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Healthy Snack Ideas for Work

From discovering the versatility of peanut butter to exploring variety of vegetables, pack these healthy and quick snacks to bring to work.


The food environment impacts a lot of our food choices and can ultimately be detrimental to new health resolutions and goals.

Think about it: Vending machines filled with chips and cookies occupy the break room. Thoughtful coworkers also bring donuts and other snacks for the office regularly.

Although convenient, common snacks to choose from lack nutrients and oftentimes packed with calories, sugar, fat, and salt. And truly, such unhealthy office snacks should be avoided.

Learn how to escape succumbing to those unhealthy snacks from the vending machine or the fast food joint around the corner.

Quick Snacks to Bring to Work

From discovering the versatility of peanut butter to exploring variety of vegetables, pack these quick snacks to bring to work.

Vegetable Variety

Think healthy snacking is resorted solely noshing on raw broccoli and baby carrots? Think again!

Enjoy a serving or two of veggies and elevate their satiety factor by pairing with a protein source. Beat that snack attack with these nutritious and delicious combos.

• 1 to 2 tablespoons chickpea-based hummus paired with carrot sticks
• 2 tablespoons Greek yogurt ranch with broccoli
• 3 slices deli turkey wrapped around sliced bell pepper and cream cheese
• Small serving of tuna salad with carrot sticks
• A serving edamole with cucumber slices

Peanut Butter Versatility

Protein offers protein and healthy fat, which often lacks in standard snack foods. It is also a non-perishable and reliable product to keep on hand.

What’s more, peanut butter is extremely versatile! Keep hunger at bay leading up to lunchtime and kill that mid-afternoon snack attack with these nut butter-inspired snacks. Also keep peanut butter to a 1 to 2 tablespoon serving to keep overall fat and calorie intake controlled.

• Apple slices with peanut butter
Peanut butter banana bites
• Rice cakes smeared with peanut butter and topped with sliced strawberries
• Peanut butter wedged into celery stalks and garnished with raisins
• Slice of whole grain toast with peanut butter and smashed raspberries
• Baby carrots dipped into peanut butter
No-bake protein energy balls, including the flavors of oatmeal raisin and double chocolate

Pro tip: When choosing peanut butter, be sure to select a product free of added sugars and oils. To verify, its Ingredient Label should simply indicate solely peanuts and possibly a little salt. Also explore other nut and seed butters, including almond, cashew, and sunflower seed butters.

Fruit & Dairy

Fruit offers natural sweetness to beat that sweet tooth. It also supplies essential fiber to increase satiety and other essential nutrients.

Fruit also contains the natural sugar fructose, which can cause your blood sugar to spike when eaten alone. Eating fruit with a protein-rich dairy source helps stabilize blood sugar and prevents it from fluctuating.

Pair a serving of fruit, often 1 small piece or cup, with a protein-packed dairy source for a satisfying snack.

• Small container (about 5 ounces) of Greek yogurt topped with blueberries
• ½ cup cottage cheese with peach slices or pineapple chunks
• 1 to 2 low-fat cheese sticks with ½ cup of grapes, dates, or figs
• Serving of Greek yogurt fruit dip with favorite fruit, including banana, apple, and strawberry
• 1 cup of milk paired with small piece of fruit

Pro tip: When choosing a yogurt, be sure to check the nutrition label for added sugars. New dietary guidelines recommend consuming less than 10 percent per day from added sugars.


Replace potato chips with popcorn for a crunchy snack alternative filled with added health benefits. Popcorn is a whole grain and an excellent source of insoluble fiber and B vitamins.

A high volume can be consumed without breaking the calorie bank, just skip on out the salt and butter and offer flavor with favorite seasonings. Varieties may include:

• Pizza: oregano, basil, red pepper flakes
• Cinnamon spice: cinnamon, nutmeg, cloves
• Ranch: onion powder, garlic powder, and dill
• Taco: oregano, cumin, and chili, garlic, and onion powders
• Garlic parmesan: garlic and onion powders and parmesan cheese
• Lemon peppercorn: lemon zest and juice and ground peppercorn
• Chili lime: lime zest and chili powder

Also prepare a delicious protein popcorn recipe as a healthy snack to bring to work. Delicious flavors include peanut butter chocolate, nutty monkey, dark chocolate sea salt, chocolate covered strawberry, cinnamon vanilla, and spicy Thai.

Trail Mix

Trail mixes have the potential to be filled with protein, omega-3 fatty acids, and other admirable nutrients. To keep ingredients in check, make and create your own variety.

(Also try skipping out on the large amounts of those infamous M&M's found in standard trail mix!)

Fill the bag with nuts and seeds such as almonds, cashews, and sunflower seeds along with dried fruits. Here are some nutritious trail mix ideas to get you started:

• Original: peanuts, almonds, cacao nibs, raisins
• Spicy: almonds, wasabi peas, spiced beef jerky pieces
• Sweet: peanuts, coconut chips, cacao nibs, dried cranberries
• Spicy-sweet: honey roasted peanuts, cajun peanuts, almonds
• Coffee: espresso beans, almonds, raisins
• Peanut butter and jelly: peanuts, raisins, banana chips, mini peanut butter crackers
• Banana split: peanuts, dried strawberry and banana chips, mini dark chocolate chips
• Fall-inspired: dried apples, walnuts, pecans, pumpkin seeds

Pro tip: Trail mix has a high nutrient profile filled with healthy fats and protein. But can also be relatively high in calories. Portions and ingredients are key for a nutritious trail mix. To lower the risk of overeating, ration out ¼ cup servings into small containers or bags.

Additional Health Tips for the Office

In addition to preparing and enjoying the healthy snack ideas above, take more action with these tips:

• Replace the candy jar with a fruit bowl. Eliminating the candy jar and keeping the bowl filled with colorful fruits can subtly initiate better health choices.

• Have a sweet tooth coming on? Instead of running to the vending machine for a sugary treat, keep dark chocolate squares at your desk.

• Next time you plan to treat your coworkers, create a homemade trail mix or a fun yogurt station. Your colleagues and body will thank you for the healthy work snacks!

• Offer infused water at the office, including with cucumber and mint. Though water is not necessarily a snack, thirst is often mistaken for hunger. Staying hydrated can help control hunger levels and lower the risk of eating when not necessarily hungry.

• Consider ordering bistroMD snacks!

In addition to offering balanced meals, bistroMD offers EATS (Essential and Tasty Snacks). These snacks are a cost-friendly and delicious approach to snacking!

Each bistroMD snack supplies between to 8 to 15 grams of protein and an average of 200 calories. Eating between meals helps stabilize blood sugars boost metabolism, curb food cravings, and heighten energy levels.

Healthy snacking has also never tasted so good! Numerous snacks options include dark chocolate coconut bars, parmesan Italiano chips, and cinnamon toast pretzels just to name a few...

Written By Sarah Asay, RDN. Published on January 29, 2016. Updated on May 08, 2019.


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