33 Healthy Office Snacks to Keep You Energized and Productive
Eating nutritious snacks during the workday can help you stay strong and productive.
Still, it can be difficult to come up with ideas for an easy-to-make, healthy, and portable breakfast.
Here are 33 easy and healthy snacks for work.
1. Nuts and dried fruits
Nuts and dried fruits are a healthy and perishable breakfast mix.
This filling combination has a good balance of three macronutrients, including healthy fats and protein from nuts and carbohydrates from dried fruits. Additionally, both foods contain fiber that helps keep you full between meals.
2. Bell pepper and guacamole
Guacamole is a delicious dressing that is usually made with avocado, lime, onion, and cilantro. It is excellent in sliced bell pepper or other raw vegetables.
Additionally, avocados are high in saturated fat, which has been shown to support healthy blood cholesterol levels and heart health.
3. Brown rice and avocado cake
Brown rice cake makes a great, stable snack for the office. A brown rice cake (19 grams) provides 14 grams of carbohydrates and 4% of the daily value (DV) of fiber for just 60 calories.
Avocados are rich in healthy fats and fiber. The cut or spread on the back of the rice makes for a very satisfying breakfast.
Be sure to look for rice cakes that are made simply with rice and salt and have no unnecessary ingredients.
4. Fried gram
Fried lentils are a spoiled snack that is high in protein, fiber, and several vitamins and minerals.
1/2 cup (125 grams) of gram contains 5 grams of fiber and 10 grams of protein. In addition, they contain essential amino acids for your body, so their proteins are considered of higher quality than other legumes.
Studies have shown that eating protein-rich lemons can improve feelings of fullness and help you lose weight.
Drop a can of dry gram and pat to make fried gram. Mix them in olive oil, sea salt, and seasonings to your liking and bake on a lined baking sheet at 350 ℉ (180 ℃) for 40 minutes.
5. Tuna bag
Vacuum-sealed tuna bags are convenient snacks that do not require drainage and can be stored and eaten at work.
Tuna filler refers to proteins and omega-3 fatty acids that are known to fight inflammation and can reduce your risk of heart disease.
Tuna bag stores and wide online. Look for varieties that contain light skipjack tuna, which are less on the screen than other types.
6. Apple and peanut butter
Apple slices with natural peanut butter make a delicious and satisfying snack.
Peanut butter provides healthy protein and fat, while apples are high in fiber and water, especially filling. In fact, 1 medium apple (182 grams) contains more than 85% water and 4 grams of fiber.
7. Jerky
Jerky is a high-protein snack that can’t be stored off the shelf and satisfies your appetite during the workday.
One ounce (28 grams) of beef shake contains 8 grams of protein for just 70 calories. Also, it is rich in iron which is an important mineral for maintaining blood health and energy levels.
Search for shaky, uncertain, low in sodium, and made with a few ingredients. If you don’t eat red meat you can look for shakes from turkey, chicken and salmon.
8. Homemade granola
Granola stores well in your desk drawer for quick snacks.
Since most store-bought varieties are high in sugar and contain unhealthy vegetable oils that can increase inflammation in your body, it is best to make your own.
Mix the melted oats, sunflower seeds, dried cranberries and cashews with the melted coconut oil and honey mixture, spread the mixture on a lined baking sheet and bake for about 40 minutes on low heat.
This combination is healthy, unbalanced and rich in complex sugars, fiber and healthy fats. Additionally, the soluble fiber in oats helps lower cholesterol levels and improve heart health.
9. Greek yogurt
Regular plain Greek yogurt without yogurt is a convenient snack that has more protein than regular yogurt.
A 6-ounce (170-gram) container of low-fat plain Greek yogurt contains 17 grams of protein for just 140 calories. Plus, it's loaded with calcium, a mineral that's important for strong bones and teeth.
To make this treat more delicious and filling, add healthy fruits and nuts.
10. Adamme
Immature soybeans in adamant that can be enjoyed steamed, cooked or dried.
These are loaded with high-quality plant proteins. In fact, studies show that soy protein is just as satisfying as beef protein and can help control appetite and lose weight.
11. Popcorn
Popcorn is a nutritious and satisfying snack that is high in fiber and low in calories. Two cups (16 grams) of air popcorn provide 62 calories, 12 grams of carbohydrates, 2 grams of fiber, and various vitamins and minerals.
Plus, it contains an antioxidant called polyphenols that can protect against chronic conditions like heart disease.
12. Cottage cheese and fruit
High-protein cottage cheese and fruit make a perfect healthy snack for work. It is low in calories but rich in nutrients. A 1/2 cup (113 grams) of low-fat cottage cheese contains 12 grams of protein and 10% DV of calcium for just 80 calories.
You can bring a pre-cooked serving of cottage cheese to work and top your fruit with healthy fat sources like minced bari and pumpkin seeds.
13. Baked vegetable chips
Baked or dehydrated vegetable chips are a nutritious and stable snack. However, some store-bought varieties are made with vegetable oils like canola or soybean oil and contain unnecessary additives.
Making your own vegetable chips allows you to control the ingredients you use.
Thinly cut sweet potatoes, beets, carrots, zucchini or radish into small pieces and brush with a small amount of olive oil. Bake on a lined baking sheet at 225 ℉ (110 ℃) for about 2 hours.
14. Ants on a log
Log ants are a healthy snack made with celery sticks, peanut butter, and raisins. These include healthy fats, protein, and slow-burning carbohydrates and fiber that can boost energy for your workday.
Also, celery is mostly water, which makes it especially suitable for low-calorie foods.
15. Homemade energy ball
Energy balls are usually made from oatmeal, almond butter, sweet and dried fruit, and other add-ons like coconut.
Depending on the ingredients, they are high in fiber, healthy fats, proteins, and a variety of vitamins and minerals.
To make your own, combine 1 cup (80 g) of rolled oats with 1/2 cup (128 g) of peanut butter, 2 tablespoons (14 g) of ground discipline seeds, 1/4 cup (85 g) of honey and 1/4 Cup (45 g) Dark chocolate chips.
Roll the scoops of the mixture into bite-sized balls and enjoy them as a treat throughout your workday.
You can find many other energy ball recipes online or in special books.
16. Oatmeal packets
Having packets of sugar-free oatmeal on hand at work is a great way to prepare with a healthy snack.
Natural oats are rich in carbohydrate and soluble fiber to strengthen, which has been shown to lower cholesterol levels and improve heart health.
17. Carrots and hummus
Hummus is a delicious dressing made with gram, tahini, garlic, olive oil, and lemon juice that blends well with carrots.
Humus contains fiber, protein, and healthy fats, but carrots are loaded with beta carotene, the antecedent of vitamin A in your body.
Eating foods rich in beta carotene helps boost immunity and promote optimal vision and eye health.
18. Dark chocolate covered nuts
Dark chocolate-covered nuts are a sweet and nutritious snack that you can enjoy in the office.
In particular, dark chocolate is rich in antioxidants that can fight molecules called free radicals that damage cells and are associated with various chronic diseases.
Also, walnuts provide healthy proteins and fats that can help you feel full.
Look for added brushes that do not contain added sugars and use dark chocolate with at least 50% of the total cocoa content, as it contains more antioxidants than other varieties.
19. Reheat the egg muffins
Egg muffins made with beaten eggs, greens, and cheese are healthily acceptable.
Eggs are loaded with high-quality protein and lots of vitamins and minerals. In fact, 1 egg provides more than 20% DV of choline which is an important nutrient for your brain.
To make your own egg muffins combine beaten raw eggs with chopped greens and chopped cheese. Pour the batter into greased muffin tins and bake at 375 ℉ (190 ℃) for 15 to 20 minutes.
To reheat an egg muffin during work, microwave for 60-90 seconds or until hot.
20. Clematis and nuts
Clementines and nuts are two healthy foods that you can easily eat at lunch as well as at work.
Together they provide a good balance of fiber, protein and healthy fats that can help you last longer than a single clematis.
Additionally, 1 climatic (74 g) contains about 60% DV for vitamin C, which is an important vitamin for connective tissue, wound healing, and immunity.
21. Cheese in strip
String cheese is a convenient snack full of beneficial nutrients.
A string of cheese (28 grams) contains 60 calories, grams of protein and 15% of DV for calcium. Eating high-calorie foods high in protein can help you feel full, reduce your total calorie intake, and lose weight.
22. Spicy cashews
Spicy cashews are a very nutritious snack. They contain heart-healthy fats as well as vitamins and minerals. Also, these nuts are rich in the antioxidants lutein and jaxanthin which are vital for proper eye function.
In fact, high levels of lutein and xanthine have been associated with a lower risk of age-related macular degeneration (AMD).
To make this delicious, mix olive oil, cumin, chili powder and raw cashews in ginger. Spread these on a lined baking sheet and bake in a 325 ℉ (165 ℃) oven for 12 to 15 minutes.
You can also buy flavored cashews in stores and online. Be sure to choose a variety that uses only minimal natural ingredients.
23. Turkey and cheese rolls
Turkey and cheese rolls are a convenient, protein-rich snack.
Turkey is a rich source of many vitamins and minerals, especially vitamin B6, a nutrient needed for energy production. Also, cheese is loaded with important nutrients like calcium and vitamin D.
24. Smoked salmon on whole-grain crackers
Smoked salmon is a very nutritious snack that is rich in protein and omega-3 fatty acids that act as a strong anti-inflammatory and can help reduce the risk of diseases like heart disease and depression.
The couple smoke 100% whole grain or brown rice crackers for healthy and satisfying work breakfast.
25. Marine breakfast
Seaweed sandwiches are crepe squares cut from sheets of dried seaweed and seasoned with salt.
These are low in calories and very high in iodine, a mineral that is critical for thyroid health.
You can buy seafood locally or online. Look for a variety of ingredients, including some like seaweed, olive oil, and salt.
26. Avocado on pickled toast
Avocado on toast is a healthy snack that you can make at work. Sourdough is made through a fermentation process and can have properties similar to prebiotics and probiotics.
Prebiotics are the digestible fiber that feeds the bacteria in your gut, while probiotics are gut bacteria that promote health. They work together to promote optimal intestinal health and digestion.
Adding avocado to sour toast adds extra fiber and healthy fats for a more filling snack.
27. Hard-boiled eggs
Hard-boiled eggs are one of the most convenient and nutritious snacks.
In fact, eggs contain a small amount of every nutrient you need. One large egg (50 grams) contains 6 grams of protein in addition to iron, calcium, choline, and vitamins A, B6, B12, and D, among other nutrients.
28. Brie and grapes
Brie cheese and grapes are a delicious breakfast combo that can be easily made.
Grapes are rich in fiber, potassium, and vitamin B6, but brie is rich in protein, fat, and vitamins A and B12. Eating them together provides a good balance of carbohydrates, protein, and fat that can help you feel energized and full.
29. Fried pumpkin seeds
Fried pumpkin seeds are a portable and stable snack that you can keep on your desk.
Just 1/4 cup (30 grams) of pumpkin seeds contains 180 calories, 3 grams of fiber, 15% of the daily value for iron, and 14 grams of fat, most of which comes from healthy unsaturated fats. These are also particularly rich in the mineral zinc, which improves immunity.
To make fried pumpkin seeds, mix the raw seeds with olive oil and sea salt. Place on a lined baking sheet and bake at 300 ℉ (150) for 45 minutes.
30. Frozen yogurt shell
Frozen Yogurt Crust is a freshness made from fresh yogurt and blueberries that you can store in your working freezer.
It is rich in protein, fiber, calcium, and several other nutrients. Also, unlike frozen yogurt or store-bought ice cream, homemade frozen yogurt shell does not contain excess sugar.
To make this delicious delicacy, mix plain Greek yogurt with blueberries or strawberries and spread it out on a baking sheet wrapped in wax or parchment paper. Transfer to freezer for 30 minutes or until pieces are cool enough to crumble.
31. Soft green
An easy way to enjoy a nutritious breakfast while you go to work with soft green stuff.
You can make them with spinach, frozen bananas, a tablespoon of almond butter, protein powder, and plant or cow's milk. Provides your shake with a good balance of fiber, protein, and healthy fats, making it a filling pleasure.
32. Chia pudding
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, iron, and calcium. In fact, 2 tablespoons (35 grams) of chia seeds provide 16% DV of calcium and 32% DV of fiber.
Some human studies have suggested that adding chia seeds to your breakfast helps increase feelings of fullness and reduces calorie intake, which can help you lose weight.
To make chia pudding, mix 3 tablespoons of chia seeds with 1 cup (240 ml) of milk in 3 glasses of water. Add chopped fruit, pumpkin seeds, a little maple syrup, and vanilla extract. Let it chill in the fridge overnight and keep it on your way to work in the morning.
33. Protein bars at home
Store-bought protein bars are often loaded with added sugars, although healthy varieties are available with limited ingredients.
If you want complete control over what’s in your protein treat, make yourself with healthy ingredients like seeds, nuts, almond butter, coconut, and dried fruit.
Add natural sweeteners with maple syrup or honey.
You can find countless recipes online and in special cookbooks.
BOTTOM LINE
Having healthy snacks on hand at work is a great way to stay energetic and productive.
The healthy snacks on this list are easily portable, nutritious and can be easily stored on your desk or in your work kitchen.
With these delicious options, you can easily follow a healthy diet at home, at work, and on the go.
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