When you’re trying to lose weight, cravings for salty snacks can be a challenge. While it’s easy to reach for a bag of chips or a handful of pretzels, these options are often loaded with empty calories, unhealthy fats, and excess sodium. The good news is that you don’t have to sacrifice flavor to stay on track with your weight loss goals. There are plenty of delicious salty snacks that are both satisfying and nutritious.
By choosing nutrient-dense, low-calorie options like roasted chickpeas, kale chips, or edamame, you can enjoy the flavors you love without compromising your health. Keep the 12 satisfying salty snacks below on hand to help you stay on track and enjoy your weight loss journey with delicious, healthy options.
Roasted Chickpeas

Roasted chickpeas are a crunchy and tasty snack that are high in protein and fiber, making them a great choice for weight loss. This snack not only satisfies your salty cravings, but also keeps you fuller for longer, preventing you from overeating later in the day.
You can easily make roasted chickpeas at home by tossing canned chickpeas with olive oil, salt, and your favorite spices, then roasting them in the oven until crispy.
Popcorn


Popcorn is a whole grain, low in calories and high in fiber, making it a perfect salty snack for weight loss. Air-popped popcorn is the best option because it doesn’t contain the added fat and calories found in many pre-packaged varieties.
Season it with a pinch of sea salt or nutritional yeast for a satisfying, guilt-free treat.
Edamame with sea salt


Edamame is a snack rich in protein, fiber, and essential vitamins. This nutrient-rich combination will fill you up and help regulate your appetite.
Simply steam or boil them and sprinkle with a little sea salt for a quick and healthy snack. You can also mix them into chili sauces for a spicy version.
Greek yogurt with salt, cucumber and tomato


Greek yogurt is high in protein and probiotics, which support digestive health. While it’s typically enjoyed with sweet toppings, a savory version can be just as satisfying.
Add a pinch of salt and chopped cucumber or tomatoes for a Mediterranean-inspired snack that’s both refreshing and filling. Pair your Greek yogurt with carrots or cucumbers for dipping.
Kale Chips


Kale chips are a crunchy, nutrient-dense alternative to traditional potato chips. Kale is packed with vitamins A, C, and K, as well as antioxidants that promote overall health.
To make your own kale, toss kale leaves with olive oil and a pinch of salt, then cook until crispy. You can also try different seasonings like garlic powder or smoked paprika for extra flavor.
Pickles


Pickles are a tangy, low-calorie snack that can satisfy your salty cravings without adding fat or sugar to your diet. They’re also a good source of probiotics, which can aid digestion and support gut health, another important aspect of achieving weight loss goals.
Just be mindful of portion sizes and opt for low-sodium varieties.
Olives


Olives contain healthy monounsaturated fats, which can help you feel full and satisfied. They also contain a variety of antioxidants and anti-inflammatory compounds that promote heart health. A small serving of olives can be a tasty snack that helps satisfy your salt craving.
Turkey Jerky


Turkey jerky is a high-protein snack that is lower in fat and calories than traditional beef jerky. It’s convenient, has a long shelf life, and is perfect for satisfying your salty snack cravings on the go. Turkey jerky is also the perfect snack for road trips! Look for brands that are low in sodium and free of added sugars and preservatives.
Salt and Pepper Hard Boiled Eggs


Hard-boiled eggs are a great source of protein and healthy fats, making them a filling snack that can help curb hunger between meals.
Sprinkle with some sea salt and pepper or your favorite seasoning blend for a tasty and satisfying snack that’s easy to make.
Rice Cakes with Nut Butter


Rice cakes are a crunchy, low-calorie snack that can be topped with healthy toppings. Combined with peanut butter, the protein and healthy fats will help keep you full and satisfied.
Spread a thin layer of almond or peanut butter on top and sprinkle with a pinch of sea salt for a salty, creamy, and crunchy snack.
Sunflower seeds


Sunflower seeds are a nutrient-dense snack that provides healthy fats, protein, and fiber. They are also a good source of vitamins and minerals, including vitamin E and magnesium.
A small handful of sunflower seeds can be a satisfying and crunchy way to curb your salty snack cravings. Opt for unsalted or lightly salted varieties to control sodium levels.
Seaweed Snacks


Seaweed snacks are light, crunchy, and packed with nutrients like iodine, which is essential for thyroid health. These snacks are naturally low in calories but high in flavor, making them a great option for weight loss. Choose plain or lightly seasoned seaweed snacks to keep sodium intake moderate.
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