12 Salty Snacks That Are Actually Healthy

Craving something salty but worried about your health? Good news! Not all salty snacks are the same. Many actually pack serious nutritional benefits while still satisfying that salt craving we all get.

From protein-rich nuts to fiber-filled popcorn, these options will keep your taste buds happy without the guilt that comes with traditional chips and pretzels.

1. Roasted Chickpeas with Sea Salt

Crispy little flavor bombs that deliver protein and fiber in every bite! Roasted chickpeas satisfy that crunchy snack craving while providing nutrients your body actually needs.

I started making these during lockdown when chip supplies ran low, and now they’re my go-to movie night snack. Simply toss with olive oil, sprinkle with sea salt, and roast until golden.

The best part? You can customize with your favorite spices.

2. Air-Popped Popcorn

Forget the butter-drenched movie theater variety! Air-popped popcorn contains just 30 calories per cup, making it one of the most figure-friendly crunchy snacks around.

Sprinkle with nutritional yeast for a cheesy flavor without dairy, or add a dash of smoked paprika for a savory kick.

The whole grain provides fiber that keeps you feeling full, while the volume lets you eat a satisfying portion without calorie overload.

3. Seaweed Snacks

Ocean-grown goodness in a convenient package! These paper-thin sheets deliver a satisfying umami flavor with minimal calories and maximum nutrition. Seaweed packs iodine, which supports thyroid function, plus vitamins A and C.

My son initially turned up his nose at these “green crackers,” but now fights me for the last package in our pantry. Try the wasabi-flavored variety for an extra kick that clears sinuses while satisfying salt cravings.

4. Kale Chips

Superfood meets snack food in this genius creation. Kale transforms from a sometimes-bitter leafy green into light, crispy chips that shatter delightfully between your teeth.

The magic happens when you massage the leaves with olive oil before baking, which helps them crisp evenly. One cup delivers more vitamin K than you need in a day, plus plenty of vitamin A, all for around 50 calories.

Sprinkle with nutritional yeast for a cheesy flavor boost.

5. Pistachios in the Shell

Nature’s perfect snack package comes with built-in portion control! The act of cracking each shell slows down your eating, helping you feel satisfied with fewer calories. Growing up, my grandfather always had a bowl of pistachios on his coffee table.

He claimed the shells kept his fingers busy and his weight down. Science backs him up – studies show people who eat in-shell pistachios consume about 41% fewer calories than those eating shelled nuts.

6. Edamame with Sea Salt

Pop these green soybeans from their pods directly into your mouth for a protein-packed snack that feels indulgent. One cup provides a whopping 17 grams of plant protein! Steam fresh or frozen edamame for five minutes, sprinkle with sea salt, and enjoy.

The ritual of squeezing each bean from its pod makes snacking more mindful and satisfying. Plus, the complete protein helps rebuild muscles after workouts while keeping hunger at bay between meals.

7. Lightly Salted Almonds

Heart-healthy heroes that crunch! Almonds deliver the perfect combination of protein, fiber, and healthy fats that keeps hunger away for hours. The trick is portion control – stick to about 23 almonds (a closed handful) for the ideal snack serving.

I keep pre-portioned containers in my desk drawer for afternoon energy slumps. The vitamin E content supports skin health, while magnesium helps regulate blood sugar and reduce stress – bonus benefits beyond the satisfying crunch!

8. Baked Sweet Potato Chips

Vibrant orange discs that deliver sweetness and salt in perfect harmony! Unlike greasy store-bought potato chips, these homemade beauties contain complex carbs and beta-carotene.

Slice sweet potatoes paper-thin (a mandoline works wonders here), toss with olive oil and sea salt, then bake until edges curl and centers crisp.

The natural sugars caramelize during baking, creating complex flavor without added ingredients. Try them with a sprinkle of rosemary or cinnamon for variety.

9. Greek Yogurt with Olive Oil and Za’atar

Creamy, tangy, and utterly satisfying! This Mediterranean-inspired snack combines protein-rich Greek yogurt with heart-healthy olive oil and aromatic za’atar spice blend.

During a trip to Lebanon, I discovered locals drizzling olive oil over thick yogurt and sprinkling it with this thyme-sesame spice mix. The combination creates a savory dip perfect for veggie sticks or whole grain crackers.

The protein keeps hunger at bay while probiotics support gut health – a winning combination!

10. Pumpkin Seeds with Smoked Paprika

Tiny nutritional powerhouses with a satisfying crunch! Pumpkin seeds (pepitas) pack more zinc than any other seed, supporting immune function while satisfying salt cravings. Roast raw seeds with a touch of olive oil, smoked paprika, and sea salt for a smoky-savory treat.

The magnesium content helps regulate blood pressure and supports muscle recovery. Keep a container in your car for healthy snacking on the go – they won’t spoil and provide lasting energy.

11. Pickles or Fermented Vegetables

Tangy, crunchy satisfaction with almost zero calories! Fermented vegetables like pickles, kimchi, or sauerkraut provide that salty kick without the fat or carbs of most snack foods. The fermentation process creates probiotics that support gut health.

My grandmother always claimed a pickle could cure any craving, and science suggests she was right! The vinegar may help stabilize blood sugar while the salt satisfies cravings. Just choose naturally fermented varieties without added sugars.

12. Homemade Veggie Chips

Rainbow-colored crisps that turn vegetables into craveable snacks! Beets, parsnips, and zucchini transform into gorgeous chips that deliver nutrients with each satisfying crunch.

Unlike store-bought versions, homemade veggie chips contain no artificial ingredients. Simply slice vegetables paper-thin, toss with olive oil and sea salt, then bake until edges curl.

The natural sugars caramelize during cooking, creating complex flavors that potato chips can’t match.