The Best 50 Southern DASH Snacks/Appetizers Recipes: Easy

Southern snacks don’t have to be salty to taste like home. This collection of Southern DASH Snacks keeps the comfort-food feel, while staying friendly for blood pressure goals and everyday eating.

If you’re new to DASH, here’s the plain version: it’s a way of eating that supports healthy blood pressure by focusing on fiber-rich foods (like veggies, beans, and whole grains), plus key minerals such as potassium, calcium, and magnesium. At the same time, it cuts back on sodium, which is where many classic soul food recipes can get tricky.

Inside, you’ll find the best 50 Southern-inspired DASH-friendly snacks and appetizers drawn from traditional Southern recipes and Southern classics, each with clear ingredients and step-by-step directions. To make planning easy, the recipes are grouped by category, so you can mix a few dips, add some crunchy bites, and round things out with warm finger foods without overthinking it.

Each recipe aims for about 140 mg sodium or less per serving when made as written. That goal stays realistic because the tips are practical, not fussy, like rinsing canned beans, choosing no-salt-added tomatoes and broths, and picking unsalted nuts. For big flavor, you’ll lean on acid (lemon, lime, or vinegar), fresh herbs, and bold spices instead of extra salt.

You’ll also see macros provided for each recipe (estimated per serving), so you can compare options at a glance. Brands and exact measurements can change the numbers, so treat them as a helpful guide. If you need more or fewer calories, it’s easy to adjust portions, for example, serve a smaller dip portion with extra veggies, or pair a lighter bite with a more filling option.

Dips, spreads, and salsas that still taste like the South

A good Southern spread should taste bold, bright, and a little bit nostalgic. The trick on a DASH-friendly, low-sodium plan is to pull flavor from sharp cheese (in smaller amounts), roasted peppers, citrus, herbs, and spice instead of the salt shaker. These 10 party-perfect dips and salsas, easy appetizers essential to Southern living, keep that potluck spirit, yet they fit right in with crunchy veggies, fruit, and whole grains.

Low-Sodium Pimento Cheese (Greek yogurt style)

This lighter pimento cheese stays classic by leaning on sharp cheddar cheese, roasted peppers, and a little tang.

Ingredients

1 cup (4 oz) reduced-sodium sharp cheddar cheese, freshly shredded
1/2 cup plain nonfat Greek yogurt
2 tbsp reduced-fat cream cheese, softened
1/3 cup no-salt-added pimentos or roasted red peppers, drained and finely chopped
1 tsp apple cider vinegar
1/2 tsp smoked paprika
1/4 tsp garlic powder
1/8 tsp cayenne pepper (optional)
2 tbsp sliced scallions (optional)
Black pepper, to taste

Directions

Add Greek yogurt, cream cheese, vinegar, and spices to a bowl, then whisk until smooth.
Fold in cheddar cheese, chopped pimentos, and scallions until well mixed.
Chill for 20 minutes so the flavors tighten up.
Stir again, then add black pepper to taste.

Yield and serving size

Yield: about 1 1/2 cups
Serving size: 2 tbsp

Estimated macros per serving

60 calories, 4 g protein, 1 g carbs, 4 g fat, 0 g fiber

Sodium control note
Choose reduced-sodium cheddar and no-salt-added pimentos. Roasted peppers add “salty” depth without extra sodium.

Serving ideas: celery sticks, bell pepper strips, and whole-grain crackers.

Roasted Red Pepper and White Bean Dip (creamy, no mayo)

Creamy texture comes from beans for a savory flavor, while roasted red pepper brings sweetness and color.

Ingredients

1 can (15 oz) no-salt-added cannellini beans, rinsed and drained
1/2 cup roasted red peppers (jarred, drained)
2 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 small garlic clove
1/2 tsp ground cumin
1/4 tsp smoked paprika
Black pepper, to taste
2 to 4 tbsp water, as needed

Directions

Add beans, roasted peppers, olive oil, lemon juice, zest, garlic, and spices to a blender or food processor.
Blend until smooth, scraping down the sides once or twice.
Add water 1 tbsp at a time, then blend, until it reaches a dip texture.
Taste, then adjust with more lemon juice or black pepper.

Yield and serving size

Yield: about 1 3/4 cups
Serving size: 1/4 cup

Estimated macros per serving

120 calories, 4 g protein, 14 g carbs, 6 g fat, 4 g fiber

Sodium control note
Use no-salt-added beans and rinse them well. Jarred peppers vary, so compare labels.

Serving ideas: carrot sticks, celery, and whole-grain pita, presented as mini appetizers.

Black-Eyed Pea Salsa (bright, crunchy, picnic friendly)

This tastes like a picnic side dish and a salsa at the same time, with lots of crunch.

Ingredients

1 can (15 oz) no-salt-added black-eyed peas, rinsed and drained
1 cup no-salt-added corn, thawed if frozen
1 cup diced tomatoes (fresh or no-salt-added canned, drained)
1/2 cup finely diced red onion
1/2 cup chopped cilantro
1/4 cup diced bell pepper
3 tbsp fresh lime juice
1 tbsp extra-virgin olive oil
1/2 tsp ground cumin
1/4 tsp chili powder
1 jalapeño, seeded and finely diced (optional)
Black pepper, to taste

Directions

Add peas, corn, tomatoes, onion, cilantro, and bell pepper to a bowl.
Whisk lime juice, olive oil, cumin, and chili powder in a small cup.
Pour dressing over the salsa, then toss until coated.
Chill for at least 30 minutes for the best flavor.
Taste, then add jalapeño and black pepper if you want more bite.

Yield and serving size

Yield: about 3 cups
Serving size: 1/2 cup

Estimated macros per serving

130 calories, 5 g protein, 20 g carbs, 4 g fat, 5 g fiber

Sodium control note
Rinsing beans matters here because salsa gets eaten in bigger scoops than you think.

Avocado and Peach Salsa (sweet heat Southern twist)

Juicy peaches and creamy avocado make a fresh salsa that feels right at home next to spicy food.

Ingredients

1 large ripe peach, diced (about 1 cup)
1 avocado, diced
1/2 cup diced tomatoes
1/4 cup finely diced red onion
2 tbsp chopped cilantro
3 tbsp fresh lime juice, divided
1 tsp honey (optional)
1/4 tsp chili powder
1/4 tsp crushed red pepper flakes (optional)
Black pepper, to taste

Directions

Toss diced avocado with 2 tbsp lime juice in a bowl.
Add peach, tomatoes, onion, and cilantro, then fold gently.
Stir in remaining 1 tbsp lime juice, honey (if using), and spices.
Press plastic wrap directly on the salsa surface, then cover tightly and chill 15 minutes.

Yield and serving size

Yield: about 2 1/2 cups
Serving size: 1/3 cup

Estimated macros per serving

110 calories, 1 g protein, 11 g carbs, 7 g fat, 4 g fiber

Sodium control note
Extra lime helps slow browning, so you don’t need salty chips to “save” the flavor.

Serving ideas: cucumber rounds, or baked tortilla strips made from low-sodium corn tortillas.

Whipped Feta and Herb Dip (big flavor, smaller portion)

Feta tastes bold, so a smaller portion still feels rich and satisfying.

Ingredients

1/2 cup reduced-sodium feta cheese, crumbled (about 2.5 oz)
1/2 cup plain nonfat Greek yogurt
1 tbsp extra-virgin olive oil
1 tbsp fresh lemon juice
1 tsp lemon zest
1 tbsp chopped fresh dill
1 tbsp chopped fresh parsley
1 small garlic clove
Black pepper, to taste

Directions

Add feta, yogurt, olive oil, lemon juice, zest, herbs, and garlic to a food processor.
Blend until whipped and mostly smooth, scraping down once.
Taste, then add black pepper as needed.
Chill 20 minutes to let the herbs bloom.

Yield and serving size

Yield: about 1 1/4 cups
Serving size: 2 tbsp

Estimated macros per serving

55 calories, 4 g protein, 1 g carbs, 4 g fat, 0 g fiber

Sodium control note
Even reduced-sodium feta can add up, so stick to 2 tbsp portions and use plenty of veggies for dipping.

Low-Sodium Cajun Remoulade (DASH friendly dipping sauce)

This creamy sauce brings Cajun flavor without the usual salty punch.

Ingredients

1/2 cup plain nonfat Greek yogurt
2 tbsp olive oil mayonnaise (optional, for a richer texture)
1 1/2 tsp salt-free Cajun seasoning
1/2 tsp smoked paprika
1/2 tsp garlic powder
1 tsp prepared horseradish (optional)
2 tsp Dijon mustard (choose lower-sodium when possible)
2 tbsp fresh lemon juice
1 tsp hot sauce (optional, check sodium)
Black pepper, to taste

Directions

Whisk Greek yogurt, mayonnaise (if using), Dijon, and lemon juice in a bowl.
Stir in Cajun seasoning, paprika, garlic powder, and horseradish.
Add hot sauce if you want more heat, then season with black pepper.
Chill 15 minutes so it thickens and tastes more “together.”

Yield and serving size

Yield: about 3/4 cup
Serving size: 1 tbsp

Estimated macros per serving

20 calories, 1 g protein, 1 g carbs, 1 g fat, 0 g fiber

Sodium control note
Salt-free Cajun seasoning does the heavy lifting. Also, Dijon and hot sauce vary a lot, so read labels.

Pairings: shrimp, baked okra chips, and veggie sticks.

Smoked Trout Spread (high protein, party ready)

Smoked trout brings big flavor fast, then lemon and chives keep it light.

Ingredients

6 oz smoked trout, skin removed and flaked
1/2 cup plain nonfat Greek yogurt
2 tbsp reduced-fat cream cheese, softened
1 1/2 tbsp fresh lemon juice
1 tsp lemon zest
1 tbsp chopped chives
1 tsp prepared horseradish
1/4 tsp smoked paprika
Black pepper, to taste

Directions

Add trout, yogurt, cream cheese, lemon juice, zest, chives, horseradish, and paprika to a bowl.
Mash with a fork until spreadable, leaving some flakes for texture.
Chill 20 minutes for a cleaner, less fishy taste.
Serve cold, then grind black pepper on top.

Yield and serving size

Yield: about 1 1/2 cups
Serving size: 1/4 cup

Estimated macros per serving

110 calories, 16 g protein, 2 g carbs, 4 g fat, 0 g fiber

Sodium control note
Pick lower-sodium smoked trout when you can. Extra yogurt stretches the spread without adding salt.

Creamy Collard Green Dip (warm or cold)

This tastes like collards met a creamy party dip, with garlic and hot sauce doing the work.

Ingredients

2 cups cooked collard greens, well drained and finely chopped
1/2 cup plain nonfat Greek yogurt
1/4 cup reduced-fat cream cheese, softened
2 tbsp grated Parmesan cheese (optional, use reduced-sodium if available)
1 tsp olive oil
1 tsp minced garlic
1/2 tsp onion powder
1/4 tsp black pepper
1 to 2 tsp hot sauce (optional, check sodium)
1 tbsp fresh lemon juice

Directions

Warm olive oil in a small skillet over medium heat, then cook garlic for 30 seconds.
Add chopped collards and heat for 2 minutes, stirring often.
Turn off heat, then stir in cream cheese until it melts.
Fold in Greek yogurt, Parmesan (if using), spices, hot sauce, and lemon juice.
Serve warm, or chill and serve cold after 1 hour.

Yield and serving size

Yield: about 2 cups
Serving size: 1/4 cup

Estimated macros per serving

70 calories, 5 g protein, 6 g carbs, 3 g fat, 2 g fiber

Sodium control note
Hot sauce can sneak in sodium, so measure it and choose a lower-sodium brand.

Cucumber and Mint Guacamole (cooler, lighter guac)

Cucumber adds crunch and volume, while mint makes it taste extra fresh.

Ingredients

2 ripe avocados
1/2 cup finely diced cucumber (seeded if watery)
2 tbsp finely diced red onion
2 tbsp chopped fresh mint
2 tbsp chopped cilantro (optional)
3 tbsp fresh lime juice, divided
1 small garlic clove, minced
1/4 tsp ground cumin
Black pepper, to taste

Directions

Mash avocados with 2 tbsp lime juice in a bowl until mostly smooth.
Fold in cucumber, onion, mint, and cilantro (if using).
Stir in garlic, cumin, and remaining 1 tbsp lime juice.
Press plastic wrap directly onto the surface, then chill up to 24 hours.

Yield and serving size

Yield: about 2 1/2 cups
Serving size: 1/4 cup

Estimated macros per serving

110 calories, 1 g protein, 6 g carbs, 10 g fat, 4 g fiber

Sodium control note
Skip salty chips and serve with veggies. The cucumber helps you get more dip per serving.

Hot Louisiana Shrimp Dip (baked, not salty)

It’s warm, creamy, and Cajun-spiced, but it avoids the usual salty add-ins.

Ingredients

8 oz cooked shrimp, peeled, deveined, and chopped
6 oz reduced-fat cream cheese, softened
1/2 cup plain nonfat Greek yogurt
2 scallions, thinly sliced
1 tbsp fresh lemon juice
1 tsp lemon zest
1 1/2 tsp salt-free Cajun seasoning
1/2 tsp garlic powder
1/4 tsp smoked paprika
2 tbsp chopped parsley (optional)

Directions

Heat oven to 375°F.
Mix cream cheese and Greek yogurt in a bowl until smooth.
Stir in shrimp, scallions, lemon juice, zest, and seasonings.
Spread into a small baking dish, then bake for 18 to 22 minutes until bubbling.
Cook shrimp to 145°F for food safety, then top with parsley and serve.

Yield and serving size

Yield: about 2 cups
Serving size: 1/4 cup

Estimated macros per serving

120 calories, 14 g protein, 4 g carbs, 5 g fat, 0 g fiber

Sodium control note
Shrimp and Cajun blends can vary, so buy plain cooked shrimp when possible and stick with salt-free seasoning.

Crunchy, roasted, and air-fried bites for game day without the salt bomb

Crunch is half the fun on game day, but most crunchy snacks come with a sodium hit. These potato appetizers and bites keep the snap, crackle, and crunch by using high heat, smart coatings, and bold spices instead of salt. You’ll see a mix of roasted, baked, and air-fried options, plus a couple of cold, crunchy surprises for balance.

A quick rule that helps: dry foods crisp, wet foods steam. So you’ll pat veggies dry, preheat pans, and keep oil measured. The result tastes like party food, not “diet food”.

Roasted Cajun Chickpeas (spicy, crunchy, high fiber)

Ingredients

1 can (15 oz) no-salt-added chickpeas, rinsed and drained
1 tsp olive oil (or 8 sprays olive oil spray)
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper (more if you like heat)
1/4 tsp dried thyme
1/4 tsp ground black pepper

Directions

Heat oven to 425°F, then line a sheet pan with parchment.
Pat chickpeas very dry with towels, then air-dry 5 minutes.
Toss chickpeas with oil (or spray), then add spices and toss again.
Roast 25 to 35 minutes, shaking the pan every 10 minutes.
Cool 10 minutes (they crisp as they cool), then serve.

Estimated macros per serving (1/4 of recipe): 140 calories, 6 g protein, 20 g carbs, 4 g fat, 6 g fiber.
Keep sodium low: Use no-salt-added chickpeas and salt-free spices, then rely on cayenne and smoked paprika for punch.

Air Fryer Okra Chips (Southern crunch, less oil)

Ingredients

12 oz okra, sliced into 1/2-inch rounds (fresh or frozen, thawed)
1 tsp olive oil
2 tbsp yellow cornmeal (optional, for extra crunch)
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp ground black pepper

Directions

Preheat air fryer to 400°F for 3 minutes.
Pat okra very dry (this prevents slime and helps browning).
Toss okra with olive oil, then sprinkle on spices and cornmeal (if using).
Air-fry 10 minutes, shake basket, then cook 6 to 10 minutes more.
Rest 2 minutes before serving so the coating sets.

Estimated macros per serving (1/3 of recipe): 85 calories, 3 g protein, 12 g carbs, 3 g fat, 5 g fiber.
Keep sodium low: Skip packaged breading, stick to cornmeal and spices, and cook hot so you don’t miss the salt. These deliver a healthy version of Southern street food twice over, with crunch and flavor minus the guilt.

If okra turns soft, it usually needs more drying time or a hotter cook.

Radish “Chips” with Herb Dust (fast, low carb)

Ingredients

2 cups thin-sliced radishes (about 10 to 12 radishes)
1 tsp olive oil (roasted option)
1 tsp dried dill
1/2 tsp garlic powder
1/4 tsp onion powder
1/4 tsp ground black pepper
1 tsp fresh lemon juice (raw option)

Directions

For roasted: heat oven to 425°F and preheat a sheet pan 5 minutes.
Toss radishes with olive oil and seasonings, then spread in one layer.
Roast 12 to 16 minutes, flipping once, until edges brown.
For raw: toss sliced radishes with lemon juice and seasonings.
Serve right away, or chill 10 minutes for extra snap.

Estimated macros per serving (1/2 of recipe): 35 calories, 1 g protein, 4 g carbs, 2 g fat, 1 g fiber.
Keep sodium low: The “chip” feeling comes from thin slicing and herbs, not salt. This makes a great lower-carb alternative to potato appetizers. Pair with the Low-Sodium Cajun Remoulade or Whipped Feta and Herb Dip from earlier sections.

Kale Chips with Nutritional Yeast (cheesy vibe, no cheese)

Ingredients

6 cups torn kale leaves (stems removed, about 1 large bunch)
1 tsp olive oil
2 tbsp nutritional yeast
1/2 tsp garlic powder
1/4 tsp smoked paprika
1/4 tsp ground black pepper

Directions

Heat oven to 300°F and line a sheet pan with parchment.
Wash kale, then dry very well (spin, then pat dry).
Toss kale with olive oil, then sprinkle on nutritional yeast and spices.
Bake 18 to 24 minutes, rotating pan at 12 minutes.
Pull any fast-browning pieces early, then cool 5 minutes to crisp.

Estimated macros per serving (1/3 of recipe): 70 calories, 4 g protein, 7 g carbs, 3 g fat, 2 g fiber.
Keep sodium low: Nutritional yeast adds savory flavor without needing salty cheese. Also, low temp helps prevent bitter, burnt edges.

Toasted Pecans with Rosemary (sweet and savory nibble)

Ingredients

2 cups raw unsalted pecans
1 egg white
1 tsp chopped fresh rosemary
1 tsp maple syrup
1/2 tsp cinnamon (optional)
1/4 tsp ground black pepper

Directions

Heat oven to 325°F and line a sheet pan with parchment.
Whisk egg white until foamy, then stir in maple syrup and rosemary.
Toss pecans in the egg white mixture until coated.
Spread in one layer, then bake 12 minutes, stir, and bake 6 to 10 minutes more.
Cool fully (they crisp as they cool), then portion.

Estimated macros per serving (1 oz, about 1/4 cup): 200 calories, 3 g protein, 4 g carbs, 20 g fat, 3 g fiber.
Keep sodium low: Buy raw unsalted pecans. The egg white helps seasoning stick, so you don’t “need” salt. Portion idea: stick to 1/4 cup per person.

Baked Sweet Potato Fries with Cinnamon and Chili (no soggy fries)

Ingredients

2 medium sweet potatoes, cut into 1/4-inch sticks
1 tbsp cornstarch (optional, for crispness)
2 tsp olive oil
1 tsp chili powder
1/2 tsp cinnamon
1/2 tsp smoked paprika
1/4 tsp ground black pepper

Directions

Optional: soak fries in cold water 20 minutes, then drain and dry well.
Heat oven to 450°F and preheat a sheet pan 10 minutes.
Toss fries with cornstarch (if using) until lightly coated.
Add olive oil and spices, then spread on the hot pan without crowding.
Bake 15 minutes, flip, then bake 12 to 18 minutes more until crisp.

Estimated macros per serving (1/3 of recipe): 140 calories, 2 g protein, 26 g carbs, 3 g fat, 4 g fiber.
Keep sodium low: Skip salted seasoning blends. Heat and spacing create the craveable crispy potato texture, so salt isn’t doing the heavy lifting. For even healthier potato skins without excess sodium, bake the sweet potato skins after scooping out the flesh and tossing them with the same spices.

Roasted Brussels Sprout Bites with Balsamic (caramelized and tangy)

Ingredients

1 lb Brussels sprouts, trimmed and halved
2 tsp olive oil
1/2 tsp garlic powder
1/4 tsp ground black pepper
1 tbsp balsamic glaze (measured), or 2 tbsp reduced balsamic
1/4 tsp crushed red pepper flakes (optional)

Directions

Heat oven to 450°F and preheat a sheet pan 10 minutes.
Toss Brussels sprouts with olive oil, garlic powder, and black pepper.
Roast cut-side down for 18 minutes, then stir and roast 8 to 12 minutes more.
Drizzle with measured balsamic glaze (or reduced balsamic), then toss.
Add red pepper flakes if you want heat, then serve warm.

Estimated macros per serving (1/4 of recipe): 95 calories, 4 g protein, 11 g carbs, 4 g fat, 4 g fiber.
Keep sodium low: Use plain balsamic and measure glaze to control sugar and keep flavors sharp without salty sauces.

Smoked Paprika Deviled Eggs (Greek yogurt filling)

Ingredients

6 large eggs
3 tbsp plain nonfat Greek yogurt
1 tsp Dijon mustard (lower-sodium if possible)
1/2 tsp smoked paprika (plus extra for topping)
1 tbsp chopped chives
1/8 tsp ground black pepper

Directions

Place eggs in a pot, cover with water, then bring to a boil.
Turn off heat, cover, and rest 12 minutes, then chill in ice water 5 minutes.
Peel eggs, slice in half, then pop yolks into a bowl.
Mash yolks with yogurt, Dijon, paprika, and black pepper until smooth.
Spoon or pipe filling into whites, top with chives and a pinch of paprika, then chill 30 minutes before serving.

Estimated macros per serving (2 halves): 90 calories, 8 g protein, 1 g carbs, 5 g fat, 0 g fiber.
Keep sodium low: Measure Dijon, because it’s the main sodium source. For food safety, keep eggs cold and don’t leave them out longer than 2 hours (1 hour if it’s hot outside).

Air Fryer Green Tomato “Fritters” (cornmeal crust, lighter)

Ingredients

2 medium green tomatoes, cut into 1/4-inch slices
2 egg whites
1/3 cup yellow cornmeal
1/3 cup whole wheat flour
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp ground black pepper
Olive oil spray

Directions

Preheat air fryer to 400°F for 3 minutes.
Pat tomato slices dry, then dip in egg whites.
Mix cornmeal, flour, and spices, then press tomatoes into coating.
Spray both sides lightly with olive oil spray, then air-fry 6 minutes.
Flip, spray lightly again, then cook 5 to 7 minutes until crisp.

Estimated macros per serving (1/4 of recipe): 120 calories, 4 g protein, 22 g carbs, 1 g fat, 4 g fiber.
Keep sodium low: Make your own breading with cornmeal and spices, and skip salty packaged mixes. Serve with Low-Sodium Cajun Remoulade for a classic pairing.

Turnip Green Skewers (cool, crunchy, surprising)

Ingredients

12 turnip green stems (from 1 bunch), washed
1 large cucumber, cut into long ribbons with a peeler
1/2 cup plain nonfat Greek yogurt
2 tsp fresh lemon juice
1 tsp lemon zest
1 tbsp chopped fresh dill (or parsley)
1/8 tsp ground black pepper

Directions

Bring a pot of water to a boil, then blanch turnip green stems 45 seconds.
Move stems to an ice bath for 2 minutes, then pat dry.
Wrap each stem with a cucumber ribbon, then secure on a toothpick.
Stir yogurt, lemon juice, zest, dill, and black pepper for a quick drizzle.
Drizzle lightly over skewers, then chill 15 minutes before serving.

Estimated macros per serving (4 skewers): 55 calories, 5 g protein, 6 g carbs, 0 g fat, 0 g fiber.
Keep sodium low: Yogurt and lemon create a bright “dressing” feel without salty seasoning. Keep the drizzle light, then serve extra on the side for dipping.

Skewers, canapés, and small bites that look fancy but stay DASH friendly

These mini appetizers and finger foods make a platter look like you tried harder than you did. Skewers, canapés, and other small bites also make portion control simple, which helps keep sodium in check without counting crumbs.

For parties and family gatherings, set yourself up for success: chill what should be cold, crisp what should be crisp, and don’t let seafood, poultry, or dairy linger at room temp. A simple rule works well: keep cold foods under 40°F and hot foods over 140°F, and don’t leave perishable foods out longer than 2 hours (or 1 hour if it’s hot outdoors).

When a recipe uses deli meat or cheese, choose the lowest-sodium option you can find, then keep portions small. If labels look similar, compare sodium per serving and serving size, because thin slices can change everything. If you can’t find lower-sodium prosciutto or goat cheese, swap to fresh fruit, unsalted nuts, yogurt-based spreads, or roasted poultry you sliced yourself. These mini appetizers, especially vegetable or shrimp skewers, serve as lighter alternatives to heavy staples like mashed potatoes and make great holiday side dishes or Thanksgiving menu options.

Hosting tip: Put one tray out, keep a backup tray in the fridge, then rotate every 30 to 45 minutes. Everything stays safer and prettier.

Chipotle Spiced Shrimp Skewers (lime, garlic, and smoky heat)

Ingredients

1 lb raw shrimp, peeled and deveined
2 tbsp fresh lime juice
1 tbsp olive oil
2 garlic cloves, minced
1 tsp chipotle powder
1/2 tsp smoked paprika
1/4 tsp black pepper
8 to 10 short skewers (soaked if wooden)

Directions

Toss shrimp with lime juice, olive oil, garlic, chipotle powder, smoked paprika, and pepper, then marinate 15 minutes.
Thread shrimp onto skewers, leaving a little space between pieces.
Grill: cook over medium-high heat 2 to 3 minutes per side, until opaque and 145°F.
Broiler: place on a foil-lined pan 4 inches from heat, broil 2 to 3 minutes per side.

Estimated macros (per 1/4 recipe): 140 calories, 22 g protein, 2 g carbs, 5 g fat, 0 g fiber.

Watermelon and Basil Skewers (cooler bite for hot days)

Ingredients

3 cups seedless watermelon, cut into 1-inch cubes
24 fresh basil leaves
1 tsp lime zest (optional)
1/4 tsp coarse black pepper (optional)
24 toothpicks or short cocktail skewers

Directions

Pat watermelon dry so it doesn’t slide, then spear watermelon and basil (fold leaves if large).
Sprinkle lightly with lime zest and black pepper (optional).
Chill uncovered 15 minutes to firm up, then cover and refrigerate up to 8 hours.
Serve straight from the fridge, and rotate trays so they stay cold.

Estimated macros (per 6 skewers): 55 calories, 1 g protein, 14 g carbs, 0 g fat, 1 g fiber.

Chicken and Peach Skewers with a light honey glaze (sweet and savory)

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch chunks
2 ripe peaches, cut into thick wedges
1 tbsp honey (measured)
1 tbsp apple cider vinegar
1 tsp olive oil
1/2 tsp paprika
1/4 tsp black pepper
8 to 10 skewers (soaked if wooden)

Directions

Whisk honey, cider vinegar, olive oil, paprika, and pepper, then toss with chicken.
Thread chicken and peaches onto skewers, keeping peaches on the ends when possible.
Grill over medium heat 10 to 12 minutes total, turning often and brushing with any leftover glaze.
Cook chicken to 165°F, then rest 3 minutes before serving.

Estimated macros (per 1/4 recipe): 210 calories, 26 g protein, 16 g carbs, 5 g fat, 2 g fiber.

Cucumber and Tomato Skewers with balsamic (classic, no cooking)

Ingredients

24 cherry tomatoes
1 large cucumber, sliced into thick rounds
24 small basil leaves
2 tsp balsamic reduction (measured), or 1 tbsp balsamic vinegar reduced to a syrup
1/4 tsp black pepper
24 toothpicks

Directions

Assemble in this order for stability: tomato, basil, cucumber round (or double up cucumber if slices are thin).
Arrange on a paper towel-lined plate to catch moisture, then chill 20 minutes.
Right before serving, drizzle with measured balsamic reduction and add pepper.
Use sturdy toothpicks, and push through the tomato’s center so it doesn’t split.

Estimated macros (per 6 skewers): 45 calories, 2 g protein, 9 g carbs, 0 g fat, 2 g fiber.

Grilled Pineapple Skewers with cinnamon (dessert-like appetizer)

Ingredients

4 cups fresh pineapple chunks
1 tsp olive oil (or avocado oil)
1 tsp cinnamon
1/4 tsp black pepper (optional)
8 skewers

Directions

Toss pineapple with oil, cinnamon, and pepper (optional).
Grill over medium-high heat 2 to 3 minutes per side, until char marks show.
Grill pan option: heat a grill pan until very hot, then cook in batches so it browns instead of steaming.
Serve warm, or chill for 30 minutes for a firmer bite.

Yogurt dip option

1/2 cup plain nonfat Greek yogurt
1 tsp lime zest
1/2 tsp vanilla extract

Estimated macros (per 1/4 recipe, without dip): 90 calories, 1 g protein, 23 g carbs, 1 g fat, 2 g fiber.

Melon and prosciutto bites (lower sodium tips included)

Ingredients

2 cups cantaloupe or honeydew, cut into 1-inch cubes
2 oz very thin-sliced lower-sodium prosciutto (if available)
1 tsp cracked black pepper (optional)
16 toothpicks

Directions

Cut prosciutto slices into thin ribbons, then wrap each around a melon cube.
Secure with a toothpick, then add pepper if you like a sharper finish.
Chill 20 minutes before serving, because it tightens the wrap.
Keep portions small (1 to 2 bites per person), because cured meat adds sodium fast.

Smoked turkey swap (easier sodium control)

Use 2 oz low-sodium deli smoked turkey, sliced very thin, then wrap the same way.

Estimated macros (per 4 bites, prosciutto version): 95 calories, 6 g protein, 10 g carbs, 3 g fat, 1 g fiber.

Grilled vegetable skewers with garlic herb marinade (meal prep friendly)

Ingredients

1 zucchini, cut into thick half-moons
1 bell pepper, cut into 1-inch squares
1 small red onion, cut into chunks
8 oz mushrooms, whole or halved
2 tbsp fresh lemon juice
1 tbsp olive oil
2 garlic cloves, minced
1/2 tsp dried oregano
1/2 tsp dried thyme
1/4 tsp black pepper
8 skewers

Directions

Whisk lemon juice, olive oil, garlic, oregano, thyme, and pepper, then toss with vegetables.
Marinate 20 to 30 minutes, and stir once so mushrooms get coated.
Grill 8 to 10 minutes total, turning every 2 to 3 minutes for even char.
Make ahead: grill, cool, then refrigerate up to 3 days, serve room temp.

Estimated macros (per 1/4 recipe): 95 calories, 3 g protein, 11 g carbs, 5 g fat, 3 g fiber.

Pecan-crusted chicken bites (oven or air fryer)

Ingredients

1 lb chicken breast, cut into 1-inch pieces
3/4 cup finely chopped unsalted pecans
1/2 tsp paprika
1/4 tsp black pepper
1/3 cup plain Greek yogurt (binder)
Olive oil spray

Directions

Heat oven to 425°F, or preheat air fryer to 390°F for 3 minutes.
Stir pecans with paprika and pepper, then coat chicken in yogurt and press into pecans.
Oven: bake on a lined sheet 12 to 15 minutes, flipping once, until 165°F.
Air fryer: cook 8 to 10 minutes, shaking once, until 165°F.

Dip suggestion

Serve with a lemony yogurt dip (Greek yogurt plus lemon juice and pepper).

Estimated macros (per 1/4 recipe): 260 calories, 28 g protein, 5 g carbs, 14 g fat, 2 g fiber.

Marinated mushroom skewers (tangy, steakhouse vibe)

Ingredients

12 oz whole mushrooms
2 tbsp balsamic vinegar
1 tbsp olive oil
2 garlic cloves, minced
1/2 tsp chopped fresh rosemary (or 1/4 tsp dried)
1/4 tsp black pepper
6 skewers

Directions

Whisk balsamic vinegar, olive oil, garlic, rosemary, and pepper.
Toss mushrooms in marinade, then refrigerate 30 to 60 minutes.
Thread onto skewers and cook on a hot grill (or grill pan) 6 to 8 minutes, turning often.
Serve warm, and drizzle any leftover marinade that you boiled for 1 minute.

Estimated macros (per 1/4 recipe): 80 calories, 3 g protein, 6 g carbs, 6 g fat, 1 g fiber.

Shrimp ceviche bites (no cook marinade, careful handling)

Ingredients

12 oz pre-cooked shrimp, chopped
1/3 cup fresh lime juice
1/4 cup finely diced red onion
1 small jalapeño, seeded and minced
1/3 cup chopped cilantro
1 tbsp olive oil
1/4 tsp black pepper
1 large cucumber, sliced into thick rounds (for cups), or 2 heads endive leaves

Directions

Stir shrimp, lime juice, onion, jalapeño, cilantro, olive oil, and pepper.
Refrigerate 30 minutes so it chills and tastes bright.
Scoop into cucumber cups (scoop a little center out) or endive leaves right before serving.
Food safety: keep it under 40°F, and discard after 2 hours out (1 hour if hot).

Estimated macros (per 1/4 recipe, without cucumber/endive): 140 calories, 20 g protein, 4 g carbs, 5 g fat, 0 g fiber.

Cucumber rounds with low-sodium hummus (fast everyday snack)

Ingredients

1 large cucumber, sliced into rounds
1 can (15 oz) no-salt-added chickpeas, rinsed and drained
2 tbsp tahini
3 tbsp lemon juice
1 small garlic clove
1/2 tsp ground cumin
1 tbsp olive oil
2 to 4 tbsp water (to thin)

Directions

Blend chickpeas, tahini, lemon juice, garlic, cumin, and olive oil until smooth.
Add water 1 tbsp at a time until it spreads easily.
Spoon onto cucumber rounds right before serving to keep them crisp, delivering a satisfying crunch like potato latkes but lighter and sodium-smart.
Store-bought option: look for low-sodium hummus, then compare sodium per 2 tbsp.

Estimated macros (per 1/4 hummus recipe plus cucumber): 160 calories, 6 g protein, 16 g carbs, 8 g fat, 5 g fiber.

Endive spears with goat cheese and pecans (crunchy, creamy, elegant)

Ingredients

3 heads endive, leaves separated
4 oz part-skim goat cheese (if available), softened
1/4 cup chopped unsalted pecans
1 to 2 tsp honey (optional, measured)
Black pepper, to taste

Directions

Stir goat cheese with pepper until spreadable, then spoon into endive leaves.
Top with chopped pecans, and add a tiny honey drizzle if you want sweet.
Chill 15 minutes to firm up, then serve cold.
Portion guidance: 2 spears feels satisfying, because the cheese is rich.

Estimated macros (per 2 spears): 120 calories, 5 g protein, 5 g carbs, 9 g fat, 1 g fiber.

Tomato basil bruschetta on low-sodium whole grain toast

Ingredients

2 cups diced tomatoes
2 tbsp chopped fresh basil
1 tbsp olive oil
1 1/2 tbsp balsamic vinegar
1 garlic clove, peeled
8 slices low-sodium whole grain bread

Directions

Heat oven to 400°F, place bread on a sheet, and toast 6 to 8 minutes, flipping once.
Drain tomatoes in a sieve 5 minutes, then pat lightly so toast stays crisp.
Stir tomatoes with basil, olive oil, and balsamic vinegar.
Rub warm toast with the garlic clove, then top with tomato mix right before serving.

Estimated macros (per 2 toasts): 190 calories, 6 g protein, 30 g carbs, 6 g fat, 5 g fiber.

Mini baked brie envelopes with apricot (party treat, small portion)

Ingredients

24 mini phyllo shells (or mini wonton cups)
3 oz brie, rind removed, cut into 24 small cubes
6 tsp no-sugar-added apricot spread (if possible)
1 tbsp chopped pecans (optional)

Directions

Heat oven to 375°F, and place shells on a sheet pan.
Add one brie cube and 1/4 tsp apricot spread to each shell (measure, it adds up).
Bake 8 to 10 minutes until melted and bubbly.
Serving size control: plan 1 to 2 pieces per person, then fill the tray with fruit too.

Estimated macros (per 2 bites): 140 calories, 5 g protein, 12 g carbs, 8 g fat, 1 g fiber.

Apple slices with unsalted peanut butter and cinnamon (kid friendly)

Ingredients

1 large apple, sliced
2 tbsp unsalted peanut butter
1/4 tsp cinnamon
1 tsp chia seeds (optional)

Directions

Stir cinnamon into peanut butter, then spread a thin layer on apple slices.
Sprinkle chia seeds on top (optional) for extra fiber and crunch.
Serve right away, or brush apple slices with a little lemon juice to slow browning.
Portion tip: keep peanut butter measured, because it’s calorie-dense.

Estimated macros (per full snack): 240 calories, 7 g protein, 28 g carbs, 13 g fat, 7 g fiber.

Collard green wraps with hummus and crunchy veggies (Southern handheld)

Ingredients

6 large collard leaves, stems trimmed
1 cup hummus (homemade or low-sodium store-bought)
1 carrot, cut into matchsticks
1 bell pepper, thinly sliced
1/2 cucumber, cut into matchsticks

Directions

Bring a wide pot of water to a simmer, then blanch collard leaves 30 to 45 seconds.
Move leaves to cold water, pat dry, then shave thick stem bumps so they roll without tearing.
Spread hummus thinly, add veggies, then roll tight like a burrito.
Wrap in plastic and chill 1 hour, then slice into pinwheels.

Estimated macros (per 1 wrap, with 2 1/2 tbsp hummus): 150 calories, 5 g protein, 20 g carbs, 6 g fat, 5 g fiber.

Stuffed mushrooms with cream cheese and herbs (savory and filling)

Ingredients

16 oz button mushrooms, stems removed
4 oz reduced-fat cream cheese, softened
1/4 cup plain Greek yogurt
1 garlic clove, minced
2 tbsp chopped parsley
1/4 tsp black pepper

Directions

Heat oven to 400°F, and place mushroom caps on a lined sheet.
Bake caps 8 minutes, then blot out liquid with a paper towel so filling stays thick.
Mix cream cheese, yogurt, garlic, parsley, and pepper, then fill caps.
Bake 10 to 12 minutes more until hot.

Estimated macros (per 4 stuffed caps): 130 calories, 7 g protein, 7 g carbs, 9 g fat, 1 g fiber.

Cucumber boats with tuna salad (low sodium done right)

Ingredients

2 large cucumbers, halved lengthwise
1 can (5 oz) no-salt-added or low-sodium tuna, drained (rinse if needed)
1/4 cup plain Greek yogurt
1 celery stalk, finely diced
1 tbsp lemon juice
1 tsp chopped dill (or 1/2 tsp dried)
Black pepper, to taste

Directions

Scoop seeds from cucumbers to make “boats,” then pat dry to prevent puddles.
Mix tuna, yogurt, celery, lemon juice, dill, and pepper.
Fill boats right before serving for the cleanest crunch.
Make ahead: mix tuna salad up to 24 hours ahead, keep cucumbers separate.

Estimated macros (per 1/4 recipe): 110 calories, 18 g protein, 4 g carbs, 2 g fat, 0 g fiber.

Sweet potato rounds with yogurt and dill (simple, bright topping)

Ingredients

1 large sweet potato, sliced into 1/2-inch rounds
1 tsp olive oil
1/2 cup plain Greek yogurt
1 tbsp chopped fresh dill (or 1 tsp dried)
2 tsp lemon juice
Black pepper, to taste

Directions

Heat oven to 425°F, toss sweet potato rounds with olive oil, then roast 20 to 25 minutes, flipping once.
Stir yogurt with dill, lemon juice, and pepper.
Cool rounds 10 minutes so yogurt doesn’t melt, then dollop on top.
Make ahead: roast rounds up to 3 days ahead, re-crisp 5 minutes in a hot oven.

Estimated macros (per 1/4 recipe): 120 calories, 6 g protein, 20 g carbs, 2 g fat, 3 g fiber.

Quick pickled asparagus with garlic and dill (crisp, tangy, fridge pickles)

Ingredients

1 bunch asparagus, trimmed
1 cup white vinegar
1 cup water
2 garlic cloves, smashed
4 sprigs fresh dill (or 1 tsp dried dill)
1/2 tsp black peppercorns
1/2 tsp sugar (optional, balances tang)

Directions

Pack asparagus into a jar with garlic, dill, and peppercorns.
Bring vinegar, water, and sugar (optional) to a boil, then pour over asparagus.
Cool to room temp, cap, then refrigerate at least 12 hours before eating.
Skip salt in the brine, the tang still pops, and the crunch stays strong.

Estimated macros (per 6 spears): 25 calories, 3 g protein, 4 g carbs, 0 g fat, 2 g fiber.

Sweet and savory Southern snacks for cravings, plus a low-sodium shopping guide

When cravings hit for sweet and savory treats, you usually want something sweet and cozy (like baked fruit and cinnamon), or something savory with crunch (like plantains with a cool dip). The good news is you can keep these sweet and savory snacks Southern-inspired and satisfying while still staying DASH-friendly and low-sodium.

The recipes below lean on fruit, oats, nuts, yogurt, spices, and smart baking tricks to bring big flavor without the salt load, evoking traditional Southern sweets like potato candy that can be modernized for healthier bites. After the recipes, you’ll find a practical shopping and prep guide to help keep most snacks around 140 mg sodium or less per serving when made with low-sodium ingredients.

Baked apple chips with cinnamon (crispy, no added sugar needed)

Thin slices and a low oven make these crisp like chips, not chewy like dried fruit.

Ingredients

2 medium apples (Honeycrisp or Pink Lady work well)
2 cups cold water
2 tbsp lemon juice
1 tsp ground cinnamon
1/8 tsp ground nutmeg (optional)

Directions

Heat oven to 225°F, then line 2 sheet pans with parchment.
Slice apples 1/8-inch thick (use a mandoline for even slices). Remove seeds.
Stir water and lemon juice in a bowl, then dip apple slices for 1 minute to slow browning.
Pat slices dry, then lay them in one layer on the pans.
Sprinkle with cinnamon (and nutmeg, if using).
Bake 1 hour, flip slices, then bake 1 to 1 1/2 hours more, until mostly dry.
Turn off oven, crack the door, and let chips cool on the pans 20 to 30 minutes (they crisp as they cool).

Estimated macros (per 1 medium apple worth of chips): 95 calories, 0 g protein, 25 g carbs, 0 g fat, 4 g fiber.

Pecan pie energy balls (dates, oats, and pecans)

These taste like pecan pie filling from classic Southern baking, but they’re built from pantry basics and capture the essence of timeless Southern sweets. They also portion well, which helps with both calories and sodium.

Ingredients

1 cup packed Medjool dates, pitted (about 10 to 12)
3/4 cup rolled oats
3/4 cup unsalted pecans
1 tsp vanilla extract
1 tsp ground cinnamon
1 tbsp water (only if needed)

Directions

Add dates to a food processor, then pulse until they form a sticky paste.
Add oats, pecans, vanilla, and cinnamon.
Pulse until the mix looks like coarse crumbs and sticks when pinched. If it’s dry, add 1 tbsp water and pulse again.
Roll into 12 balls (about 1 tablespoon each).
Chill 20 minutes to firm, then store cold.

Portion tip for calories: Stick to 1 ball for a quick snack, or 2 balls if you need something more filling.

Estimated macros (per 1 ball, if making 12): 120 calories, 2 g protein, 15 g carbs, 7 g fat, 3 g fiber.

Blueberry lemon energy balls (bright and fresh)

These are sweet-tart, like blueberry cobbler got a squeeze of lemon, channeling Southern baking traditions into portable Southern sweets. Dried blueberries can vary a lot, so aim for no sugar added if you can find them.

Ingredients

1 cup packed Medjool dates, pitted
3/4 cup rolled oats (plus more if needed)
1/3 cup dried blueberries (no sugar added if possible)
1 tbsp chia seeds
1 tsp lemon zest
1/2 tsp vanilla extract

Directions

Pulse dates in a food processor until they form a paste.
Add oats, dried blueberries, chia, lemon zest, and vanilla.
Pulse until the dough looks evenly mixed and holds together when pressed.
Roll into 14 small balls (about 2 teaspoons each), then chill 20 minutes.

Fixes if the texture is off

If the dough is too sticky: add 1 to 2 tbsp oats, then pulse again.
If the dough is too dry: add 1 more date, then pulse again.

Estimated macros (per 1 ball, if making 14): 80 calories, 1 g protein, 14 g carbs, 2 g fat, 2 g fiber.

Frozen fruit salad bites with yogurt (grab and go)

These feel like a creamy fruit pop, but in a bite-size form. The lined tray step matters because it keeps them from sticking.

Ingredients

1 cup seedless grapes, halved
1 cup peach chunks (fresh or frozen, thawed and patted dry)
3/4 cup plain nonfat Greek yogurt
1 tsp vanilla extract (optional)
2 tbsp crushed unsalted nuts (optional, pecans or almonds)

Directions

Line a sheet pan with parchment.
Stir yogurt with vanilla (if using).
Fold grapes and peaches into the yogurt.
Scoop 1 tablespoon mounds onto the lined tray. Sprinkle with nuts (optional).
Freeze 2 to 3 hours until solid, then transfer to a freezer bag.

Estimated macros (per 3 bites, without nuts): 110 calories, 8 g protein, 18 g carbs, 0 g fat, 2 g fiber.

Baked figs with balsamic and a tiny honey drizzle (special occasion)

This is a “looks fancy, barely any work” snack. The key is measuring the honey, because it pours fast.

Ingredients

8 fresh figs, halved
2 tsp balsamic vinegar
1 tsp olive oil
1 tsp honey (measured)
2 tbsp chopped pistachios or unsalted pecans (optional)
1/4 tsp cracked black pepper (optional)

Directions

Heat oven to 375°F, then line a small baking dish with parchment.
Place figs cut-side up in the dish.
Drizzle with balsamic and olive oil.
Bake 12 to 15 minutes, until softened and glossy.
Drizzle 1 tsp honey over all the figs (go light), then top with nuts (optional) and pepper (optional).
Cool 5 minutes before serving, because the centers get hot.

Estimated macros (per 2 fig halves, with 1/4 of honey, no nuts): 70 calories, 1 g protein, 16 g carbs, 1 g fat, 2 g fiber.

Roasted pear and cranberry bites on endive (sweet, tart, crunchy)

This one hits all the notes: crisp endive, warm pear, and tart cranberry. It’s also naturally portion-controlled because each leaf is a “cup.”

Ingredients

1 large pear, diced small
1 tsp olive oil
1/2 tsp ground cinnamon
12 to 16 endive leaves
2 tbsp dried cranberries (choose lower-sugar if possible)
1/3 cup plain nonfat Greek yogurt

Directions

Heat oven to 400°F, then line a small sheet pan.
Toss diced pear with olive oil and cinnamon.
Roast 12 to 15 minutes, stirring once, until tender and lightly browned.
Arrange endive leaves on a plate.
Spoon warm pear into each leaf, then top with a few cranberries.
Add 1 teaspoon yogurt to each bite right before serving.

Estimated macros (per 4 bites): 90 calories, 5 g protein, 16 g carbs, 1 g fat, 2 g fiber.

Banana and almond butter bites (freezer snack)

Think of these like little “banana sandwiches.” The freezer turns them into a cold, creamy snack that feels like dessert.

Ingredients

2 medium bananas
3 tbsp no-salt-added almond butter
2 tbsp crushed unsalted walnuts (optional)
1 tsp cinnamon (optional)

Directions

Slice bananas 1/2-inch thick.
Spread about 1/2 teaspoon almond butter on one slice, then top with another slice to make a sandwich.
Sprinkle with walnuts and cinnamon (optional).
Freeze on a parchment-lined tray 1 to 2 hours, then transfer to a freezer bag.

Estimated macros (per 4 bites, without walnuts): 140 calories, 3 g protein, 20 g carbs, 6 g fat, 3 g fiber.

Healthy oatmeal zucchini bars (soft baked, lunchbox ready)

These are soft, lightly sweet, and easy to pack, drawing from Southern baking styles. The big trick is squeezing the zucchini dry so the bars bake up tender, not wet (or swap in shredded sweet potato for a twist).

Ingredients

2 cups shredded zucchini, squeezed very dry
2 cups rolled oats
2 large eggs
1/2 cup no-salt-added nut butter (peanut or almond)
1/3 cup unsweetened applesauce
1 tsp baking powder
1 1/2 tsp ground cinnamon
1 tsp vanilla extract

Directions

Heat oven to 350°F, then grease or parchment-line an 8 x 8-inch pan.
Squeeze shredded zucchini in a clean towel until it stops dripping.
Stir oats, baking powder, and cinnamon in a bowl.
Whisk eggs, nut butter, applesauce, and vanilla in a second bowl.
Mix wet into dry, then fold in zucchini.
Spread batter into the pan, then bake 22 to 28 minutes, until the center feels set.
Cool fully before slicing into 12 bars.

Storage

Store in the fridge up to 5 days.
Freeze up to 2 months (wrap individually for grab-and-go).

Estimated macros (per 1 bar, if cut into 12): 150 calories, 6 g protein, 16 g carbs, 7 g fat, 3 g fiber.

Dark chocolate dipped bananas with walnuts (better than ice cream)

Freezing first helps the chocolate set fast, so you get a clean snap instead of a sticky coating.

Ingredients

2 bananas
1/2 cup dark chocolate chips (70% cacao)
1 tsp coconut oil (optional, for smoother melting)
1/4 cup chopped unsalted walnuts

Directions

Slice bananas into 1-inch pieces, then freeze on a lined tray 45 minutes.
Melt chocolate (and coconut oil, if using) in a microwave-safe bowl in 20-second bursts, stirring each time.
Dip frozen banana pieces halfway into chocolate, then sprinkle with walnuts.
Place back on the lined tray and freeze 15 minutes to set.
Store frozen, and let sit 2 to 3 minutes before eating for the best texture.

Portion tips

Plan 4 to 5 pieces for a treat.
For a lighter bite, dip only one side instead of fully coating.

Estimated macros (per 5 pieces): 190 calories, 2 g protein, 22 g carbs, 12 g fat, 4 g fiber.

Air fryer plantains with cilantro crema (savory street food snack with dip)

Plantains give you that Southern fried side feel without deep frying, perfect as a street food favorite. Ripeness changes everything for this street food vibe.

Semi-ripe (yellow with a few black spots): firmer, more starchy, more “chip-like.”
Ripe (mostly black): softer, sweeter, more “caramelized.”

Ingredients

2 plantains, sliced on a bias about 1/3-inch thick
Olive oil spray
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp cayenne pepper (optional)
1/4 tsp black pepper

Cilantro crema

1/2 cup plain nonfat Greek yogurt
1/4 cup cilantro leaves and tender stems
1 tbsp fresh lime juice
1 small garlic clove, grated or minced
2 to 3 tsp water (to thin)

Directions

Preheat air fryer to 380°F for 3 minutes.
Spray plantain slices lightly with oil, then toss with paprika, garlic powder, cayenne (optional), and pepper.
Air-fry 10 minutes, flip, then cook 6 to 10 minutes more until browned.
Blend crema ingredients until smooth, adding water until it drizzles.
Serve plantains warm with crema on the side.

Estimated macros (per 1/4 recipe, with 2 tbsp crema): 160 calories, 5 g protein, 28 g carbs, 2 g fat, 4 g fiber.

How to keep these snacks under 140 mg sodium per serving (without bland food)

If you’ve ever eaten “low-sodium” food that tasted flat, it usually missed two things: acid and aroma. Salt is one tool, but it’s not the only one. Use sharp, bright flavors (lemon, lime, vinegar), plus bold spices and herbs, and your brain stops asking for extra salt.

The easiest shopping rules (so sodium stays low)

Start with the basics that quietly add sodium even in sweet snacks. For salty staples like baked mac and cheese, opt for no-salt-added versions or make from scratch with plain ingredients.

Choose plain ingredients first, then season them yourself.
Pick unsalted nuts and nut butters (look for “no salt added” on the front).
Buy plain Greek yogurt instead of flavored, then add fruit and cinnamon at home.
For canned items, choose no-salt-added, then rinse and drain when it makes sense.

Quick rinse tip: Rinsing canned beans and chickpeas can remove a lot of surface sodium, especially if you drain them well after rinsing.

Label reading that actually works in the store

Labels can trick you with tiny serving sizes, so use a simple routine.

Check the serving size first. If the serving is 2 tablespoons, ask yourself how much you’ll really eat.
Look at sodium per serving. For snacks, aim for products that keep your portion under 140 mg.
Do the “real portion” math. If you’ll eat double the serving, double the sodium.
Know what “reduced sodium” means. It usually means 25% less than the original, not “low.” The starting point could still be high.

Flavor builders that replace salt (and keep food exciting)

Use these like you’d use salt, a little at a time, tasting as you go.

Citrus and vinegar: lemon, lime, apple cider vinegar, balsamic vinegar.
Alliums: garlic (fresh, powder), onion (fresh, powder), scallions.
Smoky and warm spices: smoked paprika, chili powder, cinnamon, cumin.
Heat: cayenne, crushed red pepper, chipotle powder (check blends for salt).
Herbs: thyme, rosemary, dill, parsley, cilantro.
Mustard powder: adds a sharp “zing” without the sodium load of many bottled mustards.

Smart swaps for high-sodium Southern staples

You don’t need to give up the classics, you just need better defaults. Items like cornbread and cornbread dressing can be modified for DASH by using no-salt-added cornmeal and herbs. Swap salted seasoning blends for salt-free Cajun or Creole blends (or mix your own), and bake low-sodium cornbread with bold spices.

Swap salted roasted nuts for raw or dry-roasted unsalted nuts, then add rosemary, cinnamon, or smoked paprika at home.
Swap cured meats (bacon, ham, sausage) for fresh cooked chicken, unsalted nuts, or smoked paprika for that smoky hit.
Swap full-salt cheese piles for smaller amounts of sharp cheese (a little goes far), and stretch creaminess with plain Greek yogurt.

Party planning tips that keep sodium low without feeling “restricted”

A snack table gets salty fast when every item is a dip, a chip, or a cheesy bite. Balance fixes that.

Pair one richer item (like chocolate-dipped bananas) with two fresh items (fruit, veggie cups, endive bites).
Put unsalted nuts in small bowls, then refill as needed, instead of setting out a huge bag.
Offer crunchy produce as the “chip,” like endive leaves, cucumbers, bell peppers, and apple slices.
Keep portions simple: pre-portion energy balls and freezer bites so people grab and go without overdoing it.

If you stock the right basics and season with acid and spice, low-sodium Southern snacking stops feeling like a compromise. It starts feeling like your new normal.

Enjoy!

Southern snack tables can taste bold and familiar without turning into a sodium overload. These 50 Southern DASH diet snacks and appetizers prove it, because big flavor comes from smart moves like citrus, vinegar, fresh herbs, smoky spices, and a little sharp cheese instead of heavy salt. You still get creamy dips, crunchy bites, and warm finger foods that feel right for game day, showers, and family cookouts.

For your next get-together, keep it simple and pick 3 to 5 recipes. Pair one dip or spread with one salsa, add one crunchy roasted or air-fried bite, then finish with one skewer or no-cook option for balance. That mix keeps the table fun, and it makes portion control easier. These Southern classics are perfect for future family gatherings and upcoming holiday side dishes.

Batch prep helps, too. Make dips and sauces a day ahead so the flavor has time to come together, then roast chickpeas, nuts, or veggie chips in one oven session. After that, store everything in small containers so you can stick to the serving sizes you planned.

Most importantly, keep the sodium target in mind, about 140 mg per serving when made as written. Measure salty ingredients like Dijon, hot sauce, feta, and cured meats, and use crunchy veggies, endive, and fruit as the scoop. Also, drink water through the day, especially if you’re serving spicy snacks, because hydration supports blood pressure goals right alongside food choices.

Thanks for cooking along, now save this list, share it with a friend, and try one new recipe this week, perhaps mini appetizers like potato latkes or even a Southern DASH Snacks standout. Follow up these bites with a slice of red velvet cake for that traditional meal finish. Consistency beats perfection, and your snack table can still taste like home.