10 Easy Low Sodium Snacks

10 Easy Low Sodium Snacks

Making your own snacks at home is so much healthier for you,you are able to control the sugar, sodium and fat content. All whole fruit is naturally low in salt, and in fact, fruits in general are high in potassium, which may help balance out the negative effects of sodium on health. Here are 10 easy low sodium snacks for you to try.

Fruit Smoothie

For a healthy, satisfying smoothie, blend one cup of dairy plant-based milk, one cup of fruits or veggies and a teaspoon of a low-sodium nut butter.

Vegetable and Dip

Pair raw veggies like baby carrots, broccoli, cucumber, cauliflower, radishes, red bell pepper, and cherry tomatoes with two tablespoons of low-fat, low-salt dressing or a Greek-yogurt based dip, and you've got a filling low-sodium snack that comes in under 200 calories.

Apple and Peanut Butter

Try combining a tablespoon of low-salt or salt-free nut butter with a sliced medium apple for a snack that's less than 200 calories.

Nuts

Try making your own low-sodium trail mix by combining 20 almonds, a small box of raisins, about a dozen cranberries and ¼ cup of sunflower seeds.

You can eat 14 raw almonds without hitting the 100-calorie mark. Plus, they’re rich in fiber and protein, which help keep hunger at bay. There is no sodium content in raw almonds.

5 Easy Low Sodium Popcorn Recipes

The perfect snack for sitting down and watching your favorite TV program, but be careful what you add to your popcorn. Here are 5 of my favorite low sodium popcorn recipes for you to try.

Orange Rosemary: Toss with 1/2 teaspoon rosemary, 1/8 teaspoon orange zest, and 1 dash garlic powder.

Parmesan Parsley: Toss with 3 tablespoons freshly grated Parmesan cheese and 1 teaspoon finely minced fresh parsley.

Spicy Paprika: Toss with 3/4 teaspoon chili powder and 1/4 teaspoon paprika.

Italian: Spray with olive-oil cooking spray and toss with 1 teaspoon Italian seasoning and 1/4 teaspoon garlic powder.

Vegan Cheese: Drizzle with 1 teaspoon coconut oil and toss with 1 1/2 tablespoons nutritional yeast.

Roasted Chickpeas

Rinse a can of garbanzo beans (to eliminate some of the sodium), toss them in oil, and bake at 350 degrees for about 40 minutes, she advises. Then toss with a mix of any low- or no-salt seasonings of your choice. Try curry powder, paprika, cumin, or chili powder for a spicy kick. 

Roasted Beets

 Beets are full of antioxidants and fiber, they are a great low sodium snack as they have proven to lower blood pressure,  it is definitely a super vegetable you need on a low sodium diet.

Turmeric Bombs

Turmeric is a super spice, it has anti inflammatory and here is a great way to add turmeric into your daily diet, these DIY turmeric supplements contain black pepper and quercetin – two ingredients shown to improve the bioavailability of the curcumin that is found in turmeric.

Kale Chips

Season kale leaves with your choice of herbs and spices and bake for 15 to 25 minutes at 250 degrees. Try experimenting with more exotic flavors like maple syrup and balsamic vinegar.

Avocado Dip

Avocado is one of those fruits you can never have enough recipes for..

Parfait

This is my sweet treat, it is sweet and creamy. Simply layer several spoonful's of plain low- or no-fat Greek yogurt with some blueberries, raspberries or ripe fruit slices. Parfaits are a tasty way to combine flavors and textures that make them a satisfying snack. For variety, sprinkle chopped, unsalted nuts between the layers.

Here are 10 Low Sodium Snack Recipes

Salsa

Ingredients

• 8 or 9 cocktail tomatoes (about 8 ounces), quartered
• 2 green onions, white and light green parts only, chopped
• 1 jalapeño pepper, seeded and chopped
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon fresh lime juice

Directions

1. Place tomatoes, onions, jalapeño, cilantro, and lime juice into food processor or shop up finely to your required texture.
2. Pulse until salsa is the consistency you like.
3. Store in refrigerator for up to three days.
   If you don’t like spicy salsa, replace the jalapeno with about 1 tablespoon mild banana pepper or green bell pepper.

Low Sodium Snack Mix

Here is a great low sodium snack mix I keep in my car or in your desk so any time you get a craving have 1/4 cup of this low sodium snack mix and you will get past that hungry period before your next meal.

Ingredients

½ cup unsalted silvered almonds

3 cups whole grain unsweetened cereal (Can mix cereals)

1 cup unsalted, dry roasted soy nuts

1 cup unsalted, dry roasted peanuts

1/2 cup sunflower seeds

½ cup dried cranberries

½ cup seedless raisins

½ cup diced dried apricots (or choice or additional unsweetened dried fruit – such as mixed berries or figs or dates)

Preparation

Mix all ingredients together in a large bowl and serve.

Nutritional information: Makes 28 servings Serving size: ¼ cup

Calories: 110, Fat: 6 g, Saturated Fat: 0.5 g, Sodium: 35 mg 

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood. This sandwich has 405 mg of sodium.

These are 10 very easy low sodium snacks, but if you would like some store bought there are more and more becoming available.

Veggie & Hummus Sandwich

Ingredients

2 slices whole-grain bread

3 tablespoons hummus

¼ avocado, mashed
1/2 cup mixed salad greens

¼ medium red bell pepper, sliced

¼ cup sliced cucumber

¼ cup shredded carrot

Preparation

Spread one slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve.

Low Sodium Side Dishes

Spicy Cauliflower

This is such a great low sodium side dish, cauliflower has many health benefits and with this creamy sweet and spicy chili sauce that is easy to make, you’ll be going back for seconds.

Ingredients

1/2 head cauliflower (cut into bite sized florets)

2 cups panko bread crumbs 

2 large eggs (whisked)

1 tablespoon fresh parsley (finely chopped, optional, for garnish)

2 tablespoons low sodium sweet chili

2 teaspoons Sriracha hot sauce 

1/4 cup low fat mayonnaise 

1 tablespoon honey

Preheat oven to 400°F. Dip cauliflower pieces in egg and then roll in panko until fully coated and place on a baking sheet lined with parchment paper. You will need to use your fingers to press on the coating to help it to stick to the cauliflower bites. Repeat until all cauliflower is coated.

Bake for about 20 minutes or until coating is a dark golden brown and crunchy. 

While cauliflower is cooking, make the spicy sauce. Add all ingredients into a small bowl and whisk until uniform and no mayonnaise lumps remain. Drizzle over finished cauliflower, reserving additional for dipping. Garnish with fresh parsley if desired.

Lo So Summer Vegetables

This impressive looking dish also tastes so good, and while tomatoes are in season add your favorite vegetables and you have a summer favorite, this has only 252 mg of sodium per 1 cup of vegetables.

Ingredients

4 medium tomatoes

1 clove sliced garlic

3 small yellow onions

1 medium zucchini

1 medium squash

1/3 cup extra virgin olive oil

1 teaspoon of dried mixed herbs

Directions

1. Preheat oven to 400°F.
2. Heat oil, garlic and mixed herbs in a small saucepan over medium-high heat until the garlic begins to sizzle, about 1 minute. Remove from heat and set aside.
3. Slice tomatoes, onions, squash and zucchini into ⅛-inch-thick slices. Standing them up on their sides, alternate the tomato, onion, squash and zucchini slices in a circular pattern around the edge of a 9-inch deep-dish glass pie pan or similar-size round casserole dish. Make a second alternating circle in the center. Pack the vegetables tightly: they will shrink while baking.
4. Discard the garlic, if desired, and drizzle the vegetables with the oil.  Bake until the vegetables are tender and starting to brown, about 1 hour. Let cool for 10 minutes before serving.

CRANBERRY BALSAMIC BRUSSELS SPROUTS

Here is one of my favorite Thanksgiving side dishes that are made in my Slow cooker. For 1 cup of sprouts there is only 79 mg of sodium and 130 calories.

Ingredients

• 1 tbsp ground Mustard the lowest sodium you can find
• 1 tbsp Olive Oil extra virgin
• 4 cloves Garlic slivered
• 1/4 cup Water
• 1 lb Brussels Sprouts trimmed and halved
• 1/3 cup dried cranberries or 1/2 cup fresh cut in half
• 1/2 cup Balsamic Vinegar
• 1/4 tsp Ground Black Pepper
• ·        1/2 tsp Paprika
  
  
  Low Sodium Shopping Here

Directions

1. In a medium bowl - thoroughly whisk together the mustard, olive oil, and water
2. In a slow-cooker place the Brussels sprouts, garlic, and cranberries. Add the dressing you just whisked together with the paprika and pepper, and stir all to coat the whole mixture. 
3. Cook on high for 2 hours and 15 minutes or on low for 4 and a half hours. (the sprouts are lightly browned and tender.) 
4. Add the vinegar to a small pot, and bring to a boil. Reduce to a simmer and cook, stirring frequently, until it thickens to a syrup-like consistency, about 12 minutes.
5. Stir the sprouts, drizzle in the vinegar and serve immediately.
   
   
   Low Sodium Cranberry Sauce
   Here is a recipe for the family holiday feast, when you have a turkey this Cranberry Sauce recipe is so delicious and easy to make the day or two before the big day.
   
   You can store leftovers in a sealed container in the refrigerator for 10-14 days. You can freeze the sauce for up to two months.

Ingredients

• 1 12 oz bag Fresh Cranberries
• 1/2 cup Orange Juice fresh squeezed
• 1/2 cup Water
• 1/4 cup Honey
• 1 stick Cinnamon
• pinch Ground Cinnamon
• pinch Ground Ginger
  
  Instructions

In a slow-cooker, add all ingredients and toss to combine.

Cook on low for 3-4 hours

Near the end of the cooking time, use tongs to remove the cinnamon stick. Then use a wooden spoon to break up the cranberries. The sauce will thicken as it cools.

This recipe has only 3 mg of sodium per 2 tablespoon of cranberry sauce.

LOW SODIUM BBQ SAUCE

8 oz. no salt added tomato sauce

3 Tbls brown sugar

1 Tbls white vinegar

pinch of cloves

1/2 small onion chopped

1/4 teaspoon garlic powder

1/4 teaspoon cayenne

1 Tbls honey

2 Tbls pineapple juice

Directions

Combine all ingredients and bring to boil then turn down heat and let simmer about 1-1/2 hours until nice and thick stirring occasionally.

Makes 10 - 15 servings

8 - 11 mg of sodium per serving

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient side dish or even for lunch.

One serving has 489 mg of sodium.

Ingredients

• 1 large sweet potato, scrubbed
• ¾ cup chopped kale
• 1 cup canned black beans, rinsed
•   ¼ cup hummus
•  2 tablespoon of water

Preparation

Prick sweet potato all over with a fork. Microwave on High until cooked through, 7 to 10 minutes

2. Meanwhile, wash kale and drain, allowing water to cling to the leaves. Place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted. Add beans; add a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes.
   
   
3. 
   
4. Split the sweet potato open and top with the kale and bean mixture. Combine hummus and 2 tablespoons water in a small dish. Add additional water as needed to reach desired consistency. Drizzle the hummus dressing over the stuffed sweet potato.
   
   
   Low Sodium Rice
   This low sodium side dish has only 49 mg per 1/3 cup of rice. A citrus taste, combined with almonds, celery, onions and no added salt
   
   

   Ingredients 1½ Tbsp vegetable oil 1¼ C celery, with leaves, rinsed and finely chopped 1½ C onion, finely chopped 1 C water ½ C orange juice 2 Tbsp lemon juice Dash hot sauce 1 C instant white rice, uncooked ¼ C slivered almonds Directions Heat oil in a medium-sized saucepan.  Add celery and onion, and sauté until tender (about 10 minutes).   Add water, juices, and hot sauce.  Bring to a boil over high heat.   Stir in rice, and bring back to a boil.  Cover and turn heat down to simmer until rice is tender and liquid is absorbed, about 5–10 minutes.   Stir in almonds.  Serve immediately. Low Sodium Hot Sauce

   10 red peppers (I use jalapeño’s, milder deseed peppers)

   1 1/4 cup organic white vinegar
   3 cloves garlic sliced thick
   1T Lime juice
   1t paprika

   
   DIRECTIONS
   
   Rinse and slice peppers and place into a medium, non-reactive sauce pan. Add remaining ingredients and bring to a boil.
   
    Reduce heat to low/medium-low, cover and let simmer for 20-25 minutes, or until the peppers are soft and tender.
   
   

   
   

   Once peppers are soft add to a food processor, blender, or ninja and blend until smooth.
   Bottle in an airtight glass container and refrigerate overnight. 
   
   BEET SALAD
   
   An easy but antioxidant rich beet salad that has so many rich health benefits one of them is lowering blood pressure, which is a key part of a low sodium diet. Get your Beet Salad Recipe HERE.
   
   
   

   Get Your 7 Day Low Sodium Meal Plan
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