Purge Your Pantry of Seed Oils w/ This List of 45 Better-for-You Snacks
Shop smarter with our certified list of seed oil-free snacks!
Snacking shouldn’t come at the cost of your health. But the truth is, most packaged snacks today are drenched in inflammatory seed oils, quietly wreaking havoc on our hormones, digestion, and energy.
If you’ve ever felt frustrated trying to decode what’s actually clean, you’re not alone. That’s why I put together this huge certified guide: to help you snack smarter, with zero seed oils, and keep the convenience in the kitchen.
Best of all, I picked snacks made by companies who take other ingredients seriously, so rest assured, they’re ethically sourced and healthy for you beyond just limiting seed oils.
But First—What Are Seed Oils?
Seed oils are ultra-processed industrial oils extracted from seeds. They’re usually heated, bleached, deodorized, and treated with chemical solvents to become shelf-stable, making them cheap for manufacturers but harmful to our bodies. These oils are high in unstable omega-6 fats, which can oxidize easily and trigger inflammation, hormonal imbalance, and even metabolic dysfunction when consumed regularly.
These are the major seed oils to avoid:
- 🛑 Canola oil (aka rapeseed oil)
- 🛑 Corn oil
- 🛑 Cottonseed oil
- 🛑 Grapeseed oil
- 🛑 Margarine (typically a hydrogenated seed oil blend)
- 🛑 Rice bran oil
- 🛑 Safflower oil
- 🛑 Soybean oil
- 🛑 Sunflower oil
- 🛑 Vegetable oil
Sneaky name & variants also used to disguise seed oils on labels:
- 🛑 Blended vegetable oil
- 🛑 Cold-pressed… [any of the above seed oils 👆🏼]
- 🛑 Expeller-pressed… [any of the above seed oils 👆🏼]
- 🛑 High-oleic sunflower/safflower oil (more stable, but still a seed oil)
- 🛑 Refined… [any of the above seed oils 👆🏼]
- 🛑 Shortening (often hydrogenated soybean or cottonseed oil)
Not seed oils, but still harmful:
- 🛑 Palm oil or palm kernel oil is not a seed oil but is often highly refined and linked to gut issues.
- 🛑 Hydrogenated oils or partially hydrogenated oils are trans fats and extremely toxic and known to damage the heart, brain, and cellular function. While these aren’t seed oils, they’re often used alongside them or indicate ultra-processed food.
Here’s a list of seed oils that are safe, nourishing, not inflammatory, and are minimally processed:
Here are the safest oils to look for on labels:
- ✅ Avocado oil (Look for “cold-pressed” to avoid industrial versions)
- ✅ Beef Tallow, Lard, or Duck Fat
- ✅ Butter (From grass-fed milk)
- ✅ Coconut oil (Virgin or Cold-Pressed)
- ✅ Extra-virgin olive oil (Look for “cold-pressed” or “first press”)
- ✅ Ghee (From grass-fed milk)
⚠️ These oils can be safe if they’re from trusted sources & unrefined:
- Red Palm Oil
- MCT Oil (usually from coconut; check processing)
Shop our top picks for no seed oil snacks:
✅ Chips & Crackers:
- Barnana Organic Plantain Chips
- Carnivore Crisps
- Ella’s Flats (all flavors)
- EPIC Provisions Pork Rinds
- Fat of the Land Sea Salt Potato Chips
- Flackers Organic Flax Seed Crackers
- Jackson’s Potato Classic Kettle Chips
- Jackson’s Sweet Potato Chips
- MASA Tortilla Chips
- Nufs Crispy Crackers (all flavors)
- ParmCrisps Original Cheese Parm Crisps
- Rosie’s Chips Kettle Cooked Chips
- Siete Chips (not entirely “clean” but a team fave w/ no seed oils)
- Sunnie Gluten Free Crackers
✅ Bars
- Bearded Brothers Organic Vegan Protein Energy Bars (all flavors)
- GoMacro MacroBar Coconut, Almond Butter + Chocolate Chip
- GoMacro MacroBar Organic Vegan Protein Bar, Peanut Butter
- Jacob Bar Protein Bars (all flavors)
- Larabar Chocolate Chip Cookie Dough
- Larabar Peanut Butter Chocolate Chip
- Mammoth Bar Macadamia Coconut Bar
- PRIMA Grass Fed Protein Bars (all flavors)
✅ Hearty & salty
- Against the Grain Gluten-Free Pepperoni Pizza
- Against the Grain Garlic & Rosemary Dinner Rolls
- Ayoba Droëwors Grass Fed Beef Sticks (all flavors)
- Chomps Meat Sticks
- EPIC Protein Bars (all flavors)
- Jesse & Ben’s Classic Sea Salt House Cut Fries
- Khloud Olive Oil and Sea Salt Protein Popcorn
- Paleovalley 100% Grass Fed Summer Sausage Beef Sticks (all flavors)
✅ Granola & Nuts
✅ Cookies, Granola, & Sweets:
- Cappello’s Chocolate Chip Flaky Sea Salt Cookies
- Honey Mamas Cocoa Truffle Bars (all flavors)
- Hu Chocolate Bars (all flavors)
- Pumpkin Tree Peter Rabbit Organics Squeeze Pouches
- Simple Mills Almond Flour Crunchy Cookies
- Simple Mills Cocoa & Cashew Butter Sandwich Cookies
- Solely Fruit Jerky (all flavors)
- Sweet Nothings Organic Squeezable Fruit Smoothie Pops (all flavors)
- That’s it. Fruit Bars (all flavors)
- Toto’s Sea Salt Chocolate Chip Vegan Cookies
- Unreal Crispy Quinoa Chocolate Gems
Have seed oil free snacks for kids (or you) that you love? Share them below so we can add them to our list!
We love the Siete brand of chips that uses avocado oil.
Oh wow this is so interesting. Thanks for sharing this concerning news about our food sources. I understand the power of seeds on hormones through eating “seed cycling” throughout the month. So it makes send that having he processed and bleached oils of these otherwise amazing seeds could disrupt hormones. I wish I knew about these sooner. Anyways. Thanks for sharing and I hope to try some of these snacks.
Thank you so much for your thoughtful comment, Sue! Yes, it’s so fascinating how the same seeds that can support our bodies when eaten whole and in rhythm with our cycles can also become disruptive when ultra-processed into oils. The refinement, bleaching, and high-heat extraction completely alter their nature—and our bodies definitely feel the impact. I felt the same way when I first learned all of this—wishing I had known sooner! I’m so glad this post resonated with you, and I hope you love the snacks if you try them. 🤍
Using seed oils to cook a healthy stir-fry is probably not a big health concern. After all, you’re not drinking these oils, but you are cooking with them. You may be eating a snack that has a little bit in it. If you eat a well-balanced diet, then there’s no need to worry.
This is another one of those food fads that will soon be replaced by another “avoid this at all costs” food fad. Remember when beef tallow and coconut oil were villainized as the source of so many problems? McDonalds used to cook their fries in the beef tallow and they changed to vegetable oils because the public wanted “healthier” oils used. The tide will turn on them again.
Overconsumption of these so-called “guilt free” snacks will lead to problems as well. I see snacks listed above loaded with sodium and sugars (albeit “natural” sugars, which the body uses the same as any other sugars).
My college professor who was a registered dietician told us there would be a cycle of good/bad foods promoted and demoted in our lifetimes. She was so right. If you need real information about your dietary needs, find a dietician who has a degree and has done the work, not a “nutritionist” who did a workshop one time. I know that the bloggers at Hip2Save have good intentions and this is a great place to find savings. However, dietary advice is best left to the experts.
I have to respectfully disagree with your comment. One of the things I love most about H2S bloggers is their ability to connect with their readers beyond the savings. Sara is one of my favorite writers and I have been following her for some time. It shows them as not just a one-dimensional human. For example, Sara being very health and sustainable-conscious gives us articles relating to her passion. Take them or leave them. No pressure. Lina also puts out some good content with recipes but I also follow her even more now because of her protein-rich recipes (just tried the cottage cheese bagels and they were awesome). Her journey became even more relatable. Some could argue that added protein to diets is a health fad as well, so should she not post what she practices these days.?.. I guess I’m just saying what makes this community so great is that you can connect with whoever resonates within you and don’t have to agree with the rest. The deals will always be front and center but the human perspective is what has made it last.
Hi Sen, I’m not sure how that relates to what Dee is saying. Enjoying the content someone puts out doesn’t make them qualified to offer nutrition advice. You wouldn’t go to your favourite fiction author for medical advice, would you?
And agreed with Dee, there’s always something trendy that we should/shouldn’t be eating. Low carb, high carb, avoid sugar, eat lots of sugar, lard is a food group all in itself, etc. etc. It’s all just chatter.
💯
Health advice should come from qualified professionals and cite reputable research. I don’t see any scientific or nutrition credentials in the author info that is provided, nor do I see any sources cited.
I love the deals on this deal blog and I don’t see any deals in this post. While it’s fine to promote deals on specific brands etc, the biased fear mongering is unnecessary.
Very well said, thank you 🙏
My response was to Dee.
Everyone has their own opinion. I. for one. appreciate the work it took to make a list like this for those who try to eat as clean as possible when there are times we are craving snacks that are not part of “the perfect diet”. Everyone knows the best foods are unprocessed whole foods, but let’s be honest, we all are busy and don’t all have personal chefs to make things from scratch at a whim. I have been on a freeze dried veggie and fruit kick with no added oils or sugar myself for snacking. They are great to have on hand for power outages or when you want a crunch, but still have healthy food. That said, it is very easy to get carried away and eat more than a serving if you aren’t careful.
Thank you Sara, from someone who has diet restrictions due to multiple medical conditions. More of these posts would be great. 🙂
Love this post! Thank you so much! It is so hard to find snacks with good oils!