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  6. 29 Satisfying Low-Sodium Snacks That Are High in Fiber

29 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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Apple & Cheddar with Jalapeño Slices

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Apples and Cheddar are a classic pairing, especially in Vermont, and in this healthy snack recipe, the jalapeño adds a zesty zing. If spicy isn't your thing, try this snack with a dash of honey instead.

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Smoky Pumpkin Seeds

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Smoked paprika and garlic powder punch up the flavor in this easy roasted pumpkin seeds recipe.

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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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Parmesan Microwave Popcorn

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Nutty, salty and incredibly crispy, this cheesy popcorn snack is simple to make and sure to be a favorite snack.

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Pumpkin Coconut Energy Balls

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These easy pumpkin-spiced coconut oat balls make a great, packable afternoon snack or a delicious party appetizer.

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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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Za'atar Roasted Pumpkin Seeds

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Za'atar (or zaatar)--a Middle-Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs--livens up roasted pumpkin seeds.

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Hot Cocoa Microwave Popcorn

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When it's chilly outside, enjoy the best of two spectacular snacks with this delicately sweetened popcorn treat made in the microwave.

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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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Blackberry & Cream Cheese Cracker

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Fresh blackberries and light cream cheese make a pretty, sweet topping for a crispbread snack, especially with a little mint sprinkled on top. Besides being beautiful and delicious, blackberries are packed with antioxidants and vitamins.

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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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Fruit & Nuts Snack Mix

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Whip up a big batch of this sweet and salty mix for on-the-go fuel or to have on hand for after-school snacks.

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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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Apple & Pistachios

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This apple & pistachio combo is a well-rounded and satisfying snack.

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Hummus-Stuffed Mini Bells

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Cute mini bell peppers are stuffed with protein-rich hummus in this easy, handheld snack recipe.

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Veg-Out Car Snack

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Long car ride ahead? Resist the urge to pack unhealthy chips and cookies for you and the kids. This healthy vegetable car snack is quick to prepare and can be served up in individual snack bags or pint-size storage containters so it's easier for those backseat folks to enjoy!

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Fruit & Nut Popcorn Trail Mix

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Sweet dried fruit, salty nuts and crunchy popcorn are mixed together to make this super-satisfying, homemade trail mix that travels well.

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    Everything in This Slideshow

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    1 of 29 Caramel Delight Energy Balls
    2 of 29 Roasted Buffalo Chickpeas
    3 of 29 Chocolate-Peppermint Energy Balls
    4 of 29 Almost Chipotle's Guacamole
    5 of 29 Cranberry-Almond Granola Bars
    6 of 29 Avocado Hummus
    7 of 29 Apple & Cheddar with Jalapeño Slices
    8 of 29 Smoky Pumpkin Seeds
    9 of 29 Air-Fryer Crispy Chickpeas
    10 of 29 Parmesan Microwave Popcorn
    11 of 29 Pumpkin Coconut Energy Balls
    12 of 29 Cinnamon-Sugar Roasted Chickpeas
    13 of 29 Avocado & Salsa Cracker
    14 of 29 Za'atar Roasted Pumpkin Seeds
    15 of 29 Hot Cocoa Microwave Popcorn
    16 of 29 Toasted Paprika Chickpeas
    17 of 29 Blackberry & Cream Cheese Cracker
    18 of 29 Everything Bagel Microwave Popcorn
    19 of 29 Peanut Butter, Blueberry & Oat Energy Squares
    20 of 29 Pressure-Cooker Hummus
    21 of 29 Banana & Walnuts
    22 of 29 Sprouted-Grain Toast with Peanut Butter & Banana
    23 of 29 Fruit & Nuts Snack Mix
    24 of 29 Blueberry-Cashew Granola Bars
    25 of 29 Tropical Fruit & Nuts Snack
    26 of 29 Apple & Pistachios
    27 of 29 Hummus-Stuffed Mini Bells
    28 of 29 Veg-Out Car Snack
    29 of 29 Fruit & Nut Popcorn Trail Mix

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    29 Satisfying Low-Sodium Snacks That Are High in Fiber
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