Healthy Living

When midday hunger hits, you’ll want to reach for these tasty snacks.  Each snack is low in saturated fat and sodium, which can help support better heart health. Try our crispy Baked Broccoli Cheddar Quinoa Bites or our refreshing Tzatziki Cucumber Slices for a satisfying way to keep your heart in shape.

01 of 21

White Bean–Stuffed Mini Bell Peppers

Mini bell peppers are the perfect vessel for delivering creamy bean dip with a crunchy chickpea topping in this easy snack. Crunchy chickpeas are easy to make at home, or you can buy them already prepared and flavored with spices to add your own unique twist.

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02 of 21

Tzatziki Cucumber Slices

Tzatziki cucumber slices offer a refreshing, quick snack with just three ingredients. The crispness of the cucumbers complements the creamy, tangy tzatziki, creating a light and flavorful bite. Try using English cucumbers, which have a thin skin that doesn't need peeling, keeping the prep minimal.

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03 of 21

Pickled Tuna Salad

This pickled tuna salad gets its flavor from chopped dill pickles and uses the pickle brine to enhance the flavor. Serve it on a slice of toasted whole-wheat bread, on crackers or with crisp veggies for an easy snack.

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04 of 21

Crispy Salmon Bites with Creamy Sun-Dried Tomato Dipping Sauce

These salmon bites are paired with a creamy sun-dried tomato dipping sauce that adds a tangy-sweet flavor that complements the richness of the fish. It’s the perfect appetizer or snack for any occasion, whether you’re hosting a party or simply treating yourself to a flavorful bite. Plus, it’s a great way to incorporate healthy omega-3 fatty acids from the salmon into your diet.

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05 of 21

Lemon, Mint & White Bean Dip

This quick, healthy dip is an easy appetizer or snack. If you don't have cannellini beans, chickpeas work just as well. Serve this tasty dip alongside veggies, crackers, pita or pretzels.

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06 of 21

3-Ingredient Crispy Potato Peel Chips

These 3-ingredient potato peel chips are a cross between a french fry and a potato chip, and they’re the perfect snack to make when you have potatoes to peel! These chips can be enjoyed as-is or dressed up with seasoning. Simply toss baked potato peel chips with seasoning immediately after removing them from the oven. (If you season before baking, the spices may burn.) The only trick is to season them right away—the seasonings will not adhere well once the chips have cooled.

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07 of 21

Baked Broccoli-Cheddar Quinoa Bites

These savory, muffin-like quinoa bites are low in carbs and a good source of protein—plus we love their cheesy flavor.

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08 of 21

Tomato-Zucchini Salsa

This easy, veggie-packed dip makes a healthy snack or appetizer. Capers add a nice brininess to this salsa. Serve with pita chips or tortilla chips or spoon it over grilled chicken or fish.

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09 of 21

Roasted Buffalo Chickpeas

Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.

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10 of 21

Cottage Cheese Snack Jar

This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber into one small Mason jar. Adding the chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead.

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11 of 21

Traditional Greek Tahini Dip

Super creamy with the nutty flavor of sesame seeds, this homemade tahini sauce recipe is a popular way to begin a meal in Cyprus. Serve with crudités and pita.

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12 of 21

Medium-Boiled Eggs

Medium-boiled eggs have a jammy texture that's delicious on toast, salads and so much more.

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13 of 21

Tequila Guacamole

Margarita lovers will go crazy for this twist on classic guacamole. Spiking your guacamole with tequila adds an extra layer of flavor and blends deliciously with the fresh lime juice and jalapeño. This guacamole is for grown-ups only, but you can omit the tequila if you're serving to kids.

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14 of 21

Air-Fryer Popcorn Shrimp

These air-fried popcorn shrimp get crispy and crunchy with very little oil. We pair it with a smoky, spicy dipping sauce for a tasty snack you'll want to make again and again.

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15 of 21

Spiced Crackers

Give plain crackers a flavorful boost when you roast them with paprika and oregano. For a touch of smokiness, try smoked paprika instead of regular. Serve with hummus, cheese or your favorite dip.

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16 of 21

Savory Date & Pistachio Bites

A touch of sweetness from the dates and raisins paired with crunch and nuttiness from the pistachios make these bites perfect for an on-the-go snack or as an accompaniment on a cheese board.

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17 of 21

Toasted Paprika Chickpeas

Toasted chickpeas are now a popular vegan snack, but why spend extra money buying them at the health food store when you can easily make them yourself? They're delicious as a snack but also make a wonderful salad topping.

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18 of 21

Tuna Salad Crackers

A fun twist on a tuna salad sandwich. This Tuna Salad & Crackers recipe uses wheat crackers instead of bread!

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19 of 21

Everything Bagel Microwave Popcorn

Full of umami-rich flavors inspired by the classic bagel, this easy popcorn snack is sure to make your mouth water.

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20 of 21

Avocado & Salsa Cracker

Avocado and salsa team up for a zesty Southwest-inspired topping on a whole grain crispbread. This snack is packed with fiber, veggies, and healthy fats, and it takes just minutes to put together.

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21 of 21

Ranch Roasted Chickpeas

These ranch-flavored roasted chickpeas are a savory snack that delivers the familiar tangy-herb taste of ranch dressing. Seasoned with garlic powder, onion powder and dried herbs, they crisp up beautifully in the oven. These fiber-rich chickpeas are perfect for munching by the handful or tossing into a salad for extra crunch. You can also sprinkle them over soups as an alternative to croutons.

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If you’re looking for tasty lunch recipes that can help you manage your blood pressure, you’re in the right place!  Each of these dishes—from salads and sandwiches to flavorful meal-prep bowls—are high in potassium and low in both saturated fat and sodium to support healthy blood pressure levels. Plus, they’re some of our most popular with EatingWell readers. You’ll want to make options like our Green Goddess Chickpea Bowl and our Stuffed Sweet Potato with Hummus Dressing for a delicious and nourishing lunch that will help you reach your health goals.

01 of 09

Green Goddess Chickpea Bowl

This veggie-packed chickpea bowl features hearty chickpeas and quinoa topped with an herby green goddess dressing made creamy with Greek-style yogurt and avocado. It’s a satisfying vegetarian lunch or light dinner that delivers fiber, protein and fresh flavor in every bite.

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02 of 09

Marry Me White Bean Salad

This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.

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03 of 09

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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04 of 09

Eat-the-Rainbow Vegetable Soup

This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.

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05 of 09

Easy Bean Salad With Herby Salsa Verde

This refreshing bean salad gets a lift from a quick homemade salsa verde packed with fresh herbs, jalapeño and lime. A mix of creamy beans, crisp radishes and smoky corn makes it hearty enough for a light lunch or easy dinner.

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06 of 09

High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.

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07 of 09

Chickpea & Quinoa Grain Bowl

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! We keep things classic and simple here with hummus, quinoa, avocado and loads of veggies.

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08 of 09

Vegan Superfood Grain Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

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09 of 09

Chipotle-Lime Cauliflower Taco Bowls

A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

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