Staying energized and productive at work can be a challenge, but having healthy snacks on hand can make big difference. You deserve to feel your best, even on the busiest time of day. That’s why we’ve put together a list of 22 healthy snacks that are easy to prepare, packed with nutrients, and perfect for munching on at your desk. From nuts and dried fruit to roasted chickpeas and homemade energy balls, these snacks will keep you fueled and focused throughout the day. So go ahead, take a break, and indulge in one (or two, or three…) of these delicious and healthy treats!
- 1. Nuts and Dried Fruit
- 2. Bell Peppers and Guacamole
- 3. Brown Rice Cakes and Avocado
- 4. Roasted Chickpeas
- 5. Tuna Pouches
- 6. Apples and Peanut Butter
- 7. Jerky
- 8. Homemade Granola
- 9. Greek Yogurt
- 10. Edamame
- 11. Popcorn
- 12. Cottage Cheese and Fruit
- 13. Baked Veggie Chips
- 14. Ants on a Log
- 15. Homemade Energy Balls
- 16. Oatmeal Packets
- 17. Carrots and Hummus
- 18. Dark Chocolate-Covered Nuts
- 19. Reheatable Egg Muffins
- 20. Clementines and Almonds
- 21. String Cheese
- 22. Spiced Cashews
- Final Words
1. Nuts and Dried Fruit
Your go-to snack for a quick energy boost, nuts and dried fruit are a match made in heaven. 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 feel full between meals.
Nutritional Benefits
Any snack that’s rich in fiber, protein, and healthy fats is a winner in our book. Nuts and dried fruit provide a satisfying crunch and a boost of energy to get you through your workday. With approximately 160 calories per ounce, this snack is nutrient-dense and filling.
Convenience and Portability
Anytime you need a quick pick-me-up, nuts and dried fruit are the perfect solution. They’re non-perishable, easy to store, and don’t require any preparation – just grab and go!
Convenience is key when it comes to snacking at work. That’s why nuts and dried fruit are a great option. You can stash them in your desk drawer or bag and munch on them whenever you need a break. Plus, they’re easy to portion out, so you can control how much you eat. Try mixing together your favorite nuts and dried fruits for a customized snack that’s both healthy and delicious.
Note: A serving size of nuts and dried fruit is approximately 1 ounce (28g) and contains around 160 calories. You can prepare your own mix by combining your favorite nuts (e.g., almonds, walnuts, cashews) with dried fruits (e.g., cranberries, raisins, apricots).
2. Bell Peppers and Guacamole
While guacamole is often associated with tortilla chips, pairing it with crunchy bell pepper slices makes for a healthier and more satisfying snack. The sweetness of the bell peppers complements the creamy richness of the guacamole perfectly.
Nutritional Benefits of Avocados
Bell-shaped avocados are a nutrient-dense superfood, packed with healthy fats, fiber, and various vital vitamins and minerals. They have been linked to improved heart health, weight management, and even reduced risk of certain diseases. One medium-sized avocado provides around 140 calories, 10 grams of healthy fats, and 7 grams of fiber.
Preparing Guacamole for Work
Work-friendly guacamole is easy to prepare and transport. Simply mash ripe avocados with lime juice, salt, and your desired spices, then scoop the mixture into an airtight container. You can also add diced onions, tomatoes, or cilantro for extra flavor.
Benefits of preparing guacamole for work include having a healthy snack ready to go, boosting your energy levels, and supporting your overall heart health. With approximately 100 calories per tablespoon, guacamole is a nutritious and filling snack that can curb your cravings and keep you focused throughout the day. Simply pair it with crunchy bell pepper slices for a satisfying and healthy treat.
3. Brown Rice Cakes and Avocado
Assuming you’re looking for a healthy and satisfying snack to munch on at work, brown rice cakes paired with avocado are an excellent choice.
Get recipe here: Success Rice
Nutritional Benefits of Brown Rice Cakes
To start, brown rice cakes are a great source of complex carbohydrates, fiber, and several important nutrients. One brown rice cake (9 grams) provides 7 grams of carbs and 1.35% of the Daily Value (DV) for fiber for only 35 calories. They’re also low in calories and fat, making them an ideal snack for those watching their weight.
Combining with Avocado for Added Nutrition
Cakes alone are nutritious, but combining them with avocado takes the snack to the next level. Avocados are rich in healthy fats, fiber, and various vitamins and minerals, including potassium, vitamin C, and vitamin E.
With brown rice cakes and avocado, you’ll get a boost of healthy fats, protein, and complex carbohydrates, keeping you full and energized throughout the workday. Plus, the creamy texture of avocado pairs perfectly with the crunchy brown rice cakes. Simply spread mashed avocado on top of a brown rice cake and enjoy! This snack is approximately 150 calories per serving.
4. Roasted Chickpeas
All you need is a can of chickpeas, some olive oil, and your favorite seasonings to create a crunchy and nutritious snack that’s perfect for work.
Nutritional Benefits of Chickpeas
Benefits of chickpeas include high protein and fiber content, making them an excellent choice for weight management and improving insulin response. Additionally, they are rich in several vitamins and minerals, which can help lower your risk of certain diseases.
Preparing Roasted Chickpeas for Work
To make roasted chickpeas, simply drain and pat dry a can of chickpeas, then toss them in olive oil, sea salt, and your desired seasonings. Bake on a lined baking sheet at 350°F (180°C) for 40 minutes.
This easy-to-make snack is not only delicious but also packed with nutrients. One 1/2 cup serving of roasted chickpeas (76g) contains approximately 5g of fiber and 5g of protein, making it an excellent choice to curb your hunger and boost your energy levels at work. With only 120 calories per serving, you can enjoy this guilt-free snack without worrying about ruining your diet. Simply portion out your roasted chickpeas in an airtight container and take them with you to work for a quick and healthy pick-me-up.
5. Tuna Pouches
Your go-to convenience snack, tuna pouches are a great addition to your workday arsenal.
Nutritional Benefits of Tuna
Pouches of tuna are packed with protein, omega-3 fatty acids, and various vitamins and minerals. A 2-ounce serving of tuna contains about 20 grams of protein, 100 calories, and 0.5 grams of omega-3 fatty acids.
Convenience of Tuna Pouches
On-the-go snacking has never been easier with tuna pouches. These vacuum-sealed packets require no refrigeration, draining, or preparation, making them the perfect snack to stash at your desk.
Convenience is key when it comes to snacking at work. With tuna pouches, you can simply tear open the packet and enjoy a protein-packed snack without any fuss. Plus, they’re lightweight and easy to store, making them perfect for tossing into your bag or desk drawer.
Each serving of tuna pouches contains approximately 100 calories. To prepare, simply open the packet and serve. You can also add some crackers or eat it with veggies for a more satisfying snack.
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6. Apples and Peanut Butter
Once again, we have a classic snack combination that’s both delicious and nutritious. Apple slices with natural peanut butter make for a satisfying snack that will keep you full and energized throughout the day.
Nutritional Benefits of Apples
For a relatively low-calorie snack, apples are packed with fiber, vitamins, and antioxidants. One medium-sized Gala apple (100g) contains 3.5g of fiber, making it an excellent choice for promoting digestive health and satiety. Apples are also rich in antioxidants, which help protect against chronic diseases like heart disease and certain cancers.
Combining with Peanut Butter for Added Protein
For an extra boost of protein and healthy fats, pair your apple slices with natural peanut butter. Peanut butter contributes 8g of protein and 16g of healthy fats per 2-tablespoon serving, making it an excellent addition to your snack routine.
To take your snack game to the next level, try pairing sliced apples with 2 tablespoons of natural peanut butter for a total of around 190 calories. This snack combination provides a satisfying mix of complex carbohydrates, protein, and healthy fats to keep you full and focused throughout the day. Simply spread the peanut butter onto your apple slices and enjoy as a quick and easy snack at work!
7. Jerky
Keep jerky in your desk drawer for a quick and easy snack that’s packed with protein. One ounce (28g) of beef jerky has 8g of protein for 116 calories. It’s also rich in iron, an important mineral for maintaining blood health and energy levels.
Nutritional Benefits of Jerky
An excellent source of protein, jerky is also low in fat and high in iron, making it an ideal snack for those looking to boost their energy levels and support overall health.
Choosing Low-Sodium and Uncured Options
Benefits of choosing low-sodium and uncured jerky options include reducing your intake of added preservatives and excessive salt, which can be detrimental to your health.
To make the most of jerky as a healthy snack, look for options that are labeled as “low-sodium” or “uncured.” You can also opt for homemade jerky recipes that use natural ingredients and minimal added salt. This way, you can control the amount of sodium and preservatives that go into your snack. Additionally, consider choosing jerky made from lean meats like turkey, chicken, or salmon for a lower-fat option.
8. Homemade Granola
After a long morning of work, reaching for a healthy snack can give you the energy boost you need to power through the rest of your day. Homemade granola is a great option, packed with nutrients and easy to prepare.
Nutritional Benefits of Homemade Granola
For a healthy snack, homemade granola is hard to beat. Made with rolled oats, nuts, and seeds, it’s a good source of fiber, protein, and healthy fats. Plus, by making your own granola, you can control the amount of sugar and unhealthy oils that go into it.
Preparing Granola for Work
An easy way to prepare granola for work is to portion it out into individual containers or bags. This way, you can grab a healthy snack on the go without having to think twice.
A single serving of homemade granola (about 1/4 cup or 30g) contains approximately 170 calories, 3g of protein, and 3g of fiber. To make your own granola, 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. Let it cool, then break it up into chunks and store in an airtight container.
9. Greek Yogurt
Not only is Greek yogurt a convenient work snack, but it’s also higher in protein than regular yogurt. A 158g container of plain, low-fat Greek yogurt has 16g of protein for only 95 calories. Plus, it’s loaded with calcium, a mineral that’s important for strong bones and teeth.
Nutritional Benefits of Greek Yogurt
The high protein content in Greek yogurt makes it an excellent snack for keeping you full between meals. Additionally, the calcium in Greek yogurt supports bone health, and the probiotics can aid in digestion.
Adding Healthy Fruits and Nuts
Any snack can be elevated by adding some healthy fruits and nuts. Greek yogurt is no exception.
Fruits like berries, bananas, or apples add natural sweetness and fiber, while nuts like almonds, walnuts, or pecans provide a crunchy texture and a boost of healthy fats and protein. Try mixing in some honey or granola for added flavor and crunch. With Greek yogurt as your base, the possibilities are endless! (Approx. 150-200 calories per serving)
10. Edamame
Unlike other snacks, edamame is a nutrient-dense option that’s high in protein and fiber.
Nutritional Benefits of Edamame
Benefits of snacking on edamame include its high-quality plant-based protein, which can help with appetite control and improve body composition. Additionally, soy contains plant compounds called isoflavones, which have been linked to improved bone health and cognitive function, and may lower your risk of certain cancers.
Preparing Edamame for Work
Work-friendly edamame can be steamed, cooked, or dried, making it a convenient snack to take to the office. Edamame is easy to prepare for work. Simply steam or cook them according to package instructions, then season with salt and your favorite spices. You can also dry them in the oven or a dehydrator to make a crispy snack. A 1/2 cup serving of cooked edamame contains about 100 calories, 10g of protein, and 4g of fiber.
11. Popcorn
Now, let’s talk about popcorn, a nutritious snack that’s high in fiber and low in calories. Two cups (16 g) of air-popped popcorn provide 62 calories, 12 g of carbs, and 2 g of fiber.
It also contains antioxidants called polyphenols that may help protect against chronic conditions, such as heart disease.
Nutritional Benefits of Popcorn
To get the most nutritional benefits from popcorn, choose air-popped or microwave popcorn without added salt or oil. This way, you’ll get a good dose of whole grains, fiber, and antioxidants while keeping calories and unhealthy fats in check.
Preparing Healthy Popcorn for Work
To prepare healthy popcorn for work, simply air-pop a batch at home and portion it out into individual containers or bags. You can also add some healthy seasonings like paprika, garlic powder, or chili powder to give it a boost of flavor.
A great tip is to make a large batch of popcorn on the weekend and store it in an airtight container at your desk. This way, you’ll have a healthy snack ready to go whenever you need it. With only 62 calories per 2 cups, you can indulge in this tasty snack without worrying about ruining your diet.
12. Cottage Cheese and Fruit
Once again, we have a snack that’s not only delicious but also packed with nutrients. Combining cottage cheese with fruit is a great way to get a good balance of protein, calcium, and fiber in your diet.
Nutritional Benefits of Cottage Cheese
Aiding in muscle recovery and providing a feeling of fullness, cottage cheese is an excellent source of protein. A 1/2 cup serving of low-fat cottage cheese contains 12 grams of protein and only 90 calories. Additionally, it’s a rich source of calcium, providing 9% of the daily recommended value.
Combining with Fruit for Added Nutrition
Fruit adds natural sweetness and extra fiber to this snack, making it even more satisfying. You can choose any fruit you like, but berries, sliced peaches, or bananas work particularly well.
Plus, when you combine cottage cheese with fruit, you’re getting a good mix of complex carbohydrates, protein, and healthy fats. This snack will keep you full and energized throughout the morning or afternoon. A serving size of cottage cheese and fruit is approximately 150 calories, making it a guilt-free snack option. Note: You can prepare this snack by bringing pre-portioned servings of cottage cheese to work and topping it with your favorite fruit. Simply mix and enjoy!
13. Baked Veggie Chips
For a crunchy and healthy snack, baked veggie chips are an excellent option. They’re easy to prepare, and you can customize them with your favorite vegetables.
Nutritional Benefits of Baked Veggie Chips
For a nutrient-dense snack, baked veggie chips are a great choice. They’re low in calories and rich in vitamins, minerals, and antioxidants. Depending on the vegetables you use, they can be a good source of fiber, potassium, and vitamins A and C.
Preparing Healthy Veggie Chips for Work
Baked veggie chips are incredibly easy to prepare and can be made in advance for a quick snack at work. Simply slice your favorite vegetables thinly, brush with olive oil, and bake in the oven until crispy.
For instance, you can use sweet potatoes, beets, carrots, zucchini, or radishes to make your veggie chips. Each serving of baked veggie chips (1 ounce or 28 grams) contains approximately 120 calories, 2 grams of protein, and 2 grams of fiber. You can season them with herbs and spices for added flavor. By preparing your own veggie chips, you can control the ingredients and avoid added preservatives and unhealthy oils found in store-bought options.
14. Ants on a Log
Many of us remember eating “ants on a log” as kids, but this classic snack is still a great option for adults looking for a healthy pick-me-up at work. Made with celery sticks, peanut butter, and raisins, ants on a log are a tasty and satisfying snack that’s packed with nutrients.
Nutritional Benefits of Celery and Peanut Butter
Butter up with peanut butter, which contributes protein and healthy fats to this snack. Meanwhile, celery is low in calories and high in fiber and water content, making it very filling. In fact, one large celery stalk provides 1 gram of fiber and only 9 calories.
Preparing Ants on a Log for Work
On the go? No problem! Simply spread peanut butter onto celery sticks, top with raisins, and you’re good to go. You can also prepare a batch of ants on a log on the weekend and store them in an airtight container in the fridge for up to 3 days.
Peanut butter is a great source of protein and healthy fats, which can help keep you full and focused throughout the day. Look for natural peanut butter with minimal added ingredients. And don’t forget to choose raisins that are low in added sugars. With approximately 95 calories per serving, ants on a log are a guilt-free snack that’s perfect for munching on at your desk.
15. Homemade Energy Balls
All you need is a few simple ingredients to create these no-bake bites of energy. Energy balls are a great snack to have at your desk, providing a quick pick-me-up whenever you need it.
Nutritional Benefits of Energy Balls
Balls of energy, packed with nutrients! These homemade treats are rich in fiber, healthy fats, protein, and various vitamins and minerals. Depending on the ingredients you choose, energy balls can be a great source of sustained energy to fuel your workday.
Preparing Energy Balls for Work
Balls of goodness, ready to go! To prepare energy balls for work, simply roll spoonfuls of the mixture into bite-sized balls and store them in an airtight container. You can also wrap individual balls in plastic wrap or aluminum foil for a quick grab-and-go snack.
Energy balls are incredibly easy to make and require no cooking. Simply combine rolled oats, nut butter, a sweetener, and other add-ins like dried fruit and coconut. For a basic recipe, try combining 1 cup of rolled oats, 1/2 cup of peanut butter, 2 tablespoons of ground flax seeds, 1/4 cup of honey, and 1/4 cup of dark chocolate chips. Roll the mixture into balls and refrigerate or freeze until firm. Each energy ball approximately contains 120 calories, 2g of protein, and 2g of fiber.
16. Oatmeal Packets
Unlike many processed snacks, oatmeal packets are a healthy and convenient option to keep at your desk. They’re a great way to curb your hunger and provide a boost of energy to get you through the rest of your workday.
Nutritional Benefits of Oatmeal
Benefits of oatmeal include its high content of beta-glucan, a type of fiber that has been shown to help lower cholesterol levels and improve heart health. Additionally, oatmeal is a good source of complex carbohydrates, which can help keep you full and satisfied between meals.
Convenience of Oatmeal Packets
Benefits of oatmeal packets include their ease of preparation and portability. Simply add hot water to the packet, stir, and wait a few minutes for a warm and comforting snack.
Convenience is key when it comes to snacking at work. Oatmeal packets are a great option because they’re lightweight, easy to store, and can be prepared in just a few minutes. Plus, they’re a healthy alternative to many other convenience snacks. Each packet typically contains around 100-150 calories, making it a great option for a quick pick-me-up.
Note: The nutritional information for oatmeal packets may vary depending on the brand and type. However, a typical serving of oatmeal (1 packet or 28g) contains around 100-150 calories, 2-3g of protein, and 2-3g of fiber.
17. Carrots and Hummus
To keep your energy levels up and your hunger satisfied at work, consider snacking on carrots and hummus. This healthy combination is not only delicious but also packed with nutrients.
Nutritional Benefits of Carrots and Hummus
Hummus is a tasty dip made from chickpeas, tahini, garlic, olive oil, and lemon juice that pairs perfectly with crunchy carrots. This snack is rich in fiber, protein, and healthy fats, while carrots are loaded with beta carotene, a precursor for vitamin A in your body. Eating foods with beta carotene can help boost immunity and promote optimal vision and eye health.
Preparing Healthy Hummus for Work
Nutritionally, homemade hummus is a great way to ensure you’re getting the most health benefits from your snack. To make your own hummus, combine chickpeas, tahini, garlic, olive oil, and lemon juice in a blender or food processor. You can also add in some spices and herbs to give it an extra flavor boost.
Work-friendly tip: Prepare a batch of hummus on the weekend and store it in an airtight container in the fridge for up to 5 days. Simply pack a serving size in a small container or Ziplock bag and pair it with carrot sticks for a quick and easy snack at work. One serving of hummus (2 tablespoons or 30g) contains approximately 100 calories, 2g of protein, and 2g of fiber.
18. Dark Chocolate-Covered Nuts
Despite what you may think, dark chocolate-covered nuts can be a healthy snack option for work. The key is to choose nuts that are high in healthy fats and protein, and pair them with dark chocolate that is rich in antioxidants.
One serving of dark chocolate-covered nuts (about 1 ounce or 28g) contains approximately 170 calories, 8g of protein, and 12g of fat. Look for options that are low in added sugars and made with wholesome ingredients.
Nutritional Benefits of Dark Chocolate
The antioxidants present in dark chocolate have been shown to have anti-diabetic, anti-inflammatory, and anti-microbial properties, which can help lower your risk of developing chronic diseases.
Choosing Healthy Dark Chocolate Options
The healthier your dark chocolate, the better it is for you. Look for dark chocolate that contains at least 70% cocoa solids and minimal added sugars.
Nutritional labels can be misleading, so be sure to read the ingredient list carefully. Opt for dark chocolate that is made with wholesome ingredients and without artificial additives. You can also consider making your own dark chocolate-covered nuts at home using healthy nuts and dark chocolate chips.
19. Reheatable Egg Muffins
After a long morning of work, you need a snack that will give you a boost of energy and satisfy your hunger. Reheatable egg muffins are an excellent choice. These protein-packed bites are easy to make, reheat well, and can be customized with your favorite vegetables and cheese.
Get recipe here: Spend with Pennies
Nutritional Benefits of Eggs
Reheatable egg muffins are an excellent source of protein, thanks to the eggs. One large egg provides over 30% of the Daily Value (DV) for choline, a critical nutrient for brain function. Eggs are also rich in various vitamins and minerals, including vitamin D, B12, and iron.
Preparing Egg Muffins for Work
Any morning, you can whip up a batch of egg muffins and store them in the fridge for up to 3-4 days. Simply combine beaten raw eggs with chopped veggies and shredded cheese, pour the mixture into greased muffin tins, and bake at 375°F (190°C) for 15-20 minutes.
This convenient snack is easy to reheat at work. Simply place an egg muffin in the microwave for 60-90 seconds or until it’s warmed through. You can also customize your egg muffins with your favorite ingredients, such as bell peppers, onions, and mushrooms, to add extra flavor and nutrients. With approximately 150 calories per muffin, these bite-sized treats are an excellent way to fuel up during your workday.
20. Clementines and Almonds
Unlike other snacks that may leave you feeling guilty, clementines and almonds are a match made in heaven that will satisfy your cravings while providing numerous health benefits.
Nutritional Benefits of Clementines and Almonds
To reap the rewards of this snack, consider the individual benefits of each component. One medium clementine (74g) provides close to 40% of the Daily Value (DV) for vitamin C, an crucial vitamin for connective tissue, wound healing, and immunity. Meanwhile, a 1-ounce serving of almonds (28g) contains 6 grams of protein, 3.5 grams of fiber, and healthy fats that can help keep you full longer.
Combining for a Healthy Snack
Almonds add a good balance of fiber, protein, and healthy fats that can help keep you full longer than a clementine alone. This combination provides a satisfying crunch and a boost of energy to get you through your workday.
For instance, if you’re looking for a snack to curb your afternoon slump, try pairing a clementine with a handful of almonds. The vitamin C from the clementine will give you a natural energy boost, while the protein and healthy fats from the almonds will keep you full until your next meal. This snack is estimated to be around 170 calories, making it a guilt-free choice for your workday. Remember to choose unsalted and unsweetened almonds to reap the most benefits from this snack. Enjoy!
21. String Cheese
After a long morning of work, you need a snack that’s both satisfying and nutritious. That’s where string cheese comes in – a convenient and healthy option that’s perfect for the office.
Nutritional Benefits of String Cheese
For a small snack, string cheese packs a big nutritional punch. One string cheese (28g) has 80 calories, 6g of protein, and 15% of the Daily Value (DV) for calcium. Eating low-calorie foods that are high in protein can help fill you up and manage your overall calorie intake.
Convenience of String Cheese
One of the best things about string cheese is how easy it is to take on the go. You can simply toss it in your bag or desk drawer and have a healthy snack ready whenever you need it.
Another benefit of string cheese is that it doesn’t require any preparation or refrigeration. You can easily stash it in your desk or bag and have a quick snack whenever you need a pick-me-up. Plus, it’s mess-free and won’t leave any crumbs or spills behind.
22. Spiced Cashews
Not only do spiced cashews make for a delicious snack, but they’re also packed with nutrients that can benefit your overall health.
Nutritional Benefits of Cashews
An ounce of cashews provides a good amount of healthy fats, protein, and fiber, making them a satisfying snack. They’re also rich in vitamins and minerals like copper, zinc, and magnesium, which are imperative for maintaining a healthy immune system and nerve function.
Preparing Spiced Cashews for Work
Spiced cashews are easy to prepare and can be stored in an airtight container at your desk for a quick snack. Simply toss raw cashews in olive oil, cumin, chili powder, and ginger, then spread them on a lined baking sheet and bake in the oven at 325°F (165°C) for 12-15 minutes.
Spiced cashews are a great snack to have at work because they’re high in healthy fats and protein, which can help keep you full and focused throughout the day. Plus, the spices add an extra boost of antioxidants and anti-inflammatory properties that can benefit your overall health. With approximately 157 calories per ounce, spiced cashews make for a guilt-free snack that you can enjoy anytime.
Final Words
To wrap up, incorporating healthy snacks into your workday can significantly boost your energy and productivity. With these 22 healthy snack options, you’ll never be stuck without a nutritious choice again. From nuts and dried fruit to spiced cashews, each snack is packed with nutrients, fiber, and protein to keep you full and focused. Remember to consider calorie estimations and preparation tips for each snack to make the most of your healthy choices. By incorporating these snacks into your daily routine, you’ll be well on your way to a healthier, happier you!
