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15 Healthy Snacks for Work That Will Keep You Energized

Written by Ana Reisdorf, MS, RD on April 22, 2024


We’ve all been there, in the middle of a work-day slump, trying to regain mental clarity and energy to finish out the day strong. You reach into your top desk drawer for work snacks, only to find a pack of chocolate candies and a juice box you stole from your kid’s lunch stash. That combo might satisfy a sweet tooth and give you a quick boost, but the sugar crash and energy dip shortly thereafter are inevitable. 

In that moment, you commit to plan better for the future and pack some healthier snacks to bring from home as part of your daily routine. Healthy snacks should provide a balance of protein, fiber, and healthy fats to provide lasting energy and satiety without dramatic dips in your blood sugar level. 

Need ideas? We’ve rounded up 15 healthy snacks for work that are nutrient-dense and tasty to keep you energized through the day. 

1. Almond Butter and Apple Slices

This combo offers a perfect balance of sweetness and creaminess. The crisp texture of apples complements the rich, nutty flavor of almond butter, providing a satisfying snack rich in fiber, healthy fats, and essential nutrients. It's a convenient, portable option that keeps you energized and satiated between meals.

2. Greek Yogurt Bowl

Greek yogurt is creamy and high in protein. Opt for low-fat, non-fat, or dairy-free varieties, and add some fruit or honey for sweetness. To prevent this work snack from getting soggy before you eat it, bring it in two parts: a container of yogurt and a bag of toppings to mix in. 

3. Hummus and Veggies

You can pair hummus with whatever veggies you have on hand, like bell peppers, broccoli, baby carrots, cucumber, or snap peas. Creamy hummus provides protein and healthy fats, while crisp veggies offer vitamins, antioxidants, and fiber. 

4. Fruit Salad with Nuts

Combine a variety of fiber-rich fruits you have available, like mandarins, banana slices, berries, or pears alongside nuts for protein and fat. This healthy work snack helps satisfy afternoon hunger, boosts energy, and supports overall health.

5. Mashed Avocado Bagel

If you like avocado toast for breakfast, you’ll love an afternoon version smashed on a bagel for your work snacks. Try it on an Everything bagel and add thinly sliced tomatoes, red onion, or bean sprouts for more flavor. Avocado is full of healthy unsaturated fats. 

6. Chomps Roll-Ups

Chomps meat sticks provide 10-12 grams of protein per serving and come in a variety of delicious flavors. While you can enjoy them on their own (and store some in your desk!) you can also make Chomps roll-ups by rolling them up in a tortilla with a slice of cheese and some mustard. Try this quick snack with our Pepperoni Seasoned Turkey or Sea Salt Beef varieties. 

7. Cracker and Cheese Sandwiches

This simple pairing may be reminiscent of your Lunchables days. Combine whole-grain or sweet potato crackers with slices of cheese for a savory and satisfying snack. 

8. Peanut Butter and Banana Sandwich

This is a classic snack that offers a perfect blend of creamy and sweet flavors. The nutty richness of peanut butter complements the natural sweetness of bananas, providing a satisfying combination of protein, healthy fats, and carbohydrates that keep hunger at bay and boost energy levels. Choose whole wheat bread for more fiber. 

9. Cottage Cheese with Pineapple

This is a tasty and nutrient-dense snack that balances creamy and tangy flavors and textures. Creamy cottage cheese provides protein and calcium, while juicy pineapple (canned or freshly chopped) adds natural sweetness and vitamin C. Together, they create a refreshing snack that supports muscle repair, aids digestion, and satisfies cravings.

10. Kale Chips

You can either find kale chips at the store or make them at home with your oven or air fryer. All you have to do is remove the thick inner stem and chop the washed and dried kale leaves into bite-size pieces. Drizzle them lightly with olive or avocado oil and add a sprinkle of salt before baking for a crunchy and nutritious snack. 

11. Chickpea Salad with Crackers

Fill lettuce leaves with chickpea salad made with light mayo or for a low-carb, high-protein snack. To make chickpea salad, simply drain and rinse a can of garbanzo beans and then mash them with a fork before stirring in the rest of your salad ingredients. Serve them with whole grain crackers for mini sandwiches. 

12. Chia Seed Pudding

Chia seeds have a natural ability to create a gel when they’re mixed with liquid. Stir some with soy milk and a touch of maple syrup for sweetness, and then let it sit in the fridge until it thickens into a pudding-like consistency. Top with berries or sliced bananas for a healthy work snack

13. Dried Edamame Trail Mix

Make trail mix with a variety of dried fruits, dried edamame (young soybeans), nuts, seeds, and a sprinkle of dark chocolate chips for a satisfying and energizing snack. This snack can be kept in your desk drawer for easy grabbing. 

14. No-Bake Protein Balls

In a blender or food processor, combine rolled oats with raisins, honey, peanut butter, hemp seeds, and dark chocolate chips and pulse until blended. Remove your mixture and roll them into balls using your hands. Place them on a plate or cooking sheet in the fridge to solidify so you can grab a few for work the next morning. 

15. Overnight Oats

Who says oatmeal is only for breakfast? Oats are a great source of soluble fiber, which helps you feel fuller between meals. In a mason jar, mix oats with berries, non-dairy milk, almond butter, and a touch of maple syrup or honey, and allow it to meld together in the fridge overnight. Grab it in the morning for your work day. 

Arm yourself with these healthy snacks for work and you’ll never have to suffer through that afternoon slump again.

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