Healthy Snacks for Work

It can be a challenge to avoid the office vending machine midday with all of the delicious candy bars and bags of chips staring at you but there IS a way to stop yourself! Bring some of your own office snacks to munch on. Research shows that eating every four hours keeps your energy high and metabolism functioning, so no need to take that walk on over to the vending machine.

Here are some easy and healthy snacks to bring to the office-

Peanut Butter and Pretzel Sticks: Whole wheat pretzels and peanut butter make a great work snack–they don’t need to be refrigerated and they contain high amounts of nutrients. Pair 1/2 ounce mini whole-grain pretzel sticks (approximately 11 sticks) with 1 teaspoon peanut butter for a light snack to hold you over until five.

Fruit: This simple grab-n-go snack is only around 70 calories, so pair your fruit of choice with a cup of fat-free milk for a protein boost. This protein and fiber combination will keep you feeling full and prevent mindless eating throughout your work day.

Veggies: Avoid those high-fat snacks and grab a container full of fresh veggies like carrots, celery, and grape tomatoes. Raw veggies are a filling snack due to their high water and fiber content. If eating bare veggies does not spark your taste buds, try dipping them in 2 tablespoons of low-fat Ranch dressing, hummus, or salsa for some extra flavor.

Nuts: When you have the choice, go for the nuts over chips. Stash premeasured baggies of nuts in an office drawer to nibble on when the hunger hits before and after lunch time. Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber.

Pre-portioned cheese: Grab some string cheese or cheese wedges to get some added protein and calcium into your work day.

Dry-Roasted Edamame with Cranberries: If you’re feeling a little more adventures and have time on your hands, this make-ahead snack is perfect. As a nice alternative from the usual trail mix, edamame and cranberries create a satisfying midday snack.

  • 1 cup frozen shelled edamame, thawed
  • 1 teaspoon extra-virgin olive oil
  • Coarse salt
  • 1/4 cup dried cranberries


Heat oven to 425 degrees. Arrange edamame on a baking sheet and drizzle with oil. Season with salt. Roast, stirring occasionally, until crisp and golden, 20 to 22 minutes. Let cool. Toss with cranberries.

What are your healthy work snack tips? Share them here!