Healthy Snacks That Satisfy Salty Cravings
Wondering if there are any healthy options when you’re craving salty foods? There are! The snacks below curb your craving while providing nutrients. Although healthy in moderation, be mindful of your serving size.
Sodium and Hypertension
The average adult consumes 3,400 mgs of salt per day. However, the daily recommended amount is 2,300 mgs per day, or about 1 teaspoon. Overconsumption of salt is often a vicious cycle. The more you eat, the more you crave.
Excess sodium causes fluid retention, which can increase blood pressure (aka. hypertension), placing undue strain on your heart. When your heart consistently pumps harder to circulate blood, it increases your risk of heart disease, stroke, and other cardiovascular health problems.
Salting Homemade Meals Is Rarely The Issue
The more whole foods you consume, the better, as most salt is consumed in processed and prepackaged foods. Be mindful that foods that don’t taste salty can be high in sodium, even sweet and savory foods. With the rise in healthy snacks and functional foods, it’s easier than ever to find pre-packaged foods that aren’t high in sodium.
#1 Veggie Chips or Pop Corn
If you’re craving potato chips, buy or make veggie chips instead. Veggie chips are fast and easy to make in your air fryer and will curb your cravings for salt and crunch. Kale chips and sweet potato chips are top picks. Or make or buy lightly salted popcorn. There’s a growing range of “healthy” prepackaged popcorn that is low in fat, sugar, and salt.
Boost the nutrients of veggie chips and popcorn with avocado slices, hummus, or other healthy dips.
#2 Fermented Foods
Fermented foods are preserved in vinegar and salt to curb your craving, but they provide vitamins, minerals, and gut-healthy bacteria. Choose flavorful options that are herbed or spicy.
Pair with:
Cheese
Veggie sticks
Olives
Pickles
Sauerkraut
Kimchi
#3 Salty Cheese
Cheese may not be the first thing that comes to mind when you’re craving salty foods, but cheese contains calcium, healthy fats, vitamins, and minerals, including calcium, sodium, and magnesium. Enjoy with whole-grain crackers, fruit, or veggies.
Salty cheese includes:
Goat cheese spread
Feta cheese
Freshly grated parmesan
Cottage cheese
My favorite sweet and salty snack
Watch this video to learn how to make my sweet and salty favorite. It’s a combination of fresh strawberries, feta cheese, balsamic vinegar, and black pepper!
#4 Nuts and Seeds or Nut or Seed Butter
Nuts and seeds are rich in vitamins, minerals, and omega fatty acids. They also contain amino acids that aren’t found in meat or seafood. Salt enhances the flavor of nuts and seeds, making for a salty and healthy snack.
#5 Edamame
Edamame is another nutrient-dense snack with protein, vitamins, and minerals. Keep a bag of flash-frozen edamame in your freezer so that you can steam or boil it and salt to your preference. It only takes a few minutes to prepare.
Craving Salt Not Your Norm?
If salty foods aren’t a typical craving, it may be your body trying to tell you something. Salt is an essential electrolyte mineral. So, if you’re craving salt, it could be that you’re low on sodium. This is most likely to occur if you’re in hot and humid weather or you’ve been sweating heavily. Instead of the foods above, consume an electrolyte beverage or stir-in that contains sodium and other hydrating electrolytes.
Looking For Other Healthy Snacks When You’re Craving Salty Foods?
As a dietitian, I collaborate with my clients to create nutritious meals and snacks that include foods and flavors they love. The foods I choose eliminate the guesswork of meal planning while supporting your unique health and wellness objectives. You’ll feel satiated, satisfied, and good about your dietary choices.