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  6. 17 Satisfying Low-Sodium Snacks That Are High in Fiber

17 Satisfying Low-Sodium Snacks That Are High in Fiber

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD February 22, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Roasted Buffalo Chickpeas

Get your snack on between meals with these recipes that contain at least 3 grams of fiber per serving. Since it takes more time to digest fiber, these snacks will keep you feeling satisfied for longer. Plus, the snacks are also low in sodium, making them a good choice for folks wanting to limit their intake. Recipes like our Caramel Delight Energy Balls and Roasted Buffalo Chickpeas are so tasty, you'll want to make a batch every week.

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Caramel Delight Energy Balls

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Think of these easy no-bake cookies as a healthy makeover of one of our favorite Girl Scout Cookies--chewy caramel, dark chocolate and toasted coconut come together with fiber-boosting oats instead of sugar and flour. And the best part? They take only 15 minutes from start to finish.

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Roasted Buffalo Chickpeas

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Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.

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Chocolate-Peppermint Energy Balls

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These festive no-cook energy balls have all the flavors you love in peppermint-chocolate bark but in healthy snack form. Whip up a batch for an office or after-school treat, or take them along to a holiday cookie swap. The recipe is easily doubled or even tripled. Be sure to store the bites at room temperature rather than the refrigerator--the moisture from the fridge will melt the candy cane coating.

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Almost Chipotle's Guacamole

Almost Chipotle's Guacamole
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Make guacamole at home that tastes just like it came from Chipotle--but don't worry, our version won't be extra! This deliciously fresh guac is perfect for topping burrito bowls or tacos, or serve as an appetizer or healthy snack with tortilla chips and veggies.

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Cranberry-Almond Granola Bars

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There are plenty of granola bar options at the grocery store, but they're also easy (and often healthier) to make at home. Feel free to vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, nuts, seeds and/or chocolate chips for the dried cranberries and nuts in this version. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.

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Avocado Hummus

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This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

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Air-Fryer Crispy Chickpeas

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Air-fried chickpea snacks are intensely flavored and incredibly crunchy. Drying the chickpeas is essential to a good crunch, so don't skip this step. If you have time, leave them out on the counter to dry for an hour or two before frying.

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Cinnamon-Sugar Roasted Chickpeas

Cinnamon-Sugar Roasted Chickpeas
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Roasting canned chickpeas until crispy makes a simple and healthy snack. In this riff on candied nuts, chickpeas are coated with cinnamon sugar to make them irresistible! This snack is best enjoyed the day it is made.

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Avocado & Salsa Cracker

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Avocado and salsa team up for a zesty Southwest-inspired topping on a whole grain crispbread. This snack is packed with fiber, veggies, and healthy fats, and it takes just minutes to put together.

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Toasted Paprika Chickpeas

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Toasted chickpeas are now a popular vegan snack, but why spend extra money buying them at the health food store when you can easily make them yourself? They're delicious as a snack but also make a wonderful salad topping.

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Everything Bagel Microwave Popcorn

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Full of umami-rich flavors inspired by the classic bagel, this easy popcorn snack is sure to make your mouth water.

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Peanut Butter, Blueberry & Oat Energy Squares

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These one-bowl, no-bake energy squares ensure a quick way to refuel during long meetings, tough workouts or that mid-afternoon energy slump. Feel free to swap the blueberries for your favorite dried fruit and the pistachios for your favorite nut--but keep the maple syrup as is; we found using less than 1/2 cup resulted in crumbly bars.

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Pressure-Cooker Hummus

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Cooking chickpeas from scratch is the best way to make your own hummus, but it can take hours to soak and cook them yourself. Enter the pressure cooker. Even without an overnight soak, your beans can be done in less than an hour, making this the ultimate last-minute appetizer option.

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Banana & Walnuts

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A handful of walnuts and a potassium-rich banana go a long way as a snack. It's the perfect mix of carbohydrates and heart-healthy fats to keep you energized.

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Sprouted-Grain Toast with Peanut Butter & Banana

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Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast.

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Blueberry-Cashew Granola Bars

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Coconut extract gives these homemade granola bars tropical-inspired flavor. Feel free to swap the blueberries, cashews and flaxseeds for any combination of your favorite dried fruit, nuts or seeds. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.

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Tropical Fruit & Nuts Snack

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With 4 grams of protein and 4 grams of fiber, this healthy packable snack can help you feel full until your next meal.

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    1 of 17 Caramel Delight Energy Balls
    2 of 17 Roasted Buffalo Chickpeas
    3 of 17 Chocolate-Peppermint Energy Balls
    4 of 17 Almost Chipotle's Guacamole
    5 of 17 Cranberry-Almond Granola Bars
    6 of 17 Avocado Hummus
    7 of 17 Air-Fryer Crispy Chickpeas
    8 of 17 Cinnamon-Sugar Roasted Chickpeas
    9 of 17 Avocado & Salsa Cracker
    10 of 17 Toasted Paprika Chickpeas
    11 of 17 Everything Bagel Microwave Popcorn
    12 of 17 Peanut Butter, Blueberry & Oat Energy Squares
    13 of 17 Pressure-Cooker Hummus
    14 of 17 Banana & Walnuts
    15 of 17 Sprouted-Grain Toast with Peanut Butter & Banana
    16 of 17 Blueberry-Cashew Granola Bars
    17 of 17 Tropical Fruit & Nuts Snack

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    17 Satisfying Low-Sodium Snacks That Are High in Fiber
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