In reality, “snack foods” don’t exist. You can truly eat any food at any time of the day; however, some foods are a little more convenient to bring to the office than others. Whether you’re trying to get from breakfast to lunch or lunch to dinner, here is a list of healthy office snacks that will help to keep you energized and focused all day long.
Healthy Office Snack Ideas
Although any whole food snack will work as a healthy office snack, prioritizing protein and fiber can help to keep you fuelled and full at the office while you are between meals. Protein is highly satiating and can help to stabilize blood sugar, which has been shown to promote feelings of fullness and help in managing weight, while fiber can help to promote fullness and support overall digestion. (1)(2) In addition to protein and fiber, including a source of healthy fat can help to create a complete and well-balanced snack that is sure to keep you energized and focused all day long while minimizing cravings at the same time. The formula of protein + fiber + fat is a simple yet effective way to create a never-ending list of healthy office snacks.
Here is a list of 21 healthy office snacks to help keep you going in between meals.
1. Tzatziki + Pita
Tzatziki is a popular Greek spread made of yogurt, cucumber, garlic, and herbs that is high in protein and relatively low in calories. Tzatziki is traditionally made with Greek yogurt, which is higher in protein than regular yogurt as it has been strained to remove excess whey, and is incredibly nutrient-dense containing over 15 essential vitamins and minerals. (3) When paired with fluffy pita bread or crispy pita chips, it makes a wonderful healthy office snack complete with protein, healthy fats, and fiber.
Nutrition: 1/4 cup of tzatziki and 1 large whole-wheat pita bread provide 220 calories, 8 grams of protein, 5 grams of fiber, and 6 grams of fat. (4)(5)
2. Pistachios + Apple
Pistachios are one of the highest protein nuts; gram per gram they contain just as much protein as peanuts and almonds while being lower in calories. Moreover, they are a source of unsaturated fat, antioxidants, and one of the richest foods in vitamin B6 around. (6) Paired with a piece of fresh fruit, this sweet and salty combo is the perfect thing to leave in your bag or your desk for a satisfying office snack.
Nutrition: 1 ounce of shelled raw pistachios and 1 medium apple provide 252 calories, 6 grams of protein, 7 grams of fiber, and 13 grams of fat. (7)(8)
Baked Veggie Chips
3. Beef Jerky + Veggie Chips
From beef to bison to chicken to salmon, jerky is incredibly high in protein while being relatively low in calories. It’s also a great no-cook protein source that is easily transported and can be stored just about anywhere. Paired with baked veggie chips, this shelf-stable snack combo can easily be stored in your desk drawer and ready to go whenever you need it.
Nutrition: 1 ounce of beef jerky and 1 cup of veggie chips provide 264 calories, 11 grams of protein, 3 grams of fiber, and 15 grams of fat. (9)(10)
4. Greek Yogurt + Raspberries
Plain, unsweetened Greek yogurt is an incredibly nutritious snack that is packed full of protein and probiotic bacteria. Compared to regular yogurt, Greek yogurt is higher in protein, which can help to keep you satisfied for longer periods of time. Although it can certainly be paired with homemade granola, fresh fruits, especially berries, helps to increase the fiber content making this a great healthy office snack combo.
Nutrition: 3/4 cup of plain non-fat Greek Yogurt and 1 cup of fresh raspberries provide 164 calories, 20 grams of protein, 8 grams of fiber, and 1 gram of fat. (11)(12)
5. Peanut Butter + Celery
This classic childhood snack works just as well as a healthy office snack. The combination of celery and peanut butter, or any nut butter, creates a relatively low-calorie snack that is filled with healthy fats and protein while being hydrating at the same time. Plus, the combination of crunchy, creaminess and saltiness really hits the taste buds and you could easily add a couple of raisins on top to create ‘ants on a log’ and satisfy a sweet tooth at the same time.
Nutrition: 2 tablespoons of peanut butter and 1 cup of celery sticks provide 188 calories, 9 grams of protein, 4 grams of fiber, and 16 grams of fat. (13)(14)
6. Hard-Boiled Eggs + Snap Peas
Boiled eggs are a staple snack because they are easy to make and store well in the fridge for days to come. Packed full of protein, eggs are one of the most nutrient-dense foods with 13 essential vitamins and minerals and they are one of the greatest sources of choline available. (15) When paired with vegetables such as snap peas, eggs create a well-balanced and nutrient-dense snack that is the perfect addition to a packed lunch for the office.
Nutrition: 2 hard-boiled eggs and 1 cup of snap peas provide 181 calories, 14 grams of protein, 2 grams of fiber, and 11 grams of fat. (16)(17)
7. Deli Turkey + Bell Pepper
Turkey roll-ups are a quick and convenient high-protein snack. They can be eaten on their own, with a bit of lettuce and mayo, or veggies and mayo for a healthy snack that is complete with protein, healthy fats, and fiber. Although any vegetable will pair nicely with deli meat, bell peppers provide a nice crunch and a boost of fiber and vitamin C, and you can easily add a bit of cheese for an extra boost of protein and healthy fats if you like. If you’re not a fan of deli turkey, chicken, ham, or beef work just as well.
Nutrition: 3.5 ounces of turkey deli meat and 1 medium red bell pepper provide 149 calories, 15 grams of protein, 3 grams of fiber, and 3 grams of fat. (18)(19)
8. Almond Butter + Rice Cakes
Don’t get it twisted, bread is healthy but sometimes it’s fun to mix it up and rice cakes are a nice way to do it. Whether they are made of brown rice or white rice, crunchy rice cakes topped with a smear of your favorite nut butter are creamy and crunchy and can even be topped with slices of banana or berries for a touch of sweetness and an additional boost of fiber.
Nutrition: 2 tablespoons of plain almond butter and 2 brown rice cakes provide 270 calories, 6 grams of protein, 2 grams of fiber, and 20 grams of fat. (20)(21)
9. Brie Cheese + Pear
Cheese and fruit is an easy snack that is quick to prepare and the combination of brie cheese and pear help to make this simple office snack feel just a little bit fancier. Pears are a great source of insoluble fiber and one medium-sized pear provides 25% of your daily fiber intake, while brie cheese is a good source of protein and over 15 essential nutrients. (3)
Nutrition: 1 ounce of brie cheese and 1 medium pear provide 197 calories, 7 grams of protein, 6 grams of fiber, and 8 grams of fat. (22)(23)
10. Roasted Chickpeas + Grapes
Chickpeas are a good source of vegetarian protein as well as fiber and, when roasted, create a crunchy, salty, and satisfying snack. Not only are they easy to make at home but you can easily find roasted chickpea snacks at most major grocery stores. Although you could certainly enjoy these protein and fiber-rich legumes on their own, pairing them with grapes (or any fresh fruit) adds an additional boost of fiber and micronutrients.
Nutrition: 1 ounce of roasted chickpeas and 1 cup of grapes provide 223 calories, 6 grams of protein, 5 grams of fiber, and 4 grams of fat. (24)(25)
11. Smoked Salmon + Whole-Grain Crackers
Smoked salmon may be a culinary treat but it’s a great source of nutrition as well. Smoked salmon is high in protein, rich in heart-healthy omega-3 fatty acids, and chock full of vitamins and minerals; a 3.5-ounce serving of smoked salmon provides a whopping 136% of your daily vitamin B12 needs and 86% of the daily value for vitamin D. (26) Pair a little smoke salmon (or canned salmon if you prefer) with fiber-rich, whole-grain crackers as a healthy office snack.
Nutrition: 3 ounces of smoked salmon and 2 rye crackers provide 173 calories, 17 grams of protein, 5 grams of fiber, and 4 grams of fat. (27)(28)
Banana Blueberry Muffin
12. Cheddar Cheese + Homemade Muffin
If you think muffins aren’t healthy, think again. Of course, not all muffins are created equal and many store-bought muffins resemble cake more than anything else, however, homemade muffins can certainly be a nutritious and delicious snack. Be it apple carrot, banana blueberry, or blueberry oatmeal, making muffins at home allows you to control the total sugar content and overall ingredients, and make them a healthier choice overall. Pair a homemade muffin with a slice of cheddar cheese for a well-balanced and healthy office snack.
Nutrition: 1 ounce of cheddar cheese and 1 banana blueberry muffin provide 252 calories, 9 grams of protein, 2 grams of fiber, and 15 grams of fat. (29)(30)
13. Cottage Cheese + Blueberries
Although yogurt seems to get all of the attention, cottage cheese is a wonderful nutrient-dense, and protein-rich dairy product that makes a fantastic snack. Topped with fresh berries and a drizzle of honey, the proteins in cottage cheese, namely whey, have been shown to help feelings of fullness and satiety making it a wonderful mid-morning or afternoon snack during a busy day at the office. (31)
Nutrition: 1 cup of 1% cottage cheese and 1 cup of raw blueberries provide 247 calories, 29 grams of protein, 4 grams of fiber, and 3 grams of fat. (32)(33)
14. Nuts + Dried Fruit
Otherwise known as trail mix, nuts, and dried fruit are an energizing snack combination that provides a quick hit of protein, healthy fats, and simple carbohydrates at the same time. Although dried fruit sometimes gets a bad rap for being too high in sugar, it’s nothing to worry about and can certainly be included in a healthy diet. Be it raisins, dried cranberries, or dates, dried fruit, and nuts can be eaten as is or turned into energy bites for a fun healthy office snack.
Nutrition: 1 ounce of dry roasted almonds and 2 Medjool dates provide 302 calories, 7 grams of protein, 7 grams of fiber, and 15 grams of fat. (34)(35)
15. Walnuts + Banana
Although almonds and cashews tend to be the most popular nuts, walnuts are the only nut with a high content of omega-3 fatty acids, also known as ALA. In addition to being a good source of healthy fats, walnuts are made up of roughly 15% protein and are low in carbohydrates, most of which are fiber. (36) Whether they are whole, halved, roasted, or salted, walnuts pair well with a banana for a quick and convenient healthy office snack.
Nutrition: 1 ounce of walnuts and 1 medium banana provide 288 calories, 6 grams of protein, 5 grams of fiber, and 19 grams of fat. (37)(38)
16. Homemade Cookie + Yogurt
You likely weren’t expecting to see cookies make the list but they can absolutely be enjoyed as a healthy office snack, especially when they are homemade. Much like muffins, making cookies at home (or at the very least reading the ingredients on store-bought versions) allows you to control the total amount of added sugar and you can easily create a higher fiber version by using oats or whole-grain flour instead of refined flour. Since cookies aren’t particularly high in protein, pairing them with a protein source, such as yogurt or Greek yogurt, can help to create a well-balanced snack complete with fiber, protein, and healthy fats.
Nutrition: 1 peanut butter oatmeal cookie and 3/4 of plain whole-milk yogurt provide 269 calories, 11 grams of protein, 1 gram of fiber, and 15 grams of fat. (39)(40)
17. Edamame + Orange
Although you may think of edamame as an appetizer to your sushi dinner it is a great source of vegetarian protein and fiber and makes a wonderful office snack. Edamame can actually be eaten hot or cold and come in unshelled and shelled varieties, often found in the grocery store freezer section, and can be eaten alone, with a sprinkle of salt, or your favorite hot sauce. Regardless of which option you choose, edamame pairs well with orange as a well-balanced, vibrant, and flavourful snack.
Nutrition: 1 cup of shelled edamame and 1 large orange provide 276 calories, 19 grams of protein, 12 grams of fiber, and 8 grams of fat. (41)(42)
18. Tuna + Avocado
Canned tuna is a shelf-stable, easily transportable, and inexpensive source of protein, which makes it a wonderful office snack. Although you can certainly eat tuna on its own out of the can, pairing it with some avocado helps to add some healthy fats and fiber at the same time. Either mix the avocado directly with the tuna to create an avocado tuna salad or served sliced avocado with tuna, salt and pepper for a light and slightly different, healthy office snack.
Nutrition: 1/2 can of tuna and 1/2 medium avocado provide 257 calories, 23 grams of protein, 7 grams of fiber, and 15 grams of fat. (43)(44)
Nuts and Seed Crackers
19. Hummus + Seed Crackers
Crackers are a very popular snack, however, not all crackers are a healthy choice. Unfortunately, many store-bought crackers are made with refined flours, refined oils, added sugars, and preservatives making them a low-protein and high-calorie choice but, fortunately, there are now some higher quality options available. Seed crackers, be they store-bought or homemade, specifically are filled with healthy fats and have a higher protein content than traditional crackers making them a great choice. Pair them with fat and protein-packed hummus for healthy office snacks you can enjoy all week long.
Nutrition: 1/4 cup of hummus and 12 seed crackers provide 262 calories, 8 grams of protein, 7 grams of fiber, and 14 grams of fat. (45)(46)
20. Cashews + Dried Mango
Take your basic nut and dried fruit mix to the next level with a combination of cashews and dried mango. Dried mango is an intensely naturally sweet snack that contains moderate amounts of sugar and vitamin C. (47) Given its slightly higher levels of natural sugars it is best paired with a food source of healthy fat and protein, which is why cashews are such a great option. Cashews are low in sugar, a source of fiber, and per serving contain almost as much protein as a cooked egg.
Nutrition: 1 ounce of dry-roasted cashews and 1 ounce of dried mango provide 251 calories, 5 grams of protein, 2 grams of fiber, and 13 grams of fat. (48)(49)
21. Pumpkin Seeds + Dark Chocolate
Chocolate might not be the first thing that comes to mind when you think of healthy office snacks, however, cacao beans, the base of chocolate, is actually a natural source of fiber. Moreover, the cacao in dark chocolate is a good source of trace minerals including magnesium, selenium, manganese, chromium, and antioxidants known as polyphenol. (50) Although you can certainly enjoy a slice of chocolate on its own pairing it with a nut or seed, such as pumpkin seeds, which happen to be one of the highest protein seeds, helps to boost the over protein and fiber content of this healthy office snack combination.
Nutrition: 1 ounce of pumpkin seeds and 1 ounce of 70% dark chocolate provide 321 calories, 9 grams of protein, 4 grams of fiber, and 25 grams of fat. (51)(52)
The Bottom Line
Whether you are at the office, on the road, or working from, keeping healthy snacks on hand can help to ensure that you are fueled and energized for your workday. By focusing on whole foods, protein, and fiber you can easily create a well-balanced snack that will keep you alert and productive. Fortunately, there are plenty of easy-to-make, shelf-stable, and portable options to choose from. So the next time you start to feel those hunger pains in between meals, reach for one of these healthy office snacks to help keep you performing at your best.
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