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Last updated: November 11, 2022
A list of 19 healthy snack ideas for work so you can avoid conventional snacks and make the switch to a healthier office life.
Most of us love munching on things, especially when we have to sit in an office all day, from Monday to Friday. But those conventional snacks, such as chocolate bars and potato chips, do us more harm than good.
With a bit of creativity, there are lots of healthy snacks available that can satisfy our taste buds and give us that extra boost of energy to get us through the day. Snacks that are nutritious and not overloaded with sugar, fat, and all sorts of nasty ingredients.
Read on, as I am going to share 19 of my favorite healthy snacks for work.
Top 19 Healthy Office Snacks
In no particular order, here are 19 delicious snacks for work you should try!
Most nuts are quite low in carbs and high in essential fats and nutrients. Almonds are by far my favorite nuts to munch on when I’m working. They’re incredibly satisfying in the sense that I don’t feel like having to eat any more snacks after having a handful of almonds.
The almond is also a nutrition powerhouse, sometimes referred to as “the king of nuts”. Almonds boast a range of nutrients, such as vitamin A, vitamin E, manganese, copper, fiber, and protein.
Most other nuts can be great snacks too, but I would recommend choosing nuts that you usually don’t eat, just to add some variety.
Fruits are obviously also a very healthy snack to have in the afternoon, but for me, the banana really stands out. Bananas are quite filling, are easy to eat and digest, and are also very healthy and nutritious.
Did you know that bananas can help combat a negative mood? Bananas contain tryptophan, a chemical that gets converted into serotonin, a neurotransmitter that assists the brain in making you feel happy.
Loaded with minerals and vitamins, a banana will also give you an instant energy boost that can easily last for a couple of hours.
3. Nutrition Bars
You can find loads of different protein bars, nutrition bars, and all kinds of other bars in your everyday grocery store. But so many of them have a high sugar content, which is often very unnecessary.
Sugar is added to satisfy the taste buds of the average buyer, but you should be looking out for nutrition bars with low sugar content. Ideally, they should also have a high fiber and protein content and include filling ingredients such as granola, peanut butter, or protein powder.
My favorite nutrition bars are the protein bars from Rise, the simplest and cleanest nutrition bars that also taste good. I order them once a month and often eat one in the afternoon for a nice boost.
You can also make your own nutrition bars. Check out these simple recipes for energy bars you can make at home.
4. Greek Yogurt with Berries
Greek yogurt is a great low-calorie healthy snack, with far less sugar and calories than regular yogurt but with twice as much protein. And like most regular yogurts, Greek yogurt is also rich in calcium, which promotes bone and tooth health.
The main benefit of Greek yogurt over regular yogurt is that it offers digestive health benefits. Greek yogurt contains probiotics that keep the bacteria in your gut happy and healthy. Make sure that the label of the Greek yogurt product you want to buy mentions that it contains live and active cultures.
Add some fresh berries for a sweeter taste, and you’ll have that perfect afternoon office snack!
5. Dark Chocolate
Don’t we all love a piece of chocolate every now and then? I certainly do! But did you know that dark chocolate, in moderation, is also good for us? Dark chocolate (minimum of 75% cocoa content) with hazelnuts, for example, is an absolute winner.
Dark chocolate contains antioxidants, helps to control blood sugar levels, and just like bananas, dark chocolate also gives us serotonin which helps to improve our mood.
Read more about the health benefits of dark chocolate and why you don’t have to feel guilty when eating it in moderation.
6. Roasted Seaweed
Roasted seaweed, also known as nori, is that crunchy layer around sushi, which I absolutely love. Similar to how paper is produced, roasted seaweed is made by shredding, drying, and roasting nori seaweed.
The Japanese consider nori as a food of longevity and have been eating it for centuries. Very low in calories and high in iodine, vitamin B12, and potassium, nori has quite an interesting nutritional profile.
While most people would typically eat roasted seaweed as part of sushi, you can actually also eat it by itself as a light snack, which I often do.
Olives are certainly not for everyone, but my appreciation for this high-fat fruit has grown to a point where I try to eat them at least once or twice a week. Over the years, I’ve slowly acquired a taste for olives, so much so that I often eat them as a quick snack in the afternoon. Yum!
This may come as a surprise, but did you know that there are literally hundreds of different varieties of olives and olive trees around the world?
Some of my favorite olives are Kalamata olives, a Greek olive variety, and Castelvetrano olives, native to Sicily in southern Italy.
8. Celery with Hummus Dip
I love dipping celery sticks in organic hummus at night while watching a movie, but you can just as easily have this delicious combo snack while working in the office.
Originally a spread from the Middle East, hummus is primarily made with mashed chickpeas typically blended with olive oil, tahini, lemon juice, and garlic.
Authentic hummus, with real ingredients, is a great source of protein and fiber, and contains a wide range of vitamins and minerals. It may take a bit of prep work (i.e. washing and cutting the celery sticks), but once you have that snack ready to go, you’ll be glad you didn’t choose that bag of potato chips!
9. Cucumber with Feta Cheese
This snack is quite unique but incredibly delicious. Use sliced cucumber as green crackers and put some delicious feta cheese on them.
For an even more unique snack, use thinly sliced cucumber to create a sushi-like snack with feta cheese in the middle. Or keep it simple, and add some bits of feta to a cucumber salad.
Feta cheese certainly offers nutritional value, but only eat it in moderation because it also contains sodium and saturated fats. Check out this cucumber-feta bites recipe as a great example of a different type of snack.
10. Roasted Chickpeas
Hummus is made with chickpeas, but you can also eat chickpeas by themselves as a snack. Especially roasted chickpeas are absolutely delicious and are a perfect afternoon treat for in the office.
What’s so good about chickpeas?
Chickpeas are typically high in plant-based protein and fiber, and they quickly make you feel full, so you don’t feel the urge to keep snacking.
11. Natural Jerky
Jerky may not be for the vegetarians and vegans among us, but they make for excellent office snacks.
Easy to bring with you, natural jerky has a surprisingly good nutritional profile (low in carbohydrates, high in protein) and you can’t go past the taste.
Make sure you choose the natural jerky, without all the nasty preservatives or any other ingredients that you typically can’t pronounce.
Dates may not be the most logical choice when it comes to healthy snacks, but they are in fact super nutritious.
Dates are high in dietary fiber, iron, potassium, B vitamins, and vitamins A and K, and also contain zero fat.
Admittedly, the taste of dates is not for everyone, but they sure make for a great afternoon work snack.
13. Boiled Eggs
Eggs are an undervalued superfood as far as I’m concerned. Boil a few eggs in the morning and eat them as snacks in the afternoon.
Not only will you be taking in loads of natural nutrients, but you’ll also feel very satisfied.
And if you’re feeling creative, put a bit of light mayonnaise on them for some extra flavors.
14. Cottage Cheese
Just like Greek yogurt, cottage cheese is a great source of complete dairy proteins and can provide you with essential amino acids your body needs.
Cottage cheese also contains calcium and phosphorus, which promotes bone health, B vitamins, and vitamin A, just to name a few nutrients.
Admittedly, the taste of cottage cheese may not be for everyone, but I absolutely love it. For a bit more flavor and variety, add some sweet berries if you find cottage cheese by itself challenging to eat.
15. Roasted Edamame Beans
Very popular in Japan, edamame beans are basically boiled green soybeans. They are an excellent source of fiber, protein, vitamins, and minerals.
To really enjoy edamame beans as an office snack, it’s best to roast them just to make them a bit crunchier and easier to eat.
The best way to do this is by placing them in the oven with a bit of salt and perhaps a little olive oil.
16. Sliced Bell Peppers
Peppers are not only great for an Asian-style stir-fry meal, but they also taste very refreshing when you eat them raw.
Slice a few peppers in the morning, take them with you in a little container, and snack on them in the late afternoon.
I try to eat all the different colors because they all taste quite different. Add some humus for extra flavors.
17. Rice Cakes with Peanut Butter
Spread some organic peanut butter on a few wholegrain rice cakes, and you’ll have yourself the perfect afternoon snack that will leave you satisfied.
I always go for wholegrain rice cakes instead of white rice cakes, for the same reason as I prefer brown rice over white rice, as brown rice is lower in calories and higher in fiber.
Make sure the peanut butter is made with 100% peanuts, with no added vegetable oil, sugar, or other unwanted ingredients.
18. Kale Chips
Kale may not be everyone’s cup of tea, and you may even be tired of hearing about the health benefits of kale (yes kale is indeed very nutritious!).
But munching on kale in the form of chips is a great way to reap the nutritional benefits of the powerhouse that kale is.
Don’t want to make them yourself? You can buy them online at Amazon, or find them in your local grocery store.
19. Green Smoothies
Admittedly, a green smoothie can hardly be classified as a snack, but with a decent blender, you can make yourself a thick and filling smoothie with a good dose of fruits and vegetables in a heartbeat.
You’d be surprised how satisfying a nutritious green smoothie can be, especially in the afternoon at work, when you still have a few hours to go.
Check out some of my favorite Greek yogurt smoothie recipes or breakfast smoothie recipes for some inspiration.
Otherwise, if you’d like to get started with blending, check out my list of best smoothie blenders for some affordable machines that can make great smoothies.
Working in an office and sitting on a chair all day, not moving around enough, and staring at a computer screen for hours on end is obviously not a very good lifestyle.
Eating conventional, unhealthy snacks will only make matters worse. But as you can see from the list above, snacking can also be healthy and nutritious.
So go ahead, and turn snacking into a healthy habit by substituting those unhealthy snacks for much healthier and more nutritious options. You may need a bit more time to prepare some of these healthy office snacks, but it can make such a huge difference.
I would love to hear your healthy snack ideas for work too, so please leave a comment to share with us what you like to munch on in the office!
Hey Donna, great list! I personally love the celery sticks with hummus dip too! It’s so easy to pack and once I start I can’t stop haha.
What I sometimes also do is, prepare my own granola bars. Nothing too fancy, just with berries, cashew nuts, bananas, and chia seeds. It’s absolutely delicious and surprisingly easy to prepare.
Thanks Nicole! Great to see you’ve been making your own granola bars too. I have tried a few recipes myself also, with mixed results, but it’s so much fun to try out and see what works and what doesn’t work.
Thanks Donna for sharing healthy office snacks. I’m impressed! I would love to try some of those, I’m sure they’re delicious. I was thinking to suggest the chicken sandwich and banana honey sandwich made of wheat bread. These two are my all time favs.
Oh, a banana honey sandwich works for me too!