14 Snack Ideas to Stay Healthy at Work

Staying fueled and focused at work is a challenge. Vending machines are often jam-packed with sugary snacks. These might provide a quick energy fix but cause you to crash later on. It’s common for workplaces to value staying at your desk over healthy food choices.

Yale researcher Zoe Chance and the Google Food Team wanted to help Google employees to eat less M&Ms. After studying the behavior of 1,000 Googlers, Chance found small changes caused them to consume 58% fewer calories.

Instead of heading for the break room during your next midday slump, these healthy snacks will keep you rockin’ until quitting time.

Healthy work snack #1: Raw Nuts

If your lunch leaves you hungry a couple of hours later, the Omega-3s and fiber in raw nuts are a great way to fill you up.

But be careful: nuts are high in calories. Almonds, pistachios, and cashews are the lowest-calorie nuts (160 calories per ounce). Macadamia nuts and pecans have the most.

Practice good portion control before you reach for an oversized bag of nuts.

Healthy work snack #2: Nut Butter

Peanut butter is a staple of most American households. But manufacturers often load them with salt and hydrogenated oils to keep costs low.

Not all nut butter is bad. Here are a couple of tips to help you choose wisely:

  • Stay away from nut butter with hydrogenated or partially hydrogenated oils.
  • Almond and cashew butter usually have fewer calories.
  • Flavored nut butter like Nutella is loaded with sugar. If you’re trying to lose weight or have diabetes, look for products with less than 4g of sugar per serving.

Healthy work snack #3: Granola, Yogurt & Berry Parfaits

If you skipped your lunch break and find your body screaming for something sweet later in the day, these parfaits are sure to please. They’re easy to make and will keep for a couple of days in the breakroom fridge.

Here’s how to make them:


4 oz Plain Greek Yogurt

2 ozBearclaw Kitchen Honey Run Granola

1 oz Fresh Berries

8 oz Glass Jar or Plastic Cup with a tight-fitting lid

A touch of honey (optional)

How to Prepare:

Pour yogurt into the bottom of a container. Add berries.

Starting your day with a bowl of granola can be a good or bad choice, depending on the ingredients it’s packaged with. The fiber in granola is a plus for anyone looking to get beach body ready. You can also combine it with nuts and seeds, so you have heart-healthy omega-3s on your side.

Healthy work snack #4: Apples

Apples are great for health-conscious snackers. The combination of high fiber and low calories (about 95 calories for a medium apple) leave you feeling full without padding your food log.

Apples contain the antioxidant quercetin, which helps your body funnel more oxygen to the lungs. The more oxygen in your lungs, the better your endurance.

Healthy work snack #5: Chomps Hopping Jalapeño Stick

The challenges of sticking to a Paleo Diet or Whole 30 is coming up with snacks that don’t break the rules. These grass-fed beef sticks meet the requirements of both. Unlike other Jalapeño-flavored snacks, these use the whole pepper instead of a powder.

Healthy work snack #6: Celery With Cinnamon Almond Butter

This new twist on a classic recipe makes a healthy snack even healthier. The spice in the cinnamon adds a tasty (and healthy) layer of flavor. Get the full recipe from Super Healthy Kids blog.

Healthy work snack #7: Oatmeal Cookie Energy Balls

No-bake desserts are the best. Grab a whole bunch of ingredients, put them together and let them chill until they’re ready.

That’s why we’re cray cray about these raw vegan snacks that taste like their naughty cousins. Simply blend, add dried fruit, and form these protein-powered snacks until they’re nice and round (no chilling required).

Healthy work snack #8: Apple Chips

Though raw apples are a healthier snack option, apple chips provide comparable benefits to their “naked” cousins. If you’re looking for a way to add more fiber to your diet, ⅓ of a cup of apple chips provides 2.5 grams of it.

Healthy work snack #9: Dried Fruit

Dried fruit is a convenient way to enjoy your favorites minus the messy juiciness. However, many food manufacturers use cheap sweeteners to add taste. Your best bet is to dry your own in a dehydrator or at 160 degrees in your oven.

Healthy work snack #10: Banana, Peanut Butter, and Honey Roll-Ups

If you’re looking for a sweet protein boost, this recipe from Flatout® Flatbread provides the perfect midday pick-me-up.

Healthy work snack #11: Sprouted Bread With Fresh Fruit Puree

Did you know bread contains sugar? Many brands lining grocery store shelves are full of high-fructose corn syrup (HCFS).

Around 1975, corn prices were low. Really low. In fact, corn prices were so low that food manufacturers bought it up and found a way to produce a cheap sweetener. That’s why it lurks in “unsweetened foods” like ketchup (and bread). But sprouted bread is different. It lives in grocery store refrigerators because it is as close to natural as you can get.

Throw some berries in a blender, add your favorite protein powder, and you’ve got a healthy snack that looks like a jelly sandwich minus the peanut butter. Of course, a little almond butter wouldn’t hurt things!

Healthy work snack #12: Blueberry Oatmeal Greek Yogurt Muffins

This low calorie, low-glycemic snack combines the protein power of greek yogurt with the antioxidants found in blueberries. Get the full recipe from the SnackNation blog.

Healthy work snack #13: Angie’s Boomchickapop Sea Salt Popcorn

Did you know that berries and popcorn both include the antioxidant polyphenol?

Move over movie theater butter: Angie’s Boomchickapop Sea Salt Popcorn is packed with flavor!

Because popcorn is full of air, it is light on calories, too. The key to enjoying this whole grainy goodness is to be careful what you put on it. Loading it up with butter (or a candy coating) is definitely not the healthiest choice. But Angie has popcorn down to a science. This flavorful snack has only 80 calories per serving and contains only three ingredients: Popcorn, Sunflower Oil, and Sea Salt.

Healthy work snack #14: Plain Greek Yogurt with Fresh Fruit

The media dotes on this Mediterranean snack. Greek yogurt is infamous for high protein and nonfat varieties. Unfortunately, the US Food and Drug Administration (FDA), hasn’t yet regulated the term “Greek yogurt.”

Read labels carefully for added sugars, carbs, and other unhealthy things in your yogurt. That’s why we recommend using plain greek yogurt (no flavors = less sugar) paired with fresh fruit. If you must have something sweet to snack on, the less processed it is, the better it is for your body.

Photo: PexelsPexels, Pexels

We’d love to hear from you! Join the Happy Melly Community and comment your favorite healthy snack to bring to work!

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This article is written by Andy Varas on June 28th 2018.