When you are watching your salt intake, finding snacks that are both healthy and tasty can be a challenge. However, this doesn’t mean that you have to settle for bland food. There are plenty of low-sodium snacks that satisfy cravings without compromising on flavor.
These snacks are great for heart health and managing blood pressure. Additionally, you can stay mindful of what you put into your body. The best part? They’re delicious and easy to prepare or grab on the go.
Whether you’re craving crunchy, sweet, savory, or creamy, there’s a snack on this list for every taste.
Why Choose Low-Sodium Snacks?
Excess sodium in your diet can lead to high blood pressure, kidney strain, and heart issues. According to the FDA, you should limit your sodium intake to 2,300 mg of sodium per day.
This means that one salty snack can eat up your daily limit fast. Choosing low-sodium snacks helps you:
- Maintain healthy blood pressure
- Support heart and kidney health
- Reduce bloating and water retention
- Prevent cravings from spiking
Now let’s dive into some options you’ll enjoy.
15 Delicious Low Sodium Snacks
1. Unsalted Mixed Nuts
Nuts are low in sodium naturally, until they’re roasted and salted. Opt for the unsalted variety to enjoy all the protein, healthy fats, and fiber, without the added salt. Almonds, cashews, walnuts, and pistachios are great choices. A small amount of nuts keeps you full for hours. Additionally, they support your heart health.
Snack Tips:
- Buy raw or dry-roasted unsalted nuts.
- Make your trail mix with dried fruit and seeds.
- Store in small containers for portion control.
2. Sliced Apple With Almond Butter
This classic snack is crunchy and sweet. It is packed with nutrition. Apples are sodium-free. Additionally, almond butter provides healthy fats and protein. Just make sure the almond butter is the no-salt-added kind. It is a satisfying snack without being heavy or salty.
Snack Hack:
- Slice apples ahead of time and drizzle with lemon juice to prevent browning.
- Try different nut butter, like cashew or peanut, for variety.
- Sprinkle cinnamon on top for extra flavor.
3. Veggies And Homemade Hummus
Carrot sticks, cucumber rounds, bell pepper slices, etc., are refreshing and crisp. Pair them with a homemade hummus made from low-sodium chickpeas, tahini, and lemon juice. Store-bought hummus has a high amount of salt. So, homemade is your best bet.
Serving Suggestions:
- Add garlic, cumin, or smoked paprika for a flavor kick.
- Make a big batch and keep it refrigerated for the week.
- Portion into small containers for grab-and-go ease.
4. Greek Yogurt With Berries
Plain Greek yogurt is rich in protein and low in sodium. Add blueberries, strawberries, or raspberries for natural sweetness and antioxidants. This combo feels like a treat but keeps your snack in the healthy zone.
Snack Hack:
- Top with chia seeds or ground flaxseed for extra fiber.
- Use frozen berries if fresh ones aren’t available.
- Stick to plain yogurt. Flavored ones often sneak in sodium and sugar.
Related Post: Greek vs Regular Yogurt
5. Hard-Boiled Eggs
Eggs are one of the easiest snacks that are low in sodium and can be prepared in advance. They’re high in protein and loaded with essential nutrients like vitamin B12 and choline. Keep the seasoning simple. Pepper, paprika, or a pinch of chilli powder works great.
Tips:
- Boil a batch on Sunday and keep it in the fridge all week.
- Slice and eat on whole-grain toast for a more filling option.
- Pair with raw veggies for a mini meal.
6. Rice Cakes With Avocado
Rice cakes are low in sodium and offer a light, crisp texture. Top them with mashed avocado for a creamy, heart-healthy snack. You can add a splash of lemon juice and pepper for more flavor.
Snack Tips:
- Add sliced tomato or radish for texture.
- Sprinkle hemp seeds for extra protein.
- Use whole grain rice cakes for added fiber.
7. Cottage Cheese With Pineapple
Cottage cheese is usually salty, but low-sodium or no-salt-added options exist. You can pair it with pineapple or peaches for a sweet-and-savoury combo. It is packed with casein protein, which digests slowly to keep you full longer.
Serving Ideas:
- Add a sprinkle of cinnamon or nutmeg.
- Mix in sunflower seeds for a crunch.
- Stick to half-cup servings for balance.
8. Oatmeal With Fruit And Nuts
Oatmeal isn’t just for breakfast. It makes a great snack, too. It’s sodium-free and full of fiber. When topped with fresh fruit and nuts, it becomes one of the most wholesome low-sodium snacks around.
Prep Tips:
- Use rolled oats cooked in water or unsweetened milk.
- Add sliced banana, berries, or raisins.
- Stir in almond butter or unsalted walnuts.
Read Also: High Protein Oatmeal
9. Air-Popped Popcorn
Skip the butter-filled microwave bags. Air-popped popcorn is light, crunchy, and a perfect base for creative toppings. It’s a whole grain with fiber and antioxidants. It can easily be a low-sodium snack if you skip the salt.
Flavor Ideas:
- Toss with olive oil and garlic powder.
- Sprinkle with nutritional yeast for a cheesy flavor.
- Add cinnamon and a dash of maple syrup for a sweet version.
10. Edamame (No Salt Added)
Edamame is immature soybeans full of plant-based protein and fiber. Steam them and enjoy hot or cold with lemon juice or chili flakes. Most frozen bags come pre-salted, so check the label or buy unseasoned.
Snack Hack:
- Steam in the microwave for under 5 minutes.
- Store leftovers in the fridge for up to 3 days.
- Toss with sesame seeds for crunch.
11. Protein Smoothie
Smoothies are pretty refreshing. They’re an easy way to sneak in protein without salt. Use Greek yogurt, protein powder, fruits, and unsweetened milk for a nutrient-packed option.
Quick Recipe:
- Blend 1 banana, 1 scoop protein powder, ½ cup yogurt, and ½ cup almond milk.
- Add spinach or flaxseed for extra fiber.
- Avoid protein powders with added sodium.
12. Chia Pudding
Chia seeds expand in liquid and create a pudding-like texture. They are low in sodium and high in omega-3s. On top of this, they are packed with fiber. It is an excellent make-ahead snack for busy weekdays.
To Make:
- Combine 2 tbsp chia seeds with ½ cup almond milk.
- Let it sit overnight in the fridge.
- Top with mango, kiwi, or unsweetened coconut.
13. Avocado Deviled Eggs
This version uses mashed avocado instead of mayo. It is creamy and full of good fats. There is less sodium in it, especially when you skip the salt and use herbs instead.
Snack Tips:
- Mix avocado with lime juice and garlic powder.
- Pipe into halved egg whites.
- Top with red pepper flakes or green onion.
14. Cucumber And Tomato Salad
This hydrating salad is refreshing and perfect for hot days. Both veggies are sodium-free, and when dressed with olive oil and vinegar, they shine with flavour.
Serving Ideas:
- Add chopped herbs like basil or dill.
- Use balsamic glaze for sweetness without sodium.
- Chill before serving for better flavour.
15. Homemade Trail Mix
Most store-bought trail mix is loaded with salt and sugar. Making your own gives you full control. Use a mix of unsalted nuts, seeds, dried fruit, and even a few dark chocolate chips.
Snack Hack:
- Combine almonds, raisins, sunflower seeds, and coconut flakes.
- Store in small jars for portion control.
- Avoid salted or honey-roasted versions.
What to Watch Out For
You will be surprised to know that the snacks that seem healthy can be salty. Here are some things to avoid when you are picking low-sodium snacks:
- Packaged crackers or chips (check the sodium per serving)
- Deli meats or jerky (often very high in salt)
- Flavored nuts (usually loaded with sodium)
- Canned soups or broths (even small cups can have 600mg+ sodium)
- Cheese sticks (some brands are higher in sodium than you’d expect)
Tips for Making Low-Sodium Snacking Easier
- Prep in advance: Wash and cut fruits or veggies for the week.
- Portion your snacks: Pre-portion nuts or trail mix into bags or jars.
- Flavor without salt: Use lemon juice, vinegar, garlic, herbs, and spices.
- Stay hydrated: Sometimes thirst feels like hunger.
- Keep it balanced: Include protein, fiber, and healthy fats for fullness.
Read Also: 20 High-Protein Snack Ideas
The Bottom Line
Finding low-sodium snacks that are delicious doesn’t have to be hard. With a little creativity and label reading, you can enjoy snacks that support your health goals and keep cravings in check.
Remember, small daily choices add up. Replacing salty chips or crackers with fresh fruit, nuts, or homemade options can make a big difference in how you feel, especially if you’re managing high blood pressure or just eating cleaner.
So next time hunger strikes between meals, reach for one of these tasty ideas. Your heart (and taste buds) will thank you.
