When you’re trying to lose weight, craving salty snacks can be a challenge. While it’s easy to reach for a bag of chips or a handful of pretzels, these options are often loaded with empty calories, unhealthy fats and excess sodium. The good news is that you don’t have to sacrifice taste to stay on track with your weight loss goals. There are plenty of delicious, salty snacks that are both filling and nutritious.
By choosing nutritious, low-calorie options like roasted chickpeas, kale chips, or edamame, you can enjoy the flavors you love without compromising your health. Keep the 12 satisfying salty snacks below on hand to help you stay on track and enjoy your weight loss journey with delicious, healthy options.
Roasted chickpeas
Roasted chickpeas are a crunchy, tasty snack that’s high in protein and fiber, making them a great choice for weight loss. This snack not only satisfies your salty cravings but also keeps you full for longer, helping you avoid overeating later in the day.
You can easily make roasted chickpeas at home by tossing canned chickpeas with olive oil, salt and your favorite spices and then roasting them in the oven until they are crispy.
Popcorn
Popcorn is a whole grain that is low in calories and high in fiber, making it a perfect salty snack for weight loss. Air-popped popcorn is the best option, as it is free of the added fats and calories found in many prepackaged varieties.
Season it with a sprinkle of sea salt or nutritional yeast for a satisfying, guilt-free treat.
Edamame with sea salt
Edamame is a protein-packed snack that is also rich in fiber and important vitamins. This nutrient-packed combination will satisfy you and help regulate your appetite.
Simply steam or boil them and sprinkle with some sea salt for a quick and healthy snack. You can also throw in chili-based sauces for a spicy twist.
Greek yogurt with salt, cucumber and tomato
Greek yogurt is high in protein and probiotics, which support digestive health. Although usually enjoyed with sweet toppings, a savory twist can be just as satisfying.
Try adding a pinch of salt and some chopped cucumber or tomatoes for a Mediterranean-inspired snack that’s both refreshing and filling. Combine your Greek yogurt with carrots or cucumber for dipping.
Kale chips
Kale chips are a crunchy, nutritious alternative to traditional potato chips. Kale is packed with vitamins A, C and K, as well as antioxidants that support overall health.
To make your own, toss kale leaves with olive oil and a sprinkle of salt, then bake until crisp. You can also experiment with different spices such as garlic powder or smoked paprika for extra flavor.
Pickles
Pickles are a low-calorie, tangy snack that can satisfy your salt cravings without adding extra fat or sugar to your diet. They’re also a good source of probiotics, which can help with digestion and support gut health—another important aspect of achieving weight loss goals.
Just pay attention to portion sizes and choose varieties that are lower in sodium.
Oliver
Olives contain healthy monounsaturated fats, which can help you feel full and satisfied. They also contain a variety of antioxidants and anti-inflammatory compounds that support heart health. A small portion of olives can be a tasty snack to help satisfy your salt cravings.
Turkey Jerky
Turkey jerky is a protein-rich snack that has lower fat and calories than traditional beef jerky. It’s convenient, shelf-stable and perfect for satisfying your on-the-go savory snack cravings. Turkey jerky is also the ultimate road trip snack! Look for brands that are low in sodium and free of added sugars and preservatives.
Hard-boiled eggs with salt and pepper
Hard-boiled eggs are an excellent source of protein and healthy fats, making them a filling snack that can help curb hunger between meals.
Sprinkle some sea salt and pepper or your favorite spice mix on top for a tasty, filling snack that’s easy to prepare.
Rice cakes with nut butter
Rice cakes are a crunchy, low-calorie snack that can be stacked with healthy toppings. Combined with peanut butter, the protein and healthy fats help keep you full and satisfied.
Spread a thin layer of almond or peanut butter on top and sprinkle with a pinch of sea salt for a snack that’s salty, creamy and crunchy.
Sunflower seeds
Sunflower seeds are a nutritious snack that provides healthy fats, proteins and fiber. They are also a good source of vitamins and minerals, including vitamin E and magnesium.
A small handful of sunflower seeds can be a satisfying and crunchy way to curb your cravings for salty snacks. Choose unsalted or lightly salted varieties to keep sodium levels in check.
Seaweed snacks
Seaweed snacks are light, crunchy and packed with nutrients like iodine, which is important for thyroid health. These snacks are naturally low in calories but high in flavor, making them an excellent option for weight loss. Choose plain or lightly seasoned seaweed snacks to keep sodium intake moderate.
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