The holiday season is full of delicious treats — cheese boards, cookies, dips, and more. But for many of us, enjoying the festivities can mean a big hit of sodium that leaves us bloated and uncomfortable the next day. The good news is, you don’t have to sacrifice taste to reduce salt intake. With some simple swaps and creative recipes, you can serve indulgent snacks that keep your holiday gatherings tasty and gut-friendly.
Here are some easy, low-sodium holiday snack ideas that are festive, flavorful, and won’t derail your healthy habits.
1. Roasted Chickpeas
Chickpeas are naturally low in sodium and packed with protein and fiber, making them a filling snack.
Ingredients
- 1 can chickpeas, rinsed and drained
- 1 tsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Black pepper, to taste
Instructions
- Preheat oven to 200°C (400°F)
- Toss chickpeas with olive oil and spices
- Spread on a baking sheet in a single layer
- Roast for 20-25 minutes until crispy, shaking halfway through
- Cool slightly and serve
Serving size: 1/2 cup
Approx calories: 120 calories
2. Mini Caprese Skewers
Fresh, colorful, and indulgent, these skewers are perfect for holiday platters.
Ingredients
- 12 cherry tomatoes
- 12 small mozzarella balls (bocconcini, unsalted if possible)
- Fresh basil leaves
- 1 tbsp balsamic glaze (optional, low-sodium)
- Black pepper
Instructions
- Thread a cherry tomato, a basil leaf, and a mozzarella ball onto small skewers or toothpicks
- Drizzle lightly with balsamic glaze if using
- Sprinkle with black pepper
- Serve chilled or at room temperature
Serving size: 2 skewers
Approx calories: 70 calories
3. Spiced Nuts (Low-Sodium)
A crunchy, flavorful snack without the added salt.
Ingredients
- 1 cup raw almonds or mixed nuts
- 1 tsp olive oil
- 1/2 tsp cinnamon
- 1/4 tsp cayenne pepper (optional)
- 1 tsp maple syrup or honey
Instructions
- Preheat oven to 175°C (350°F)
- Mix nuts with olive oil, spices, and sweetener
- Spread evenly on a baking sheet
- Roast for 10-12 minutes, stirring halfway through
- Cool before serving
Serving size: 1/4 cup
Approx calories: 200 calories
4. Veggie Platter with Herbed Yogurt Dip
Raw vegetables are naturally low in sodium and rich in vitamins. Pairing with a flavorful dip makes them festive.
Ingredients
- Carrot sticks, cucumber slices, bell pepper strips, celery
- 1/2 cup plain Greek yogurt
- 1 tsp garlic powder
- 1 tsp dried dill or fresh herbs
- Black pepper to taste
Instructions
- Mix yogurt with herbs and garlic powder
- Arrange vegetables on a platter with dip in the center
- Serve chilled
Serving size: 1/2 cup veggies + 2 tbsp dip
Approx calories: 50 calories
5. Sweet Potato Rounds with Hummus
A colorful, nutrient-rich alternative to crackers.
Ingredients
- 1 large sweet potato, sliced into 1/4-inch rounds
- 1 tsp olive oil
- 1/4 tsp smoked paprika
- 1/2 cup hummus (low-sodium if possible)
Instructions
- Preheat oven to 200°C (400°F)
- Toss sweet potato slices with olive oil and paprika
- Roast for 20-25 minutes until tender and lightly browned
- Top each round with a small dollop of hummus
- Serve warm or at room temperature
Serving size: 3 rounds with hummus
Approx calories: 90 calories
Tips for Keeping Holiday Snacks Low-Sodium
- Use fresh herbs, spices, citrus zest, and vinegar to add flavor without salt
- Choose unsalted or lightly salted versions of nuts and cheeses
- Focus on fresh fruits and vegetables for naturally low-sodium options
- Limit processed dips and spreads; make your own with yogurt, herbs, and spices
References
Mayo Clinic – Nutrition and Healthy Eating – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating
Harvard T.H. Chan School of Public Health – The Nutrition Source – https://www.hsph.harvard.edu/nutritionsource/