You can snack better than that! Leave that devitalizing baggage in the past and munch on plant-based, healthy salty snacks that satisfy your cravings without the guilt.

These 37 healthy salty snacks deliver all the savory flavors you crave in better-for-you packages. Meaty eggplant is extremely satisfying. Grilled and blended with cilantro, eggplant becomes as tasty and elegant as any pate. Serve the eggplant on crisp, fresh endives to make a well-rounded snack.

The cook behind Running to the Kitchen makes these delectable tomato chips in the microwave. A healthy chip recipe this fast and easy leaves no room and no need to grab for a bag of greasy potato chips.

Keep some tomatoes on hand to be prepared! This snack is even elegant enough to share with special guests. Broiling takes the rich flavors of eggplant to incredible new heights. Top the broiled bits with cilantro almond salsa for a healthy snack any chef wood swoon over. Get the recipe and instructions from Food Absorbent beets taste good with any marinade you choose.

We recommend whisking up lemon juice, white vinegar, and white or black pepper. Drop in cubes of red or golden beets and let them soak for a few hours or overnight.

The acid in this snack will help stop your cravings in their tracks. Slice some cherry tomatoes in half and drop them in a sealed container. Cover the slices in a marinade made of one part hot sauce, one part vinegar, and just a pinch of sugar. The tomatoes will soak up the savory spice in no time.

Dollop some nutrient-rich hummus into sweet mini peppers to make this picture-perfect salty snack from Eating by Elaine. By itself, popcorn has a pretty solid nutritional scorecard. This Goop recipe adds spirulina, a dried algae rich in sea minerals, to popcorn to create a boosted snack that puts a smile on your face.

Get a fix of nutritious and filling unsaturated fat by making the glorious avocado into a quick and easy snack. Just pit and slice an avocado, sprinkle the slices with salt and pepper, and press the slices one by one onto a wide plate covered in panko breadcrumbs.

The result is a simple crunchy snack with lots of flavor and goodness. Slice up some fresh figs and top them with feta slices or crumbles. The super salty feta cheese compliments the sweet figs to make a savory snack with tons of nutrients, including vitamin A, potassium, and protein.

A little bit of high-flavored kimchi goes a long way, making it a perfectly satisfying salty snack. Pickled anything makes a perfect healthy salty snack.

Brine adds serious flavor to vegetables, and serious flavor will keep you satisfied and stop you from reaching for less-healthy snacks. This Fermented Food Lab recipe for pickled asparagus will get you looking at the green spears as snacks as well as side dishes.

Jicama is crunchy, starchy, and juicy. Sliced into sticks, it makes a snack with a bit more oomph than matchstick carrots. Juicy jicama holds seasonings perfectly, so you can flavor your sticks any way you like.

We recommend some sea salt, cumin, and lime juice. Thick and crunchy radicchio leaves make perfect taco shells. Grab a rich red leaf and fill it with a scoop of canned black beans, a sprinkle of chopped walnuts, and a few cilantro leaves.

Firm radishes are perfect for slicing and stuffing. When filled with garlicky pea hummus and just the right hint of parmesan, radishes take on gourmet heights.

Health Conditions Discover Plan Connect. Nutrition Evidence Based The 16 Healthiest Salty Snacks. Medically reviewed by Kim Chin, RD , Nutrition — By Jillian Kubala, MS, RD on March 2, How we vet brands and products Healthline only shows you brands and products that we stand behind.

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Read more about our vetting process. Was this helpful? Salted macadamia nuts. Homemade sweet potato chips. Whipped goat cheese dip and veggies. Veggie chips. Salted avocado slices or guacamole. Salted nut butter. Deviled eggs. Parmesan crisps. Roasted chickpeas.

Stuffed dates with nut butter and sea salt. Veggie loaded chicken bites. Herbed popcorn. The bottom line. How we reviewed this article: History.

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Salmon roe is "high in a phospholipid form of omega-3 7 , which is scientifically shown to be the most beneficial form, capable of crossing the blood-brain barrier 8 ," Davar explains. It has a slightly salty, fishlike flavor that works well on its own, or as a topping for eggs, crackers, or toast, Davar says.

Edamame is high in mood-enhancing folate and fiber, to keep you feeling full longer. They can be sprinkled with a bit of sea salt or—as Agyeman likes to eat them—drizzled in sriracha.

It's also light and airy, so you can have a few cups in one serving," registered dietitian Adrienne Ngai, R. You can top it with a variety of flavors, like nutritional yeast , salt and pepper, or chili and lime—depending on your preferences. Guacamole , made primarily from avocado , is rich in heart-healthy monounsaturated fat.

In addition to the good fats, functional medicine doctor Frank Lipman, M. Season it with a bit of salt and eat it with veggies, or pair it with grain-free tortilla chips, like these from Siete Family Foods.

Canned chickpeas are an affordable shelf-stable legume that can work in, well, just about everything—including snacks. Simply roast them in olive oil and sea salt to satisfy a salty, crunchy craving.

These beans are rich in magnesium making them a decent bedtime snack , vitamin B6, fiber, and protein. Most cottage cheese brands provide between 15 and 25 grams of protein per cup 9 , according to the U. Department of Agriculture USDA. Protein is essential for muscle recovery and growth, registered dietitian nutritionist Shana Spence, M.

Pair it with tomatoes or crackers for a savory snack. Kale chips i. Because of their hearty texture, these leafy greens hold up well in roasting and make for a crispy, crunchy, salty snack: Potato chip, but make it superfood. Cheese and crackers aka the bare bones of a cheese board serves up protein, fiber, and that touch of sodium you're seeking—all in one.

And unless you suffer from a sensitivity or allergy to dairy, there's no real reason to fear the food. While certain processed cheeses can contain unnecessary additives, dietitian Frances Largeman-Roth, RDN, previously told mbg minimally processed "cheese can absolutely add nutrients, like protein and calcium, to your diet.

Here: 10 of the healthiest cheeses , which you can pair with grain-free crackers, pretzels, or nuts. Cording recommends boiling eggs and sprinkling them with sea salt for a filling, nutrient-dense snack. According to the USDA, boiled eggs 10 contain a considerable amount of protein, selenium, folate, vitamins A and D, and more—making this an affordable, healthy, and easy-to-make snack option.

While roasted broccoli or cauliflower is "maybe not conventional," Cording says both veggies are "delicious as a snack. If that doesn't feel "snacky" enough for you, make this roasted broccoli dip instead. Now that you know what you're snacking on, follow these tips for maintaining a well-stocked snack shelf , and browse these sustainable snacking markets to load up.

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