Cravings can strike at any time, but you don’t have to rely on processed treats to satisfy them.

Whether you’re in the mood for something salty, sweet, or crunchy, there are plenty of nutritious swaps that can hit the spot without sacrificing flavor.

Salty

To satisfy a salty snack urge, air-popped popcorn with just a sprinkle of salt makes for a light yet fulfilling option; because you control the ingredients, it’s guaranteed to have fewer calories, less sodium, and less fat than microwavable versions. Another great choice is roasted chickpeas, which are packed with protein and fiber. You can buy them premade at most grocery stores in a variety of flavors like chili-lime, barbecue, and ranch or make your own in the oven.

Sweet

When your sweet tooth strikes, fruit is a perfect substitute for ultrasugary or artificially sweetened goodies, whether on its own or paired with another ingredient. For instance, apple slices and peanut butter create a delicious balance of flavors, while a layer of your favorite nut butter on one or two dates offers an ideal after-dinner treat. Want something richer? Try Greek yogurt topped with honey and dark chocolate chips to enjoy a creamy texture with a hint of sweetness—minus the ample sugar found in traditional desserts.

Crunchy

If it’s crunch you’re after, veggies like carrots, cucumbers, and bell peppers are refreshing alternatives to fried goods. Pair them with hummus or guacamole for a tasty, nutrient-packed bite in between meals. Roasted nuts such as almonds and walnuts are great as well, providing both crunch and healthy fats. And for a more unique option, consider kale chips. When baked with olive oil and a pinch of salt, they feature the same crispy texture as potato chips but with a boost of vitamins so you can indulge your cravings while also nourishing your body.