Top 10 Salty Snacks

Sports nutrition
Weight loss
Healthy eating
chickpeas and hummus as a salty snack

Are you more of a sweet or salty person? If you answered "salty", it's probably harder to find nutritious snack ideas for you. In fact, many snack options are based on sweet-tasting foods: fruit, patties, yogurt, granola... Below are 10 savory snack options to satisfy your cravings.

The energizing snack model

In order to get a complete snack, it is advisable to combine a source of carbohydrates and protein. The carbohydrates will provide energy while the protein will provide a satiating effect. The duo provides an energizing and sustaining snack.

Sources of carbohydrates

Sources of protein

  • Whole grain crackers
  • Raw veggies
  • Rice cakes
  • Popcorn
  • Whole wheat pita or English muffin
  • Cheese (in chunks, cottage cheese, ricotta, quark...)
  • Seeds
  • Legumes (grilled, hummus, etc.)
  • Nuts
  • Eggs
  • Smoked salmon
  • Chicken spread
  • Tuna
  • Tofu 

1. Raw veggies and hummus

Prepare our traditional homemade hummus or one made with lentils and roasted peppers.

2. Whole grain crackers and cottage cheese

Choose crackers with a whole grain as the first ingredient (e.g. whole wheat flour, quinoa or brown rice).

3. Roasted chickpeas

Making homemade crispy chickpeas is very easy and economical. If you have an air fryer, use it to prepare them for a perfect result.

4. Trail mix with popcorn

Popcorn is perfect for mixing with salted nuts and seeds in a trail mix. You could even add some of your roasted chickpeas to the mix.

5. Rice cake with nut butter

Spread a rice cake with almond or peanut butter.

6. Omelette Muffins

A different way to incorporate hard-boiled eggs into a snack.

7. Whole wheat pitas and tofu spread

This spread is a good option for taming tofu.

8. Cucumber slices and tuna spread

Dip cucumber slices into one of our three versions of tuna spread.

9. English muffin and egg or chicken salad

Reduce the amount of mayonnaise in your salads by adding cottage cheese or plain yogurt for a higher protein, lower fat version.

10. Raw veggies and Greek yogurt dip

You can also substitute half the mayonnaise or sour cream in any dip recipe.

No matter what your dietary preferences are, you can always find nutritious options that will satisfy your cravings. If you're not sure how to change your habits and stick to your tastes, our dietitians always have plenty of creative ideas to help you achieve your goals! Don't hesitate to book an appointment with a dietitian.

Registered Dietitian Nutritionist