Nacho chips, dips, and spices, arranged on a white surface

Ever get that sudden urge to sink your teeth into something salty and savory? You know, the kind that makes you feel like only a big bag of salty chips or a plate of greasy fries can satisfy? Well, tell you what—you are not alone. Salty snacks just have a way of satisfying our cravings like nothing else can. 

Of course, there's a downside to all that salt. Too much sodium in our diets can lead to a whole host of health problems, from high blood pressure to heart disease. Yeah, that doesn't sound fun. Fortunately, there are plenty of delicious and nutritious salty snacks out there to choose from, whether you're looking for something crunchy, savory, or a little bit of both. And we’ve got a short but sweet—or salty—list of our favorite healthy salty snacks to prove it!

Guilt-Free Salty Snack Recipes

Ready to whip up a batch of delicious salty snacks that won’t wreak havoc on your health (and taste buds)? Of course, you are! 


Ham & Egg Cups

ham and egg cups



  • 6 slices of Buddig Original Ham
  • 4 eggs, lightly beaten
  • ½ cup canned corn kernels
  • ½ cup low-fat cheese, grated
  • 3 spring onions, finely chopped
  • 1 tbsp basil, chopped
  • 2 tbsp milk
  • salt and pepper to taste
  • oil spray


  • Preheat your oven to a toasty 200°C and grab yourself a muffin tray. Give all 6 cups a quick spray of oil then line each one with slices of ham. 
  • Whisk the eggs, then pour in the milk and toss in the spring onions, corn, basil, and grated cheese. Add a sprinkle of salt and pepper and continue whisking until everything is well mixed. 
  • Divide the egg mixture evenly among the ham cups and pop them in the oven for 25-30 minutes. You'll know they're done when they're set in the middle and the cheese is all melty and gooey. Try not to drool while you wait!
  • Once your mini egg cups are done, get them out of the muffin tray. Run a blunt knife around the edges to loosen them up, then let them sit for a few minutes to cool (we don’t want you to burn your tongue on molten hot cheese!). 
  • Serve them up with a side of greens to make them even more guilt-free!


Monte Cristo Sandwich

ham and cheese sandwich




  • Put the egg, milk, and a pinch of salt into a bowl and give the mixture a light whisk.
  • Slather some mayo on two slices of bread (because let's face it, everything's better with mayo!).
  • Pile on some ham and cheese and top them off with the remaining slices of bread. Give them a firm press down.
  • Next, Place a skillet on medium heat and melt the butter in it.
  • Now, go back to your egg mixture and dip each side of the sandwiches in it briefly. After that, place the sandwiches in the skillet
  • Flip the sandwiches and cook the other side for another 3 minutes, pressing down firmly with a spatula until they’re golden brown and the cheese is melted to perfection. Bon appétit! 

Mediterranean Chicken Salad

chicken salad



For the salad

  • 1 pound Chicken Breast Strips
  • 4 cups Romaine lettuce leaves
  • 1 avocado, sliced
  • 2 Roma tomatoes, diced
  • 1 large cucumber, diced
  • 1 red onion sliced
  • Lemon wedges

For the dressing

  • 1/4 cup freshly squeezed lemon juice
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 2 tbsp water
  • 2 tsp dried basil
  • 2 tbsp fresh parsley, chopped
  • 2 tsp garlic, minced
  • 1 tsp dried oregano
  • 1 tsp salt
  • Pepper, to taste


  • In a large bowl, whisk together all of the dressing ingredients. Once everything is well mixed, transfer half of it into a large, shallow dish. Save the other half in the fridge—you will use it later. 
  • Add the chicken to the mixture and let it soak up all that flavor for 15-30 minutes (or up to two hours in the fridge if you're feeling extra patient). While you're waiting for the magic to happen, get all of your salad ingredients ready and mix 'em up in a separate bowl. Make sure to use a large bowl so you have a lot of space to toss!
  • Once your chicken is ready, heat up a tablespoon of oil in a grill pan or grill plate over medium-high heat. Then, give your chicken a good sear on both sides until it's beautifully browned and cooked through.
  • Next, let your chicken rest for 5 minutes, then toss it into your salad. Don't forget to drizzle it with the remaining dressing. And for an extra zing, serve with some lemon wedges.

Healthy Doesn’t Have to Be Boring with Buddig 

It's time to bid farewell to bland, unsalted rice cakes and celery sticks (no offense to celery, of course!). With Buddig, you can indulge in your favorite salty snacks while keeping your cravings satisfied. Whether you're watching your waistline or just trying to make more mindful snack choices, incorporating some healthy ingredients into your recipe is a total win-win!

Find the nearest store carrying our products and stock up on your favorite Buddig lunch meats today!

Find Buddig Products and Be Ready for Lunchtime Anytime

Buddig offers a variety of affordable and packed-to-go lunchmeat, sliced just right for any meal. Find a store near you that carries all our delicious flavors. With no gluten or MSG, you can enjoy lunchmeat that tastes good, and really IS good.

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