Healthy Savory Snacks

by Alexander "The Great" Enriquez • January 04, 2023

What can you do if you have a want for something salty but aren't aware of what healthy salty foods are available? Given that many savory snacks are rich in calories, it is essential to know which healthy savory snacks are available and readily available at the grocery store.

The number of savory snacks that are healthy, calorie-efficient, and full will astound you. These salty and umami-filled treats will surely tempt your taste buds, particularly on days when you prefer something savory to anything sweet. The fact that these healthy flavorful snacks contain few empty calories is their best feature.

Never lose sight of the fact that you don't need to go without to have a truly healthy lifestyle. With the knowledge that the foods you choose will keep you satisfied and energized, you should feel confident in treating your palate.

The good news is that you may choose from a wide variety of savory and spicy snacks that are ready and waiting for you. Consider some of the savory snacks on this list, some of which you can cook at home, that are tasty and convenient. You'll get the nutrients you require from them, a much-needed energy boost, and inspiration to try new flavors.

Create some tasty snacks in your kitchen if you enjoy cooking. Meal planning makes you healthy because you're conscious of the ingredients and quantities that go into your treats. Making your own snacks is the best option if you don't want to read labels and want to save money because store-bought items frequently contain salt and other additives.

Meat Snacks and Jerky 

Sticks of beef. Turkey jerky ham and salami, pepperoni The list includes numerous further items.

Dry beef snacks come in a huge variety. In fact, you can now find pleasantly surprising combinations, such as bison and fruit bars.

It's possible to sample a wide variety of flavors and meats. Whatever the sort of meat and flavor profile—hot and sour to acidic and sweet—jerky is likely to go well with it.

Remember that cold cuts from the deli and fresh meat may make quick snacks as well. If you pick nitrate-free options and keep your meat fresh with a cold pack, meat nibbling doesn't have to involve preparing a whole dinner before leaving for work.

Nuts and Seeds

Given their high protein and beneficial fat content, nuts, and seeds are wholesome, flavorful snacks that are perfect pick-me-ups. If you become sick of ordinary nuts, there are a ton of strange flavors for almonds that, like jerky, might keep your snack routine interesting (toasted coconut or habanero, for example).

We'd also suggest storing a few nut bars nearby so that you have something substantial handy at your place of employment. By doing this, you can stop yourself from mindlessly chewing and engaging in other types of surge suppression. Nut bars are a great way to flavor and add protein to your meal, as well as to prevent the mid-afternoon slump.

The heart-healthy mono- and polyunsaturated fats in nuts and seeds, especially plant omega-3 fatty acids, are high, while the saturated fat content is minimal. They are also a good source of dietary fiber and plant protein. Along with a variety of vitamins, minerals, and plant compounds with strong antioxidant and anti-inflammatory qualities, they also include vitamin E, magnesium, phosphorus, copper, manganese, and many other vitamins and minerals.

However, they are all the seeds of blooming plants, despite the fact that nuts and seeds are frequently thought of as two distinct categories. Flowers and crops are the sources of the things we refer to as seeds, such as flax, chia, pumpkin, and flax.

Tree seeds are known as nuts. Almonds, cashews, macadamias, pistachios, and walnuts are some common types of nuts. Even while peanuts, which are legumes like beans, lentils, and peas, are not officially considered nuts, people frequently treat them as such because of their nutritional similarities to tree nuts.

Corn and Tortilla Chips

Despite the fact that conventional potato chips are probably going to be considered junk food, tortilla, and corn chips are in our opinion nutritious savory snacks.

How so? Starting with the fact that it's now easier than ever to find plain, limited-ingredient chips that are mostly produced from corn and salt without any odd additives. When eating chips, quantity control is crucial to keeping a healthy diet.

Furthermore, guacamole, salsa, or hummus pair nicely with these chips as tasty, healthy sides. When you serve these dips with different varieties, like jalapeno lime chips, you have a ton of different flavors to try.

When eaten in moderation, corn chips can be a healthy snack option for your diet in addition to being delicious. Traditional corn chips are made with three simple ingredients: maize, salt, and vegetable oil, according to the San Francisco Chronicle.

Due to the low glycemic index of the maize, consuming the chips shouldn't result in a surge in blood sugar, preventing that unexpected loss of energy.

Additionally, a single serving of corn chips can supply adults with up to 4% of their daily necessary protein consumption, and the bulk of the snack's fat is unsaturated, which is the good kind. Other nutrients you'll take in while chomping include calcium, copper, iron, magnesium, and zinc, all of which have been linked to better cardiovascular health.

Veggie Chips 

If you prefer savory flavors but are conscious that you aren't consuming enough greens, don't give up.

Kale and asparagus chips are the newest fads in guilt-free junk food delight. Like traditional potato chips (sriracha, anyone? ), vegetable chips come in a range of flavors that are surprisingly addictive.

An excellent snack, veggie chips are available in a wide range of delectable tastes. They don't provide many health advantages, though. Despite the fact that most producers of veggie chips claim that their goods are prepared with fresh veggies, the majority of veggie chips are mostly made with potatoes or corn flour, with trace amounts of vegetable powder or puree.

The labels on vegetarian chips also show that they are low in nutrients that are good for your health and heavy in calories, salt, and fat. Many vegetable chip brands do offer some advantages, though.


You can make plain avocado appetizing right away by adding a dash of salt and pepper or your favorite hot sauce. Whatever salty and sweet flavor combination you choose can be made with a little salt and honey.

The reputation of avocados as one of the few flavorful, nutrient-dense foods with a creamy texture is well-deserved. If you're over things that are crunchy and crispy, the large avocado has you covered.

For their smooth, creamy flesh and rough surface, avocados, often known as "alligator pears," are well-known. In many civilizations, people eat them frequently. They are adaptable and served in a variety of cuisines, or they can simply be eaten plain with a spoon. Guacamole may be the meal that they are best known for.

Avocados are a type of fruit that is grown from the Persea Americana tree, however, they are not considered to be sweet. They have a huge berry shape and a solitary center pit. Mexico is the world's top producer, and it is thought that they were first produced in Central America or Mexico.


Popcorn is a favorite savory snack of food lovers, however, butter-coated movie popcorn is unhealthy. Devoid of unwanted fat and high in fiber, flavor-infused air-popped popcorn is what we recommend because of this. You may always add some sea salt and olive oil to your homemade popcorn to spice it up if you find it to be unappetizing or plain.

Bulk kernels are almost free, and an air popper is a fantastic investment if you routinely bring snacks to work.

Eating popcorn has certain advantages for your health. Popcorn includes phenolic acids, a class of antioxidants in addition to being high in fiber. Popcorn is also a whole grain, a crucial food category that may lower the risk of diabetes, heart disease, and hypertension in people.


Crackers, like corn chips, are a great vehicle for your vegetables and healthy dips. You can also make mini-sandwiches out of crackers, meats, and cheeses if you'd like something more substantial.

As with other foods, cracker portion sizes are crucial.

If you find ordinary crackers boring, sriracha crackers may have the robust flavor you're seeking for.

The ingredients used to manufacture saltine crackers are white flour, a leavening agent (such as baking soda or yeast), shortening, and coarse salt. Saltine crackers are known for their dry texture, crispiness, and characteristic perforations that make them simple to break and enjoy.

They go well with soup, nut butter, and jam or jelly and make excellent accouterments.

To decide if saltine crackers are a healthy snack, we discuss their advantages and disadvantages in this article.

Rice Cakes 

Rice cakes have a bad rep because they are uninteresting conventional health foods.

Thankfully, things are different now!

For example, you can find a variety of rice cakes and micro rice crackers, which are very different from the cardboard-like cuisine you would get in the grocery store. Also, something you should try is rice snacks with pizza flavor.

If you're a skilled cook, you may also make your own savory rice cakes with chives and garlic.

Manganese, a mineral required for the immune system, the creation of collagen, and strong bones, is one of the minerals that stands out in rice cakes. Additionally, rice cakes have traces of other minerals, such as magnesium and zinc, and small amounts of the B vitamin niacin, which aids in the body's ability to turn carbs into energy.

It's crucial to read the nutrition data label before buying a particular brand of rice cakes because serving sizes vary. For instance, 18.5 grams of brown rice cake with light salt is one example (over double the size of the rice cake listed above). And it contains almost the same amount of nutrients as a typical slice of bread.


Pretzels are a common snack for those who crave salt the most.

They can be quite addictive, too, if you're not careful.

Since you can still enjoy salty pleasure without going crazy, we recommend portion-controlled small pretzels. Guacamole or crackers and chips resembling hummus are also good dips for pretzels.

Large quantities of pretzels might be harmful to your health despite their good vitamin content.

You run the danger of developing persistent high blood pressure, a risk factor for renal and heart disease if you routinely exceed your daily sodium allotment. To lower your sodium intake, choose pretzels that have low sodium content or that aren't salted when they're available.

Potato Snacks 

I imagine you've already come to terms with the fact that, if you're seeking savory snacks that are healthy, potato chips are probably a thing of the past.

But this does not mean that you should completely give up eating potatoes. Particularly sweet potatoes are a thoroughly studied superfood due to their high nutritional value. A variety of natural sweet potato chips are offered, similar to additive-free corn chips. To obtain more healthy carbohydrates, roasting your own potatoes at home is a wise idea.

Many types of baked chips are also offered, despite the fact that most commercial chip variations are fried. Therefore, are baked chips healthy?

When it comes to weight management, baked chips can be advantageous because they often contain less fat and calories. However, baked chips may not necessarily contain less sodium or possibly dangerous substances like acrylamide.

However, there are a few techniques to bake potato chips in a way that they are healthful. To take control of the ingredients in your chips, you might, for instance, bake your own potato chips and season the batch with the herbs and spices of your choice.

Another strategy for creating healthy homemade sweet potato chips is to reduce the quantity of salt and oil you use.

Cheese Snacks 

Maintain constant access to your diary! They can be considered healthy savory snacks if you pick the correct cheeses, which are surprisingly satisfying and high in protein.

In any grocery shop, look for pre-portioned, low-fat cheeses. Start with a savory cheese, such as sharp cheddar, if you prefer it to a creamy variety.

And don't forget to take into account cottage cheese. Even if it initially seems monotonous or nasty, adding some chives and olive oil will make it taste excellent. Prior to dismissing anything, give it a try.

Common cuisines that frequently have cheese as a typical garnish include burgers, pizza, Mexican food, salads, and sandwiches.

It works well on its own as a snack or an entrée. It can be utilized in a wide range of dishes, including sauces, soups, and pastries.

There are dozens of different types of cheese, with flavors ranging from mild to aged and fat contents varying from low to high. You can produce it with milk from cows, sheep, goats, and other animals.

Grilled Eggplant and Cilantro Dip 

Antioxidants present in eggplant, including vitamins A and C, help to stop cell oxidation. A significant amount of polyphenols, which are organic plant compounds, are also present. Polyphenols may enhance your body's ability to metabolize sugar if you have diabetes.

Eggplants, also known as aubergines, are members of the nightshade family of plants and are utilized in a wide range of international dishes.

They come from flowering plants and have seeds, therefore although being frequently mistaken for vegetables, they are essentially fruits.

There are a great variety of sizes and colors, as well as different varieties. Furthermore, while eggplants often have rich purple skin, they can also have red, green, or even black skin.

Eating eggplant may provide a lot of health benefits in addition to giving food a unique texture and mild flavor.

The underrated vegetable eggplant makes a delightful snack when prepared with the right ingredients and seasonings. Serving suggestions for this dish from Healthy Green Kitchen include pita chips, crackers, or even your favorite veggie.

Homemade Tomato Chips 

Tomatoes are a rare and naturally delicious fruit, as was previously stated. Tomatoes and salt are the only ingredients in this dish from Running to the Kitchen, but the flavor isn't compromised. Try experimenting with various tomato varieties for this recipe, but be sure to slice the tomatoes thinly.

With this meal, you may make a delicious side dish for your main course as well as a packed lunch.

This meal transforms the tomato into a fruit, vegetable, and chip. The delightful and healthy alternative to the typical potato chip is tomato chips. They contain interesting tomato flavorings that are delectable, yet they aren't quite as addictive as the salt-infused carbohydrate excess of regular chips. If you serve these chips as an appetizer before a meal or as a snack, your friends and family will be amazed by your culinary talent.

At the very least, we are aware of how scrumptious and healthy tomato chips are. Since eating tomatoes has been proven to be good for your health, there is no longer any justification for speculating. In tomatoes, lycopene—a potent antioxidant that reduces free radicals—is found in high concentrations.

Lycopene helps the body heal a variety of diseases, including stomach, cervical, rectum, esophageal, and prostate cancers. Tomatoes are a good source of vitamin C, which helps the body heal from illness and prevent disease.

Raw Seaweed Crunchies

Aim to eat more vegetables if you like to snack, especially if you want to eat savory foods that are healthy. The instructions in this recipe from The Rawtarian will help you make delicious seaweed snacks at home. These nibbles are savory and subtly sweet due to the understated flavors of raisin, lemon, and apple cider vinegar. has undoubtedly a sophisticated flavor profile!

There are thousands of different types of seaweed, and humans currently use about 145 of them for everything from food to anti-aging skin care. This plant is a fantastic source of iodine, a vitamin necessary for thyroid health. The growth of beneficial bacteria in the digestive tract is also thought to be accelerated by seaweed, and it may also aid in metabolism.

Additionally, it's a low-calorie treat; a box of 10 crunchy nori sheets typically has 15 to 20 calories and supplies 30% of your daily requirement for iodine. Most nori is also gluten-free, Whole30-acceptable, and keto-friendly if those terms accurately describe your current diet.

Crispy Curry-Roasted Chickpeas 

Roasted chickpeas are a different superfood that has been turned into snack food. They are not only healthy for you when prepared properly, but they are also satisfying enough to binge on. Depending on how much curry powder you use, this Epicurious recipe may have a spicy, curry kick that is quite potent.

They're delicious as an appetizer for gatherings and can be eaten in a handful. They serve as a lovely, crunchy topping for soups or salads, not unlike healthy croutons.

When baked, chickpeas develop an amazing level of crispiness and crunchiness. They have a texture that is more akin to a crunchy nut than mush, making them a great salty snack! Here are some tips I've found to help you roast chickpeas to absolute crispiness.

The chickpeas will be extremely crispy when they are completely cold, but if you put them in an airtight container with a lid on them or in a sealed plastic bag, they won't stay that way for very long. A glass bowl with a paper towel on top is the ideal container for keeping them. If you set the bowl out on the counter, they'll stay crispy for up to two days.

Alexander "The Great" Enriquez

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