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.

Share on Pinterest

Here are 33 simple and healthy snacks for work.

1. 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.

2. Bell peppers and guacamole

Guacamole is a delicious dip typically made from avocados, lime, onion, and cilantro. It goes great with bell pepper slices or other raw veggies.

Avocados also contain various nutrients like monounsaturated fats and fiber, which have been associated with increased heart health.

3. Brown rice cakes and avocado

Brown rice cakes are an excellent, shelf-stable snack for the office. One brown rice cake (9 grams (g)) provides 7 g of carbs and 1.35% of the Daily Value (DV) for fiber for only 35 calories.

The authors of a large 2022 study found that those who ate more than two avocados per week had a 16% and 21% lower risk of developing cardiovascular disease and coronary heart disease, respectively.

Be sure to look for rice cakes that are made with only rice and don’t have unnecessary ingredients.

4. Roasted chickpeas

Share on Pinterest

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 5 g of fiber and 5 g of protein. What’s more, due to their nutrient-dense profiles, they have been associated with aiding weight management, improving insulin response, and lowering your risk of certain diseases.

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.

5. Tuna pouches

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 fight inflammation and may decrease your risk of heart disease.

6. Apples and peanut butter

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 86% water and has more than 3.5 g of fiber.

7. Jerky

Jerky is a shelf-stable, high protein snack.

One ounce (28 g) of beef jerky has 8 g of protein for 116 calories. It’s also 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. You can also find turkey, chicken, and salmon jerky if you don’t eat red meat.

8. Homemade granola

Granola keeps well in your desk drawer for a quick snack.

It’s best to make your own. Most store-bought varieties are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body if consumed in excess.

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.

9. Greek yogurt

Share on Pinterest

Plain, unsweetened Greek yogurt is a convenient work snack that’s higher in protein than regular yogurt.

A 158 g container of plain, low fat Greek yogurt has 16 g of protein for only 95 calories. Plus, it’s loaded with calcium, a mineral that’s important for strong bones and teeth.

To make this treat even more tasty and filling, add healthy fruits and nuts.

10. Edamame

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 have been linked to improved bone health and cognitive function and may lower your risk of certain cancers.

11. Popcorn

Popcorn is 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.

12. 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. A 1/2 cup (110 g) of low fat cottage cheese has 12 g of protein and 9% of the DV for calcium for only 90 calories.

You can bring pre-portioned servings of cottage cheese to work and top it with fruit, such as sliced berries.

13. Baked veggie chips

Share on Pinterest

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.

14. Ants on a log

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 95% water, which is what makes it such a low calorie food.

15. Homemade energy balls

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.

16. Oatmeal packets

Keeping plain, unsweetened oatmeal packets at work is a great way to stay prepared with healthy snacks.

Plain oatmeal is high in beta-glucan. This is a component of fiber that’s been shown to help lower cholesterol levels and improve heart health.

17. Carrots and hummus

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.

Eating foods with beta carotene can help boost immunity and promote optimal vision and eye health.

18. Dark chocolate-covered nuts

Share on Pinterest

Dark chocolate-covered nuts are a nutritious, sweet treat that you can enjoy at the office.

In particular, dark chocolate is rich in antioxidants and has many anti-diabetic, anti-inflammatory, and anti-microbial properties. These can all help lower your risk of developing chronic diseases.

Look for brands that don’t contain added sugars.

19. Reheatable egg muffins

Egg muffins made from beaten eggs, veggies, and cheese are a healthy, on-the-go food.

Eggs are loaded with high quality protein and many vitamins and minerals. In fact, 1 egg provides over 30% of the DV for choline, a critical nutrient for your brain.

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 3–4 days to ensure food safety.

20. Clementines and almonds

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.

What’s more, 1 clementine (74 g) has close to 40% of the DV for vitamin C, an important vitamin for connective tissue, wound healing, and immunity.

21. String cheese

String cheese is a convenient snack full of nutrients.

One string cheese (28 g) has 80 calories, 6 g of protein, and 15% of the DV for calcium. Eating low calorie foods that are high in protein can help fill you up and manage your overall calorie intake.

22. Spiced cashews

Share on Pinterest

Spiced cashews make for a highly nutritious snack. They contain heart-healthy fats, as well as vitamins and minerals.

What’s more, these nuts are rich in polyphenols. These have been shown to have antioxidant and anti-inflammatory properties that may benefit in the management of chronic diseases like osteoarthritis.

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.

23. Turkey and cheese roll-ups

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 energy production. Plus, cheese is loaded with important nutrients, including calcium and vitamin D.

24. Smoked salmon on whole-grain crackers

Smoked salmon is a highly nutritious snack that’s rich in protein and omega-3 fatty acids. These act as powerful anti-inflammatories and may help reduce your risk of conditions, such as heart disease.

Pair smoked salmon with 100% whole grain or brown rice crackers for a healthy, satisfying work snack.

25. Seaweed snacks

Seaweed snacks are crispy squares sliced from sheets of seaweed. These have been dried and seasoned with salt.

They’re low in calories and very high in iodine, a mineral that’s critical for thyroid health.

Look for a salt-free seaweed snack to limit salt intake from packaged foods.

26. Avocado on sourdough toast

Avocado on sourdough toast is a healthy snack that you can make at work. Sourdough is made through a fermentation process and may have similar properties to prebiotics and probiotics.

Prebiotics are non-digestible fibers that feed your gut bacteria. Probiotics are health-promoting gut bacteria. They work together to promote optimal gut health and digestion.

Adding avocado to sourdough toast contributes additional fiber and healthy fats to make a more filling snack.

27. Hard-boiled eggs

Share on Pinterest

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 6 g of protein, in addition to:

• iron
• calcium
• choline
• vitamins A, B6, B12, and D

28. Brie and grapes

Brie cheese and grapes are a tasty snack combo that’s easy to prep.

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.

29. Roasted pumpkin seeds

Roasted pumpkin seeds are a portable and shelf-stable snack that you can keep at your desk.

A 1/4 cup (30 g) has:

• 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

Pumpkin seeds are also particularly high in the immune-boosting mineral zinc.

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℃).

30. Frozen yogurt bark

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.

31. Green smoothies

Bringing green smoothies to work is an easy way to enjoy a nutritious snack on the go.

You can make them with:

• spinach
• frozen bananas
• a scoop of nut butter
• protein powder
• plant-based or cow’s milk

This can provide a well-balanced snack with fiber, protein, and healthy fat.

32. Chia pudding

Share on Pinterest

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 13% of the DV for calcium and 35% of the DV for fiber.

Research suggests that adding chia seeds to your breakfast may help increase feelings of fullness and reduce calorie intake, which may aid weight management.

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.

33. Homemade protein bars

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:

• seeds
• nuts
• nut butters
• coconut
• dried fruit

Add natural sweetness with maple syrup or honey.

Takeaway

Having healthy snacks on hand at work is a great way to stay energized and productive.

The wholesome snacks in this list are easy to make, portable, nutritious, and can be stored at your desk or in a work kitchen.

These can help you maintain a healthy diet at home, at work, and on the go.