Snacking can be both enjoyable and beneficial to your overall health, especially when you choose nutrient-dense options without added salt. Consuming too much sodium can lead to health issues such as high blood pressure and heart disease. In this article, we will explore 40 delicious and healthy no-salt snack options that are not only tasty but also beneficial to your well-being.
Here are the 40 Best No Salt Snacks You Should Try:
Nature’s candy comes in various flavors, textures, and natural sweetness levels, making fresh fruit a delicious and no-salt snacking option. Choose from options like apples, bananas, berries, oranges, or grapes for a naturally sweet and nutritious treat.
Unsalted nuts like almonds, walnuts, and cashews are packed with healthy fats, protein, and essential nutrients. They make a convenient and filling no-salt snack option.
Plain Greek Yogurt
Plain Greek yogurt is a protein-rich and versatile no-salt snack that you can enjoy on its own or with your favorite mix-ins, like fruit, honey, or granola.
Veggie Sticks and Hummus
Hummus, made from chickpeas and tahini, is a tasty and nutritious spread that pairs well with a variety of fresh vegetables. Choose no-salt hummus or make your own at home for a healthy and flavorful snack.
Unsalted Rice Cakes
Unsalted rice cakes provide a low-calorie and crunchy no-salt snack option. Top them with your favorite spread, like almond butter, mashed avocado, or homemade no-salt salsa.
Blend your favorite fruits, vegetables, and liquid base (water, milk, or yogurt) for a refreshing and nutrient-dense no-salt snack. Customize your smoothie by adding unsalted nuts, seeds, or protein powder for an extra nutrient boost.
Air-popped popcorn without added salt is a low-calorie, high-fiber snack that can help satisfy your craving for something crunchy. For added flavor, try sprinkling nutritional yeast or your favorite no-salt seasoning blend on top.
Opt for unsalted pretzels as a no-salt snack option. Pair them with no-salt peanut butter or almond butter for a satisfying combination of complex carbohydrates and healthy fats.
Cheese and Fruit
Pair your favorite cheese with fresh fruit for a no-salt snack that combines natural sweetness with protein and healthy fats. Opt for low-sodium cheese options like Swiss, mozzarella, or goat cheese.
Prepare a jar of overnight oats by combining rolled oats with your choice of milk or yogurt, and your favorite no-salt mix-ins, like fruit, nuts, or unsweetened cocoa powder. Let the mixture sit in the refrigerator overnight for a convenient and nutritious no-salt snack.
Fresh Vegetable Salad
Toss a variety of fresh vegetables like lettuce, cucumber, bell pepper, and cherry tomatoes with a no-salt dressing, such as olive oil and lemon juice. A fresh vegetable salad provides a nutrient-dense and hydrating no-salt snack option.
Chia Seed Pudding
Combine chia seeds with your choice of milk or yogurt and let the mixture thicken in the refrigerator for a few hours or overnight. Chia seed pudding is a no-salt snack option that is rich in omega-3 fatty acids, fiber, and protein.
Opt for unsweetened applesauce as a naturally sweet and no-salt snack option. You can enjoy applesauce on its own or use it as a dip for unsalted pretzels or rice cakes. Alternatively, mix it into your favorite no-salt yogurt or oatmeal for added natural sweetness and a boost of fiber.
For a fun twist, try warming the applesauce and sprinkling it with cinnamon or nutmeg. You can also make your own applesauce by simmering peeled and chopped apples with a splash of water until tender, then mashing or blending them to your desired consistency. Homemade applesauce allows you to control the ingredients and experiment with different apple varieties to find your perfect flavor combination.
Unsweetened applesauce is not only a delicious no-salt snack but also a versatile ingredient that can be incorporated into various recipes as a natural sweetener or as a substitute for fat in baked goods. By including unsweetened applesauce in your snacking routine, you can enjoy a tasty and nutritious treat that fits seamlessly into a low-sodium diet.
Roasted seaweed snacks are a light and flavorful no-salt option that is low in calories and high in nutrients like iodine, vitamin K, and folate. Opt for the no-salt versions or make your own at home for a crunchy and satisfying snack.
Unsalted Sunflower Seeds
Unsalted sunflower seeds are a great source of healthy fats, protein, and essential nutrients like vitamin E and magnesium. Enjoy them on their own or sprinkle over yogurt or a salad for added crunch and flavor.
Cottage Cheese with Fruit
Choose low-sodium cottage cheese and pair it with your favorite fresh fruit for a protein-rich and no-salt snack that is both delicious and satisfying.
Sliced avocado is a creamy and satisfying no-salt snack that provides a good source of healthy fats, fiber, and essential nutrients like potassium and vitamin E. Enjoy avocado on its own or as a topping for rice cakes or whole-grain toast.
Create no-salt cucumber sandwiches by using cucumber slices as the “bread” and filling with your choice of low-sodium ingredients like cream cheese, smoked salmon, or sliced turkey.
Fresh Salsa and Unsalted Tortilla Chips
Make your own no-salt salsa by combining chopped tomatoes, onions, cilantro, and lime juice. Enjoy this fresh and flavorful dip with unsalted tortilla chips or veggie sticks.
Baked Kale Chips
Bake kale leaves in the oven until crispy for a nutrient-dense and no-salt alternative to traditional chips. You can customize your kale chips with your favorite no-salt seasonings, such as garlic powder or smoked paprika.
Ants on a Log
Spread no-salt peanut butter or almond butter onto celery sticks and top with raisins for a fun and nutritious no-salt snack option that combines healthy fats, fiber, and natural sweetness.
Freeze grapes for a cool and refreshing no-salt snack that offers natural sweetness and essential nutrients like vitamin C and antioxidants.
No-Salt Trail Mix
Make your own no-salt trail mix by combining unsalted nuts, seeds, dried fruit, and unsweetened coconut flakes. This nutrient-dense snack provides a mix of healthy fats, protein, and natural sugars to keep you energized throughout the day.
Toss a mixture of low-sodium canned or home-cooked beans, such as chickpeas, black beans, and kidney beans, with chopped vegetables and a no-salt dressing for a protein-packed and flavorful snack.
Stuffed Bell Peppers
Stuff mini bell peppers with low-sodium ingredients like hummus, cream cheese, or tuna salad for a colorful and nutrient-dense no-salt snack option.
Fresh Spring Rolls
Prepare fresh spring rolls by wrapping your choice of fresh vegetables, protein, and herbs in rice paper. Enjoy these light and refreshing rolls with a no-salt dipping sauce, like homemade peanut sauce or sweet chili sauce.
Opt for unsalted, steamed edamame as a protein-rich and no-salt snack option. You can enjoy edamame on its own or toss it into a salad for added texture and flavor.
Fruit and Nut Energy Bites
Combine unsweetened dried fruit, unsalted nuts, and rolled oats in a food processor until a sticky mixture forms. Roll into small balls for a convenient and no-salt snack that provides natural sugars, protein, and healthy fats.
Baked Apple Chips
Thinly slice apples and bake them in the oven until crispy for a naturally sweet and no-salt snack option.
Make your own no-salt granola by combining rolled oats, unsalted nuts, seeds, and unsweetened dried fruit. Bake the mixture with a touch of honey or maple syrup for a crunchy and nutrient-dense snack.
Vegetable Frittata Bites
Whisk together eggs and your choice of chopped vegetables, then pour into muffin tins and bake until set. These vegetable frittata bites are a protein-rich and no-salt snack option that is perfect for on-the-go snacking.
Make your own fruit leather by blending your favorite fruits and spreading the mixture thinly on a baking sheet. Bake at a low temperature until the fruit is dehydrated and pliable. Fruit leather is a naturally sweet and no-salt snack that is a healthier alternative to store-bought fruit roll-ups.
Prepare a small batch of quinoa salad by combining cooked quinoa with your choice of chopped vegetables, such as cucumber, bell pepper, or cherry tomatoes. Toss with a no-salt dressing like olive oil and lemon juice for a nutrient-dense and delicious snack.
Celery and Cream Cheese
Spread low-sodium cream cheese onto celery sticks for a no-salt snack that combines the crunch of celery with the creaminess of cheese.
Roasted Carrot Fries
Slice carrots into thin sticks and roast them in the oven until tender and slightly caramelized for a no-salt alternative to traditional fries. Enjoy these roasted carrot fries on their own or with a no-salt dipping sauce like homemade tzatziki.
Berry Chia Jam
Make your own no-salt berry chia jam by simmering your favorite berries with a bit of water and chia seeds until thickened. Enjoy this naturally sweet and nutritious jam on rice cakes, whole-grain toast, or yogurt.
Spinach and Artichoke Dip
Prepare a no-salt spinach and artichoke dip by combining chopped spinach, canned artichoke hearts, low-sodium cream cheese, and Greek yogurt. Enjoy this flavorful and nutrient-dense dip with veggie sticks or unsalted crackers.
Frozen Yogurt Bites
Spoon your favorite yogurt onto a parchment-lined baking sheet and freeze until solid. Enjoy these frozen yogurt bites as a cool and refreshing no-salt snack option.
Watermelon and Feta Skewers
Thread cubes of watermelon and low-sodium feta cheese onto skewers or toothpicks for a unique and flavorful no-salt snack that combines the sweetness of watermelon with the tanginess of feta cheese.
Cauliflower Rice Sushi
Prepare no-salt cauliflower rice sushi by pulsing cauliflower florets in a food processor until a rice-like texture forms. Use this cauliflower rice to create sushi rolls with your favorite low-sodium fillings, such as cucumber, avocado, or smoked salmon.
Choosing no-salt snacks doesn’t have to be boring or unsatisfying. By exploring a variety of nutritious and flavorful options, you can enjoy delicious snacks that support your overall well-being and help you maintain a low-sodium diet. With these 40 no-salt snack ideas, you’ll never run out of tasty and healthy options to keep your taste buds happy and your sodium intake in check.