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Last updated: September 13, 2023
A list of 19 healthy snack ideas for work so you can avoid conventional snacks and make the switch to a more energetic 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 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 to add some variety, I would recommend trying nuts that you usually don’t eat. Read my list of popular types of nuts for inspiration!
Fruits are obviously also a very healthy snack to have in the afternoon, but for me, the banana stands out. Bananas are filling, easy to eat and digest, and 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 last for a couple of hours.
3. Nutrition Bars
You can find many different protein bars and nutrition 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 benefits. Greek yogurt contains probiotics that keep the bacteria in your gut happy and healthy. Make sure the label of the Greek yogurt product you want to buy mentions that it has 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 a longevity food 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?
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 natural ingredients, is an excellent 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 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 natural jerky without all the nasty preservatives or other ingredients that are almost impossible to pronounce.
Dates may not be the most logical choice when it comes to healthy snacks, but they are, in fact, very 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 full.
And if you’re feeling creative, put a bit of light mayonnaise or mustard on them for 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 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 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 that 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.
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.