Healthy Snack Ideas

20 Healthy Salty Snacks That Totally Hit the Spot When You’re Hangry

Photo: Jessica In The Kitchen
Just like a sweet tooth sends you looking for all the chocolate in your cupboard, a yearning for something salty can be pretty hard to shake. Yet salt doesn't have the greatest reputation health-wise. Isn't it better to just avoid it? What are the best healthy salty snacks?

"Our bodies do need some salt, but too much sodium can lead to high blood pressure," says registered dietitian Jenna Gorham, RD. The key is making sure you don't go over the recommended sodium intake (1,500 milligrams a day, according to the American Heart Association) while choosing snacks that have other nutritional benefits. "Include a source of protein, healthy fat, or fiber," says Gorham. "These nutrients will help fill you up and keep you full until your next meal."

Below you'll find 20 healthy salty snacks (15 you can make at home and five you can buy) that are actually good for you. Each of these snacks travels well, so grab a baggie and fill it up.

15 healthy salty snacks to make yourself

healthy salty cheese crackers
Photo: Brendid

1. Homemade cheese crackers

Salty, crunchy, cheesy—this simple snack checks off so many boxes. Unlike most of the cheese crackers you'll find at the grocery store, this one from Brendid is completely free of additives, preservatives, or any weird ingredients. Oh, and as for the salt: the recipe calls for a teaspoon, which doesn't sound like much, but you'll find that it's more than enough, especially coupled with the cheese.

Get the recipe: homemade cheese crackers

healthy salty chips
Photo: A Spicy Perspective

2. Baked carrot chips

Keeping with Gorham's advice, this snack from A Spicy Perspective involves adding a little salt (one teaspoon) to something that's inherently healthy: carrots. The recipe also calls for anti-inflammatory spices cumin and cinnamon to add a bit of depth to the flavor.

Get the recipe: baked carrot chips

salty energy bites
Photo: Don't Waste The Crumbs

3. Sweet-salty energy bites

Get you a snack that does both: This recipe will satisfy your hankering for something salty while simultaneously powering your workout. Made with peanut butter, oats, and milled flaxseed, they're packed with protein. Wondering where the salt comes in? Ground up pretzels, which adds a satisfying crunch to each creamy bite.

Get the recipe: sweet-salty energy bites

healthy salty trail mix
Photo: Love and Zest

4. Sweet and salty trail mix

It's the perfect balance of sweet and salty that make trail mix a classic snack. Salted peanuts and salted almonds are still included in this dietitian-approved recipe to hit the salty notes, and raisins, cinnamon, and coconut flakes are all included for sweetness. You can include chocolate chips too, just go for dark chocolate.

Get the recipe: sweet and salty trail mix

salty roasted chickpeas
Photo: Creative Healthy Family

5. Sweet and salty roasted chickpeas

Get some good protein with your salty snack by roasting spiced-up chickpeas in the oven for half an hour. Besides salt, this recipe calls for cinnamon and a touch of maple syrup, so it works to quell a sweet tooth, too.

Get the recipe: sweet and salty roasted chickpeas

healthy salty popcorn
Photo: A Sweet Pea Chef

6. Sea salt popcorn

This recipe ditches the microwave and calls for popcorn kernels, sea salt, Parmesan cheese, coconut oil, olive oil, and parsley. It's a step beyond just your basic kernels-and-salt recipe, and the taste is more elevated, too.

Get the recipe: sea salt popcorn 

hummus bites
Photo: Sinful Nutrition

7. Savory hummus no-bake energy bites

The winning combo of salt and chickpeas strike again, only this time, instead of being roasted, the legumes are blended up and transformed into creamy hummus...and then turned into energy balls. If you find that the dash of salt in the recipe isn't enough to satisfy, opt for salted seeds when making your bites to get a bit more.

Get the recipe: savory hummus no-bake energy bites

healthy potato chips
Photo: The Spruce Eats

8. Baked potato chips

If you really want some potato chips and nothing else will do, this recipe is for you. Made with just potatoes, olive oil, and salt, it still has everything you want from a classic potato chip.

Get the recipe: baked potato chips

salted peas
Photo: Lemon and Basil

9. Salted roasted green peas

These little salted peas are the perfected savory, crunchy snack. Pro tip: cooking them in coconut oil adds just a touch of sweetness that your tastebuds will love.

Get the recipe: salted roasted green peas

salted pita chips
Photo: Two Peas In Their Pod

10. Homemade pita chips

Three ingredients and 15 minutes are all you need to make a batch of these salted pita chips. Just grab some hummus and you're good to go.

Get the recipe: homemade pita chips 

11. Jalapeno cornbread muffins

Muffins don't have to be sweet. For something savory and salty in the form of a warm baked good, try these gluten- and dairy-free muffins.

12. But-free granola

Similar to muffins, granola is often thought of as sweet but can be given a savory twist, too. This one is loaded with protein-rich ingredients including hemp seeds, pumpkin seeds, and chia seeds. Turmeric, orange zest, and a touch of sea salt give them plenty of flavor.

sweet potato fries
Photo: Sweet Potato Soul

13. Sweet potato fries

If salty foods are your jam, chances are that you love a hot serving of fries. When they're baked, it can actually be a nutrient-rich snack. Sweet potatoes are full of fiber, potassium, and vitamin A. This recipe also includes instructions for making three different types of sauces: chipotle aioli, avocado wasabi, and tamarind ketchup.

Get the recipe: sweet potato fries

trail mix cookies
Photo: Jessica In The Kitchen

14. Chewy trail mix cookies

Trail mix cookies? So smart. This recipe is vegan and gluten-free, so a wide-range of eaters can enjoy them.

Get the recipe: chewy trail mix cookies 

seaweed snack
Photo: Dora Daily

15. Seaweed chips

Seaweed is chock full of nutrients including calcium, iodine, vitamin A, and vitamin C, making it one very healthy snack. See how to make your own with just nori, sesame oil, and a touch of salt.

Get the recipe: seaweed chips

5 healthy salty snacks under $5

Don't have time to make your own snack? Here are five that meet Gorham's requirements on still being nutrient-rich while hitting the spot.

from the group up snack
Photo: From The Ground Up
From The Ground Up Cauliflower Crackers (6 pack) — $22.00

Made with cauliflower, you get more fiber than you would with these crackers than ones made with traditional white flour. There’s also two grams of protein per serving from lentil flour and ccassava.

pretzel twists
Photo: Whole Foods
365 by Whole Foods Market Organic Pretzel Twists — $2.00

If you love pretzels but are trying to keep your sodium intake in check, go for ones that are unsalted, like this. They’re made with just four organic ingredients.

wasabi peas
Photo: Medley Hills Farm
Medley Hills Farm Hot Wasabi Green Peas — $14.00

Want your snack to have a little kick to it? These wasabi green peas bring the heat. Peas are also an excellent source of protein, making this snack a great mid-day energy booster.

pipcorn corn dippers
Photo: Pipcorn
Pipcorn Corn Dippers (3 pack) — $16.00

It’s your favorite bag of Fritos reimaged to be even better. The only ingredients you’ll find on the label are heirloom corn, sunflower oil, and sea salt.

three dads popcorn
Photo: Three Dads
Three Dads Popcorn (6 pack) — $27.00

Popcorn is a classic healthy salty snack. What sets this brand apart from the rest is that it’s organic and fortified with B vitamins. There are also four grams of protein ser serving.

Whether you want to make your own snack or buy one, there are plenty of healthy salty snack options to choose from that aren't overloaded with sodium. Everything on the lists here are more nutrient-rich than your typical vending machine fare and taste a heck of a lot better too. It's a snacktime win-win!

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