Having nutritious snacks to eat during the workday can help you stay energized and productive. Some snacks include nuts, roasted chickpeas, guacamole, and baked veggie chips, among others.
Here are 33 simple and healthy snacks for work.
Nuts and dried fruit make for a healthy, non-perishable snack mix.
This combo has a good balance of all three macronutrients, with healthy fats and protein from nuts and carbs from dried fruit. They’re also loaded with fiber, which can help you
The authors of a large
Be sure to look for rice cakes that are made with only rice and don’t have unnecessary ingredients.
Roasted chickpeas are a non-perishable snack that’s high in protein, fiber, and several vitamins and minerals.
A 1/2 cup (76 g) of chickpeas has
To make roasted chickpeas, drain a can of chickpeas and pat dry. Toss them in olive oil, sea salt, and seasonings of your choice. Bake on a lined baking sheet at 350℉ (180℃) for 40 minutes.
Vacuum-sealed tuna pouches are convenient snacks that don’t need to be drained and can be stored and eaten at work. Tuna is loaded with filling protein and omega-3 fatty acids. These are known to
Apple slices with natural peanut butter make for a delicious, satisfying snack.
Peanut butter contributes protein and healthy fats. Apples are high in fiber and water, making them particularly filling. In fact, 1 medium gala apple (100 g) is
Jerky is a shelf-stable, high protein snack.
Look for jerky that is uncured, low in sodium, and made from few ingredients. You can also find turkey, chicken, and salmon jerky if you don’t eat red meat.
Granola keeps well in your desk drawer for a quick snack.
Combine rolled oats, sunflower seeds, dried cranberries, and cashews in a mixture of melted coconut oil and honey. Then, spread the mix out on a lined baking sheet and bake for 40 minutes at low heat.
To make this treat even more tasty and filling, add healthy fruits and nuts.
Edamame are immature soybeans that can be enjoyed steamed, cooked, or dried.
They’re loaded with high quality plant-based protein. In fact, snacking on soy protein may help with appetite control and improve body composition. Soy also contains plant compounds called isoflavones. These
Cottage cheese and fruit is a healthy snack that’s perfect for work. It’s low in calories but loaded with nutrients. A 1/2 cup (110 g) of low fat cottage cheese has
You can bring pre-portioned servings of cottage cheese to work and top it with fruit, such as sliced berries.
Baked or dehydrated veggie chips are a wholesome, shelf-stable snack. However, some store-bought varieties are made with highly refined vegetable oils, such as canola or soybean oil, and contain unnecessary additives.
Making your own veggie chips allows you to control the ingredients you use.
Thinly slice sweet potatoes, beets, carrots, zucchini, or radishes and brush them with a small amount of olive oil. Bake on a lined baking sheet at 225℉ (110℃) for approximately 2 hours.
Ants on a log are a healthy snack made with celery sticks, peanut butter, and raisins. They contain healthy fats, protein, slow-burning carbs, and fiber that can provide a boost of energy for your workday.
What’s more, 1 large celery stalk (64 g) provides 1 g of fiber and 9 calories. It’s also
Energy balls are typically made from oats, nut butter, a sweetener, and other add-ins like dried fruit and coconut.
Depending on the ingredients, they’re high in fiber, healthy fats, protein, and several vitamins and minerals.
To make your own, combine:
- 1 cup (80 g) of rolled oats
- 1/2 cup (128 g) of peanut butter
- 2 tablespoons (14 g) of ground flax seeds
- 1/4 cup (85 g) of honey
- 1/4 cup (45 g) of dark chocolate chips
Roll spoonfuls of the mix into bite-sized balls and enjoy them as a treat throughout your workday.
Keeping plain, unsweetened oatmeal packets at work is a great way to stay prepared with healthy snacks.
Hummus is a delicious dip made from chickpeas, tahini, garlic, olive oil, and lemon juice that goes great with carrots. It contains fiber, protein, and healthy fats, while carrots are loaded with beta carotene, a precursor for vitamin A in your body.
Dark chocolate-covered nuts are a nutritious, sweet treat that you can enjoy at the office.
Look for brands that don’t contain added sugars.
Egg muffins made from beaten eggs, veggies, and cheese are a healthy, on-the-go food.
To make your own egg muffins, combine beaten raw eggs with chopped veggies and shredded cheese. Pour the mixture into greased muffin tins and bake at 375℉ (190℃) for 15–20 minutes.
To reheat an egg muffin at work, place it in the microwave for 60–90 seconds or until it’s warmed through.
Cooked eggs should be stored in the fridge and eaten within
Clementines and almonds are two healthy foods that you can easily eat at work for a mid-afternoon snack.
Almonds add a good balance of fiber, protein, and healthy fats that can help keep you full longer than a clementine alone.
String cheese is a convenient snack full of nutrients.
Spiced cashews make for a highly nutritious snack. They contain heart-healthy fats, as well as vitamins and minerals.
Toss raw cashews in olive oil, cumin, chili powder, and ginger. Spread them on a lined baking sheet and bake in the oven at 325℉ (165℃) for 12–15 minutes.
Turkey and cheese roll-ups are convenient, high protein snacks.
Turkey is a rich source of many vitamins and minerals, especially vitamin B6. This nutrient is essential for
Smoked salmon is a highly nutritious snack that’s rich in protein and omega-3 fatty acids. These act as powerful
Pair smoked salmon with 100% whole grain or brown rice crackers for a healthy, satisfying work snack.
Seaweed snacks are crispy squares sliced from sheets of seaweed. These have been dried and seasoned with salt.
Look for a salt-free seaweed snack to limit salt intake from packaged foods.
Adding avocado to sourdough toast contributes additional fiber and healthy fats to make a more filling snack.
Hard-boiled eggs are one of the most convenient and nutritious snacks.
In fact, eggs contain a small amount of almost every nutrient that you need. One large egg (50 g) packs over
- vitamins A, B6, B12, and D
Grapes are high in fiber, potassium, and vitamin B6. Brie is rich in protein, fat, and vitamins A and B12. Eating them together provides a good balance of carbs, proteins, and fats that can help you feel energized and full.
Roasted pumpkin seeds are a portable and shelf-stable snack that you can keep at your desk.
A 1/4 cup (30 g)
- 170 calories
- 2 g of fiber
- 13% of the DV for iron
- 14 g of fat, 75% of which is from heart-healthy unsaturated fats
To make roasted pumpkin seeds, toss raw seeds in olive oil and sea salt. Lay them out on a lined baking sheet and bake for 45 minutes at 300℉ (150℃).
Frozen yogurt bark is a refreshing treat made from plain Greek yogurt and fresh fruit, such as blueberries. You can store it in your work freezer.
This snack is rich in protein, fiber, calcium, and several other nutrients. Plus, unlike store-bought frozen yogurt or ice cream, homemade frozen yogurt bark does not contain added sugars.
Mix plain Greek yogurt with blueberries or strawberries. Then, spread it on a baking sheet lined with wax or parchment paper. Transfer to the freezer for 30 minutes or until it’s cold enough to break into pieces.
Bringing green smoothies to work is an easy way to enjoy a nutritious snack on the go.
You can make them with:
This can provide a well-balanced snack with fiber, protein, and healthy fat.
Chia pudding is usually made with chia seeds, milk, vanilla, fruit, and a sweetener.
Chia seeds are incredibly nutritious and high in omega-3 fatty acids, fiber, and iron. In fact, around 2 tablespoons (28 g) of chia seeds provide over
Research suggests that adding chia seeds to your breakfast may help
To make chia pudding, combine 3 tablespoons (40 g) of chia seeds with 1 cup (240 mL) of milk in a glass jar. Add sliced fruit, pumpkin seeds, a bit of maple syrup, and vanilla extract. Let it sit in the fridge overnight and grab it on your way to work in the morning.
Store-bought protein bars are often loaded with added sugars, though wholesome varieties with limited ingredients are available as well.
If you want complete control over what’s in your protein treat, make your own with healthy ingredients like:
- nut butters
- dried fruit
Add natural sweetness with maple syrup or honey.