Monica Linares

Healthy and savory – seems like a bit of an oxymoron, doesn’t it?
Well, it doesn’t have to be!
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Maybe you’re trying to watch your sugar intake and are tired of sweets and treats.
Perhaps you don’t have much of a sweet tooth and need something new to snack on.
Hey, we hear you! At SnackNation, we believe people should be empowered to eat whatever keeps them energized and satisfied, all the while maintaining a healthy lifestyle.
The good news? There are tons of salty and spicy snacks out there whether you’re looking for salt, spice or a bit of a both. Finding the right healthy savory snack is all a matter of preference, so we’ve gathered some of the best salty and spicy snacks to help you find your new favorite.

Below is our list of healthy savory snacks ranging from grab-and-go options to salty snacks you can prep at home. This list of snacks can serve as some much-needed motivation and inspiration to try something new.
With that, let’s dive in!
Grab-and-Go Savory Snacks 
Most savory snacks are already considered “grab-and-go,” easy to bring along to the office while requiring minimal prep time.
But some snacks are better than others when it comes to being both savory and portable. That’s why we put together our list of healthy savory snacks you can take with you anywhere. With these guilt-free options, you can keep hunger at bay at a moment’s notice.
Meat Snacks and Jerky 

Beef sticks. Turkey jerky. Salami and pepperoni. The list goes on and on.
The number of dried meat snacks out there is seemingly never-ending. In fact, these days you can even find combinations like bison-and-fruit bars which are surprisingly tasty.
On that note, there’s no shortage of flavors and meats to experiment. From spicy and hot to tangy and sweet, if you can imagine a type of meat and flavor profile, chances are there’s a jerky to match.
Also consider that fresh meat and cold-cuts you pick up from the deli can also be convenient snacks, too. Granted you opt for nitrate-free options and keep your meat fresh with a cold pack, meat snacking doesn’t have to require cooking a full-blown meal before you head off to work.
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Nuts and Seeds

High in protein and healthy fats, nuts and seeds are healthy savory snacks that represent the perfect pick-me-up. Much like jerky, there are tons of off-the-wall almond flavors (toasted coconut or habanero, for example) that can keep your snack routine interesting if you’re otherwise bored of plain nuts.
We’d also recommend keeping a few nut bars handy for the sake of having something more substantial available at your desk. Doing so can help you avoid mindless snacking or otherwise giving into cravings. Nut bars pack in some serious protein and flavor, great for supplementing your lunch or fighting that 2:30 PM sluggish feeling.
Corn and Tortilla Chips
Although traditional potato chips might understandably be viewed as junk food, tortilla and corn chips are healthy savory snacks in our book.
How so? For starters, it’s easier than ever to find simple, limited-ingredient chips that are more or less just corn and salt with no weird additives. The key to keeping it healthy with chips is to mind your serving sizes.
Plus, such chips are perfect for pairing with healthy sides as guacamole, salsa or hummus – all of which are savory in their own right. Combine these dips with varieties such as jalapeno lime chips and you have a lot of different flavors to play with.
Veggie Chips 

If you love savory flavors and know that you just aren’t getting enough greens, don’t despair!
Healthy savory snacks such as kale and asparagus chips are all the rage right now for satisfying snackers’ junk food cravings minus the guilt.  Much like regular potato chips, veggie chips come in a number of flavors (sriracha, anyone?) that are surprisingly addictive.
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Avocado 
With the exception of tomatoes, avocados are one of the few naturally savory fruits out there.
Avocados are delicious as part of a savory guacamole, but they’re also a great snack on their own.
Filling? Check.
Brimming with healthy fats? Double-check!
A pinch of salt and pepper can make plain avocado instantly palatable, as can a dash of your favorite hot sauce. For anyone who wants a savory and sweet flavor combination, some salt and honey can make it happen.
Avocados are also notable because they’re one of the few healthy savory snacks with a creamy texture. If you’re bored of crunchy and cripsy, the mighty avocado has you covered.
Popcorn 

Popcorn is a favorite among savory snackers, but butter-covered theater corn is obviously bad news for your health.
That’s why we recommend air-popped, flavored popcorn that doesn’t have any needless fats or excessive calories. If you want to pop your own popcorn but find it boring plain, you can always add in a bit of sea salt and olive oil to spice it up. You can buy bulk kernels for next to nothing and an air-popper is likewise a smart investment if you’re regularly bringing the stuff to work.
Crackers 
Much like corn chips, crackers are an awesome vessel for your veggies and healthy dips. Additionally, you can make mini-sandwiches consisting of crackers, meats and cheeses if you’re in search of something more substantial.
Again, the key with crackers is to watch your serving sizes.
And if plain crackers sound dull to you, sriracha crackers might be the sort of bold flavor you’re looking for.

Rice Cakes 
Rice cakes get a bad rap due to their status as a boring, old-school health food.
Luckily, times have changed!
For example, you can find a wide variety of rice cakes and mini rice crackers which are a far cry from cardboard-style fare you’d find in the grocery store. Additionally, pizza-flavored rice snacks are totally something you should try.
If you’re savvy in the kitchen, you can likewise make your own savory rice cakes with chives and garlic.
Pretzels

Pretzels are a classic snack for satisfying your saltiest cravings.
And yeah, they can be pretty addictive if you aren’t careful.
That’s why we recommend portion-controlled mini pretzels that allow you to get your salty goodness in without going overboard. Pretzels can also be used like crackers and chips to dip in the likes of guacamole or hummus.
Potato snacks 

Chances are if you’re looking into healthy savory snacks, you’ve probably made peace with the fact that potato chips are probably a thing of the past, right?
Well, that doesn’t necessarily mean that you should give up spuds entirely. Sweet potatoes, in particular, are a well-documented superfood due to their high nutritional value. You can find plenty of natural sweet potato chips out there just like you can find additive-free corn chips. Also, roasting your own potatoes at home is a smart way to get in more healthy carbs.
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Cheese snacks 
Don’t forget your dairy! High in protein and surprisingly filling, the right cheeses can qualify as healthy savory snacks if you choose ‘em wisely.
Look for low-fat, pre-portioned cheeses that can be found at any given supermarket. If you’re looking for a savory cheese as opposed to something creamy, start with something like a sharp cheddar.
Oh, and don’t forget about cottage cheese, either. Although it may be plain or off-putting on its own, you can make it savory with some chives and olive oil. Don’t knock it until you’ve tried it!

Simple Savory Recipes 
Given that restaurants and grocery stores often offer fare that’s packed with excess salt or processed ingredients, many of the best healthy savory snacks are the ones you prep from home. Below are some ideas to get you started on some options you can enjoy at home, regardless of your experience level in the kitchen.
Grilled Eggplant and Cilantro Dip 

Eggplant is an underrated savory savory snack when paired with the right seasonings and flavors. This recipe from Healthy Green Kitchen can be paired pita chips, crackers or even your favorite veggie.
Homemade Tomato Chips 

As noted earlier, tomatoes are a rare, naturally savory fruit. This recipe from Running to the Kitchen is quite literally two ingredients (tomatoes and salt) but don’t skimp in the flavor department. It’s worth experimenting with different types of tomatoes with this recipe: just make sure you slice them thin.
This dish does double-duty of being a great side for your meal or something you can bring along to work.
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Raw Seaweed Crunchies

Getting more greens should be a goal of any snacker, and those looking for healthy savory snacks are no exception. This recipe from The Rawtarian provides the blueprint for making awesome seaweed snacks at home. In addition to being savory, these snacks have a hidden sweet side thanks to the subtle notes of raisin, lemon and apple cider vinegar. Definitely a complex flavor profile!
Crispy Curry-Roasted Chickpeas 

Roasted chickpeas are another example of a superfood-turned-snackable. They’re not just good for you: they’re binge-worthy when prepped the right way. This recipe from Epicurious offers a spicy, curry twist that can be quite the kick depending on how much you curry powder you sprinkle on.
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Asian-Flavored Snack Mix 

This snack mix recipe is akin to a classic Chex Mix with a tasty Asian twist. The combination of soy sauce, nuts and popcorn are enough to satisfy just about any savory snack fanatic.
Spicy Guacamole 

Like we mentioned earlier, guacamole can be paired with crisps or veggies if you want to keep your snacking on the lighter side. The serrano chilies in this spicy recipe might cause you to slow down while eating it and hey – that just gives you more time to savor the flavor!
3-Ingredient Arepas 

It’s always nice to have some simple, go-to recipes in your cooking repertoire.  These arepas from the Minimalist Baker only have three ingredients and only take 10 minutes to prep. Don’t let this low-hanging recipe fool you, though: these arepas might end up being your favorite snack if you give ‘em a try.
Easy Vegan Coleslaw

We’re all about healthy habits around here and that means more veggies in your diet! This vegan coleslaw is a great side-dish for sneaking more in, although you could easily bring it to work to serve as your lunchtime salad.
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Health Notes for Savory Snackers
Let’s round off this post with a few health reminders for our savory snackers out there!
If you consider yourself a salt lover, you need to be especially mindful of what kind of salt you’re getting on a regular basis.
Most people don’t think twice about this; however, avoiding iodine deficiency is especially important for people who frequently cook at home. In short, make sure you’re using iodized salt in at least some of your home-cooked meals (versus just sea salt) to give yourself peace of mind.
Also, note that constantly craving salty foods can be a sign of dehydration. If you aren’t regularly drinking water and partaking in some physical activity to get your blood flowing, make it a priority! Eight glasses of water per day are considered standard, but salty snackers should plan on getting more.
Finally, bear in mind that there’s a lot of debate out there over sodium intake and what’s considered “safe.” If you have a family history of high blood pressure or heart issues, it never hurts to take it easy on the salt from time to time and instead opt for more naturally “salty” tasting foods such as olives or tomatoes. We don’t mention this stuff to worry you, but rather guarantee that you’re putting your health first!

Which of Our Healthy Savory Snacks Are on Your List? 
The number of salty and spicy options out there for savory snackers is staggering.
With a bit of experimenting and creativity, you can pick and prepare snacks that will treat your body right while also tasting great!
We are SnackNation are all about switching things up to ensure that you never get bored with your snack options. If you haven’t already, make sure you claim your free sample box to try some of our healthy savory snacks for yourself!

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Ocean Spray may have once conjured up images of bogs and cranberry juice, but the 92-year-old company made waves in 2020 with their arrival of CarryOn, a refreshing CBD beverage born from their Lighthouse Incubator.
In this episode, we talk to CarryOn’s Innovation Lead and Managing Director Chris Petersen about the significance of behemoth brands entering the functional wellness space, the advantages of an Incubator operation, as well as its unique challenges. Chris also gets personal about the mindset shift that came with joining a corporate team after years of solo entrepreneurship and how he combines the best of both worlds for CarryOn.
Links
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Have an idea for the show? Drop us a line! Brandbuilder@snacknation.com.
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Brand Builder is produced by Caroo.

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When it comes to our day-to-day diets, sometimes it’s best to follow the mantra of “keep it simple.”
So in a day and age where fatty, processed foods are the norm, eating more healthy plant-based snacks is a smart move.
Even if you don’t plan on going full-on vegan or vegetarian, the benefits of eating a plant-based diet are well-documented. From a lower risk of heart disease to minding your waistline, eating more whole foods and fewer animal products are both good news for your body.
To be clear, the difference between a vegan and a plant-based diet is that the latter offers a greater sense of flexibility and fewer “hard’ rules.
On a plant-based diet, you might still consume dairy or meat on occasion. However, your end-goal is to eat as clean as possible, focusing on foods that quite literally come from the earth rather than something produced in a factory.
If you’re looking to adopt a more natural diet, we’ve got you covered with our list of healthy plant-based snacks and recipes! This list has something for everyone in terms of flavor and experience level in the kitchen.
Oh, and don’t let the “healthy” part fool you – all of these plant-based options are seriously delicious!
Grab-and-Go Plant-Based Snacks
Think that plant-based snacking needs to be complicated or time-consuming? Think again! Below are some quick grab-and-go snacks that are perfect for the office or when you’re pressed for time.

Photo courtesy of smilingnotes.com
1. Bush’s Best Roasted Chickpeas
We consider roasted chickpeas an elite “super-snack”. Why? Because they’re perfect on the go, completely versatile (think granola snack, salad topping, etc.), and they’re loaded with a surprising amount of nutrition in every bite. In fact, studies show that the high protein and fiber found in these tiny, crunchy seeds can help curb appetite, lower blood sugar, and maintain digestive health. So, which chickpeas should you grab? We love Bush’s Best Roasted Chickpeas for combining all of the health benefits of chickpeas with delicious, real flavor! Their Cracked Pepper flavor adds just enough spice, is gluten-free, and perfectly portioned in a grab-and-go pouch.

2. Smoothies
Fresh fruits and veggies are obvious staples of a plant-based diet. Smoothies offer a tasty and convenient way to get your fill of freshness without burning out.
Seriously, though. From bananas and mangos to blueberries and spinach, the flavor combinations out there are seriously endless. Ideal as a grab-and-go breakfast or something you can sip on throughout the day, you can experiment with a different smoothie every day without running out of ideas.
Despite popular belief, smoothies don’t necessarily have to be time-consuming. As part of a  Sunday meal prep  routine, you can put together your fruit and veggie combinations beforehand and simply blend them up before you head out the door. A thermal cup can keep your smoothies fresh and cold throughout the workday to help you curb your sugar cravings.

3. Plant-based Bars
Sometimes you need a snack that’s no-mess and no fuss.
Hey, we hear you.
We at SnackNation recommend keeping a fruit bar or two at your desk to take care of your afternoon cravings at a moment’s notice. Many of the healthy-plant based snacks on our list do require some degree of prep, so an instant option is always nice. Also, fruit-only bars serve as a guilt-free, filling alternative to candy bars or sugary snacks with little-to-no nutritional value.

4. Dried Fruit
Dried fruit is known as “nature’s candy” for a reason.
We recommend dried fare such as figs, apples, raisins, dates, apples and cranberries to munch on during the workday.
Dried fruit is perfect by itself or as part of a trail mix if you’re looking for something different. For example, this Nature’s Garden mix combines fruit with walnuts, almonds and sunflower seeds to serve as a healthy balance of sweet and savory. Snacks such as spicy banana chips are also worth trying if you really crave off-the-wall flavors.
Sometimes dried fruit gets a bad rap because of added sugar. That’s why it always pays to look at nutritional labels when shopping around for healthy plant-based snacks. For example,  these Sunny Fruit Organic dried figs are just organic figs and water. How’s that for keeping it simple?

5. Fresh Fruit
No matter how you slice it, you can’t ignore the fresh stuff!
Fresh fruits such as bananas, apples and grapes good no-mess options for work. Bananas, in particular, are relatively cheap and can be bought in bulk with no refrigeration required.
We recommend cutting up and pre-portioning your fruits as part of your meal-prep routine if you’ve got the time. This allows you to try out new combinations and avoid any sort of peeling or washing at work.

6. Vegetable Chips
Who said that healthy plant-based snacks can’t taste like “the good stuff?”
Vegetable chips are a prime example of a savory snack that can taste just as good (if not better) than the real deal, all the while containing fewer additives and calories. For example, sweet potato chips, kale chips and roasted seaweed can satisfy your savory cravings minus the guilt.
If you consider yourself a bit of a junk food addict, these snacks are a great place to start on your journey toward a whole-foods, plant-based diet.

7. Fresh Vegetables
We also can’t talk about plant-based eating without talking about, you know, eating plants.
Fresh vegetables are nutritionally dense and are second-to-none when it comes to keeping you full.
Carrots and celery might not seem like the most exciting snacks in the world, but they do have the bonus of requiring little-to-no prep. Some creative dipping sauces such as guacamole and curry sauce can go a long way toward making your raw veggies more palatable, too.

8. Popcorn
It’s easy to forget about the “corn” in popcorn when thinking over healthy snacks.
It all comes down to how you prep it. For example, air-popping your popcorn will help reduce calories, as will avoiding any excessive, buttery toppings.
Bulk popcorn is inexpensive if nothing else. It can also be popped at home and brought to work without losing its freshness if kept in an airtight container.
If you find plain popcorn boring or off-putting, consider some flavors to spice things up. Parmesan popcorn and sea salt popcorn are both great options.

9. Chickpeas
Eaten either roasted or as part of your favorite hummus, chickpeas are full of antioxidants. in addition to having a unique, complex flavor profile, roasted chickpeas are another example of healthy plant-based snacks you can prepare in bulk at home to enjoy to replace traditional junk food.

10. Tofu
Plant-based dieters should rightfully be concerned about their protein intake. The good news? Tofu is a great source of plant-based protein and is a staple substitution for those trying to avoid meat. If you’ve been put off by tofu’s texture in the past, it’s worth experimenting  tofu snack recipes such as tofu jerky or tofu chips to make yourself a believer again.

11. Granola
Whether or not granola is truly “plant-based” is up for debate, but it’s a perfect pairing for so many of the snacks above regardless. Trail mix? Fresh fruit? Smoothies? Granola is a fantastic option for adding in a sweet crunch, and you can make your own granola for next to nothing.

Simple Planet-Based Recipes to Try
Putting together a fully plant-based meal or snack at home is much easier than you might think. Here are some quick and easy plant-based recipes for when you’re looking for something savory, sweet or somewhere in-between.

12. DIY Vegan Trail Mix
Like many healthy plant-based snacks, this recipe from Lean Green Dad is also vegan-friendly.
As noted, trail mix is an awesome way to get your fill of plant-based flavors. This recipe serves as a template that’s so easy to follow for creating your own trail mix time and time again. To simplify, the ratios are half-a-cup of the following:

A raw or dry-roasted nut of your choice
A raw or dry-roasted seed of your choice
An unsweetened dried fruit of your choice
A vegan chocolate or chocolate substitute (carob) of your choice

This leads to a whole slew of sweet or savory options you can experiment with.

13. Garlicky Kale Salad with Crispy Chickpeas
If you think that you’re sick of salads, this recipe from The Minimalist Baker will change your mind.
Combining kale and chickpeas with a tangy tahini dressing, this salad is entirely plant-based and delicious. Ready in less than 30 minutes, this is a prime option for a meal at home or at work.

14. Collard Green Spring Rolls
Another winner from the Minimalist Baker, these spring rolls are even better than what you can get at your favorite Asian restaurant. Veggie and tofu-based, they’re surprisingly filling and the Asian-inspired dressing can be paired with just about any raw veggie. Try it out!

15. 3-Ingredient Peanut-Butter Sesame Cookies
Here’s one to satisfy your sweet tooth! These cookies from Purple Carrot might not sound like much, but pack a punch of flavor with their three ingredients: peanut butter, maple syrup and sesame seeds (all of which are technically plant-based).

16. Sweet and Salty Coconut Chips
This recipe from Purple Carrot is a tropically sweet and savory treat that only takes 20 minutes to put together. Sweetened with natural agave, you can enjoy them as a snack or dessert when your cravings hit.

Plant-Based Substitutes for Snacking and Cooking
Adopting a more plant-based diet doesn’t necessarily mean giving up all of the foods that you love. Below are some common plant-based substitutions that can replicate animal products including dairy and meat-based ingredients.

17. Meat substitutes (black beans, mushrooms, tofu)
If you’ve gone meatless and are totally missing a good burger, we don’t blame you.
Black bean patties and Portobello mushrooms can do the trick for most beef dishes. For chicken or pork, tofu can be used as a substitution. Seasonings and condiments can go a long way for any meat substitutions in terms of flavor and texture.

18. Egg substitutes (bananas, flaxseed)
The debate over eggs and their impact on our health is ongoing. If you’re trying to reduce or replace them, vegan options such as bananas and flaxseed work like a charm for most baked recipes. As a side note, bananas typically work better for desserts (due to their natural sugar) while flaxseed is better for non-sweet dishes.

19. Chocolate substitutes (carob)
Plant-based dieting typically means trying to get away from processed sugars. That said, giving up chocolate can a challenge. That’s where carob comes in. Beyond acting as a natural chocolate substitute, the upsides of carob include a boost in calcium and properties that reduce headaches.

20. Protein powder substitutes (pea protein)
As noted, protein is a concern for those primarily eating healthy plant-based snacks. The good news?  There are a number of vegan protein powders out there, including pea protein, which act as a substitute for old-school whey protein. Some of the best vegan protein powders include brands such as Orgain and Garden of Life

21. Butter substitutes (coconut oil)
If you’re used to cooking with butter and want something plant-based instead, coconut oil is a smart swap that won’t sacrifice flavor. Just be aware of coconut oil’s low smoke point and think “less is more” when it comes to using it for frying.

Quick Tips for Plant-Based Snacking
To wrap things up, here are some quick tips for those looking to eat more healthy plant-based snacks and adopt better snacking habits.
Ease Into It
Remember: you don’t have to go cold-turkey or totally transform your diet overnight.
Instead, take baby steps. For example, replace one of your daily meals with a plant-based dish or vow to give up processed snacks in lieu of healthy, plant-based ones. After that, see how you feel.
It’s better to take smaller steps rather than big, sweeping changes you can’t stick to. On the flip side, you may be surprised at just how easy it is to adjust to plant-based eating once you give it a shot.
Keep an Open Mind
Don’t look at plant-based snacking as “giving up” what you love, but rather than an opportunity to experiment with new snacks and flavors. Many people are put off by veganism because they see it as too restrictive. With plant-based dieting, there is so much out there to enjoy without making too many sacrifices in the grand scheme of things.
Switch It Up!
As is the case with any sort of diet, eating the same snacks over and over will result in boredom and burnout. Keep hunting for new recipes and rotate your snacks regularly (hint: we at SnackNation can certainly help in that department).

How Many of Our Healthy Plant-Based Snacks Have You Tried?
Plant-based eating doesn’t have to be boring – not by a long shot!
There are so many healthy plant-based snacks out there and we consider our list as a solid starting point for anyone looking for more variety.
And to help you experiment with even more plant-based options, make sure to claim your first SnackNation box to see what we have to offer. Happy snacking!

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When Kameron and his coworkers needed natural relief from their high-stress corporate jobs, Kameron developed Half Day CBD, Chicago’s first-ever CBD brand.
When COVID-19 halted Half Day CBD’s booming event activations at Chicago’s popular music festivals, Kameron and his team pivoted to e-commerce.
And when nightmarish 3PLs and fulfillment centers threatened his online customers’ experience, Kameron decided to build his own 3PL. Who does that?!
Where people see challenges, Kameron sees a new opportunity to build a life-changing brand. Not once, but twice.
In this inspiring episode, Kameron Norwood, co-founder of Half Day CBD and PackDash, reveals the surprising secrets and tested strategies that helped him navigate the stigmas of cannabis, launch his first brand and build an ecosystem to support it. Get ready for a crash course in hustling, being resourceful, and never letting roadblocks get in the way of your success.
Links
PackDash
Half Day CBD
Connect with Jay Hirsh on LinkedIn
Have an idea for the show? Drop us a line! Brandbuilder@snacknation.com.
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What’s your biggest takeaway from the episode? Join our invite-only, private Facebook group just for Brand Builder Community members, where you can connect with fellow entrepreneurs and founders, crowdsource ideas, share best practices (or lessons learned), and get your most important questions answered. Join now!
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Brand Builder is produced by Caroo.

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