60 Healthy Snack Ideas for Work

It doesn’t matter if you work in the office, remotely or it's hybrid. Life moves fast. To stay healthy and productive, you need simple snack ideas that work so you can, too. For virtual meeting days, project deadlines, on the road in person meetups, and just plain old grind it out in front of the computer slogs, try these snacks to keep you motivated and focused.

Quick Snack Options for Busy Days (Bonus: They're Gluten Free)

High Energy Protein Snacks to Grab Before a Long Meeting

Healthy Meeting Snacks to Grab at Coffee Shops, Cafes and Restaurants

Sweet but Healthy Snacks to Get You Across a Project Deadline

Snacks (for Vegans and Other Cool People) to Enjoy in the Office or Working from Home

Snack Ideas Under 100 Calories for the Perfect Productivity Boost

Quick Snack Options for Busy Days (Bonus: They're Gluten Free)

No need to bypass this section if you and gluten are besties. They're all ingredients that you'll be familiar with and enjoy. For those who do have a gluten allergy, you know it’s best not to expect healthy snack options to be available everywhere. For the days when you’ll be on the go for work, make sure to prep snacks to take with you.

1. Strawberries and Nutella dip. Once you start this snack, it’ll be hard to stop. The key is to pack it when you’re not hungry and go heavier on the strawberries and lighter on the dip.

2. Cinnamon Chex cereal. Many of the Chex brand cereals are gluten free but not all of them, so check the ingredients first. Other options like honey, vanilla and chocolate are all especially tasty for snacking on. If you want some protein and sweet flavors, add any nuts or seeds and dark chips or dried fruits.

3. Popcorn. This one can count as low cal, too, as long as you pay attention to the type you get. Plus, it’s high in fiber and takes longer to eat than many snacks, which can help when you need something to munch on to get through a dull task.

4. Plain yogurt with blueberries mixed in and cinnamon sprinkled on top. If you’d like it sweeter for your taste, you can also add honey or use vanilla yogurt.

5. Apple sauce and gluten free granola. Check out Bare Naked granola for some really good gluten free options. You can add the apple sauce to a sealable container and add the granola to it when you’re ready to snack.

6. Roasted cashews or other nuts. There are plenty of roasted nut options in stores that are gluten free but make sure to check ingredients. If you want to try making your own flavorful cashews, here’s a garlic onion cashews recipe that looks yummy.

7. Make your own Lunchables. Pack up some pepperoni slices, rice crackers and cheese cubes. It's the perfect snack for eating on the go.

8. Energy Bites. With only five ingredients and no baking needed, this is my favorite mix to make quickly and grab when you're in a hurry. I like to freeze them, so I can make a big batch and keep them on hand.

9. Store bought gluten free snacks. Pick up a few of these to have on hand when you're really In a hurry. My favorites are the rice crisps, pretzels and the multi-seed crackers. Sure, you can use them for dipping, but they taste great all by themselves.

10. Cut up a mango or use frozen mango cubes and put them in a sealable container. Add a dash or two of lime juice over the mango and sprinkle chili powder on top for a whole new flavor. Just make sure your chili powder is gluten free if you have an allergy.

High Energy Protein Snacks to Grab Before a Long Meeting

Protein can help you stay full longer. So even if you usually grab a muffin or piece of fruit to munch on, when you need a snack that has staying power, these are ideal.

1. Pepperoni chips. Seriously, am I the only one who didn’t know these were a thing until recently? Just lay out pepperoni slices on a rack over a baking sheet and bake at 400 degrees for 5-7 minutes. Let cool and eat within a couple days, which honestly, will not be a problem.

2. Bean chips and salsa. There are a lot of bean chip varieties, but a personal favorite is the variety pack from Bada Bean Bada Boom. They contain sweet sriracha, sea salt and mesquite bbq flavors, and they all go well with salsa. Try pairing the spicy options with a mango or pineapple salsa for a perfect combo.

3. Mixed nuts and seeds. Try cashews, almonds, pecans, pistachios, sunflowers, walnuts, pumpkin seeds and peanuts. Throw in some coconut shavings and dried fruit if this sounds too nutty for your taste. Nuts and seeds are not new to the high protein snack world and the reasons beyond being a good source of protein are many. They contain “good” fats and are low in saturated fats; plus, they’re high in amino acids, making them a heart healthy snack. They’re also easy to grab and keep right on working. They can be added to so many recipes. They require no clean up and best of all, they taste really good.

4. Hard-boiled or deviled eggs. To make a super easy snack, boil a set of eggs for the week. Then, just grab one or two and go.

5. Cheese and whole grain crackers. A sandwich-sized slice of cheese divided into four squares and nestled between crackers makes the perfect combo of protein and carbs for a slow burn when lunch seems far off.

6. Peanut butter and whole grain pretzel sticks. If you’re a peanut butter fan, this may become your go to daily snack, especially if it’s just you and you’re allowed to double dip.

7. An apple and protein spread. An apple cut into slices and spread with almond or cashew butter gives a quick energy boost that lasts.

8. Hot or cold shrimp. To prep, use large shrimp and boil them in lime juice until pink and then top with a shake of chili powder. If you’re prepping ahead, these are tasty chilled, too.

9. Steamed edamame. Add a teaspoon of butter and a dash of salt for the perfect snack to take you through your meeting.

10. Canned tuna, salmon or chicken on crackers. Store these ingredients in your desk or kitchen cupboard for a protein punch that doesn’t need to be prepped ahead or refrigerated.

Healthy Meeting Snacks to Grab at Coffee Shops, Cafes and Restaurants

With so many meetings lined up in coffee shops and restaurants, how is a person supposed to grab a healthy snack or meal that won’t blow all the work put in at the gym and discipline practiced at home? Here are some options you can grab at those in person work meetings to stay on track with your healthy lifestyle.

1. Yogurt parfaits. Parfaits are a smart snack option that tend to be available at coffee shops, fast food restaurants and cafes. With protein and fruit, it’s a quick pick-me-up that has staying power.

2. Granola bars. They tend to be a better option than most bakery items, but it’s important to look at labels for calories, fat and nutrients content as well as potential allergens. Look for a protein level that’s above five grams and an added sugar content that’s five grams or below. Fewer ingredients and ones that are familiar to you also tend to be healthier bars.

3. Hummus and veggies. They're one of the best healthy snacks to find when you’re in a hurry. If you’re out meeting up with clients or friends, it’s a perfect appetizer to keep you from filling up on other less healthy options. Add pita chips, pretzels or crackers if you need more substance. Salsas are also healthy for dipping as long as you aren't dipping chips.

4. Fruit. Whole or cut up, fruit is a good option that tastes sweet and can be taken on the go if you need to grab something quickly and want to keep it healthy.

5. Steel-cut oatmeal. Hold the sugar or sprinkle a little on top, and oatmeal can actually help lower blood sugars with its good fiber content. See if nuts or berries can be added to it for extra flavor and some protein.

6. Charcuterie boards. They can be a healthy option, but you’ll need to check the individual contents first. Look for ones that contain lots of veggies, hummus and fruit while going light on rich cheeses and meats.

7. Order a steamer. If you’re meeting at a coffee shop and it’s close to the time when your stomach starts to rumble, a steamer is an ideal choice. Add a shot or two of a syrup flavor if steamed milk alone doesn't sound good to you. You'll be surprised at how yummy it is. The taste will melt in your mouth while providing some protein to get you through to mealtime. Try oat milk or almond milk if you're looking for a healthy dairy substitute.

8. Biscotti. Choose biscotti if nothing but a bakery item will do. The twice-baked Italian treat goes down best when dipped in a creamy coffee drink, and it’s only a bit above 100 calories for many biscotti options.

9. Poached egg on toast or avocado toast. These are healthy options for any meal out, especially compared to most other choices out there. Customers have grown to like them so much that one or the other can be found in many coffee shops, cafes and restaurants.

10. Nuts. Grab a bag of almonds or other nuts if you’re at a coffee shop and want to stay alert for a meeting or getting some work done but your cup of joe isn’t enough to get you to the next meal. Just watch your portion size. The calories can add up quickly when it comes to nuts.

Sweet but Healthy Snacks to Get You Across a Project Deadline

I’m not advocating for dependency on sugar, but hey, if it gets you through some low points and across the project finish line, who are any of us to judge? Honestly, with these ideas, you’ll enjoy all of the sweet flavor with none of the guilt.

1. Carmel apple nachos. Say what? It may sound odd, but it tastes amazing, and you can add whatever toppings you want, just like regular nachos. Start with a base of thinly sliced apples in round slices. Layer on ingredients like chopped nuts or pecans, shaved or drizzled chocolate, coconut flakes and bananas or blueberries. Top off with warm caramel drizzled over the ingredients. The only challenge will be making it snack-sized.

2. Rice cakes and hazelnut spread. Nutella is the hazelnut spread most people are familiar with, but any brand spread on a rice cake makes for a sweet snack you’ll be glad you don’t need to resist. If you have an extra minute, add some strawberry slices for even more yummy goodness.

3. Cool Whip and berries. Really, any cut up fruit mixed with any Cool Whip variety will leave you scraping your bowl and licking your spoon.

4. Blueberry muffin. This healthy recipe with Greek yogurt and no refined sugar makes for a super moist midday treat. Make a batch or two and freeze what you won’t eat right away. That way you can have a simple snack on hand for work, making the extra effort of baking so worth it.

5. Unsweetened applesauce, granola and mini chocolate chips. Grab a single serving pack of unsweetened applesauce and add it with a little granola to a bowl. Sprinkle a teaspoon or two of mini chocolate chips across the top and enjoy.

6. Paleo Banana Bread Mug Cake. I almost deleted the Paleo in the title, so I wouldn’t scare anyone off from this indulgent tasting, quick snack. Yes, it’s healthy, but it’s also really good.

7. A scoop of slow-churned ice cream. Wait, I can have ice cream as a healthy snack? Evidently, the slow churning reduces the fat and calories, so go for it as long as it’s in moderation, of course.

8. Cool Whip peanut butter treats. You really don’t even need a recipe to mix a small tub of Cool Whip and a few tablespoons of peanut butter to make a fabulous concoction. Then spoon the mix into 12 lined muffin tins and top with chocolate syrup. Freeze and grab when you have a sugar craving.

9. Single serve fruit cocktail cups. Grab a pack with no sugar added. It’ll remind you of your childhood lunches while tiding you over until the next meal.

10. Strawberry Fluff. The recipe calls for sugar-free jello, but if you don’t like the sugar-free taste, just use regular jello. Surprise, surprise, this also has Cool Whip. If you like it, you can also swap the prepared jello out for pudding and either refrigerate or freeze the mix in small containers.

Snacks (for Vegans and Other Cool People) to Enjoy in the Office or Working from Home

These are good snacks on every level. Ok, don't come at me about the Oreos. Remember, moderation? Seriously, if you’re tired of the same old snack options, try these tasty alternatives that are animal-friendly and healthy. They’re easy to prepare ahead of time, so you can feel good about what you’re eating while you work.

1. Healthy trail mix. This is an ideal snack that never gets old when you stock your pantry full of ingredients to vary your trail mix. The key is to balance each mix with a protein (almonds, cashews, edamame, pumpkin seeds, crunchy chickpeas, walnuts), a sweet (vegan chocolate chips or candies, dried cranberries, raisins, coconut flakes or dried blueberries), and a carb (corn or rice Chex, pretzels, air popped popcorn). It’ll keep you going for hours.

2. Rice cakes with a spread. If you’ve always seen rice cakes as dry and boring, you’re in for a surprise. They make the perfect base for a quick snack that’s full of flavor. Top them with almond butter and a dash of cinnamon sugar, with guacamole and tomato slices, or with hummus and olive slices.

3. An orange with a twist. Peel it and divide it into segments and then sprinkle a bit of cinnamon over the pieces. It’s easy to prep ahead of time or right when you need a snack.

4. Mini vegan quiches. Made with this quiche recipe, these look good enough to add to your breakfast menu as well.

5. Oreo cookies. Yes, they’re vegan and they’re perfect to satisfy a sweet-tooth craving. They shouldn’t be your go to snack every day since they won’t do much to fill your nutrient needs, but with only 106 calories for two, they’re a good treat on occasion.

6. Crunchy chickpeas. Made with this cocoa cinnamon sugar roasted chickpeas recipe, It’s an easy to make crunchy protein snack that’s super flavorful. It looks so tasty; I plan to try it out this week.

7. Sweet potato chips. Slice a sweet potato thinly and cook the slices in an air fryer with ½ tbs canola oil to make a healthy chips option. Add salt, pepper and rosemary for extra flavor. You can also bake them in the oven for 20-25 minutes at 300 degrees if you don’t have an air fryer. Grabbing a bag of Terra vegetable chips at the store isn’t quite as healthy, but it’s faster when every minute counts.

8. Fresh veggies and dip. Think bell pepper, snap peas, zucchini, celery, carrots and cucumbers for the vegetables. Add a dip like baba ghanoush or one of these vegan dip recipes like Creamy Cashew Dip or 7 Layer Vegan Dip to take your ho hum snack to a whole new level.

9. Dry roasted edamame. If you want to add some variety to the basic sea salt option, try a spicy wasabi, sriracha or even buffalo flavor. They’re easy to find online in single portions or variety packs.

10. A baked cinnamon apple is a warm treat that tastes like dessert. Add a bit of cinnamon sugar with a teaspoon of vegan butter or water in the center of a mostly cored apple and bake in the oven at 375 degrees for 30 minutes. Here’s a baked cinnamon apple recipe if you want to make a batch for the week.