Having nutritious snacks to eat during the workday can help you stay energized and productive. Here are 20 simple and healthy snacks for work.
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Nuts and Dried Fruit 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 feel full between meals.
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Bell Peppers and Guacamole Guacamole, made from avocados, lime, onion, and cilantro, goes great with bell pepper slices or other raw veggies. Avocados are rich in monounsaturated fats and fiber, which are beneficial for heart health.
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Brown Rice Cakes and Avocado Brown rice cakes are an excellent, shelf-stable snack. They are low in calories but provide a good amount of carbs and fiber. Topping them with avocado adds healthy fats and a creamy texture.
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Roasted Chickpeas Roasted chickpeas are a non-perishable snack high in protein, fiber, and several vitamins and minerals. They are easy to make and can be flavored with your favorite seasonings.
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Tinned mackerel Small tinned mackerel is a convenient snacks that doesn’t need to be drained and can be stored and eaten at work. Mackerel is loaded with filling protein and omega-3 fatty acids, which are known to fight inflammation and may decrease your risk of heart disease.
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Apples and Almond Butter Apple slices with natural peanut butter make for a delicious, satisfying snack. Almond butter contributes protein and healthy fats, while apples are high in fiber and water, making them particularly filling.
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Jerky Jerky is a shelf-stable, high-protein snack. It is rich in iron, an important mineral for maintaining blood health and energy levels. Look for jerky that is uncured, low in sodium, and made from few ingredients.
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Homemade Granola Granola keeps well in your desk drawer for a quick snack. Making your own allows you to control the ingredients and avoid added sugars and unhealthy oils. Combine rolled oats, sunflower seeds, dried cranberries, and cashews with melted coconut oil and honey, then bake.
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Greek Yogurt Plain, unsweetened Greek yogurt is a convenient work snack that’s higher in protein than regular yogurt. It is also loaded with calcium, important for strong bones and teeth. Add fruits and nuts for extra flavor and nutrients.
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Edamame Edamame are immature soybeans that can be enjoyed steamed, cooked, or dried. They are loaded with high-quality plant-based protein and contain isoflavones, which have been linked to improved bone health and cognitive function.
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Cottage Cheese and Fruit Cottage cheese and fruit is a healthy snack that’s perfect for work. It’s low in calories but loaded with nutrients. Pair it with sliced berries or other fruits for a refreshing treat.
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Homemade Energy Balls Energy balls are typically made from oats, nut butter, a sweetener, and other add-ins like dried fruit and coconut. They are high in fiber, healthy fats, protein, and several vitamins and minerals. Combine oats, almond butter, flax seeds, honey, and dark chocolate chips, then roll into balls.
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Oatmeal Packets Keeping plain, unsweetened oatmeal packets at work is a great way to stay prepared with healthy snacks. Oatmeal is high in beta-glucan, a component of fiber that helps lower cholesterol levels and improve heart health.
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Carrots and Hummus Hummus, made from chickpeas, tahini, garlic, olive oil, and lemon juice, goes great with carrots. It contains fiber, protein, and healthy fats, while carrots are loaded with beta carotene, a precursor for vitamin A.
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Dark Chocolate-Covered Nuts Dark chocolate-covered nuts are a nutritious, sweet treat. Dark chocolate is rich in antioxidants and has anti-diabetic, anti-inflammatory, and anti-microbial properties. Look for brands that don’t contain added sugars.
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Clementines and Almonds Clementines and almonds are two healthy foods that you can easily eat at work. Almonds add fiber, protein, and healthy fats, while clementines provide vitamin C, important for immunity and connective tissue health.
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Spiced Cashews Spiced cashews are highly nutritious, containing heart-healthy fats and vitamins. Toss raw cashews in olive oil and your favorite spices, then bake.
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Turkey and Cheese Roll-Ups Turkey and cheese roll-ups are convenient, high-protein snacks. Turkey is rich in vitamins and minerals, especially vitamin B6, essential for energy production. Cheese adds calcium and vitamin D.
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Smoked Salmon on Whole-Grain Crackers Smoked salmon is rich in protein and omega-3 fatty acids, which help reduce inflammation and the risk of heart disease. Pair with whole grain or brown rice crackers for a satisfying snack.
- Hard-Boiled Eggs Hard-boiled eggs are one of the most convenient and nutritious snacks. They contain a small amount of almost every nutrient you need, including protein, iron, calcium, choline, and vitamins A, B6, B12, and D.
These snacks are easy to prepare and bring to the office, helping you maintain your energy and productivity throughout the workday.
