Healthy Snacks for Work - 2020 New Recipes
Having nutritious snacks to eat will help you stay energized and efficient throughout the work day.
Even, it can be difficult to come up with ideas for snacks which are easy to prepare, nutritious and portable.
Here are 33 safe and easy snacks for work.
This filling combination has a decent balance of all three macronutrients, with nut healthy fats and dried fruit protein and carbs. What's more, both foods are loaded with fiber that will help keep you full (1 Trusted Source, 2 Trusted Source) between meals.
2. Bell peppers and guacamole
Additionally, avocados are rich in monounsaturated fats which have been shown to promote good blood cholesterol levels and heart health (3Trusted Source, 4Trusted Source).
3. Brown rice cakes and Brown rice
Avocados are rich in fat and nutritious fibre. Slicing or spreading the mashed fruit over a rice cake makes a very satisfying snack (3Trusted Source, 6Trusted Source).
Search for rice cakes made only with rice and salt, and don't have excessive ingredients.
4. Roasted chickpeas
A 1/2 cup of chickpeas (125 grams) contains 5 grams of fiber and 10 grams of protein. Furthermore, they contain much of your body's amino acids, and their protein is considered to be of higher quality than other legumes
Research has shown that consuming high-quality protein legumes may help boost fullness feelings and can aid weight loss (9Trusted Source).
Drain a can of chickpeas and pat dry, to make roasted chickpeas. Throw them in your combination of olive oil, sea salt, and seasonings and bake for 40 minutes on a lined baking sheet at 350 ° F (180 ° C).
5. Tuna pouches
Tuna is filled with protein filling and omega-3 fatty acids which are known to combat inflammation and can reduce the risk of heart disease (10Trusted Source, 11Trusted Source).
Tuna pouches are commonly available on-line and in shops. Look for varieties containing light skipjack tuna, which is lower than other forms of mercury.
6. Apples and peanut butter
Peanut butter, although apples are high in fiber and water, contributes protein and healthy fats, making them especially filling. In addition, one medium apple (182 grams) has more than 85% water and more than 4 grams of fiber (
For just 70 calories one ounce (28 grams) of beef jerky has 8 grams of protein. It is also rich in iron, an essential mineral for preserving health and energy levels in the blood.
Look for uncured jerky, low in sodium and made from only a few ingredients. If you don't eat red meat, you will find turkey, chicken and salmon jerky too.
8. Homemade granola
Since most store-bought varieties are high in added sugars and contain unhealthy vegetable oils which can increase your body's inflammation, it is better to make your own.
In a mixture of melted coconut oil and honey, simply combine rolled oats, sunflower seeds, dried cranberries, and cashews, spread the mix out on a lined baking sheet, and bake at low heat for about 40 minutes.
This mix is good, balanced and rich in complex carbs, fiber and healthy fats. In addition, soluble fiber in oats can lead to lower cholesterol levels and improve heart health (16Trusted Source).
9. Greek yogurt
A 6-ounce (170-gram) plain, low-fat Greek yogurt container contains 17 grams of protein for only 140 calories. Furthermore, it is filled with calcium, a mineral essential for strong bones and teeth.
Add nutritious fruit and nuts to make this treat even savorier and more satisfying.
They are filled with plant-based protein, of high quality. Yes, studies show that soy protein is just as satisfying as beef protein, and can help regulate appetite and weight loss.
It also includes antioxidants, or polyphenols, which can help protect against chronic conditions, such as heart disease.
12. Cottage cheese and fruit
You may carry prepared portions of cottage cheese to work and top it with a fruit such as sliced berries, and a good source of fat such as pumpkin seeds.
13. Baked veggie chips
Make your own veggie chips lets you monitor the ingredients you're using.
Slice sweet potatoes, beets, carrots, zucchini or radishes thinly and sprinkle with a small amount of olive oil. Bake at 225 ° F (110 ° C) on a lined baking sheet for about 2 hours.
14. Ants on a log
Moreover, celery is mostly water, making it especially filling for a low-calorie snack.
15. Homemade energy balls
They are rich in carbohydrates, healthy fats, calcium and various vitamins and minerals depending on the ingredients.
Combine 1 cup (80 grams) of rolled oats with 1/2 cup (128 grams) of peanut butter, 2 table spoons (14 grams) of ground flax seed, 1/4 cup (85 grams) of sugar, and 1/4 cup (45 grams) of dark chocolate chips to make your own.
Shape spoonfuls of the mix into bite-sized balls and enjoy your whole workday as a treat.
Several other energy ball recettes can be found online or in specialized books.
16. Oatmeal packets
Simple oatmeal is highly energizing in carbohydrates and soluble fibres, which have been shown to help lower cholesterol rates and boost heart safety.
17. Carrots and hummus
Hummus provides food, protein and healthy fats while carrots are filled with beta carotene, a vitamin A precursor in your body.
Eating beta-carotene foods can help improve immunity and promote optimum eye and vision safety.
18. Dark-chocolate-covered nuts
Dark chocolate is especially rich in antioxidants that can combat molecules called free radicals that kill cells and are linked to numerous chronic diseases.
In addition, nuts contribute protein and healthy fats to help fill you up.
Look for products that do not contain added sugars and use dark chocolate with a total cocoa content of at least 50 percent, because it has more antioxidants than other varieties.
19. Reheatable egg muffins
Eggs are filled with high quality protein and plenty of minerals and vitamins. In reality, 1 egg provides choline with more than 20 per cent of the DV, a vital nutrient for your brain.
Combine pounded raw eggs with sliced vegetables, shredded cheese, to make your own egg muffins. Pour the mixture into greased muffin tins, then bake for 15–20 minutes at 375 ° F (190 ° C).
Place it in the microwave for 60–90 seconds or until it is warmed through to heat an egg muffin at work.
20. Clementines and almonds
Together they have a nice mix of food, protein, and healthy fats that will help keep you complete longer than just a clementine (38 Trusted Source, 39 Trusted Source) alone.
Moreover, 1 clementine (74 grams) has approximately 60% vitamin C DV, an essential vitamin for connective tissue, wound healing, and immunity.
21. String cheese
One string cheese (28 grams) contains 80 calories, 6 grams of protein and 15% of the calcium DV. Eating high-protein low-calorie foods can help fill you up, decrease total calorie intake, and aid weight loss.
22. Spiced cashews
In addition, high lutein and zeaxanthin intakes have been associated with a lower risk of age-related macular degeneration (AMD).
Toss the raw cashews in olive oil, cumin, chili powder and ginger to make this delicious treat. Place on a lined baking sheet, and bake for 12–15 minutes at 325 ° F (165 ° C) in the oven.
Spiced cashews can also be bought in stores and online. Just make sure to choose a variety which uses minimal, natural ingredients.
23. Turkey and cheese roll-ups
Turkey is a rich source of many vitamins and minerals, especially vitamin B6, a nutrient vital to energy production. In addition, cheese contains important nutrients including calcium and vitamin D.
24. Smoked salmon on whole-grain crackers
Pair smoked salmon with 100% whole-grain or brown-rice crackers for a healthy, satisfying work snack.
25. Seaweed snacks
They’re low in calories and very high in iodine, a mineral that’s critical for thyroid health.
You can buy seaweed snacks locally or online. Look for varieties with few ingredients, such as seaweed, olive oil, and salt.
26. Avocado on sourdough toast
Prebiotics are non-digestible fibers that feed your gut bacteria, whereas probiotics are health-promoting gut bacteria. They work together to promote optimal gut health and digestion.
Adding avocado to sourdough toast contributes additional fiber and healthy fats to make a more filling snack.
27. Hard-boiled eggs
In fact, eggs contain a small amount of almost every nutrient that you need. One large egg (50 grams) packs over 6 grams of protein, in addition to iron, calcium, choline, and vitamins A, B6, B12, and D, among other nutrients.
28. Brie and grapes
Grapes are high in fiber, potassium, and vitamin B6, while brie is rich in protein, fat, and vitamins A and B12. Eating them together provides a good balance of carbs, proteins, and fats that can help you feel energized and full.
29. Roasted pumpkin seeds
Just 1/4 cup (30 grams) of pumpkin seeds has 180 calories, 3 grams of fiber, 15% of the DV for iron and 14 grams of filling fat, most of which is from heart-healthy unsaturated fats. They’re also particularly high in the immune-boosting mineral zinc.
To make roasted pumpkin seeds, toss raw seeds in olive oil and sea salt. Lay them out on a lined baking sheet and bake for 45 minutes at 300℉ (150℃).
30. Frozen yogurt bark
It’s rich in protein, fiber, calcium, and several other nutrients. Plus, unlike store-bought frozen yogurt or ice cream, homemade frozen yogurt bark does not contain added sugars.
To make this tasty treat, mix plain Greek yogurt with blueberries or strawberries and spread it on a baking sheet lined with wax or parchment paper. Transfer to the freezer for 30 minutes or until it’s cold enough to break into pieces.
31. Green smoothies
You can make them with spinach, frozen bananas, a scoop of nut butter, protein powder, and either plant-based or cow’s milk. This provides a good balance of fiber, protein, and healthy fat, making your smoothie a filling treat.
32. Chia pudding
Chia seeds are incredibly nutritious and high in omega-3 fatty acids, fiber, iron, and calcium. In fact, 2 tablespoons (35 grams) of chia seeds provide over 16% of the DV for calcium and 32% of the DV for fiber.
Some studies in humans suggest that adding chia seeds to your breakfast may help increase feelings of fullness and reduce calorie intake, which may aid weight loss.
To make chia pudding, combine 3 tablespoons (40 grams) of chia seeds with 1 cup (240 ml) of milk in a glass jar. Add sliced fruit, pumpkin seeds, a bit of maple syrup, and vanilla extract. Let it sit in the fridge overnight and grab it on your way to work in the morning.
You can buy chia seeds in most supermarkets or online.
33. Homemade protein bars
If you want complete control over what’s in your protein treat, make your own with healthy ingredients like seeds, nuts, nut butters, coconut, and dried fruit.
Add natural sweetness with maple syrup or honey.
You can find countless recipes online and in specialized cookbooks.
The bottom line Having healthy snacks on hand at work is a great way to stay energized and productive.
The wholesome snacks in this list are easy to make, portable, nutritious, and can be stored at your desk or in a work kitchen.
With such tasty options, you can easily stick to a healthy diet at home, at work, and on the go.