. Homemade Sweet Potato Chips
Who needs store-bought chips when you can make your own?
Thinly slice sweet potatoes, drizzle with olive oil, sprinkle with sea salt, and bake until crispy. They’re naturally sweet with a savory edge that satisfies both cravings simultaneously.
Why it works: Sweet potatoes are high in fiber, vitamin A, and complex carbs that give you energy without the sugar crash.
Pro Tip: Use a mandoline slicer to get even, thin, crisp slices.
9. Cottage Cheese with Everything Bagel Seasoning
If you’re skeptical—trust the process. Creamy, salty, and unexpectedly satisfying, this combo is a low-effort, high-protein snack that feels trendy and elevated.
Why it works: Cottage cheese is rich in casein protein, which digests slowly and helps you feel full for hours. The everything seasoning gives it a flavor punch without adding many calories.
Pro Tip: Add a few cucumber slices for crunch, or serve it with a hard-boiled egg for extra protein.
10. Cucumber Slices with Tajín or Salt + Lime
This one is crisp, fresh, and salty with just enough zing.
Slice up a cucumber and sprinkle it with Tajín seasoning or just a bit of sea salt and lime juice. It’s refreshing and perfect for warm weather days or afternoon snacks.
Why it works: Cucumbers are hydrating and low-calorie, and Tajín adds salt, chili, and lime for a flavor combo that wakes up your taste buds.
Pro Tip: Try it with jicama, watermelon, or mango if you want to mix it up.
Final Thoughts
You don’t need to deprive yourself just to be “healthy.”
Salty cravings are normal—and with these 10 smart snack swaps, you can enjoy every bite without the crash or guilt.
Whether you need something quick for the office, post-workout, or just a crunchy late-night fix, these options have you covered.
