Lots of us find those sweet-and-salty snacks irresistible, but we worry about excess sodium. The good news is, there are plenty of easy-to-prepare snacks that contain half the sodium and all of the flavor.
Key Takeaways:
- The low-sodium snack market is growing and is projected to attain a value of $3.55 billion by 2027
- Americans are snacking more since the onset of the pandemic
- Americans are opting for heart-healthy snacks with less sodium content
- Tasty snacks with half the sodium and all the flavor are easy to prepare
The average American consumes about 3,400 mg of sodium a day, which is considered too high by the Centers for Disease Control and Prevention (CDC). The 2020–2025 Dietary Guidelines for Americans recommends a maximum daily sodium intake of 2,300 mg. This is the equivalent of one level teaspoon of salt. Low-sodium snacks have reduced sodium levels to ensure that the recommended daily intake is not exceeded. This could be anything from 0–100 mg of sodium.
Fun fact: A single serving of salted potato chips contains about 170 mg of sodium.
Factors leading to the increased consumption of low-sodium snacks
A report by the NPD group revealed that Americans have increased their snacking over the last five years. However, many are opting for healthier low-sodium snacks. The following are factors that have contributed to this trend:
- Increased awareness on the negative impact of consuming excessive sodium, such as hypertension and cardiovascular disease.
- Increase lower-sodium options on the market.
- Prolonged indoor confinement and anxiety triggered by the COVID-19 pandemic.
Low-sodium snacks serve to help satisfy cravings without having to worry about exceeding your daily sodium limit. And with the following recipes, they can also provide an avenue to explore your culinary skills and treat your body to some much-needed nutrients. Here are 11 simple reduced-salt snack creations you can make at home.
Reduced-salt snack recipes to try at home
These snacks are easy to prepare and do not require any particular culinary prowess. All you will need are some fresh ingredients and some good attitude.
Let’s dive in.
1. Chocolate-Dipped Frozen Banana Bites
What you will need:
- 3 large bananas
- 1/4 cup natural peanut butter
- 3/4 cup chocolate chips
Method
- Cut the banana in halves and spread peanut butter between the two halves to make a sandwich
- Freeze the bananas for 2 hours
- Melt the chocolate chips
- Dip half the length of the frozen banana sandwiches in the melted chocolate
- Allow chocolate to set
- Serve
2. Air Fryer Tasty Chickpeas
What you will need:
- 15 ounces unsalted chickpeas
- 1 1/2 tablespoons sesame oil
- 1/4 teaspoon paprika
- 2 like wedges
Method
- Place chickpeas in air fryer and add paprika and sesame oil
- Cook at 400 degrees F for 15 minutes, shaking occasionally
- Squeeze lime wedges over the chickpeas when cooked
- Serve warm
3. Garlic Hummus
What you will need:
- 15 ounces (one can) unsalted chickpeas
- 1/4 cup tahini
- 1/4 cup olive oil
- 1/4 cups freshly squeezed lemon juice
- 1 clove garlic
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
Method
- Drain the chickpeas and place in a food processor.
- Add the tahini, olive oil, garlic, lemon juice, cumin, and chili powder
- Puree for 3–5 minutes, until the mixture is completely smooth
- Serve cool
4. Peanut Butter Balls
What you will need:
- 2 cups fresh oats
- 1 cup unsalted peanut butter
- 1/2 cup honey
- 1/2 cup chocolate chips
- 1/2 cup shredded coconut
Method
- Combine all the ingredients in a bowl and stir
- Scoop a tablespoon of the mixture and roll into balls
- Freeze the balls
- Serve when cool
5. Chocolate Peanut Butter Protein Shake
What you will need:
- 1 cup unsweetened soy milk
- 3 frozen bananas
- 1/2 cup low-fat Greek yogurt
- 1 tablespoon cocoa powder
- Tablespoon peanut butter
Method
- Combine all the ingredients in a blender and blend until smooth
6. Blueberry Yogurt
What you will need:
- 1 cup low-fat plain Greek yogurt
- 1/4 cup blueberries
Method
- Pour the yogurt in a glass and garnish with a generous amount of blueberries
7. Avocado Banana Smoothie
- 1 1/2 cups coconut milk
- 1 ripe avocado
- 1 ripe banana
- 1 celery stick, chopped
- 1 cup chopped spinach
- 5 ice cubes
Method
- Place all the ingredients in a blend and blend until you have a very fine smoothie
- Top with ice cubes and serve cold
8. Granola and Yogurt Popsicles
What you will need:
- 11/4 cups low fat plain yogurt
- 1 cup fresh strawberries
- 4 teaspoons maple syrup
- 1 teaspoon vanilla
- 8 tablespoons granola chunks
Method
- Combine the yogurt, 2 teaspoons maple syrup, and vanilla in a bowl
- Pour into 6 popsicle molds in equal amounts
- Mix the granola with the remaining maple syrup
- Pour the granola mixture over the 6 popsicles
- Insert popsicle sticks and freeze overnight
- Serve cold
9. Dried Fruit-and-Nut Mix
What you will need:
- 1/4 cup almonds
- 1/4 cup peanuts
- 1/4 cup dried cranberries
- 1/4 cup pitted dates
- 2 ounces dried apricots
- 2 tablespoons honey
Method
- Combine all the ingredients in a bowl
- Sprinkle honey
- Serve
10. Air Fryer Sweet Potato Chips
What you will need:
- 1 medium-sized sweet potato, sliced
- 1 tablespoon olive oil
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
Method
- Soak the sweet potato slices in cold water for 20 minutes, drain, and pat dry with paper towel
- Place the sweet potato slices in a bowl and add the other ingredients.
- Toss gently and place in air fryer
- Cook at 350 degrees F for 15 minutes or until crisp
- Serve warm
11. Homemade Salsa
What you will need:
- 2 fresh jalapeno peppers
- 3 finely chopped medium-sized potatoes
- 1/4 cup finely chopped bell peppers
- 1/4 cup sliced green onions
- 2 tablespoons cilantro
- 2 tablespoons parsley
- 1 clove fresh garlic crushed
- 1/8 teaspoon sea salt
- 2 tablespoons lemon juice
Method
- Divide the ingredients into two
- Place first half in a blender and blend until smooth
- Pour the blended mixture onto the remaining half and mix evenly
- Cover and chill
- Serve cold
The recipes above are packed with nutrients and easy to prepare. Little to no salt is added, making them low-sodium recipes. That also means that you will have to adapt your taste buds to enjoying less salty treats.
Here is an alternative that doesn’t require adaptation: MicroSalt®.
MicroSalt® boosts the flavor of low sodium snacks
MicroSalt® packs the full flavor of salted snacks while providing 50% less sodium. The micro-sized particles have improved adhesion qualities that will mix well with your snacks. This is the perfect way to reduce sodium intake without having to compromise on flavor.
Contact MicroSalt® today with any questions
Our team strives to create a new way of enjoying food, where great taste and good health go hand-in-hand. MicroSalt® is the proud global winner of the P&G Alumni Network’s 2021 Star Entrepreneur Award, and we’re here to help make healthy eating – and healthy living – a reality. Simply contact us via our message page, connect with one of our international offices, or call 1-877-825-0655 to learn more.
