Having nutritious snacks to eat during the workday can help you stay energized and productive.
Still, coming up with ideas for snacks that are easy to prep, healthy, and portable can be difficult.
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 filling combo has a good balance of all three macronutrients, with healthy fats and protein from nuts and carbs from dried fruit. What’s more, both foods are loaded with fiber that can help keep you full between meals.
2. Bell peppers and guacamole
Guacamole is a delicious dip typically made from avocados, lime and onion. It goes great with bell pepper slices or other raw veggies.
Plus, avocados are high in monounsaturated fats that have been shown to support healthy blood cholesterol levels and heart health.
3. Brown rice cakes and avocado
Brown rice cakes are an excellent, shelf-stable snack for the office. One brown rice cake (19 grams) provides 14 grams of carbs and 4% of the Daily Value (DV) for fiber for only 60 calories.
Avocados are high in healthy fats and fiber. Slicing or spreading the mashed fruit on a rice cake makes for a very satisfying snack .
Be sure to look for rice cakes that are made with only rice and salt and don’t have unnecessary ingredients.
4. 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 that are known to fight inflammation and may decrease your risk of heart disease .
Tuna pouches are widely available in stores and online. Look for varieties that contain light skipjack tuna, which is lower in mercury than other types.
5. Apples and peanut butter
Apple slices with natural peanut butter make for a delicious, satisfying snack.
Peanut butter contributes protein and healthy fats, while apples are high in fiber and water, making them particularly filling. In fact, 1 medium apple (182 grams) is over 85% water and has more than 4 grams of fiber.
6. Homemade granola
Granola keeps well in your desk drawer for a quick snack.
As most store-bought varieties are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body, it’s best to make your own.
Simply combine rolled oats, sunflower seeds, dried cranberries, and cashews in a mixture of melted coconut oil and honey, spread the mix out on a lined baking sheet, and bake for about 40 minutes at low heat.
This combination is wholesome, balanced, and rich in complex carbs, fiber, and healthy fats. Plus, the soluble fiber in oats may help lower cholesterol levels and improve heart health.
7. Greek yogurt
Plain, unsweetened Greek yogurt is a convenient work snack that’s higher in protein than regular yogurt.
A 6-ounce (170-gram) container of plain, low-fat Greek yogurt has 17 grams of protein for only 140 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 fruit and nuts.
8. Popcorn
Popcorn is a nutritious and satisfying snack for work that’s high in fiber and low in calories. Two cups (16 grams) of air-popped popcorn provide 62 calories, 12 grams of carbs, 2 grams of fiber, and several vitamins and minerals.
What’s more, it contains antioxidants called polyphenols that may help protect against chronic conditions, such as heart disease
9. 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 grams) of rolled oats with 1/2 cup (128 grams) of peanut butter, 2 tablespoons (14 grams) of ground flax seeds, 1/4 cup (85 grams) of honey, and 1/4 cup (45 grams) of dark chocolate chips.
Roll spoonfuls of the mix into bite-sized balls and enjoy as a treat throughout your workday.
You can find many other energy ball recipes online or in specialized books.
