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You can stay productive and energized by having healthy snacks during work.
It can still be challenging to come up with healthy and easy-to-prepare snacks.
These are 33 healthy and simple snacks that you can bring to work.
A healthy snack mix that is non-perishable and made with nuts and dried fruits.
This combination is full of healthy fats, protein from nuts, and carbohydrates from dried fruits. Both foods are high in fiber, which can help you feel fuller between meals (1, 2).
Guacamole, a dip made mostly from avocados and lime, onion, cilantro, and garlic, is delicious. This dip is great with bell pepper slices and other raw vegetables.
Avocados are rich in monounsaturated oils that have been proven to be beneficial for heart health and healthy blood cholesterol (3, 4, 5).
Brown rice cakes make a great, shelf-stable snack that can be taken to work. A 19-gram brown rice cake provides 14 grams carbs and 4% Daily Value (DV), fiber, for 60 calories (5).
Avocados are rich in fiber and healthy fats. A satisfying snack is to slice or spread the mashed fruit on a piece of rice cake (3, 6, 7).
Rice cakes should only be made from rice and salt, and not include any unnecessary ingredients.
Roasted chickpeas make a great snack and are non-perishable. They’re high in fiber, protein, and many vitamins and minerals.
Chickpeas contain 5g fiber (125g) and 10g protein in a 1/2 cup. Chickpeas are high in protein, and they have most of the essential amino acids your body requires (7, 8).
Studies have shown that legumes rich in high-quality protein may help with weight loss and improve your sense of fullness (9).
Roasted chickpeas can be made by draining a can of chickpeas. Pat dry. Mix the chickpeas with olive oil, sea salt and seasonings. Bake for 40 minutes on a baking sheet at 350 degrees (180 Celsius).
The vacuum-sealed tuna pouches can be used as convenient snacks and can be kept at work.
Tuna is rich in filling protein, omega-3 fatty acid and other nutrients that may help to reduce your risk of developing heart disease (11, 12).
You can find tuna pouches in both online and in-store stores. You should look for lighter skipjack tuna varieties, which are lower in mercury than the other types.
Delicious, satisfying snacks include apple slices with natural peanut butter.
Peanut butter provides protein and healthy fats. Apples are rich in fiber and water making them very filling. One medium apple (180g) contains more than 85% water (12).
Jerky is a high-protein, shelf-stable snack that can be eaten during work hours.
A single ounce of beef jerky (28g) contains 8 grams of protein and only 70 calories. It’s also rich in iron (13, 14,), which is an important mineral to maintain blood health and energy levels.
You want jerky that’s uncured, low sodium, and made with few ingredients. If you don’t like red meat, you can find jerky made from turkey, chicken, or salmon.
Granola can be kept in your desk drawer as a quick snack.
You can make your own 15-minute bread, as most store-bought products are loaded with added sugars and have unhealthy vegetable oils that could increase inflammation.
Combine rolled oats with sunflower seeds, dried cherries, cashews and coconut oil in a mix of honey and melted coconut oil. Spread the mixture on a baking sheet and bake for 40 minutes.
This combination is healthy, balanced, rich in complex carbs and fiber, as well as healthy fats. Oats’ soluble fiber may also help lower cholesterol and improve your heart health (16).
Plain Greek yogurt, unsweetened, is a great snack for work that’s high in protein.
For only 140 calories, a 6-ounce (170-grams) container of plain, low fat Greek yogurt contains 17 grams of protein and just 140 calories. It’s also rich in calcium, which is important for strong bones (17, 18).
Healthy fruit and nuts can make this dessert even more delicious and satisfying.
Edamame is an immature soybean that can be steamed, cooked or dried.
They are high in plant-based, high-quality protein. Studies show that soy protein is as satisfying as beef protein, and can aid in weight loss and appetite control (19, 20).
Popcorn is a healthy snack that can be enjoyed at work. It’s low in calories and high in fiber. Two cups (16g) of air-popped popcorn have 62 calories, 12g of carbs, 2g fiber, and many vitamins and minerals (21).
It also contains antioxidants called “polyphenols” that may help prevent chronic conditions such as heart disease (22-23).
A healthy snack, which is high in protein and rich in fruit, is cottage cheese with fruit. It is low in calories, but high in nutrients. Half a cup (113g) of low-fat cottage cheddar cheese provides 12 grams of protein, 10% of the DV of calcium, and only 80 calories (24).
Pre-portioned cottage cheese can be brought to work. You can also top it with fruit like sliced berries and a healthy fat source such as pumpkin seeds.
Dehydrated or baked veggie chips are healthy snacks that can be stored for a long time. Some store-bought versions are made with vegetable oil, such as soybean or canola, and may contain unnecessary additives.
You can control what ingredients you use by making your own veggie chips.
Slice sweet potatoes, sweet potatoes, carrots, zucchini or radishes thinly and brush with olive oil. Bake for 2 hours on a baking sheet lined with parchment paper at 225 (110)
An ant on a log is a healthy snack that’s made with peanut butter, celery sticks, and raisins. They are high in healthy fats, protein and slow-burning carbohydrates and fiber, which can give you an extra boost of energy to get through your workday (25 26, 27, 27).
Celery, which is mainly water, is a filling food that’s low in calories (25).
Energy balls are usually made with oats and nut butter. They also have sweeteners and other ingredients like dried fruit or coconut.
They can be high in fiber, healthy oils, protein and a variety of vitamins and minerals, depending on what they contain (26, 28, 29, 29).
Make your own by combining 1 cup (80g) of rolled oatmeal with 1/2 cup (128g) peanut butter, 2 tablespoons (4g) ground flax seeds, 1/4 Cup (85g) honey, 1/4 cup (5g) dark chocolate chips, and 1/4 cup (45g) honey.
Use a spoonful of the mixture to make small balls, and then enjoy it as a treat during your workday.
Many other energy ball recipes are available online and in specialized books.
It’s a great idea to keep plain, unsweetened oatmeal packets handy at work so you have healthy snacks.
Plain oatmeal is rich in energizing carbohydrates and soluble fiber. This has been proven to lower cholesterol and improve heart health (16-30).
Hummus is a tasty dip made with chickpeas and garlic. It’s great with carrots.
Hummus is rich in fiber, protein, healthy fats, and healthy fats. Carrots are high in beta carotene which is a precursor to vitamin A (31, 32).
Consuming foods high in beta carotene may help increase immunity, promote vision health, and improve eye sight (33).
Dark-chocolate-covered nuts are a nutritious, sweet treat that you can enjoy at the office.
Particularly dark chocolate is rich with antioxidants that can counter molecules known as free radicals, which damage cells and cause chronic diseases (34).
Nuts are a good source of protein and healthy fats, which can help you feel full (35).
Dark chocolate should not contain added sugars.
These egg muffins are healthy and easy to make on the go. They’re made with eggs, vegetables, and cheese.
Eggs are rich in high-quality protein as well as many vitamins and minerals. Interestingly, one egg contains more than 20% of the DV of choline (36, 37).
Mix beaten eggs with chopped vegetables and shredded cheese to make your own egg muffins. Bake the mixture in greased muffin pans for 15-20 minutes at 375 degrees (190).
For egg muffins to be reheated at work, heat them in the microwave for 60-90 seconds until they are warm through.
For a mid-afternoon snack, you can easily have almonds and clementines at work.
They provide a healthy balance of fiber, protein and healthy fats, which can help you feel fuller longer than a single clementine (38, 39).
Moreover, 1 clementine (74g) contains close to 60% of the DV vitamin C. Vitamin C is an essential vitamin for connective tissue and wound healing as well as immunity (39, 40).
String cheese is a handy snack that’s full of healthy nutrients.
A 28g serving of string cheese has 80 calories, 6g protein and 15% of the DV of calcium. Low-calorie, high-protein foods can fill you up, reduce your calorie intake, and help with weight loss (41, 42).
A nutritious snack, spiced cashews are a great choice. These nuts are rich in healthy fats and vitamins, as well as minerals. These nuts are also rich in antioxidants, lutein, and zeaxanthin, which are essential for proper eye function (43-44).
High intakes of lutein (44) have been shown to lower the risk of developing age-related macular disease (AMD).
This delicious treat can be made by combining raw cashews with olive oil, cumin and chili powder. Place them on a baking sheet lined with parchment paper and bake at 325 (165) degrees for 12-15 minutes.
Spiced cashews can be purchased in shops and online. Make sure to only buy products that are made with natural ingredients.
Turkey and cheese rolls-ups make convenient, high-protein snacks.
Turkey is rich in vitamins and minerals, including vitamin B6, which is essential for energy production. Cheese is rich in important nutrients like calcium and vitamin D (45-46).
Smoked salmon is an excellent snack. It’s high in protein and omega-3 fat acids, which act as powerful anti-inflammatory agents and may reduce your risk of developing conditions such as depression and heart disease (11, 47 and 48).
For a satisfying and healthy snack, pair smoked salmon with brown-rice crackers or whole-grain crackers.
Seaweed snacks are seaweed strips cut into small squares and salt-seasoned.
They are low in calories, but high in iodine (a mineral critical for healthy thyroid function (49).
Seaweed snacks can be purchased online or locally. You should look for seaweed snacks with very few ingredients such as olive oil, salt, and seaweed.
Avocado on sourdough bread is a healthy snack you can make at home. Sourdough is made by fermentation and can have similar properties as prebiotics and probiotics (50).
Prebiotics and probiotics can be considered non-digestible fibers, which feed your gut bacteria. They both work together to promote gut health and optimal digestion (51).
Avocado can be added to sourdough bread to add fiber and healthy fats, making it a filling snack.
Hard-boiled eggs are a convenient and healthy snack.
Eggs contain very little of every nutrient you require. One 50g egg contains over 6g of protein. This includes iron, calcium and choline.
Easy to prepare, brie cheese and grapes make a delicious snack combination.
Grapes are rich in fiber, potassium and vitamin B6, while Brie is high in protein, fat and vitamins A, B12, respectively. Combining them can provide a balanced intake of carbohydrates, proteins, and fats that can help to feel full and energized (52, 53).
You can make roasted pumpkin seeds into a snack you can take to work.
A quarter cup (30g) of pumpkin seeds contains 180 calories, 3g of fiber, 15% DV for iron, and 14g of filling fat. Most of this is heart-healthy unsaturated fats. They are also high in immune-boosting minerals zinc (54, 55 and 56).
Roasted pumpkin seeds can be made by tossing the raw seeds in olive oils and sea salt. Bake for 45 minutes at 300F (150).
Frozen yogurt bark can be stored in your office freezer as a refreshing treat. It is made with plain Greek yogurt and fresh fruits like blueberries.
It is rich in protein and fiber, calcium, as well as other nutrients. Homemade frozen yogurt bark is not sweetened like store-bought ice cream (57,58).
This delicious treat is made by mixing plain Greek yogurt with blueberries and strawberries, then spreading it on parchment or wax paper. Place in the freezer for 30 minutes, or until it is cold enough to cut into pieces.
Green smoothies are a great way to grab a healthy snack while on the move.
These can be made with either spinach or frozen bananas. This gives your smoothie a healthy balance of fiber, protein and healthy fat.
Chia pudding is typically made with chia seeds and milk.
Chia seeds are extremely nutritious and rich in fiber, iron and calcium. Chia seeds contain over 16% of the daily value for calcium, and 32% for fiber (35g).
Studies in humans have shown that chia seeds can increase hunger and decrease calorie intake. This may lead to weight loss (63).
Chia pudding is made by combining 3 tablespoons (40g) of chia seeds and 1 cup (240ml) milk in a glass container. Mix in sliced fruits, pumpkin seeds, maple syrup, vanilla extract, and a little bit of vanilla extract. You can put it in the refrigerator overnight, and then grab it when you get to work the next morning.
Although protein bars that are sold in stores are usually loaded with added sugars and other ingredients, there are healthy options with limited ingredients.
You can control what goes into your protein treat by making your own.
Maple syrup and honey can be used to add natural sweetness.
There are many recipes available online or in specialized cookbooks.
Healthy snacks are a great way of staying energized at work.
These healthy snacks are portable, nutritious, easy to make, and can be kept at your desk or in the work kitchen.
You can stick to a healthy lifestyle at work, home and on the move with these delicious options.
