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16 Healthy Snacks For Work (Meal Prep And Eat At Your Desk)

Healthy snacks for work don’t seem to exist unless you take your own. I’ve worked with brands in the sports industry and have still been offered a tempting array of sugary treats with my coffee. (Some of these brands definitely don’t practice what they preach!)

It’s hard to hold out when you’re hungry and there’s a slice of chocolate cake just an arm’s length away or a vending machine at the end of the corridor. If you’re trying to lose weight or stick to a healthy eating regime, it’s best to start taking healthy snacks on the go for work.

Be prepared if you’re aiming to eat better it’s best to have your own tasty treat ready at your desk for when hunger strikes.

healthy snacks for work: roasted chickpeas, healthy muffins, overnight oats

Healthy Snack Ideas

These quick & easy healthy snack recipes and snack ideas take very little time to meal prep. Most can be kept and eaten at your desk- no fridge required.

#1 Dark Chocolate

No Preparation

Calories: 120-160

Small quantities of dark chocolate make a healthy snack for work. Eat each piece slowly and savor every bite. Dark chocolate is rich in antioxidants – a little indulgence is good for your health!

Choose a bar with at least 70% cocoa solids for the health benefits and to avoid sugar overload. One small square or two will satisfy your sweet tooth without blowing your diet.

healthy snacks at work - dark chocolate
Dark chocolate

#2 Fresh Fruit

No Preparation

Calories: 100

A piece of fruit is the perfect snack for work. It’s easy to carry around and doesn’t need any preparation. An apple or banana provides a quick sweet pick-me-up without sending your blood sugar levels sky-high. Eating a medium-sized apple or banana provides about 100 calories so you won’t blow any weight loss plans. It’s one of the most healthy foods you can eat and a great way to get your 5-a-day fruit and veg!

fresh fruit
Fresh fruit

#2 Rice Cakes And Nut Butter

Ready in 2 minutes

Calories: 140

This is one of my favorite healthy snacks. It’s so simple but really satisfying. Rice cakes and nut butter make a great alternative to sugary snacks such as biscuits. Nut butter is high in calories – all from healthy fats but it will keep you full for several hours. Just go easy on the quantities. I’m an almond butter or peanut butter fan but the walnut version has the lowest calories. One small teaspoon should be enough for one cake.

Spread your choice of nut butter thinly on the rice cake, pop it into a Tupperware box, or make a rice cake sandwich and wrap the two rice cakes together – and you’re good to go. For an extra healthy option opt for a brown rice cake – the extra fiber will keep you fuller for longer.

rice cake and nut butter
Rice cakes and nut butter

#4 Trail Mix

No preparation

Calories: 200

A small handful of trail mix is a perfect healthy snack for work. Nuts and seeds are packed with protein and healthy fats to help you stay full until lunchtime. Choose a mix without any added sugar or chocolate chips for the healthiest option.

You can buy trail mix from most grocery stores or make your own trail mix at home by mixing together a selection of nuts, seeds, and dried fruit. Add pumpkin seeds packed with powerful antioxidants and sunflower seeds for a vitamin boost!

Go easy on the quantities – trail mix is for nibbling! Just 1.5 ounces packs 200 calories. Used wisely it’s a nutritious snack you can keep in your drawer at work for when hunger strikes and should keep you going until mealtime.

trail mix
Trail mix

#5 Roasted Chickpeas

Preparation: 25 minutes

Calories: 135

If you enjoy a tasty snack with a bit of a crunch, roasted chickpeas are a great option.

These little nuggets of goodness make a healthy and filling snack for work. Chickpeas are high in fiber and plant-based protein to help you stay full until lunchtime. They’re also low in calories – just 135 calories for half a cup (82 grams).

To make roasted chickpeas, drain and rinse a can of chickpeas. Pat them dry with a paper towel then toss with olive oil and your choice of spices. I like to add a pinch of smoked paprika or curry powder.

Spread the chickpeas on a baking sheet and roast in a preheated oven at 400 degrees Fahrenheit for 20 to 30 minutes. Once they’re crispy, let them cool then store them in an airtight container. Take them to work and store them at your desk – they keep for up to 3 days.

healthy snacks for work - roasted chickpeas
Roasted chickpeas

#6 Chocolate Bark

Preparation: 15 minutes

Calories: 240

This is a variation on dark chocolate nuts. It takes very little effort to make but always looks impressive. It’s the sort of snack you can take to work when you need to provide some office treats.

These chocolate nuts make a satisfying snack loaded with plant protein, healthy fats, and goodness. Just make sure you only eat a few small pieces if you’re counting your calories. A quarter of a cup (39g) is 240 calories.

To make chocolate bark, sprinkle a selection of raw nuts onto a sheet of baking parchment. I like to use a mix of almonds, pistachios, and hazelnuts. Then melt some dark chocolate – I use about 80% cocoa solids for a rich flavor.

Pour the melted chocolate over the nuts then sprinkle with flaked sea salt. Leave the bark to set then break it into small pieces. Store in an airtight container and take a few pieces to work with you for a healthy nutritious snack.

chocolate bark
Chocolate bark

#7 Greek Yogurt

Preparation: 15 minutes + leave overnight

Calories: 160

Making greek yogurt from soy milk was a life changer when I became a vegan. Yogurt was the only food I missed as a vegan so realizing I could make my own from high protein soy milk was such a revelation.

I’ve been making my own yogurt for years. There’s nothing wrong with store-bought yogurt but homemade yogurt has a much better flavor. The calorie content of greek yogurt will vary but it’s about 160 calories for a 6-ounce (170g) serving. If you’re feeling indulgent, serve with maple syrup!

healthy snacks for work - vegan greek yogurt
Greek yogurt

#8 Roasted Laver Chips

Preparation: 15 minutes

Calories: 60 – 100

Laver chips are seaweed snacks. These crispy little bites make a great healthy snack for work. They’re full of vitamins and minerals and low in calories.

You can buy laver chips from most health food stores or online. They come in a variety of flavors but I like the original taste best. A one-ounce (28g) bag contains around 60 calories.

Laver chips are a good source of iodine which is essential for thyroid function. They’re also high in vitamins A, C, and E as well as calcium and iron.

To make your own laver chips, simply preheat your oven to 300 degrees Fahrenheit then line a baking sheet with parchment paper. Break up the laver sheets on the baking sheet then spray with a little olive oil. Sprinkle sesame seeds on top and bake for 8- 2 minutes until crispy. Make sure they don’t burn! Alternatively, you can toast the seaweed snacks in a wok on medium heat – remember to stir continuously.

Add your toppings of choice – chili flakes, smoked paprika, a little coconut sugar, cumin, nutritional yeast – experiment!

Allow to cool and then store in an airtight container. Take a serving of laver chips to work for a healthy snack. Who knew seaweed was such a delicious snack!

roasted laver chips
Roasted laver chips

#9 Homemade Energy Balls

Preparation: 20 minutes

Calories: 200

These are the go-to food for runners! A great alternative to shop-bought granola bars and protein bars. Packed with whole grains, protein, and nutrients, they make the perfect snack to eat before or after a run. They make a great afternoon snack if you’re planning to exercise straight after work.

These delicious snacks are so easy to make with no baking required. All you need is a high-powered food processor. Customize them to your own taste – I like to add a little ginger for an extra zing but you could also add other spices.

The basic ingredients are rolled oats, dates, and a selection of chopped nuts. The binding ingredients are nut butter and maple syrup. Throw everything in a food processor for 1 or 2 minutes. Scape out the mixture and roll it into balls.

Play around with ingredients and quantities. You can add chocolate chips or dried fruit to the processed mix. If the mix becomes too dry just add some more nut butter.

You can even make a version without a food processor. Use chopped dates and mix everything together by hand for coarse-textured energy balls.

energy balls
Homemade energy balls

#10 Wasabi Peas

Preparation: 0 minutes

Calories: 140

Wasabi peas make a great healthy snack for work. They’re full of flavor and easy to eat on the go. If you like a little spice in your life, these are the perfect snack for you!

A one-ounce (28g) serving contains around 140 calories and is a good source of fiber and plant-based protein. Wasabi peas are also a good source of vitamins A and C.

You can buy wasabi peas from most health food stores or online. They come in a variety of flavors but I like the original taste best.

Wasabi peas are a great snack to take to work because they’re easy to eat on the go. If you’re looking for a healthy snack to help you avoid temptation, these are a great option!

healthy snacks at work - wasabi peas
Wasabi peas

#11 Homemade Granola

Preparation: 25 minutes

Calories: 220 – 250

Who thinks granola is just for breakfast? It makes a filling afternoon snack to keep you going until your next meal. Homemade granola is full of the good things in life – rolled oats, nuts, seeds, and dried fruit. It’s also so easy to make!

Mix your favorite selection of nuts, seeds, and dried fruit with old-fashioned coarse rolled oats in a large bowl. I go for about 4 cups of oats to 2 cups of the nuts/fruit/seed mix.

Pour over about half a cup of melted coconut oil and some maple syrup to taste. (I sometimes leave this out). Mix well and scoop onto a baking tray lined with parchment paper. Bake in an oven at 350 degrees Fahrenheit for 20-25 minutes stirring a couple of times during baking.

Leave to cool and store in an airtight container. If you want some extra flavor add vanilla extract or cinnamon to the mix before baking. Calories are approximately 225 for half a cup but it will really depend on your chosen ingredients.

Homemade granola

#12 Celery Sticks, Carrot Sticks, And Hummus

Preparation: 5 minutes

Calories: 50 – 100

Chop the celery into sticks, peel and chop the carrots and place them in a zip lock bag. Take into work with your favorite hummus. If you have the time try making your own. It’s full of healthy ingredients: chickpeas, tahini, lemon juice, garlic (optional), seasoning, and a little olive oil.

Eat as many celery sticks or carrot sticks as you want but be aware of the high calories in hummus – 2 tablespoons is about 50 – 100 calories.

celery and hummus
Celery sticks, carrot sticks and hummus

#13 English Muffins

Preparation: 5 minutes

Calories: 135 + topping

Yes, English muffins are a healthy option. They make a very satisfying snack lightly toasted and spread with avocado or your favorite creamy spread. Low fat cottage cheese is a good option and there are lots of vegan options.

Most English muffins are vegan but always check the labels. Wholewheat or multigrain muffins packed with fiber are an extra healthy option.

healthy snacks at work - english muffins
English muffins

#14 Healthy Muffins

Preparation: 30 minutes

Calories: 200

If you prefer your muffins sweet but full of heart-healthy unsaturated fats, try these healthy muffins!

There are lots of different choices for flavors from classic blueberry to lemon or coconut muffins. All made with healthy fat but try not to eat the whole tray! One muffin is approximately 200 calories.

healthy muffins freshly baked

Full recipe on Love & Lemons

#15 Baked Veggie Chips

Preparation: 25 minutes

Calories: 100 to 200

Instead of reaching for a bag of tortilla chips or potato chips, try making your own veggie chips! These are so easy to make and you can use a huge variety of vegetables.

Try sweet potatoes, beets, zucchini, parsnips, carrots even radishes. Thinly slice up the raw veggies, spread them on a parchment paper on a baking tray, and spray with a little olive oil. Bake at 400 degrees Fahrenheit for 10 – 20 minutes. Flip over when one side starts to brown. Keep checking to make sure they don’t burn.

Make with no oil for a really low-calorie option.

healthy snacks at work - baked veggie chips
Baked veggie chips

#16 Overnight Oats

Preparation time: 5 minutes (leave overnight)

Calories: 200 plus toppings

Who thinks overnight oats are just for breakfast? Oats are filling and terrific for weight loss. Just a small bowl of oats can keep you full for hours.

Make your overnight oats in mason jars and pop them in the fridge at work for a delicious cold snack.

overnight passion
Overnight Oats

Love Life Be Fit Overnight Oats Recipe

Thoughts From Love Life Be Fit

We hope you enjoy these tasty snacks! It’s better to plan ahead and have a healthy office snack than blow all your good intentions when temptation strikes. For treats and rewards, try these weight loss reward ideas.

If you’re attending meetings, try and make sure healthy snacks are available so you’re not tempted by sticky treats.

Just remember, if you do succumb to temptation with one careless piece of chocolate cake, it’s not a reason to abandon all your healthy eating plans. You can always make amends. With a little thought and preparation, healthy snacking at work is easy!

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