For many people, one of the hardest parts about being on a weight loss journey or trying to shed a few pounds is resisting snacking on salty foods.
A lot of people who want to lose weight assume that they have to give up snacking or are left wondering what’s left to eat if they’re being told to ease up on processed and fattening snacks like potato chips and cheesy crackers. However, there are plenty of savory, nutritious snack options that can not only help you feel satiated throughout the day but have ingredients in them that are well-known for being beneficial during weight loss.
Using information from various health experts and dietitians, including Dr. Madhan Kumar Madathupalayam Velusamy of iCliniq and nutritionist Krutika Nanavati, we’ve gathered a list of nine salty and satisfying snacks you can eat and feel guilt-free afterward. These foods are not only tasty but are low in calories and will get you through your weight loss journey. Read more about them below.
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1. Seaweed Snacks
If you're a fan of sushi, then you should definitely be snacking on seaweed. Seaweed snacks like the pre-packaged sheets you can find in the grocery store offer a satisfying crunch and salty taste that is reminiscent of potato chips. Dr. Madhan Kumar explained that "seaweed snacks offer a crunchy and salty alternative to traditional chips, with significantly fewer calories."
Although dried seaweed is super light and airy, it's packed with nutrients and vitamins, like omega-3 fatty acids, which are known to improve your body inside and out.
2. Air Popped Popcorn
It's hard not to love a nice, hearty bowl of popcorn while watching a movie or simply going about your day. However, the popcorn you find at the movie theater, which is often slathered in artificial butter-replicating ingredients, is not what you want to be eating while trying to shed some pounds. Dr. Kumar suggests snacking on an air-popped variety of popcorn.
"Opting for air-popped popcorn ensures you're consuming whole grains and keeping calorie intake in check," he added.
If you consider yourself a 'volume eater,' then this is a great option for you, as you can enjoy a nice bowlful with significantly fewer calories than other processed snack foods.
3. Veggies And Hummus
One of many people's weaknesses is chips and dip, like potato chips and onion dip. However, that's a snack that will likely have you feeling bogged down all day. For a low-calorie alternative that's high in fiber, you should try swapping your chips and dip with vegetable sticks and hummus.
Dr. Kumar recommends cutting up vegetables like "bell peppers, cucumbers, and carrots" and dipping them in nutritious hummus for an extra dose of protein and healthy fats. Just be careful with your portion sizes, as a serving of hummus is typically equal to two tablespoons.
4. Cottage Cheese
Cottage cheese has become super popular again over the years, as it's a very versatile food item that can be used in many sweet and savory dishes.
Registered dietitian and nutritionist Krutika Nanavati notes that cottage cheese is "high in protein," which makes it extra satiating and can help keep you full for longer periods.
You may be seeing a lot of people adding fruit to bowls of cottage cheese, but it's just as delicious as a salty, flavorful snack when you add elements like hot honey or blend it into a protein-packed buffalo chicken dip.
5. Nuts And Seeds
If you're worried about having access to decent on-the-go snacks, then you should buy a few bags of lightly salted or raw mixed nuts and seeds.
"Almonds, walnuts, and chia seeds are nutrient-dense snacks that contain healthy fats, protein, and fiber, contributing to feelings of fullness and reducing the likelihood of snacking on less healthy options," explained Nanavati.
If you're not a fan of eating nuts or seeds on their own, you can create a healthy trail mix at home by combining them with dried fruits. You could also create your own rendition of a to-go protein box by packing a serving of nuts with other filling food items like sliced turkey, low-fat cheese, and more.
6. Whole Grain Crackers & Avocado Spread
If you're a fan of avocado toast, you'll have to give this tasty, salty snack a try, as each bite is like a mini serving of the popular breakfast food. Whole grain crackers are a much better choice than plain white crackers, as they contain more fiber and complex carbohydrates that are more likely to give you sustained energy.
Nanavati recommends pairing a serving of whole-grain crackers with a homemade avocado spread to add a creamy texture to the enjoyable snack. She noted that avocados "provide healthy fats, which help keep hunger at bay for longer periods."
7. Roasted Chickpeas
According to the Mayo Clinic Health System, chickpeas are a super helpful and beneficial ingredient, as they're "naturally low in saturated fat," "nutrient-dense," and "budget friendly."
However, it's understandable if you don't want to eat chickpeas straight out of a can. That's why health experts recommend roasting them in the oven with a tiny bit of olive oil and your favorite spices for an extra crunchy, savory snack.
You can also use them to replace specific proteins in other meals, as the Mayo Clinic notes that "one of the best ways to lower saturated fat intake is to add more plant-based proteins, including chickpeas, to your diet."
8. Cherry Tomatoes
Another fantastic on-the-go snack that you can simply keep popping into your mouth without having to worry about calories is a pack of cherry tomatoes. Many people have found they can eat an entire plastic box of them, as they're tiny, and their acidic taste sometimes makes them a little addictive.
"Cherry tomatoes are not only calorie-efficient but also hydrating and bursting with flavor," said Dr. Kumar. If you need a snack that's a little more refreshing this summer, try packing a bag of cherry tomatoes for your mid-day bite and see what you think.
9. Rice Cakes
If you love carbs but don't want to be snacking on slices of bread or denser starches all day, try whole-grain rice cakes.
"Rice cakes offer a crispy base and are low in calories," noted Dr. Kumar.
However, you're likely going to need something to pair your rice cakes with. Health experts often recommend a serving of a healthy nut butter, like almond butter. You can also go a more savory route and use the same homemade avocado spread mentioned above.
Which low-calorie snack are you going to try first?
