There is something about snacks that have salt with crunch which I love.  Many are not always that healthy. So I decided to search out some inspiration for healthy crispy salty snacks. Either enjoy on their own as a snack, or add to daily salads and soups. Recently I tried salted broad beans which were amazing and my inspiration for this post. As I am growing my own vegetables this year Broad beans are now on my list.

Remember that healthy does not mean zero calories; but they do have more nutrition to fuel you and less processed ingredients to drag you down. So I think of them as sprinkles…

The Salt

I was taught that we need salt taste in our body. We just need to keep it in balance (small amounts) and as healthy an option as we can find.
I tend to use Himalayan Pink Salt and Tamari.

The Fat content

Many of these snacks are high in fat and include oil; we need healthy fats in small regular amounts for a whole range of functions in the body. The research does keep changing on what is considered the healthiest oil to cook with. I tend to use olive oil as coconut butter does not agree with me.

Spice it up….

Sometimes it is good to include a sweet taste and Maple syrup would be my choice.
Paprika, Rosemary, Nutritional yeast, garlic powder, onion powder, cayenne, curry, black pepper, Fennel, Dill…the list is endless to what you can create!

Roasting or Toasting…..

In the past my method was to roast a mix of seeds in the oven for a short time without added oil, 5-10 minutes then when they came out I added my Tamari seasoning. Easy and very tasty.
But reading many recipes I see that there are all sorts of different instructions for perfect roasted seeds and nuts
You can toast them in a skillet on the hob. I also came across slow-cooker method and microwave and dehydrating….the choice is yours.

The following are a few recipes that I found to inspire you.

Salted Fava (Broad) beans

The BBC Good food had a one of the very few salted-fava-broad-bean recipes HERE
Now Parmesan-baked-fava-bean-chips caught my attention by amuse your bouche; I would swap nutritional yeast instead of dairy. Read this great recipe HERE

Salty nuts and seeds

Sunflower and pumpkin seeds, and almond and pecan nuts were the most popular for recipes I found online . I have written about benefits of Sunflower HERE and seeds for hormones HERE.

Paleoflourish explain how to use Tamari-roasted-pumpkin-seeds HERE
A year of slow cooking introduced me to crockpot-roasted-spiced-nuts-recipe which is on my to-do list HERE
Letty’s Kitchen explains how to toast sunflower seeds in a skillet HERE

Crispy Chickpeas anyone?

Crispy roasted chickpeas have many health benefits but do seem to be a little tricky to get just right. I keep looking at the recipes and will share how I get on!

So have found for you how-to-make-crispy-roasted-chickpeas-in-the-oven by thekitchn HERE
And from the minimalistbaker their actually-crispy-baked-chickpeas HERE

Over to you..
Hope this has inspired you to have a go at creating your own crispy salty snacks!

If you  enjoyed this approach and would like to learn how to improve your health why not book a personal assessment HERE


  1. Letty / Letty's Kitchen on January 11, 2019 at 4:08 pm

    Hi Joanne, Nice to meet you! Thank you for including my stovetop tamari roasted sunflower seeds in this excellent post about healthy salty snacks!

  2. Fitoru keto on November 14, 2019 at 1:22 pm

    Awesome post! I’m thinking of trying these snacks especially on our movie marathon night this Friday. Thanks for posting!

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