12 Healthy and Satisfying Low-Sodium Snacks

Posted by Allison Day on January 4, 2016

To keep your sodium intake within the healthy range (ideally less than 1500 mg per day), packing snacks to-go or enjoying them at home is the most nutritious option. Bypass the vending machine and start munching on these 12 tasty snacks that skip the sodium — not the taste.

1 of 12

Strawberry Smoothie

The potassium-packed banana included in this simple smoothie helps to relax blood vessels for reduced blood pressure, benefiting cardiovascular health. A sweet way to counteract sodium’s adverse effects on your health, that without skimping on taste. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/marnies-strawberry-and-banana-smoothie/5979/" target="_blank">Strawberry Smoothie</a>.
2 of 12

Sweet Potato Steak Fries

Baked sweet potato fries just need a pinch of salt to lift their naturally delectable, caramelized flavour. A source of sodium-countering potassium, they’re a great way to conquer your salty, fried cravings without doing a disservice to your health. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/sweet-potato-steak-fries/16955/" target="_blank">Nancy Fuller's Sweet Potato Steak Fries</a>.
3 of 12

Roasted Sweet and Salty Chickpeas

Chickpeas are chock-full of folate, iron, fibre, protein and complex carbs, making them a stellar afternoon snack. Doused with sodium-free spices and just a touch of brown sugar and kosher salt, these tasty bites are baked for a low-sodium, low-fat, high-protein snack that will conquer your indecisive sweet-savoury tooth. Use canned chickpeas without added salt or cook your own. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/roasted-sweet-and-salty-chickpeas-from-the-hot-plate-2286/" target="_blank">Roasted Sweet and Salty Chickpeas</a>.
4 of 12

Olive Oil Popcorn

A typical bag of movie theatre popcorn contains a whopping 1,300 mg of sodium (an entire day’s worth!). Hold the processed salts and margarines, and make popcorn at home using heart-healthy olive oil and just a pinch of salt. A better for you, better tasting bowl of kernels that comes together faster than standing in line at the concession stand. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/olive-oil-popcorn/9567/" target="_blank">Olive Oil Popcorn</a>.
5 of 12

Fruit Salad with Lemon Yogurt Jelly

Wobbly yogurt jellies are a new take on the classic, low-sodium combination of yogurt and fruit. Without a pinch of salt in sight and loaded with calcium, vitamin C and protein, it's a fruity treat that both kids and adults will love. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/fruit-salad-with-lemon-yogurt-jelly/10207/" target="_blank">Fruit Salad with Lemon Yogurt Jelly</a>.
6 of 12

Dried Tomato Hummus

Instead of loads of salt, hummus gets a flavour boost from dried tomatoes and tangy yogurt. Serve this with cucumber slices and celery sticks, both water-packed veggies to help remove excess sodium from the body. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/dried-tomato-hummus-/12069/" target="_blank">Chef Michael Smith's Dried Tomato Hummus</a>.
7 of 12

Cocoa-Nut Almond Butter

Unless you’re buying salt-free, natural nut butters, pre-made options will contain a whack of sodium. Serve this chocolaty spread with banana, a source of heart-healthy potassium, or apple slices. Or, add a scoop to your fruit smoothie for a healthy chocolate shake. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/cocoa-nut-almond-butter/14475/" target="_blank">Cocoa-Nut Almond Butter</a>.
8 of 12

Quick and Easy Granola Bars

Pre-made granola bars are loaded with sodium and a variety of unpronounceable ingredients. Use salt-free, natural peanut butter and trail mix for a no-salt snack that can be adapted to what you have in the pantry. With whole grains, fibre and protein, these bars are a much healthier fast food snack. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/quick-and-easy-granola-bars/14807/" target="_blank">Quick and Easy Granola Bars</a>.
9 of 12

Baked Beet Chips

A typical bag of potato chips will cut into 15–20% of your daily recommended sodium allowance, without offering any nutrition. Beets, on the other hand, contain folate, potassium, fibre, vitamin C and happen to make a brilliant baked “potato” chip. Naturally earthy and savoury, little to no salt is required for this yummy recipe. You can also try salt-free herbs and spices like sage or curry powder to make them your own. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/baked-beet-chips/15813/" target="_blank">Baked Beet Chips</a>.
10 of 12

Healthy No-Bake Fruit Tarts

With a gluten-, grain- and sodium-free crust made with potassium and fibre-rich dates, and filled with low-sodium, calcium-rich yogurt, these tarts are a fresh new way to enjoy the classic combo of fruit and yogurt. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/photos/healthy-no-bake-almond-fruit-tarts/" target="_blank">Healthy No-Bake Fruit Tarts</a>.
11 of 12

Tomato, Peppers and Coriander Salsa

1 cup of pre-made salsa will set you back 1,000 mg of sodium, and that doesn’t include the salty tortilla chips served alongside. Try this quick recipe packed with green peppers, red onion and coriander for a flavourful, low-sodium snack. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/tomato-peppers-and-coriander-salsa/13037/" target="_blank">Tomato, Peppers and Coriander Salsa</a>.
12 of 12

Vegan Chocolate Chip Banana Bread

Bananas contribute cardiovascular-friendly potassium to this egg- and dairy-free quick bread. Naturally flavourful, this recipe needs little salt to make it sing. Skip the chocolate chips and add chopped walnuts, for a more heart-healthy treat. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/vegan-chocolate-chip-banana-bread/15273/" target="_blank">Vegan Chocolate Chip Banana Bread</a>. Allison Day is a cookbook author, nutritionist (RHN) and the creator of the award-winning food blog <a href="http://yummybeet.com/" target="_blank">Yummy Beet</a>.
Start Over

Next Gallery
Metis Herbalist Shares 20 Edible Plants and Weeds Found in Canada
More Galleries