The Best Healthy Savoury Snacks: Our Top 27 at Coles and Woolworths

 

Are you someone who likes savoury snacks but has trouble deciding which ones to buy when you’re at the supermarket? Would you additionally like to know which savoury snacks the experts would choose? Well, savoury friends rejoice!

In this blog, we share the best healthy savoury snacks at Coles and Woolworths supermarkets.

What are the 27 best healthy savoury snacks at Coles and Woolworths supermarkets?

1. Ceres Organics Seaweed Nori 5g

Ceres Organics Seaweed – Seaweed is highly nutritious and naturally rich in iodine which is important for thyroid health. Ceres organic seaweed is bursting with flavour, crunchy and salty. It’s gluten and dairy free and only contains three natural ingredients. Certified organic seaweed, sunflower oil, and sea salt.

2. The Happy Snack Co Roasted Fava Beans Smoky BBQ 150g

Happy Snack Co Roasted Fava Beans Smoky BBQ – This snack is an absolute crowd pleaser, so delicious. Think BBQ chips but without all the additives and preservatives. They are vegan friendly, gluten, nut and dairy free. They contain 6.4g of protein per 25g serve.

3. Eatrite Rice Crackers Tamari Seaweed 100g

Eat Rice Crackers Tamari Seaweed – These crackers are oven baked and delicious with some cheese slices or with some hummus. They are gluten free, only contain three ingredients and are preservative and additive free.

4. Sss Foods Hommus Natural 225g

Sss Foods Hommus Natural – This hummus is free from any vegetable oil, smooth and creamy. Made with chickpeas and tahini which are naturally high in protein, fibre, and calcium. Enjoy a dollop of hummus on top of a salad or spread onto some sourdough.

5. Babybel Mini Cheese Portions 100g

Babybel Mini Cheese Portions – The perfect sized little snack! Rich in calcium and protein, this babybel is perfect on its own or paired with a handful of nuts.

6. Cobs Natural Popcorn Sea Salt 65g

Cobs Natural Popcorn Sea Salt – Simple ingredients and no crap. This popcorn is lightly salted and very morish. It’s gluten and dairy free and contains no additive or preservatives. This popcorn is the perfect movie snack!

7. Ceres Brown Rice Cakes Original 110g

Ceres Brown Rice Cakes – These brown rice cakes are light, crunchy and packed full of the goodness of organically grown wholegrain Jasmine Brown Rice. No ‘nasty’ stuff added. Uses only 3 simple ingredients. Enjoy with some smashed avocado, hummus and tomato for a tasty and healthy snack.

8. Macro Activated Mixed Nuts 250g

Macro Activated Mixed Nuts – This nut mix uses all the best nuts. It’s easy on the stomach and full of antioxidants and nutrients. Enjoy a handful of these nuts with a fresh piece of fruit for the perfect snack.

9. KOOEE! Natural Sea Salt Jerky 30g

Our KOOEE! Natural Jerky is the perfect fix for anyone looking for a healthy savoury snacks option.

Hiking Enthusiasts @luke_douglass says: “Great quality & delicious, it was a great healthy snack while faced with a busy season of my life”

10. KOOEE! Organic Sea Salt Beef Sticks 25g

If you’re looking for some healthy savoury snacks, our KOOEE! Organic Beef Snack Sticks a great choice!

Thanks to @eat.witheloise for sharing this grazing board with our beef sticks. Eloise says… Packed full of nutrients and natural ingredients, their snacks are low in sugar and fat and high in protein 💪⁠

What are the best savoury biscuits at Coles and Woolworths?

Savoury biscuits are handy to have in the cupboard for a quick snack. They pair well with dips like hummus or guacamole, cheese, chopped veggies like cucumber, carrot and celery. 

For a healthy balanced savoury snack make a snack platter with cucumber, carrot, a few crackers, a few slices of cheese and 2 tablespoons of hummus. 

Here is our list of savoury biscuits:

11. Dairyworks Tasty Cheese & Rice Crackers 120g

Dairyworks Tasty Cheese & Rice Cracker – Cheese and crackers made with whole grain brown rice. Enjoy as is!

12. Always Fresh Olive Oil & Sea Salt 120g

Always Fresh Crustini Olive Oil & Sea Salt – Uses extra Virgin Olive Oil, perfectly paired with soft cheese or pate. 

13. Ceres Brown Rice Cakes Original 110g

Ceres Brown Rice Cakes Original – Made from organically grown whole grain jasmine brown rice. Only 3 ingredients Jasmine Brown Rice, Water, Sea Salt.

14. Table Of Plenty Rice Cakes Rosemary Sea Salt 60g

Table Of Plenty Sharepack Rosemary & Sea Salt Mini Rice Cakes – Made from brown, red and black rice and lightly seasoned with salt and rosemary.

15. Olina’s Lavosh Crackers Natural 100g

Olinas Lavosh New Natural Crackers – Simple ingredients, no nasty oils, crispy and light. Perfectly paired with cheese or hummus.

16. Olina’s Simply Seed Crackers Original 80g

Olina’s Mixed Seed Natural Simply Seed Cracker – Made with the goodness of seeds. These crackers are wholesome and delicious. 

17. Tuckers Rosemary & Rock Salt Crackers 110g

Tuckers Natural Artisan Cracker Rye Rosemary – Crunchy and light, these crackers are delicious with dips, cheese or enjoyed on their own. Lightly seasoned with rosemary.

18. Taste Traders Fig Pepper & Honey Gourmet Crackers 100g

Taste Traders Fig Pepper & Honey Gourmet Crackers – These crackers are a little bit sweet, so would pair well with a vintage cheese. 

19. Carman’s Sourdough Super Seed Crispbread 120g

Carmans Sourdough Superseed Crispbread – Uses a sourdough culture, poppyseeds, linseeds and quinoa. These crispbreads are delicious. 

20. Back To Basics Veggie Crackers Capsicum & Sweet Potato 45g

Back To Basics Veggie Crackers Capsicum & Sweet Potato – Loaded with Sweet Potato, Red Capsicum, nuts and seeds, these crackers are very wholesome.

21. Sunbites Caramelised Onion & Balsamic Snack Crackers With Quinoa 120g

Sunbites Caramelised Onion & Balsamic Snack Crackers – Made from Corn, Wheat, Oats, these crackers are bite sized and tasty.

What are the best savoury snacks for Christmas?

The best savoury snacks for Christmas should be quick to make with simple ingredients (so you can focus on the main meals!), easy to eat with your hands and delicious. 

Below are a few recipes and ideas for this Christmas!

The Back To Basics Veggie Crackers Capsicum & Sweet Potato would go perfectly with the Meredith Dairy Goats Cheese Chevre Dill or a tasty dill and nutmeg cream cheese dip. 

Dill and Nutmeg Cream Cheese Dip Recipe – serves:

Ingredients:

  • 150g of softened cream cheese 
  • 1/2 cup olive oil mayonnaise
  • 1/4 cup sour cream
  • 3 green onions, finely diced
  • ¼ cup finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh dill
  • ¼ teaspoon of nutmeg
  • Salt and pepper to taste

Method:

Mix the cream cheese, mayonnaise and sour cream together in a bowl with beaters. Stir until the dip is smooth and creamy. Mix in the herbs, onion, nutmeg and salt and pepper. Serve with crackers or freshly chopped carrots, cucumber and celery. 

Another good savoury finger food for Christmas are these mini cucumber sandwiches.

Please see the recipe below:

Savoury Cucumber Sandwiches Recipe – serves 12

Savoury cucumber sandwiches are easy to grab and eat little snacks, perfect for Christmas day.

Ingredients:

  • 1 x packet Always Fresh Olive Oil & Sea Salt Crustini Bruschetta Toasts
  • 1 200g tub of Cottage cheese
  • 1 continental cucumber 
  • Fresh dill 

Method:

Place 1 teaspoon of cottage cheese on top of each little crostini toast, top with a thin slice of cucumber and a few pieces of dill. 

Are there any healthy gluten free savoury snacks at Coles and Woolworths?

There are lots of gluten free savoury snacks at coles and woolworths, that are not only healthy, but tasty too. Please see the ones we recommend below:

22. Spliits Crispbread Pumpkin 130g

Spliits Crispbread Pumpkin – Made with chickpeas, pumpkin and turmeric. This crispbread is plant based and gluten free.

23. Olina’s Seeded Snackers Balsamic Vinegar & Onion 140G

Olinas Seeded Snackers Crackers Caramelised Onion – Packed with seeds and really delicious, you will love these seeded crackers!

24. Ceres Organics Brown Rice Crackers Chia 115g

Ceres Organics Brown Rice Crackers Chia –  Made with organic jasmine brown rice and chia seeds, these crackers are crunchy and pair well with all different dips and cheese.

25. Carman’s Crackers Rosemary Sea Salt 80g

Carman’s Crackers Rosemary Sea Salt – Baked in the oven and loaded with sunflower, sesame, linseeds. They have no added sugar and are low FODMAP certified.

All these crackers would go nicely with the below recipe:

Brie Cheese with Fig Jam and Roasted Almonds Slivered – serves 6

Ingredients:

  • 200g Brie 
  • 4 tablespoons of fig jam 
  • 100g of roasted almonds slivered 

Method:

Unwrap the brie from its packaging and place it on a nice round plate, top with fig jam and roasted slivered almonds.

What are some salty snacks that are healthy?

We do need small amounts of dietary sodium as it is essential for maintaining the proper balance of water and minerals and keeping our cells working in equalibrium. 

According to Nutrient Reference Values Australia the adult Suggested Dietary Target per day is 2,000 mg of sodium which is equivalent to 1 teaspoon. 

Generally foods labelled ‘low salt’ have less than 120mg of sodium per 100g. When choosing a snack aim for one that is under 100mg of salt per serve and stick to the serving size.

Below are some examples of low sodium snacks when enjoyed at their serving size: 

Are there any low-calorie savoury snacks?

We don’t advocate low calorie diets because they are not sustainable or healthy in the long term. Low calorie diets can also lead to fatigue, nutrient deficiencies and binge eating.

However there are many great low-calorie savoury snacks out there which can still be enjoyed, even though they are low in calories.

Here are two low-calorie savoury snacks at Coles and Woolworths that we recommend:

26. The Happy Snack Co Lightly Salted Chickpeas 200g

The Happy Snack Co Lightly Salted Chickpeas – Gluten, nut and dairy free, uses 3 simple ingredients (chickpeas, non GMO oil and salt). Perfect for anytime you need a low calorie snack.

27. Serious Popcorn Sea Salt 70g

Serious Popcorn Sea Salt – Crunchy popcorn that has 105 calories per serve. Enjoy with a handful of nuts for an added protein hit.

Food Life Hack – The popcorn and roasted chickpeas when paired with a handful of raw nuts, are a great low calorie snack. When mixed together they form a yummy trail mix that is rich in protein, fibre and healthy fats.

Are there any good and healthy low calorie savoury snacks?

While all calorie’s energy value may be the same no matter what you eat, not all calories are created equal. The body actually responds quite differently to different types of calories. For example 70 calories worth of potato chips offers the same amount of energy as 70 calories of avocado. However there is much more to food than calories and for optimal health we also want to be including macronutrients like fats, carbohydrates, proteins, and micronutrients like vitamins, minerals, and antioxidants.

If your aim of eating a low calorie snack is for weight loss it is best to stick to the ones that are higher in protein and fibre because this will help to keep you satiated and fuller for longer and stop you reaching for the fridge again in 2 minutes. Low calorie snacks could include chopped vegetable sticks with hummus; apple slices with peanut or almond butter; 1-2 boiled eggs, a small handful of raw almonds or KOOEE! Natural jerky or beef sticks.

What are some easy savoury snacks to make in 5 minutes?

Having healthy savoury snacks on hand can be great for keeping blood sugar levels stable and stopping that mid afternoon energy crash! When our blood sugar levels drop we can quickly become irritable, fatigued and are tempted to reach for a chocolate bar or convenient bag of chips. But there are many quick healthy savoury snacks that can be made in under 5 minutes that will keep you satisfied until your next main meal.

Here are some savoury snack ideas that will take only 5 minutes to prepare:

Veggies are a great source of fibre, low in calories and they offer a wide variety of vitamins, minerals and phytonutrients. The best part? They’re super easy to make. Simple slice some carrots, cucumber, capsicum, celery and serve with hummus or try celery sticks filled with peanut butter. 

Make a quick snack platter using 2 slices of cheese, 1 sliced carrot, KOOEE! Jerky, almonds and rice crackers. Spread some peanut or almond butter on top of brown rice cakes,  top with sliced tomato and a sprinkle of salt and pepper – don’t knock it until you try it!

What are the best savoury protein snacks?

Protein is made up of amino acids which are literally the building blocks of your body. Amino acids make muscle, tendons, bones, organs, skin, hair and nails, as well as enzymes, hormones, neurotransmitters and other chemicals that are involved in every function that your body performs. 

Fun fact, protein contains amino acids which are precursors for many neurotransmitters such as Serotonin and GABA – both calming and happy hormones.

Eating enough protein throughout the day is so important for all these reasons as well as keeping your blood sugar levels steady, reducing cravings and fatigue and improving stress levels.

There are lots of savoury protein snacks out there! For meat lovers the KOOEE! Organic Jerky and Beef Snack Sticks offer a great source of protein and are the perfect snack. As are boiled eggs, nuts, seeds, roasted chickpeas, fava beans, hummus and cheese.

What are some good low carb savoury snacks?

For people who are following a low-carb diet, snacking may feel difficult. No chips, pretzels, and biscuits. But there are actually a lot of low-carb snacks that are both delicious and can curb those carb craving. Here is our pick of the best low carb savoury snacks:

  • 1) Nuts: Nuts are one of the best low-carb snacks because they’re high in fibre and protein yet relatively low in carbs. They’re also easy to carry around with you if you need something to munch on at work or school—just make sure not to eat the whole bag at once, 20-30g is a good serving size!
  • 2) Avocados: Avocados are another great choice for low-carb snacking because they’re loaded with healthy fats that keep you feeling full longer than other carb options like bread or crackers would. If you want an avocado snack that’s not just guacamole, stuffing the inside of an avocado with some tuna salad – see recipe below.
  • 3) Hummus: Hummus is a great option because it’s high in fibre and protein yet low in carbohydrates. You can enjoy it with raw vegetables or seed crackers.
  • 4) Beef Jerky: Some Jerky’s are full of preservatives and use poor quality meat however the KOOEE! beef jerky is made with organic grass-fed beef that’s been marinated in beautiful ingredients such as organic coconut aminos and organic apple cider vinegar.The KOOEE jerky is a very healthy snack that is low in carbohydrates and high in protein—a great option for any snack time!
  • 5) Cottage Cheese: Cottage cheese is the perfect low carbohydrate and high protein snack. Cottage cheese can be used as a dip with vegetables or eaten as is with some berries mixed in – this combination is delicious!

Click here if you’re looking for some great low carb snacks

What are some easy and healthy savoury snack recipes?

Tuna Stuffed Avocados:

Makes 2 snacks – enjoy one today and one tomorrow!

Ingredients

  • 1 avocado cut in half lengthways
  • 1 can John West Tuna Tempter Chunky Springwater
  • 1 tablespoon of Good Fat Mayo 
  • ½ stalk of celery, diced
  • ½ tbsp red onion, diced
  • 1 tbsp chopped parsley
  • 1/2 tsp dijon mustard
  • 1 teaspoon Vasse Valley hemp seeds
  • salt and pepper, to taste

Method:

1) Add the tuna, mayonnaise, diced celery, diced red onion, herbs, dijon mustard, hemp seeds, salt and pepper to a mixing bowl. Stir together until well combined.

2) Slice the avocados in half and remove the seed. Dollop a few spoonfuls of tuna salad onto each avocado half. 

KOOEE! Beef stick eggy muffins (makes 8 muffin cups)

  • 8 large eggs
  • 2 tablespoons finely chopped red onion
  • 2 KOOEE! beef sticks, thinly sliced
  • ⅓ cup of grated cheese
  • ¼ cup red capsicum
  • ½ cup finely chopped baby spinach
  • Salt and pepper, to taste

Method:

Preheat the oven to 180°C. Lightly grease a 12-cup capacity muffin tin with butter or even better use a silicone mould.

In a large bowl, whisk together eggs, onion, beef sticks, cheese, capsicum, baby spinach. Season with salt and pepper, to taste.

Pour egg mixture halfway up into each greased muffin tin.

Bake for 15-20 minutes, until set.

Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.

Blog Conclusion: 

Next time you’re looking for a quick healthy savoury snack, try one of the above ideas. They’re all tasty and nutritious and should help to keep you satiated and fuller for longer, reduce sugar cravings, regulate blood sugar levels and help with energy throughout the day. Just remember, with snacks, it’s not just about calories! You also want to make sure your food is rich in protein, nutritious and satisfying; otherwise, you’re more likely to be hungry again only minutes after you’ve just eaten. Overall, we hope you have enjoyed our take on the best healthy savoury snacks at coles and woolworths.

If you enjoyed reading this blog, we’ve got more to choose from below:

  1. The Best Healthy School Lunchbox Snacks for Kids
  2. Top 15 High In Iron Snacks at Coles and Woolworths
  3. Travel Snacks: The Best Road Trip Snacks
  4. The Best Natural Snacks at Coles And Woolworths
  5. The Best Keto Brand and Low Carb Snacks

About The Author:

Margo White is a Clinical Nutritionist who holds a Bachelor of Health Science in Nutrition and Dietetic Medicine. Margo uses food as medicine to gently nourish, strengthen and support health. She believes that life is about balance, and shouldn’t be restrictive. Margo advocates for an 80/20 way of eating; 80% whole foods and 20% soul foods – soul foods to nourish your soul and bring you great joy. When she’s not seeing clients in the clinic she is either in the kitchen developing recipes or creating content and blog writing for various aligned food companies.

References:

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein

https://www.ncbi.nlm.nih.gov/books/NBK224629/#:~:text=Tryptophan

https://www.betterhealth.vic.gov.au/health/healthyliving/protein

https://theconversation.com/not-all-calories-are-equal-a-dietitian-explains-the-different-ways-the-kinds-of-foods-you-eat-matter-to-your-body-156900

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