9 Healthy Snacks for Work: A Corporate Dietitian’s Picks
Convenient, Healthy Work Snacks to Keep You Full and Focused!
I snack, you snack, we all snack at work!
But what you choose to snack on impacts energy, mental clarity, and focus. Cramming a bunch of powdered donuts and pretzels into your system doesn’t do anything but feel groggy.
“Duh, Kait. I know sugar and snack foods aren’t healthy, but they’re convenient. Plus, they taste delicious.”
Lucky for you, I’m a working mom, registered dietitian, and corporate wellness consultant who is all about living healthy-on-the-go. I’m going to share 9 healthy snacks for work that actually taste GREAT and help you feel your best!
Roasted Chickpeas
Roasted chickpeas are the perfect snack for work because it’s crunchy, portable, and doesn’t make a mess. Chickpeas contain protein and fiber, making them a better alternative to chips. With only one ingredient, Aim Superfoods is the cleanest roasted chickpea I can find. Bienna and Saffron Road are often found in grocery stores- they taste great!
A close cousin of roasted chickpeas is roasted edamame.
Protein Bars (That Aren’t Made of Junk)
Most protein bars are filled with artifical colors, sweeteners, or sugar. If you want something that tastes great but is free of crap, the best protein bars are RxBars and Aloha Bars. They both have 12 grams of protein, are made of whole food ingredients, and contain no artifical BS.
For my high performers, I also LOVE IQ Bars- they contain a nootropic called Lion’s Mane to help with focus and mental clarity.
Kind Bars are good, too- just make sure you buy the ones that specify PROTEIN.
I also love the snack size Perfect Bars, which are found in the fridge at the grocery store. They’re higher in sugar because they contain honey, but they’re a better alternative to a candy bar.
Fruit and Nut Combo
You really can’t ask for a better pair than a salty nut and juicy piece of fruit! Both offer fiber and micronutrients, while the fat provides fat for brain fuel and the fruit provides carbs energy.
My personal favorite is mixing organic blueberries with lightly salted almonds, and snacking on them like trail mix. Bananas and single serve almond butter, Honey crisp apples with a handful of cashews, and oranges with a can of mixed nuts are great combinations as well.
Cheese Stick and Whole Grain Crackers
Why not make a moment during work feel like a picnic? Not only is cheese delicious, one ounce has 7 grams of protein to keep you full and focused! I like to buy Babybel Cheese Wheels because they take up little space in my lunch box. Plus, peeling them is so satisfying!
Pair your cheese with a few high fiber crackers like Crunchmaster or Mary’s Gone Crackers, and you’ve got a tasty snack that will keep your mind off of food through the next meeting.
Grassfed Beef Jerky
Jerky with little-to-no sugar is a high protein choice you can stick in your purse, backpack, or desk drawer. Plus, you can eat it with one hand! My go-to brands are Archer Farms and Chomps.
Personally, I think the beef tastes better than the turkey.
Lesser Evil Popcorn
Because popcorn doesn’t contain many micronutrients I almost left this option off. However, I know some of you need a low calorie snack to munch on when you’re stressed or bored. If that’s you, buy Lesser Evil Popcorn. It’s made with avocado oil, which is less inflammatory than seed oils. It also contains 2 grams of fiber per serving, which is better than chips.
The better crunchy snack for your health will always be raw veggies. However, I’m a human and get that carrot sticks don’t always cut it. Go with Lesser Evil!
Greek Yogurt with Berries
If you have a sweet tooth like me, Greek yogurt with fruit is the perfect snack to take to work or eat at your desk. It’s packed with protein, probiotics, and fruit to give you steady energy and gut-boosting benefits. Why does this matter? Because of the gut-brain connection! A healthy gut microbiome is important for cognition, mood, and immunity- key players in workplace!
Overwhelmed when you walk into the yogurt aisle? Check out my 5 Dietitian-Approved Greek Yogurts! Cottage cheese can work as a substitute if you’re not a yogurt fan.
Wilde Protein Chips
So you love chips but need protein? I’ve got you. Wilde Chips are the only protein chip that I’ll recommend because the ingredients are simple: chicken, egg whites, and seasoning. Choose these over Quest Chips, which are full of funky ingredients. In fact, skip call Quest products while you’re at it.
Latte with Whole or Soy Milk
Does this one surprise you? Let’s face it, caffeine helps with productivity… but not when we pump it full of sweeteners, syrups, and fake sugars. For a dose of 8 grams of protein, serve your espresso with unsweetened whole or soy milk! You’ll feel fuller for longer, and you’ll stablize your blood sugars with the extra protein.
You’re now locked and loaded with 9 delicious and healthy work snacks ideas! These will keep you full and focused, so you’re not tempted to grab Doritos or bag of Skittles.
Want to take your workplace wellness to the next level and bring a registered dietitian to speak to your team about workplace wellness? Give me shout! I’ll collaborate with you to understand your teams biggest struggles with healthy eating on (and off the clock), and provide simple eating strategies that make a BIG difference. No fluff, just tools for better nutrition.
