50+ Healthy and Tasty Friday Low Sodium Snack Recipes to Try This Week

Fridays are the perfect day to wind down from a busy week, relax, and indulge in some tasty snacks.

However, if you’re following a low-sodium diet, finding the right snack options that are both satisfying and healthy can be a challenge.

Whether you’re preparing for a movie night, hosting friends over, or just craving a quick bite, it’s important to choose snacks that won’t disrupt your dietary goals.

That’s where these 50+ Friday low sodium snack recipes come in! From crunchy chips and veggie dips to protein-packed bites and fruit-based treats, this collection of recipes has something for everyone.

These snacks are not only low in sodium but also full of flavor, making them the perfect choices for a Friday treat.

By using whole, fresh ingredients and flavorful seasonings, you can create delicious snacks that leave you feeling satisfied and energized.

So, let’s dive into a world of delicious and healthy snack options that will help you end your week on a high note!

50+ Healthy and Tasty Friday Low Sodium Snack Recipes to Try This Week

Low-sodium snacking doesn’t have to mean sacrificing flavor or enjoyment.

With these 50+ Friday low-sodium snack recipes, you can indulge in a variety of tasty treats that are kind to your body and your taste buds.

Whether you’re looking for something light and refreshing, or a savory bite to enjoy during your weekend, these recipes have you covered.

From the crunch of roasted chickpeas to the creamy goodness of avocado toast, every snack in this collection is crafted with your health in mind.

So, next time you’re looking for a Friday snack, remember: you don’t have to compromise on flavor to stay within your sodium limits.

Enjoy your low-sodium snacks, and feel good about what you’re eating!

Baked Veggie Chips

If you’re craving something crunchy and salty but want to keep your sodium intake low, these baked veggie chips are the perfect solution. Made with simple ingredients like sweet potatoes, zucchini, and carrots, they’re easy to prepare and can be seasoned with your favorite herbs and spices. A guilt-free snack that’s packed with vitamins and fiber, these chips are great for any time of day.

Ingredients:

• 1 large sweet potato, thinly sliced
• 1 medium zucchini, thinly sliced
• 1 medium carrot, thinly sliced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon ground cumin
• Fresh parsley (optional for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Slice the sweet potato, zucchini, and carrot as thinly as possible using a mandoline or a sharp knife.
3. Toss the vegetable slices in olive oil and sprinkle with garlic powder, smoked paprika, black pepper, and cumin. Ensure all slices are evenly coated.
4. Spread the vegetable slices in a single layer on the prepared baking sheet.
5. Bake for 20-25 minutes, flipping halfway through, until the chips are crispy and golden brown.
6. Garnish with fresh parsley before serving.

These baked veggie chips are a satisfying and nutritious alternative to traditional salty snacks. With minimal sodium and a wealth of flavor, they’re perfect for those looking to cut back on salt without compromising on taste. The variety of textures from the sweet potato, zucchini, and carrot creates an interesting and flavorful snack. They are also easily customizable with different herbs and spices, making them a versatile addition to your snack rotation.

Hummus and Cucumber Slices

This simple yet refreshing snack is a great way to satisfy your cravings while keeping your sodium intake in check. The cool cucumber pairs wonderfully with creamy, homemade low-sodium hummus, which is both filling and full of healthy fats and fiber. This snack is quick to prepare and is ideal for an afternoon pick-me-up or a light appetizer.

Ingredients:

• 1 cucumber, sliced
• 1/2 cup low-sodium hummus (store-bought or homemade)
• Fresh dill or mint leaves (optional)
• Lemon zest for garnish (optional)

Instructions:

1. Slice the cucumber into thin rounds and arrange them on a serving plate.
2. Spoon the low-sodium hummus into a small bowl or directly onto the plate.
3. Garnish with fresh dill or mint leaves for added freshness.
4. Optionally, sprinkle some lemon zest over the hummus for a tangy twist.
5. Serve immediately, dipping the cucumber slices into the hummus.

This hummus and cucumber snack is as refreshing as it is healthy. The crunchy cucumbers provide a satisfying contrast to the creamy hummus, making it a perfect low-sodium option that doesn’t sacrifice flavor. With the fresh herbs and lemon zest, this snack feels gourmet yet requires minimal preparation. Whether you’re serving it at a gathering or enjoying it on your own, this snack will keep your sodium intake in check while providing a boost of energy and nutrients.

Apple and Almond Butter Slices

An apple and almond butter combo is a classic snack that’s both satisfying and wholesome. This snack is rich in fiber, healthy fats, and antioxidants, while being naturally low in sodium. The sweet and crunchy apple complements the creamy, nutty almond butter for a delicious snack that’s both filling and full of flavor. It’s a great option for those looking to curb their hunger in a healthy way.

Ingredients:

• 1 apple (any variety, cored and sliced)
• 2 tablespoons natural almond butter (unsweetened, no added salt)
• Cinnamon for sprinkling (optional)

Instructions:

1. Core and slice the apple into thin wedges.
2. Spoon the almond butter into a small bowl for easy dipping.
3. Arrange the apple slices on a plate and drizzle or dip them into the almond butter.
4. Optionally, sprinkle a little cinnamon over the apple slices for an extra burst of flavor.

This apple and almond butter slice snack is not only quick and easy but also provides a perfect balance of sweetness and savory. The apple’s natural sugars combined with the rich almond butter create a satisfying treat that curbs cravings without the added sodium. Plus, with the added fiber and healthy fats, this snack keeps you feeling full and energized for longer. It’s an ideal snack for anyone looking for a nutritious and low-sodium option that’s both tasty and wholesome.

Roasted Chickpeas with Spices

These roasted chickpeas are a crunchy, satisfying snack that’s low in sodium but high in fiber and protein. Roasting the chickpeas with a mix of flavorful spices, like cumin, paprika, and garlic powder, brings out a depth of taste without adding excessive salt. Perfect for an afternoon snack or as a topping for salads, these roasted chickpeas are both delicious and nutritious.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon turmeric (optional)
• Freshly ground black pepper to taste
• A pinch of cayenne (optional)

Instructions:

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. After draining and rinsing the chickpeas, pat them dry with a paper towel to remove excess moisture.
3. In a bowl, toss the chickpeas with olive oil and the spices (paprika, garlic powder, cumin, turmeric, black pepper, and cayenne) until evenly coated.
4. Spread the chickpeas in a single layer on the prepared baking sheet.
5. Roast for 30-40 minutes, stirring halfway through, until the chickpeas are golden brown and crispy.
6. Let them cool for a few minutes before serving.

These roasted chickpeas are a fantastic low-sodium snack that delivers plenty of crunch and flavor. The combination of spices creates a bold taste without overwhelming the natural flavor of the chickpeas, making them a perfect snack for those watching their salt intake. Packed with protein and fiber, they’re not only healthy but also filling, which helps to curb hunger between meals. Keep a batch on hand for a quick snack or add them to salads for a delightful crunch.

Greek Yogurt and Berries Parfait

A Greek yogurt and berries parfait is a refreshing and delicious low-sodium snack that is perfect for a midday treat or even as a light dessert. The tangy Greek yogurt pairs perfectly with the sweetness of fresh berries, offering a balance of flavors and a good source of protein and antioxidants. It’s an easy, no-cook snack that takes just minutes to assemble and is perfect for busy days.

Ingredients:

• 1 cup plain Greek yogurt (low sodium)
• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 1 teaspoon honey (optional)
• A few mint leaves for garnish (optional)
• 1 tablespoon chia seeds or granola for added crunch (optional)

Instructions:

1. In a glass or bowl, layer the Greek yogurt and fresh berries.
2. Drizzle honey on top for added sweetness, if desired.
3. Garnish with a few mint leaves and sprinkle with chia seeds or granola for added texture and nutrition.
4. Serve immediately or chill for a bit before enjoying.

This Greek yogurt and berries parfait is a low-sodium snack that’s both delicious and packed with nutrients. The creamy Greek yogurt provides protein and probiotics, while the berries offer a burst of antioxidants and fiber. It’s easy to customize with your favorite fruits and toppings, making it a versatile option that can be enjoyed any time of day. Whether as a snack or a light dessert, this parfait will satisfy your cravings without the added sodium.

Avocado and Tomato Salad

This refreshing avocado and tomato salad is a simple yet flavorful low-sodium snack. With ripe avocados, juicy tomatoes, and a zesty lemon dressing, this salad is full of healthy fats, vitamins, and antioxidants. It’s a great way to get your daily dose of healthy fats while keeping your sodium intake low. It’s perfect for a quick snack or as a side dish to complement any meal.

Ingredients:

• 1 ripe avocado, diced
• 1 large tomato, diced
• 1 tablespoon extra virgin olive oil
• Juice of 1/2 lemon
• Freshly ground black pepper to taste
• Fresh basil leaves, torn (optional)

Instructions:

1. In a bowl, combine the diced avocado and tomato.
2. Drizzle with olive oil and fresh lemon juice.
3. Season with black pepper to taste and toss gently to combine.
4. Garnish with fresh basil leaves, if desired.
5. Serve immediately, or chill for 10-15 minutes before serving for enhanced flavor.

This avocado and tomato salad is a light and healthy snack that’s perfect for any time of day. The creamy avocado complements the juicy tomatoes, creating a well-balanced snack with healthy fats and a refreshing citrusy kick. With minimal ingredients and no added salt, this salad is a great option for those who want to keep their sodium intake low while enjoying a flavorful, nutrient-dense snack. It’s a great choice for anyone looking to eat clean without sacrificing taste.

Cucumber and Tomato Salsa

This cucumber and tomato salsa is a light, refreshing snack that’s perfect for summer or any time you’re craving something fresh and low in sodium. The crispness of cucumber combined with the juiciness of ripe tomatoes creates a satisfying, flavorful salsa that can be enjoyed on its own or as a topping for whole-grain crackers or a light tortilla. It’s easy to make, with a zesty kick from lime and a hint of fresh herbs for added depth.

Ingredients:

• 1 large cucumber, peeled and diced
• 2 medium tomatoes, diced
• 1/4 red onion, finely chopped
• 1 tablespoon fresh lime juice
• 1 tablespoon fresh cilantro, chopped
• Freshly ground black pepper, to taste

Instructions:

1. In a medium bowl, combine the diced cucumber, tomatoes, and red onion.
2. Add the lime juice and chopped cilantro, mixing gently.
3. Season with freshly ground black pepper to taste and stir until all ingredients are evenly incorporated.
4. Chill in the refrigerator for at least 10 minutes to let the flavors meld together.
5. Serve with whole-grain crackers or as a light side dish.

This cucumber and tomato salsa is a light, low-sodium snack that is both delicious and hydrating. The combination of fresh veggies, lime, and cilantro creates a bright, flavorful bite without the need for added salt. It’s a great option for those looking for a snack that’s refreshing and nutrient-dense, while also being incredibly easy to prepare. Whether enjoyed on its own or with whole-grain crackers, this salsa will satisfy your craving for a savory, satisfying treat.

Carrot Sticks with Tahini Dip

Carrot sticks paired with a creamy tahini dip are an excellent low-sodium snack that provides a crunchy, satisfying texture along with a rich, nutty flavor. The tahini dip, made from ground sesame seeds, adds a dose of healthy fats and protein, while the carrots offer vitamins and fiber. This snack is both filling and nutritious, offering a simple and tasty way to curb hunger while keeping sodium levels in check.

Ingredients:

• 2 large carrots, peeled and cut into sticks
• 3 tablespoons tahini (unsweetened and no added salt)
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1/4 teaspoon cumin
• Freshly ground black pepper, to taste
• Water to thin the dip (optional)

Instructions:

1. Prepare the carrot sticks by peeling and cutting them into thin, even strips.
2. In a small bowl, whisk together the tahini, lemon juice, olive oil, cumin, and black pepper. Add water, a little at a time, until the dip reaches your desired consistency.
3. Arrange the carrot sticks on a plate and serve with the tahini dip.
4. Optionally, garnish with a sprinkle of ground paprika or fresh parsley for extra flavor.

Carrot sticks with tahini dip are a fantastic low-sodium snack that is rich in healthy fats, fiber, and essential nutrients. The creamy tahini dip complements the crisp carrots, creating a satisfying snack that’s both nutritious and delicious. This snack is great for people who are looking to eat healthier without compromising on taste, and it’s perfect for when you’re craving something crunchy yet light. Plus, tahini adds a nutty richness that makes this snack feel indulgent without any added sodium.

Zucchini Noodles with Pesto

Zucchini noodles (or “zoodles”) are a fantastic low-sodium snack option, offering a satisfying and healthy alternative to pasta. Combined with a homemade pesto made from fresh basil, garlic, and olive oil, this snack is rich in flavor, healthy fats, and antioxidants. It’s a quick and easy recipe that’s both light and filling, ideal for a low-sodium snack or a light meal.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1/2 cup fresh basil leaves
• 1 tablespoon pine nuts (or walnuts)
• 1 small garlic clove
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Freshly ground black pepper to taste

Instructions:

1. Spiralize the zucchinis to create noodles and set aside.
2. In a food processor, combine the basil, pine nuts, garlic, olive oil, lemon juice, and black pepper. Blend until smooth, adding more olive oil if necessary to achieve the desired consistency.
3. Toss the zucchini noodles with the pesto until evenly coated.
4. Serve immediately, garnishing with additional basil leaves or a sprinkle of freshly ground pepper.

These zucchini noodles with pesto make a flavorful and healthy low-sodium snack. The zucchini noodles provide a satisfying, low-calorie base, while the fresh pesto adds a burst of herby goodness and healthy fats. This dish is perfect for anyone looking for a light snack that’s both delicious and nutritious. It’s quick to prepare, and the homemade pesto allows you to control the ingredients, ensuring it’s free from excessive sodium. Whether as a snack or a light meal, these zoodles with pesto will leave you feeling satisfied and nourished.

Apple Slices with Almond Butter

Apple slices paired with almond butter create a perfect low-sodium snack that balances sweetness and richness. The crispness of the apple provides a refreshing crunch, while the almond butter adds a creamy texture and nutty flavor, along with healthy fats and protein. This snack is quick to prepare, satisfying, and nourishing, making it ideal for those looking for a wholesome snack option without added sodium.

Ingredients:

• 1 medium apple, cored and sliced
• 2 tablespoons almond butter (unsweetened and unsalted)
• A pinch of cinnamon (optional)
• A few crushed almonds for garnish (optional)

Instructions:

1. Core the apple and cut it into thin slices.
2. Spread almond butter evenly over the apple slices or serve it on the side as a dip.
3. Optionally, sprinkle with a pinch of cinnamon for extra flavor.
4. Garnish with crushed almonds for a crunchy topping, if desired.
5. Serve immediately for a fresh and satisfying snack.

Apple slices with almond butter make a delicious and nutritious low-sodium snack that’s perfect for curbing your hunger. The sweet-tart apple balances beautifully with the creamy almond butter, while the healthy fats from the almonds provide a filling and energy-boosting snack. This snack is easy to make, portable, and packed with vitamins and nutrients. It’s an ideal option for those looking to satisfy their snack cravings while maintaining a low-sodium diet.

Sweet Potato Fries with Yogurt Dip

These baked sweet potato fries are a crunchy, savory snack that’s naturally low in sodium, especially when paired with a tangy yogurt dip. Sweet potatoes are packed with vitamins, minerals, and fiber, making them an excellent snack choice. The yogurt dip is rich and creamy, providing a refreshing contrast to the fries, while keeping sodium levels in check.

Ingredients:

• 2 medium sweet potatoes, peeled and cut into fries
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Freshly ground black pepper to taste
• 1/2 cup plain Greek yogurt (low sodium)
• 1 teaspoon lemon juice
• A pinch of ground cumin (optional)

Instructions:

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Toss the sweet potato fries in olive oil, smoked paprika, garlic powder, black pepper, and any optional spices.
3. Spread the fries out in a single layer on the baking sheet and bake for 25-30 minutes, flipping halfway through, until they’re crispy and golden brown.
4. While the fries bake, combine the Greek yogurt, lemon juice, and cumin (if using) in a bowl, stirring until smooth.
5. Once the fries are done, let them cool slightly before serving with the yogurt dip.

Sweet potato fries with yogurt dip are a low-sodium snack that’s both satisfying and full of flavor. The natural sweetness of the sweet potatoes complements the creamy, tangy yogurt dip, creating a perfect balance of textures and tastes. This snack is not only healthy but also high in fiber and antioxidants, making it a great option for anyone looking to eat well without compromising on flavor. It’s a fun and nutritious snack for both adults and kids alike.

Avocado and Hummus Toast

Avocado and hummus toast is a simple yet delicious low-sodium snack that combines the creamy texture of avocado with the rich flavor of hummus, all on a base of whole-grain toast. This snack is packed with healthy fats, fiber, and protein, making it both filling and nourishing. It’s perfect for breakfast, a light snack, or even as a light meal for when you’re looking for something quick and satisfying.

Ingredients:

• 1 slice of whole-grain bread (low sodium)
• 1/2 ripe avocado, mashed
• 2 tablespoons hummus (unsalted)
• Freshly ground black pepper, to taste
• Red pepper flakes (optional)
• A squeeze of lemon juice (optional)

Instructions:

1. Toast the slice of whole-grain bread until it’s crispy and golden.
2. Spread a layer of hummus on the toasted bread.
3. Top with mashed avocado and season with freshly ground black pepper.
4. Optionally, add a squeeze of lemon juice for a zesty touch or sprinkle red pepper flakes for some heat.
5. Serve immediately and enjoy!

Avocado and hummus toast is a delightful, low-sodium snack that’s as nutritious as it is delicious. The creamy avocado provides healthy fats, while the hummus adds protein and a burst of flavor, all complemented by the whole-grain toast for added fiber. This snack is incredibly easy to prepare, and it can be enjoyed at any time of the day. Whether as a quick breakfast or a satisfying afternoon snack, this toast will leave you feeling full and energized, making it an excellent choice for anyone maintaining a low-sodium diet.

Roasted Chickpeas with Lemon and Herbs

Roasted chickpeas are a crunchy, protein-packed snack that’s naturally low in sodium. Seasoned with fresh lemon juice and a blend of herbs, they make for an incredibly satisfying snack that’s both flavorful and nutritious. These roasted chickpeas are easy to prepare and perfect for those craving something crispy without the added salt. Plus, they’re a great way to boost your intake of plant-based protein and fiber.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Freshly ground black pepper to taste
• A pinch of smoked paprika (optional)

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Pat the chickpeas dry with a paper towel to remove excess moisture.
3. Toss the chickpeas with olive oil, lemon juice, oregano, garlic powder, black pepper, and smoked paprika (if using).
4. Spread the chickpeas in a single layer on the baking sheet and roast for 20-25 minutes, stirring halfway through, until they are golden and crispy.
5. Let them cool slightly before serving.

These roasted chickpeas with lemon and herbs make for a crunchy and satisfying low-sodium snack. They’re full of flavor, thanks to the zesty lemon and aromatic herbs, and provide a great source of fiber and plant-based protein. Perfect for munching on during the day or as a topping for salads, they’re an easy and healthy way to satisfy your snack cravings without compromising on taste. With minimal preparation and maximum flavor, these roasted chickpeas are sure to become a go-to low-sodium snack.

Cabbage and Carrot Slaw

Cabbage and carrot slaw is a vibrant and refreshing low-sodium snack that’s packed with fiber and antioxidants. This simple slaw, made with finely shredded cabbage and carrots, is dressed with a tangy vinegar-based dressing, giving it a crunchy texture and a burst of flavor. It’s a great snack on its own or can be paired with a lean protein for a more filling meal. This slaw is light, nutritious, and perfect for any time of day.

Ingredients:

• 2 cups shredded cabbage
• 1 cup shredded carrots
• 2 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• Freshly ground black pepper, to taste
• A pinch of garlic powder (optional)

Instructions:

1. In a large bowl, combine the shredded cabbage and carrots.
2. In a small bowl, whisk together the apple cider vinegar, olive oil, Dijon mustard, black pepper, and garlic powder (if using).
3. Pour the dressing over the cabbage and carrots, tossing to combine.
4. Let the slaw sit for 10-15 minutes to allow the flavors to meld.
5. Serve chilled or at room temperature.

Cabbage and carrot slaw is a crunchy, low-sodium snack that’s both refreshing and satisfying. The combination of cabbage and carrots offers a nice balance of textures, while the tangy dressing adds a burst of flavor. This slaw is a fantastic way to get more vegetables into your diet while keeping sodium levels low. It’s a great snack to make ahead of time, and it pairs well with a variety of dishes, making it a versatile and healthy option for anyone following a low-sodium lifestyle.

Greek Yogurt and Cucumber Dip

This Greek yogurt and cucumber dip is a light, refreshing, and low-sodium snack that combines the creamy richness of Greek yogurt with the crispness of cucumbers. The yogurt adds a protein boost while the cucumber brings hydration and a cool crunch. Perfect for dipping or as a spread, this snack is low in sodium and packed with flavor, making it a great choice for anyone looking to enjoy a nutritious treat.

Ingredients:

• 1 cup plain Greek yogurt (unsweetened, low sodium)
• 1/2 cucumber, finely diced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh lemon juice
• Freshly ground black pepper, to taste

Instructions:

1. In a medium bowl, combine the Greek yogurt, diced cucumber, fresh dill, lemon juice, and black pepper.
2. Stir until all ingredients are well incorporated.
3. Chill in the refrigerator for at least 10 minutes to allow the flavors to blend.
4. Serve with whole-grain crackers, raw veggies, or as a spread on sandwiches.

Greek yogurt and cucumber dip is a simple and refreshing low-sodium snack that’s perfect for any occasion. The creamy yogurt paired with the cool crunch of cucumber creates a satisfying dip that’s both healthy and flavorful. This snack is not only low in sodium but also packed with protein and antioxidants. It’s versatile, easy to make, and ideal for anyone looking to stay on track with a low-sodium diet without sacrificing flavor. Whether you dip vegetables, crackers, or spread it on your favorite bread, this dip is a go-to snack for a quick, healthy bite.

Note: More recipes are coming soon!