If you’re a salt-and-crunch craver, crinkly packages of pretzels, puffs and chips are tempting go-to munchies. But when you’re trying to rein in high blood pressure, high-sodium snacks can get in the way of your health goals.
Luckily, if you think beyond the bag, there are plenty of delicious snacks that can satisfy a salty/crunchy craving while staying low in sodium. The snacks below fit the bill, whether you’re looking to get cooking, keep things simple or grab it on the go. Bonus: They all contain heart-healthy fibre and potassium.
Each makes 1 serving unless otherwise noted.
Get cooking: A bit of time in the kitchen goes a long way for these savoury snacks.
Air fryer sweet potato chips
Preheat your air fryer to 350°F. Using a mandoline or a sharp knife, thinly slice a medium sweet potato. Rinse the slices in cold water. Spray the sweet potato slices with a little bit of olive oil. Lay the slices out in a single layer and cook for around 10 minutes, or until crispy.
Nutrition Information
Per serving
Calories: 108; Total fat: 1 g; Saturated fat: 0 g; Sodium: 41 mg; Cholesterol: 0 mg; Total carbs: 24 g; Fibre: 4 g; Sugars: 7 g; Protein: 2 g; Potassium: 352 mg
Roasted chickpeas
Makes 3 servings
Preheat oven to 350°F. In a colander, rinse and drain a 425 g can of low-sodium chickpeas. Dry the chickpeas with a few paper towels. Toss with 2 teaspoons of olive oil, 1 teaspoon of smoked paprika and 1 teaspoon garlic powder. Spread on baking sheet and bake for around 40 minutes, tossing every 10 or 15 minutes. Serve immediately.
Nutrition Information
Per serving
Calories: 156; Total fat: 6 g; Saturated fat: 1 g; Sodium: 249 mg; Cholesterol: 0 mg; Total carbs: 18 g; Fibre: 4 g; Sugars: 3 g; Protein: 8 g; Potassium: 27 mg
Homemade salsa with cucumber dippers
Makes 2 servings
In a bowl, combine 3 plum tomatoes, diced; ½ small red onion, diced; ½ small jalapeño, seeds removed and diced; ¼ cup chopped cilantro; 2 tablespoons lime juice; and 2 garlic cloves, minced. Mix and serve with 1 medium cucumber, sliced into rounds.
Nutrition Information
Per serving
Calories: 78; Total fat: 1 g; Saturated fat: 0 g; Sodium: 29 mg; Cholesterol: 0 mg; Total carbs: 18 g; Fibre: 3 g; Sugars: 11 g; Protein: 4 g; Potassium: 653 mg
Keep things simple: A little bit of prep for a whole lot of flavour.
Chili-lime jicama
Peel and cut half of a medium jicama into sticks. Toss with 1 teaspoon lime juice and ¼ teaspoon chili powder or Tajin seasoning.
Nutrition Information
Per serving
Calories: 125; Total fat: 0 g; Saturated fat: 0 g; Sodium: 203 mg; Cholesterol: 0 mg; Total carbs: 29 g; Fibre: 16 g; Sugars: 6 g; Protein: 2 g; Potassium: 494 mg
Carrot sticks with lemon hummus
Dip 10 baby carrots into 2 tablespoons of store-bought lemon hummus.
Nutrition Information
Per serving
Calories: 135; Total fat: 6 g; Saturated fat: 0 g; Sodium: 338 mg; Cholesterol: 0 mg; Total carbs: 16 g; Fibre: 5 g; Sugars: 5 g; Protein: 3 g; Potassium: 237 mg
Celery sticks with tzatziki
Cut 3 celery ribs into thirds for long, dippable sticks. Mix ½ cup of nonfat Greek yogurt with ¼ cup shredded cucumber, 1 chopped garlic clove, and any herbs like dill or mint to taste.
Nutrition Information
Per serving
Calories: 123; Total fat: 1 g; Saturated fat: 0 g; Sodium: 165 mg; Cholesterol: 5 mg; Total carbs: 17 g; Fibre: 4 g; Sugars: 7 g; Protein: 15 g; Potassium: 759 mg
Red bell pepper with everything bagel avocado mash
Makes 2 servings
Remove stem and seeds from 1 red bell pepper; slice each half four times into thick strips. Halve a ripe avocado and remove pit. In the skin, mash each avocado half with a fork; add a drizzle of lemon juice. Sprinkle each side with ½ teaspoon everything bagel spice blend. To eat, scoop avocado mixture up with pepper strips.
Nutrition Information
Per serving
Calories: 145; Total fat: 20 g; Saturated fat: 4 g; Sodium: 106 mg; Cholesterol:0 mg; Total carbs: 18 g; Fibre: 8 g; Sugars: 7 g; Protein: 3 g; Potassium: 718 mg
Parmesan popcorn
Spray 2 cups of air-popped popcorn with a bit of olive oil and toss with 2 teaspoons of grated Parmesan cheese. Just a bit of cheesy flavour will go a long way.
Nutrition Information
Per serving:
Calories: 231; Total fat: 5 g; Saturated fat: 2 g; Sodium: 244 mg; Cholesterol: 10 mg; Total carbs: 39 g; Fibre: 7 g; Sugars: 0 g; Protein: 10 g; Potassium: 158 mg
Grab it on-the-go: Keep these snacks on hand for when you have no time at all—or find them at a convenience store when you’re out and about.
Dry roasted edamame
A 1/3 cup serving of this snack food is perfect for eating on its own, or mixed with dried fruit, nuts or wholegrain cereal for a protein-packed trail mix.
Nutrition Information
Per serving:
Calories: 130; Total fat: 5 g; Saturated fat: 1 g; Sodium: 140 mg; Cholesterol: 0 mg; Total carbs: 9 g; Fibre: 6 g; Sugars: 1 g; Protein: 14 g; Potassium: 530 mg
Unsalted in-shell pistachios
In-shell pistachios are a tasty and fun food to eat. Even if you’re used to the salted varieties, the unsalted ones will make for a surprisingly savoury treat. Try ½ cup unsalted in-shell pistachios for a satisfying crunchy snack.
Nutrition Information
Per serving:
Calories: 150; Total fat: 13 g; Saturated fat: 1.5 g; Sodium: 0 mg; Cholesterol: 0 mg; Total carbs: 8 g; Fibre: 3 g; Sugars: 2 g; Protein: 6 g; Potassium: 280 mg