:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1314034071-9d0690307bdf4a5397c41b26a1390ba4.jpg "A plate with hummus in a bowl surrounded by fresh vegetables like celery carrots cherry tomatoes and bell pepper slices")
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- Healthy savory snacks can satisfy hunger while providing protein, fiber, and healthy fats.
- Options like roasted chickpeas, cottage cheese, and edamame can help keep you full between meals.
- Simple choices like popcorn with pumpkin seeds or a Mediterranean snack plate make it easy to snack healthier.
Chips and pretzels aren't the only savory snack options. Many savory foods can satisfy your salty and crunchy cravings while still offering plenty of nutrients. Choose snacks with protein, fiber, or healthy fats to help keep you full and energized.
1. Roasted Chickpeas
If you're craving something crunchy, roasted chickpeas are an easy swap for chips. Just 1 ounce provides about 6 grams of protein plus 6 grams of fiber. Fiber supports digestion, heart health, and blood sugar control, yet most people don't get enough of it.
Try it: Drain and dry a can of chickpeas, toss them with a drizzle of olive oil, and season with garlic powder, smoked paprika, ranch seasoning, or chili powder. Roast until crispy, or look for pre-roasted versions at the grocery store when you're short on time. If buying packaged roasted chickpeas, compare labels and choose a lower-sodium option when possible.
2. Savory Cottage Cheese Bowl
Cottage cheese works just as well in savory snacks as it does in sweet ones, and it's an easy way to add more protein to your day. One cup of low-fat cottage cheese provides about 25 grams of protein.
Try it: Top a bowl of cottage cheese with chopped cucumbers, tomatoes, bell peppers, or avocado. Finish it with everything bagel seasoning, black pepper, or fresh herbs.
3. Edamame
Edamame is a popular grab-and-go snack because it's high in both protein and fiber. One cooked cup provides about 18.5 grams of protein along with 8 grams of fiber to help keep you full.
Try it: Keep a bag of frozen shelled edamame in your freezer for an easy snack. Microwave it in just a few minutes, then season with sea salt, garlic powder, red pepper flakes, or a squeeze of fresh lemon juice.
4. Popcorn With Pumpkin Seeds
Popcorn can absolutely be part of a healthy snack. Since it's a whole grain, it naturally provides fiber, and pumpkin seeds add protein, healthy fats, magnesium, and iron. Together, they make a satisfying savory snack.
Try it: Air-pop popcorn or make it on the stovetop with a little olive oil. Toss it with roasted pumpkin seeds and season with parmesan cheese, nutritional yeast, or your favorite spice blend.
5. Sweet Potato Chips
Homemade sweet potato chips are an easy way to switch up your usual snack routine. Sweet potatoes provide fiber, potassium, and vitamin A, making them a more nutritious choice than many traditional chips.
Try it: Thinly slice sweet potatoes, lightly coat them with olive or avocado oil, and season with sea salt, garlic powder, paprika, or your favorite spices before baking or air frying until crispy. If you're short on time, you can also find pre-packaged sweet potato chips at the grocery store. Look for options made with simple ingredients, such as sweet potatoes, olive oil, and sea salt.
6. Tuna Salad With Whole Grain Crackers
Tuna packs plenty of protein and also provides heart-healthy omega-3 fats. Pair it with whole-grain crackers for a boost of fiber to make the snack more filling.
Try it: Mix canned tuna with plain Greek yogurt or a little mayonnaise, then stir in diced celery, chopped pickles, mustard, or fresh dill. Scoop it onto whole-grain crackers or enjoy it with sliced cucumbers or bell peppers for extra crunch.
7. Broccoli Cheddar Quinoa Bites
If you have leftover quinoa, turn it into broccoli cheddar quinoa bites for a flavorful, filling snack. Quinoa provides protein and fiber, while broccoli adds fiber, vitamins, and antioxidants. Make the bites ahead of time to grab as an easy snack.
Try it: Mix cooked quinoa with finely chopped broccoli, shredded cheddar cheese, and an egg, then bake until golden.
8. Hummus Dip With Veggies
Hummus with fresh vegetables is a simple and satisfying combination that is easy to customize with whatever vegetables you have on hand. Hummus provides fiber, plant-based protein, and antioxidants that help protect cells from damage.
Try it: Pair hummus with carrots, cucumbers, celery, broccoli, snap peas, or bell peppers. If you want to make it a little more filling, add a hard-boiled egg or a few whole-grain crackers.
9. Mediterranean Snack Plate
If you like Mediterranean flavors, this snack plate is an easy way to satisfy a savory craving. Research suggests that a Mediterranean-style eating pattern may support heart health and lower the risk of chronic disease. This snack includes several staples of the Mediterranean diet and provides protein, fiber, and healthy fats to help keep you full.
Try it: Arrange a plate with your favorite Mediterranean staples, such as olives, hummus, sliced cucumbers, cherry tomatoes, whole-grain pita, and a few cubes of feta cheese.
Tips for Choosing a Healthy Savory Snack
Not all savory snacks are created equal. While chips and crackers can fit into a balanced diet, choosing snacks made with whole-food ingredients can help you stay satisfied longer.
Here are a few tips for making or choosing a nutritious snack:
- Include protein. Foods like cottage cheese, tuna, edamame, hummus, and roasted chickpeas help keep you full.
- Add fiber. Whole grains, beans, vegetables, and sweet potatoes provide fiber that supports digestion, heart health, and blood sugar control.
- Include healthy fats. Nuts, seeds, olives, and avocado add flavor and can make snacks more satisfying.
- Keep the ingredient list simple. When buying packaged snacks, choose options made with simple ingredients and less sodium whenever possible.
