Top 9 Healthiest Salty Snacks

It is not always sweet snacks like cake or cookies that fuel the feeling of not eating ample healthy food or not tending well enough for the diet you were about to follow. Salty snacks like French fries, a quick cheese sandwich, or even just a lazy bag of potato chips, though devourable and even healthy, are not the best choice when consumed occasionally. These snacks are beyond a salt limit for many, especially those suffering from medical conditions like high blood pressure or kidney disease. 

Therefore, even when providing the body with much-needed salt intake, irrespective of a medical condition or not, it is always a healthy idea to avoid salt-ladened and highly processed salty food items in the market like chips, etc. 

Check the list below for healthy alternatives to appease your salt cravings while eating healthy. 

Baked Sweet Potato Chips 

Sweet potatoes make for one of the best snacks anyone could choose to munch on as an alternative to the unhealthy store-bought bag of potato chips. These delicious vegetables are high in potassium content and contain fiber that will keep you full for longer. 

In addition to this, unlike foods with more straightforward carbohydrates that are digested quickly, spiking blood sugar levels, sweet potatoes have complex carbohydrates that take longer to digest, eliminating any such risk. 

Roasted Chickpeas 

Everyone loves chickpeas, whether they are roasted or in the form of hummus. They are not just a very versatile option as a snack or a meal but also boast several health-loaded compounds such as iron, folate, manganese, and fiber.

Chickpeas also happen to be a great source of magnesium, something many often overlook when curating a diet plan. Magnesium is an essential nutrient needed by the human body, and a deficiency can lead to several health conditions like diabetes and heart diseases. 

Though there are pre-roasted chickpeas available in the market ready to consume, making them at home is not something that requires master chef skills. 

Veggie Chips 

Vegetables are not everyone’s favorite, especially the green leafy ones, but chips are, and veggie chips are your best shot at bridging this gap with something that is both snack-like, delicious, and also healthy.

Besides kale chips, many vegetables, such as brussels sprouts, beets, etc., make a great chip. The only important thing here is to be mindful of the salt and seasoning you are adding since one is in complete control over the parts here, unlike store-bought chips. 

Bowl Of Soup 

What’s a better way to satisfy your cravings for a healthy and delicious snack than to have a warm cup of soup, whether it is a vegetable soup or a bone broth. While there are quite a few instant soup mixes available in the market, nothing compares to the ones made at home, as it gives you complete control over the choice of ingredients, nutrition, and, of course, the taste. 

It is even more convenient to make soups at home. You could easily use all the vegetables from the crisper drawer that might go bad if not used.

Sea Salt And Rosemary Nuts

Nuts like cashews, almonds, walnuts are ladened with healthy fats and fibers that will keep you full for longer. They are the most nutritious alternative for a crunchy and quick snack, and while one could have nuts as it is, many like them roasted for all the good reasons. 

Baked French Fries 

There is hardly a person who would say no to French fries. But, French fries are full of damaged or trans fats, which, when consumed regularly, can be hugely harmful to health.

However, it doesn’t imply that potatoes are bad for one’s health. Baked French fries, which taste like regular fries, are the perfect alternative everyone must try to a satisfying extent. The recipe is equally simple, which only needs you to chop the potatoes in the shape of French fries, tossing olive oil, sea salt, and roasting them at 450 degrees for about 20 minutes. 

What’s more, you don’t even need to peel the potatoes for the roast, as the outer covering of the potatoes is high in fiber content, increasing the health factor of the snack. 

Eggs with a Guacamole Dip

Eggs and avocados, the two main ingredients of the dish, are both very nutritious and healthy foods to integrate into one’s diet, snack, or otherwise. Eggs are a great source of nutrition overall, with nutrients, proteins, vitamins B12 and B2, iron, phosphorus, zinc, selenium, and much more. Moreover, they also keep you full for longer while also helping you reduce calorie intake. 

On the other hand, avocados provide you with nutrients like folate, potassium, magnesium, fibers, and healthy fats, as well as helps reduce the risk of metabolic syndrome that may lead to conditions like heart diseases and type-two diabetes. 

You can have avocado slices with sprinkled salt as a side dish to an omelet or make it into a guacamole dip and use it as a spread over your hard-boiled egg for a quick bite.

Air-popped Popcorn

Talking about snacks and leaving the most classic one out is morally incorrect, especially when the snack in question is popcorn. These are not a classic treat without reason; besides the plethora of flavors you can make them in and their ultimate crunch, popcorns also happen to carry significant health benefits many seem to be unaware of.

Popcorns are a rich source of disease-fighting antioxidants and also help with digestion. They have whole-grain benefits; apart from being a good fiber and protein source, and much more, you definitely will not regret this snack.

Also, pop them in a pan or a microwave with whatever spice you crave and a pinch of sea salt.


Though one can cook a light meal or a snack just as easily as getting a glass of water, it is not always that easy to get the motivation to do it. Olives need zero prep whatsoever and are full of phenolic compounds that act as antioxidants, protecting cells from oxidative damage and inflammation, apart from compounds like flavonoids, verbascoside, etc.

You can also try pairing up the olives with some cottage cheese for that extra boost of flavor and nutrition and have a fulfilling snack for the day.


Craving a snack that might not be the best for your health is perfectly normal, whether sweet or salty. It is better to understand the craving and find a healthy alternative to satisfy the same instead of munching on an unhealthy one. 

However, getting a snack ready does not mean you have to spend 50 minutes cooking one; many healthy snacks in the market do the job just fine; one just needs to drop that bag of potato chips and find it.