10 Healthy Snacks for Work

When dealing with a hectic day-to-day life, it can be challenging to find time to eat healthily. Things may be particularly tricky when you’re at work, tempted by free donuts and vending machine potato chips. The good news is there are many easy, healthy snacks available that are perfect for taking to work for a quick midday bite. Some are even shelf-stable, meaning that you can keep the snack at your desk for the day without refrigeration.

In our post, we review our top 10 favorite work snacks. We also go over what makes a snack healthy and what to look for when choosing your mid-day snack.

1. Nuts and Dried Fruit

Combined, nuts and dried fruit provide macro-nutrients, healthy fats, and protein to make a powerful snack. Both nuts and dried fruit have fiber in them to help your body absorb vital nutrients, and dried fruit also contains carbs to give your body the energy it needs. Almonds, walnuts, and cashews are all packed with nutrients that are excellent for you. Be sure to keep your overall serving of nuts low, as they are a healthy but high-calorie food. Nuts and dried fruits are shelf-stable, meaning you can stash your snack at work during the day.

One ¼ cup nuts with ⅓ cup dried fruit have approximately 333 calories, 15 grams of fat, and 40 grams of carbs.

2. Plain Unsweetened Greek Yogurt With Honey

Greek yogurt is low in calories but high in protein (more so than regular yogurt), and is also high in calcium; something your bones need to stay healthy. Calcium also helps your heart, muscles, and nerves to function. Honey, on the other hand, has been linked to multiple health benefits, including improved heart health. For extra flavor, feel free to add some fresh fruit. Strawberries are an excellent choice, as they are packed with fiber, vitamins, and antioxidants.

Mix one single serving of plain greek yogurt with one tablespoon of honey for a delicious snack. Each serving has approximately 194 calories, 4 grams of fat, and 24 grams of carbs.

3. Popcorn

Popcorn is low-calorie, high carb, high fiber, and has many healthy minerals in it. What more could you ask for from a quick snack? Popcorn also contains antioxidants called polyphenols that can potentially protect against some chronic conditions, including heart disease.

To make sure your snack is healthy, opt for low-sodium, air-popped popcorn if possible. You can also get plain popcorn and then add your flavorings, such as salt and olive oil. Popcorn is shelf-stable, and you can keep it at your desk.

One cup of air-popped popcorn has approximately 31 calories, 0 grams of fat, and 6 grams of carbs.

4. Avocado and Sourdough Toast

Sourdough is made through a fermentation process and is known for each loaf having a slightly unique flavor; caused by variations in the dough’s “starters”, sourdough’s replacement for yeast. Additionally, sourdough has less gluten in it than any other bread, meaning it may be easier to digest for those who experience stomach discomfort or bloating after eating bread. Avocado adds fiber and healthy fats to give your body extra energy.

Spread ½ of mashed or sliced avocado on a slice of sourdough toast. You can add salt and pepper, a drizzle of olive oil, or even a tomato slice! Each serving has approximately 325 calories, 17 grams of fat, and 42 grams of carbs.

5. Hard-Boiled Eggs

Eggs are another snack that is high in protein to give you a burst of energy. They also have iron, calcium, choline, and vitamins A, B6, B12, and D, among other nutrients. To make your hard-boiled egg a little more exciting, you can also slice it in half, drizzle with some warm olive oil, and add salt and pepper. Want a little more kick to your snack? Try also adding your favorite hot sauce!

One hard-boiled egg has approximately 78 calories, 5 grams of fat, and 1 gram of carbs.

6. Cottage Cheese and Fruit

Cottage cheese and fruit put together make for a low-calorie, high-protein snack. Cottage cheese is also high in calcium, and both cottage cheese and fruit are loaded with nutrients necessary for the body. For healthy fruits, try blueberries or strawberries. Blueberries are packed with antioxidants and are also high in potassium and vitamin C. Strawberries are also a fantastic source of vitamin C and a great source of fiber, manganese, and potassium.

Mix ½ cup low-fat cottage cheese with ½ cup fresh fruit for this snack. It has approximately 120 calories, 3 grams of fat, and 10 grams of carbs.

7. Jerky

Jerky is a non-perishable, low calorie, high-protein snack you can keep with you at work. There are many types of jerky available, although beef jerky is the most popular option. You can also try out many other styles, including turkey, chicken, and salmon. To keep your snack healthy, look for low-sodium jerky that is uncured and only made with a few simple ingredients.

One serving of jerky has approximately 82 calories, 5 grams of fat, and 2 grams of carbs.

8. Ants on a Log

Ants on a log is a traditional snack for kids made with celery, peanut butter, and raisins. Since celery is mostly water, this snack is low calorie, but it contains healthy fats, proteins, carbs, and fiber. To prepare ants on a log, spread 2 tablespoons of peanut butter on two stalks of celery, then top with raisins.

This snack is approximately 302 calories and has 16 grams of fat and 36 grams of carbs.

9. Veggies and Hummus

Hummus is made with chickpeas and contains fiber, protein, and healthy fats; at the same time,  vegetables add healthy carbs and nutrients to your work snack. Pair your hummus with sliced bell pepper, carrot sticks, broccoli, or sliced cucumber for a delicious treat.

Two tablespoons of hummus combined with a ½ cup of sliced bell pepper have about 95 calories, 4 grams of fat, and 9 grams of carbs.

10. Smoked Salmon on Whole Grain Crackers

Salmon is high in protein and omega-3 fatty acids to help lower blood pressure. Salmon can also have anti-inflammatory properties to reduce your risk of certain health conditions, including heart disease and even depression. Meanwhile, whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals.

3 ounces of smoked salmon paired with three large whole-grain crackers equals approximately 160 calories, 4 grams of fat, and 12 grams of carbs.

What to Look For in a Snack

Ideally, you want to snack on low-calorie food that’s high in protein, carbs, and/or fiber, as this will fill you up while still giving you a burst of energy. Low-calorie, high-protein snacks can also aid in weight loss by decreasing your overall calorie intake. Not all snacks are healthy, and unhealthy snacks (such as those with high sugar or high saturated fat) may make you feel tired and sluggish at work.

“It’s important to remember to choose high-quality snacks as often as you can. Opting for local, organic, or/and non-GMO will go a long for your health. When this isn’t possible, try making as many snacks at home as possible. Batch-cooking can be great for this,” says Brittany Ford, RHN. “When snacks and meals are made at home, they are more nutritious and less processed. You also have full control over what ingredients to use. Batch-cooking or baking on a Sunday before the workweek can be a great habit to get into. You can make homemade bagels, granola, muffins, and more that are easy snacks for on-the-go.”

Look for the features listed below when trying to decide on a healthy snack for work.

High Protein

Protein can help you maintain and lose weight, mainly by assisting in managing hunger. Protein also helps to stabilize your blood sugar levels and improve your ability to concentrate, meaning you can focus more on your work.

High Carb

Although refined carbs offer little to no nutritional value and are processed, naturally found carbohydrates are often very nutritious. Carbohydrates are one of the primary nutrients the body needs and are fuel for your body to get work done. Look for food that is low calorie but high in carbs for a boost of energy midday.

Healthy Fats

Healthy fats provide energy, support cell growth, protect organs, and keep your body warm. Healthy fats also help your body absorb some nutrients and produce essential hormones, making them vital for your overall health.

Fiber

Fiber, similar to protein, will let you stay feeling fuller for longer. Fiber also feeds your gut bacteria, and soluble fiber may reduce your appetite, so you’re less distracted by more snacking throughout the day. As another benefit, fiber can also lower blood sugar levels and decrease cholesterol.

Calcium

Many know calcium is necessary for strong bones, but it also carries out many other functions. The body, heart, and nerves all need calcium to work properly. Despite the advertising, children with growing bones aren’t the only ones who can benefit from additional calcium. Adults can significantly benefit from calcium as well.

Other Nutrients and Minerals

Potassium and magnesium are other vital minerals to look for that have impacts on your health. Both, like calcium, help to build strong bones and regulate blood pressure.

FAQs

Why are healthy snacks important?

Although snacking itself may have a bad image, healthy snacking throughout the day is important for your health. A nutritious snack provides energy during the middle of the day or when you exercise. Besides additional energy, healthy snacks can also offer improved cognitive function, increased focus, and a positive boost to your mental health.

What snacks should I avoid?

“Junk food” snacks like potato chips, candy, and cookies should all be avoided when trying to eat healthily. Eating food that is high in saturated fat or sugar could make you feel sluggish and tired. These foods can also contribute to weight gain.

Why are added sugars bad?

Eating too many added sugars, like those found in most “junk” food, can increase your triglyceride level. Triglycerides are a type of fat found in the bloodstream, and increased levels can increase your risk of heart disease. Besides, added sugar might also lead to blood sugar problems or weight gain.

Can I keep my snack’s calorie count low and still feel full?

Don’t stress about calories. Focus on creating snacks that are complete, with high-quality protein (grass-fed and finished, pastured, free-range, wild-caught, etc), good sources of fat (coconut, olive, and avocado), and complex carbohydrates (whole food based like yams, carrots, sweet potatoes, and pumpkin). And try to incorporate as many non-starchy vegetables and fermented food as possible like sauerkraut and pickled beets. These ingredients are high in vitamins, minerals, and other nutrients. 

How can I boost my energy at work?

A great way to boost your energy when you’re feeling low is to eat a snack high in protein, or a protein shake. Remembering to eat at regular intervals will also help to keep your energy levels stable. If you’re still tired, try a short exercise, such as jumping jacks or walking up and down the stairs. Activity will get your blood flowing and oxygenate your brain, improving feelings of fatigue.

Remember to keep hydrated and move frequently throughout the day. This will help keep you focused, energized, have balanced moods, and assist with any necessary detoxing as well. 

Conclusion

With many not-so-healthy options available and a busy work schedule, finding a snack during the day that’s good for you may seem like a daunting task. However, if you know what to look for and plan, it’s easy to find a snack that you and your body will enjoy. Look for low-calorie, high-protein snacks packed with nutrients for a quick boost of energy when you need it. Opt for veggies, fruits, nuts, and nutritious meat, and finding a perfect work-time snack becomes easy. When in doubt, look to the list above, and find a delicious snack for you today.