42 Tasty and Healthy Office Snacks You’ll Love

healthy office snacks

We all know how hard it can be to eat healthy at work. The constant supply of sugary, trans fat loaded treats sitting on the breakroom table requires too much will power to avoid.

So we reached out to 42 health experts (i.e. nutritionists, dietitians, fitness coaches, doctors, and healthy lifestyle bloggers) and asked them one question:

What are your favorite healthy snacks to keep at the office (or wherever you work) and why?

We wanted to know plain and simple the snacks they recommend to us sedentary folks. You see, the easiest way to stay healthy at work is to have healthy options readily available. That way we reach for the good stuff when we’re “hangry” in the afternoon.

Here’s a quick summary of the top 5 healthy office snacks (as voted on by 42 experts!):

  1. Fruit (15 votes)
  2. Nuts (12 votes)
  3. Nut Butter, Veggies (tied at 7 votes)
  4. Protein Bar (6 votes)
  5. Yogurt (5 votes)


Read on to discover each expert’s top healthy snacks for work…

They break down why it’s their favorite and the health benefits of each. Plus there are some really interesting snacks you may not have considered before.

But first…

Here are the most popular healthy snacks for work, as voted on by our readers.

Vote on your favorite healthy office snack below (and see how others voted):

1. A handful of nuts and string cheese

string cheese and nuts

Jessa Nowak, In Wealth and Health

Jessa NowakMy favorite healthy snacks for work are a handful of nuts and string cheese. Keeping it low carbohydrate will not slow you down and the high protein will satisfy you until your next meal. Plus, the healthy fats in nuts will add an added dose of needed nutrition to your day.


Twitter: @HappynHealthyRD

2. Greek yogurt with almonds

yogurt and blueberries

Dolvett Quince, Trainer on NBC’s The Biggest Loser

Dolcett Quince


Greek Yogurt with blueberries and almonds! One of my favorites!


Twitter: @dolvett

3. Low sugar packet of oatmeal with nut butter

giphy (1)

Michele Promaulayko, Editor in Chief at Yahoo Health

michele promaulayko

If I’m pretty hungry and know that 10 almonds isn’t going to cut it, I’ll throw a high-quality, low sugar packet of oatmeal (such as Nature’s Path Hemp Plus) into a mug, pour in some hot water and then mix in a tablespoon of nut butter. As long as there isn’t added sugar, I like the nut butters that come in little packets because I don’t trust myself around a jar! This is also my go-to plane snack because the ingredients travel well.
Another one of my favorite good snacks to eat at your desk: roasted chickpeas—they pack fiber and potassium and are easy to make at home. You can add whatever spices you like, such as cinnamon, cumin, or cayenne.

Twitter: @michprom

4. Nature’s Path Qi’a bar, Manitoba Harvest hemp heart bites, Nibmor dark chocolate, Justin’s nut butter

Qia Bar

Ashley Koff RD, The Better Nutrition, Simplified program

ashley koffI don’t recommend picking a single “favorite” snack as a key to satisfying you and your body is giving it what it needs and that includes what you want- give it savory when you want sweet and typically you go find sweet later. What I look for is something that hits my 4 pillars on the Better Nutrition Simplified Plan – quality, quantity, nutrient balance, and frequency.

Some healthy snack ideas might be a sweet treat Nature’s Path Qi’a bars or Manitoba Harvest hemp heart bites with a Daily Greens renew, or a pit workout smoothie like my Chocolate Milk 2.0 featuring Symbiotics to optimize lean body mass and gut health, or I grab an Earthbound Farms Power Meal or when traveling I make Natural Calm magnesium with brassica tea (the glucoraphanin is a potent detox enabler) and have Nibmor dark chocolate (70-80%) with a packet of Justin’s peanut or almond butter.

Twitter: @ashleykoff

5. A piece of fruit with a handful of nuts

nuts - healthy snacks for the office

Kris Gunnars, Authority Nutrition

kris-gunnarsThe perfect snack in my opinion is a piece of fruit along with a handful of nuts. I prefer to eat the fruit first, then the nuts. The fruit provides a balanced amount of healthy carbs and fiber, while the nuts provide fiber, healthy fats and a decent amount of protein. I find this combination to be incredibly filling, without too many calories.

Twitter: @AuthNutrition

6. Raw almonds, seaweed snacks, Larabars and kombucha

seaweed snacks

Leah Segedie, Mamavation

Leah SegedieI have raw almonds, fruit, seaweed snacks, Larabars, and kombucha in my office. When I’m eating, I make it a priority to pair something with protein with something with fiber at every meal. That helps me control the amount of insulin my body produces. The major weight loss makes my body very sensitive to high glycemic foods, so I have to avoid them.

But when I really want to be naughty I eat organic corn chips and dip them in half an avocado. And what do I eat when I’m NOT being careful at all? Vosges dark chocolate with bacon. Dear Lord, I would LOVE if she went organic.

Twitter: @bookieboo

7. Dried mango, dried apple, dried pear, and dried banana

dried fruit

Tedi Sarah, Tedi Sarah

tedi sarahMy favorite healthy office snack is unsweetened dried fruit! It lasts a long time, it’s easy to eat and it’s filled with natural deliciousness. Dried fruit is high in fiber and nutrient dense. Plus, dried fruit is a great source of energy when you need a little pick-me-up at work because they contain little to no fat while also containing a significant amount of calories.

Some of my favorite dried fruits to keep on hand are dried mango, dried apple, dried pear, dried banana and for a special treat, dried bananas covered in dark chocolate.

Twitter: @tedisarah

8. “Sturdy” fruits with homemade trail mix

Anjali Shah, The Picky Eater

Anjali ShahMy favorite healthy snacks for work are fruit and homemade trail mix. For fruit, I like “sturdier” fruits that can be shelf stable for a few days like apples, pears, oranges, and stone fruits like peaches/plums/nectarines.

For my homemade trail mix I use 1/4 cup of high fiber cereal, 1/4 cup of Original Puffins, 1/4 cup of Kashi Heart to Heart, 1 tbsp Cashews, 1 tbsp almonds and 1 tbsp walnuts. I mix it all together and keep it in a ziploc bag – and it’s a great accompaniment to fruit when my mid-day munchies come around!

Twitter: @pickyeaterblog

9. Dark chocolate nuts & sea salt KIND Bar

kind bar dark chocolate sea saltChris Freytag, Get Healthy U

chris freytagI’m a huge Greek yogurt fan – I mix in some nuts and dried cranberries. My other regular choice of healthy foods are raw veggies with a Wholly Guacamole packet – so yummy and satisfying. I also love KIND bars – the Dark Chocolate Nuts & Sea Salt is my favorite!

Twitter: @chrisfreytag

10. Almonds, dried fruit, and mini chocolate chips

Katie Serbinski, Mom to Mom Nutrition

Katie SerbinskiFor me, the perfect snack is the right mix of carbs, protein, and fat. It also is sweet and satisfying. I typically make my own trail mix on Sunday night’s and prepackage them into resealable plastic bags [1/2 cup portions]. The trail mix usually includes almonds [protein], dried fruit [carb], and mini chocolate chips [fat].

While there are plenty of good store bought trail mixes, I like being able to control the sodium and calorie content of my own mix.

Twitter: @MomNutrition

11. Protein shake and fruit

protein shake

Josh Anderson, DIY Active

Josh AndersonWhen it comes to snacking at the office (or even on-the-go) we keep it simple and easy to implement! I take my protein shaker with the whey powder already inside and simply add water when I’m in need of a boost.

Combine that with a piece of fruit and you not only get some quality protein (that you are in probably need of anyways) but also an energy boost via your fruit which makes for the perfect office breakfast idea and helps with getting past the dreaded mid-afternoon slump!

Twitter: @DIYactive

12. Low carb nuts like macadamias, pecans, almonds, and hazelnuts

nuts snack to keep at your desk

Franziska Spritzler, Low Carb Dietician

Franziska SpritzlerMy favorite healthy snack to keep at the office is nuts. They contain healthy fat and protein, which keep you full and satisfied until your next meal. Nuts are also high in fiber yet low in net carbohydrates (total carbohydrates minus fiber).

They’re rich in the minerals magnesium, zinc, and selenium. And, of course, they’re absolutely delicious! A one-ounce serving (about 1/4 cup) contains 160-200 calories, depending on the type of nut.

If you’re following a low-carb lifestyle, try to choose nuts that are lower in net carbs (macadamias, pecans, almonds, hazelnuts) rather than higher-carb varieties (cashews and pistachios). Salted or unsalted? Raw or roasted? The choice is yours, based on your preferences and nutrition-related goals.

Twitter: @lowcarbrd

13. Carrots, 1-2 ounces of nuts, and dark chocolate


Kelly Schmidt, Paleo Infused Nutrition

Kelly O'ConnellMy favorite snack to have in the office varies depending on what my or a client’s current health goal is. If my goal is weight loss, which is true as I am still shaking the baby weight from my second child born this summer, I’d pack large organic carrots.

Having a portable, healthy carb and crunchy snack like this will help me follow true hunger. Having something healthy like carrots prevents me from eating something out of boredom, stress or thirst.

Other ideas include portioned 1-2 ounce nuts (I love the raw almonds sold at Trader Joe’s). These are great snacks if I know I have 5-7 hours between my lunch and dinner. And lastly, dark chocolate. This is a great thing to have on hand in an office where treats, baked goods and birthday cakes are debuted all too often.

A healthy treat like dark chocolate can be a good swap for something dessert-like without derailing health goals. Of course baked goods are fine to have when a client or myself really want it, but it’s also good to only indulge when those things are really worth it.

Twitter: @kellyoc

 14. Hummus, raw veggies and a green smoothie

giphy (1)

Serena Wolf, Domesticate Me

Serena WolfI have a couple regular work snacks in my rotation (hummus and raw veggies, a green smoothie, the occasional Think Thin bar), but right now I’m loving a brown rice cake spread with a a thick layer of Justin’s almond butter. Justin’s makes these adorable single serving packs, and if you keep a bag of brown rice cakes in your desk/office kitchen, you can throw it together whenever you start to fade.

The combo of protein, healthy fat and fiber gives you a great energy boost and keeps you full for a couple hours. If you work from home like I do, try adding a drizzle of raw honey, some hemp seeds or sliced bananas.

Twitter: @serenagwolf

15. Cottage cheese topped with blueberries, rasberries and sprinkled with cinnamon

cottage cheese and berries

Krista Stryker, 12 Minute Athlete

Krista StrykerThe snack I’m hooked on right now is a couple of brown rice cakes topped with almond butter accompanied by Greek yogurt or cottage cheese topped with blueberries, raspberries, or other fruit and sprinkled with cinnamon. So good, filling, and keeps me satisfied till my next meal!

Twitter: @12minuteathlete

16. Homemade trail mix with nuts, seeds and chocolate chips

trail mix with chocolate

Laura Wilson, Whole Heartedly Healthy

Laura Wilson
A home made trail mix with nuts, seeds and chocolate chips – for healthy fats to keep me full and a little hit of chocolate to prevent going for less healthy chocolate bars!


Twitter: @lauraagarwilson

17. Mary’s Gone Crackers with homemade beet hummus or tzaziki

marys gone crackers

Phoebe Lapine, Feed Me Phoebe

Phoebe LapineI love Mary’s Gone Crackers! They’re packed with healthy seeds and fiber and taste great with some homemade beet hummus or tzaziki. Compared to most gluten free crackers they seem minimally processed – they’re even varying sizes!


Twitter: @PhoebeLapine

18. Quest Nutrition bars

quest bar

Heather Blackmon, FITaspire

Heather Blackmon
My favorite snack for my desk drawer is a Quest Nutrition Bar. They taste amazing and the macros are fantastic for my goals.


Twitter: @FITaspire

19. Fresh cut pineapples, apples, mango, kiwi and peaches

fresh fruit

Kathy Patalsky, Healthy Happy Life

Kathy Patalsky
My favorite healthy snack is fresh fruit. It may sound simple, but fresh cut pineapples, apples, mango, kiwi, peaches and more are my faves. I also love blending up mini smoothies. And also avocado toast.

Twitter: @lunchboxbunch

20. 2% Greek yogurt and cottage cheese

Kristina LaRue, Love & Zest

Kristina LaRueMy favorite snacks to keep at the office are 2% greek yogurt and cottage cheese. I like these options because I can buy snacks for the office at the beginning of the week and stock the fridge for a convenient mid afternoon pick me up that’s protein packed and will keep me fueled until dinner time. I usually pair these dairy proteins with fresh berries for sweetness and seeds for texture and fiber.

Twitter: @kristinalaruerd

21. Coconut oil

coconut oil

Dr. Anthony Gustin, The Paleo Fix

Dr. Anthony GustinMy current favorite healthy snack is actually pretty odd, but I would have to go with coconut oil. I am busy with patients certain days for literally 12 hours straight so many times I don’t have time to snack. If I have a quick tablespoon of coconut oil and some cold brew, I stay full and mentally sharp for hours.

This is a super quick way to get a huge pop of energy as quick as possible. I stock up on eXo, Mammoth and Bricks bars for times in between when I have the moment to chew!

Twitter: @thepaleofix

22. Dark chocolate, fruit, and leftovers

Paul Jaminet, Perfect Health Diet

Paul Jaminet


My snacks are dark chocolate, fruit, and leftovers. Mostly leftovers.


Twitter: @pauljaminet

23. Roasted chick peas and roasted broad beans

roasted chick peas

Lauren Pincus, Nutrition Starring You

Lauren PincusMy favorite healthy snack is a toss up between roasted chick peas and roasted broad beans. Both are packed with protein and fiber to help balance blood sugar and sustain energy levels. They are also non-perishable, a big plus during warm weather months.

I have no financial affiliation with either company mentioned – just my preference after tasting many brands.

Twitter: @LaurenPincusRD

24. Cashews, apples and baby carrots

Lucie Javorska, Win-Win Food

Lucie JavorskaMy favorite snack for the workplace is a bag of raw nuts. Cashews are my favorite because they pack lots of protein but don’t get me all bloated unlike peanuts. Not to mention how delicious they are 🙂

I also like to keep apples and baby carrots around but those have a more limited shelf life.

Twitter: @winwinfood

25. Beech-Nut baby food

Jonathan Bechtel, Health Kismet

Jonathan BechtelBelieve it or not, I eat a lot of baby food as a healthy to-go snack. Parents are very discerning about what their kids eat and since the kids don’t make the buying choices for themselves baby snacks are generally more healthy than adult ones, including the low end brands, which can be convenient if you’re not at a high-end health food store.

My favorite brand is Beech-Nut, and all their choices have a clean ingredient stack and usually have a decent vegetable component to them as well. They only cost about $1/bottle so it’s a very easy and convenient way to eat healthy food on the go!

Twitter: @HealthKismet

26. Celery sticks with peanut butter and raisins

celery and peanut butter

Stephanie Miller, Live Lighter

Stephanie MillerMy favorite healthy snack is one that my mom introduced to me when I was a wee lass. Ants on a log! They are celery sticks with peanut butter spread in the groove and raisins lined up one after the other. Fun, simple AND nutritious!


Twitter: @HeadHealthNut

27. Small bag of raw nuts and an apple

Jen Gacek, The Fit Housewife

Jen GacekMy favorite snack to have on hand is a small bag of raw nuts and a piece of fruit, like an apple. I like to have healthy fats and fruit with fiber to keep me feeling full for a long time. Plus it’s easy to carry around with my anywhere I go.


Twitter: @thefithousewife

28. Homemade snack bars

giphy (1)

Adam Trainor, Sound Body Life

Adam TrainorI actually make my own homemade snack bars, which combine a good mixture of fat and protein and complex carbs to keep me satiated and energized throughout the day.

Here’s the recipe:

-1 cup nut butter (I prefer almond)
-1 egg
-1/4 cup honey or maple syrup
-3 cups of mix-ins (I usually combine sesame seeds, chia seeds, ground flax, hemp seeds, pumpkin seeds, coconut flakes, raisins, chocolate chips, walnuts and sunflower seeds) but feel free to go nuts (pun intended!)
-1/2 tsp vanilla
-1/2 tsp cinnamon
-1/2 tsp baking soda
-1/4 tsp salt

1. Preheat Oven to 350 degrees (F).
2. Comine all ingredients in a food processor (or strong blender) until thoroughly blended.
3. Measure out 1/4 cup scoops and put them onto a greased baking sheet.
4. Bake for 12-15 mins.
5. Let cool and enjoy!

Twitter: @soundbodylife

29. Protein shake made from Gnarly Vanilla Whey, sunflower seed butter and 1/2 banana

Taylor Ryan, Lifting Revolution

taylor RYANMy go to favorite healthy snack is a protein shake using Gnarly Vanilla Whey, sunflower seed butter and 1/2 banana.

It’s been my daily snack pretty much every day forever. Sorry it’s not very original, but I keep a single serving blender at my office and blend a shake up every single afternoon around 3:00 pm. This helps keep me full while I teach back to back classes.

The banana keeps the shake nice and thick, the protein and fat (from the seed butter) helps to keep me full since I don’t get to again until I get home around 9:00pm.

On the rare occasion that I don’t get a shake, I love Quest Bars and I am a sucker for trail mix. I try not to keep it around because who can stick to a single serving size?

Twitter: @femininemuscle

30. Protein balls, home-made granola bars and protein cookies

Lee Hersh, Fit Foodie Finds

Lee HershMy kitchen is my office..so I struggle with trying not to snack on everything I make!

I try to have pre-made snacks like protein balls, home-made granola bars, and protein cookies in my freezer for a grab on the go snack or for something small after a workout. I love having snacks that I’ve made ready-to-eat because I know that they are made with whole/real ingredients!

I am also a big fan of dipping fruit and veggies into my favorite nut butter, because who doesn’t love sweet and salty?

Twitter: @FitFoodieFinds

31. Organic oats, sunflower seeds, shredded coconut, protein powder, cinnammon, almonds and cacao powder

Jamie Logie, Regained Wellness

Jamie LogieMy favorite healthy snack is my homemade granola which I make with organic oats, sunflower seeds, shredded coconut, protein powder, cinnamon, almonds and cacao powder. I like it because it contains a ton of minerals, protein, fiber and healthy fat. Other go to snacks are a cup of mixed almonds and walnuts and a green apple.

Twitter: @RegainWellness

32. Vega Bars and Pink Lady apples

vega protein bar

Kristin Lajeunesse, Will Travel For Vegan Food

Kristin Lajeunesse
I actually don’t work in an office as I’m a full-time nomad (coffee shops are kind of my office, I guess). But, when I’m driving long distances I usually carry both Vega Bars and Pink Lady Apples.


Twitter: @wtfveganfood

33. Nuts, especially cashews


Anne-Sophie Reinhardt, Anne-Sophie

Anne-Sophie Reinhardt
My favorite snack at the office are nuts and specifically cashews. They provide me with energy and good fats and are an easy snack to have handy. Plus, they are great for your mind.


Twitter: @theannesophie

34. Quest Bars

Dan DeFigio, Beating Sugar Addiction

Dan DeFigio


One of my favorite snacks is a Quest Bar. 20g protein, 15g fiber, gluten-free, no added sugar, and no artificial anything.


Twitter: @dandefigio

35. Perky Jerky

perky jerky

Erin Kaese, Athletic Minded Traveler

Erin KaeseOne snack that goes anywhere and everywhere is Perky Jerky. The downside is that vegetarians/vegans are left out of the snacky goodness. But for carnivores, the 1 oz packets (60-80 calories) are a protein loaded gift. We typically have the Original Turkey Jerky daily. Other, bigger eaters, may opt for a 2.2 oz packet.

Another perk for office workers is that it won’t go bad. Summary: satisfying, tasty, good nutrition profile esp. for the Original Turkey, travels well, keeps well.

Twitter: @healthytravel

36. Goodnessknows snack squares

Carolyn Brown, Foodtrainers

Carolyn BrownIt’s all about the quality and calories of the snack that matters – make them less than 200 calories and make sure they contain real ingredients. That’s why I love these new goodnessknows snack squares. They’re made with whole nuts, real fruits, and toasted oats, in delicious dark chocolate so it delivers on both taste and nutrition.

Best of all from a nutritionist standpoint is the pre-portioning- each 150-calorie bar is divided into four perfectly portioned squares – allowing every family member to eat the amount that’s right for them. Plus, they contain no artificial colors, flavors or sweeteners.

I also am a huge fan of the classic apple or celery and peanut or almond butter. You’re never too old to make ants on a log!

Twitter: @onesmartbrownie

37. Sriracha flavored almonds and Harvest Soul Tropical Fusion Juices

sriracha blue diamond almonds

Nadia Murdock, Nadia Murdock Fit

Nadia MurdochI find almonds to be the easiest way to curb hunger pains without the guilt! Today there is so much variety when it comes to selecting this tasty snack. I often mix unsalted roasted almonds with raisins and stash them either in my gym bag or car. However I have made a few new discoveries that have switched up snack routine!

Recently while traveling I stumbled upon Sriracha flavored almonds from Blue Diamond, the idea that healthy food has to be bland can’t be further from the truth!

Another new discovery are Harvest Soul Tropical Fusion juices, these are an organic chewable line of juices that include almonds! In addition to almonds the juice includes Goji Berries, Golden Berries, Pumpkin Seeds, Raspberries and Blueberries. Each bottle contains a high amount of fiber making it perfect for that mid-afternoon slump.

Twitter: @NadiaMurdockFit

38. Quest Bars

Mike Donavanik, Mike Donavanik Fitness

Mike DonavanikMy favorite snack are Quest Bars! They’re great on every level – taste, convenience, and nutrition (20g protein, 1g sugar, high in fiber). My favorite flavor is the Mint Chocolate Chunk.


Twitter: @mikedonavanik

39. Beef stick, almonds and dried fruit

Dietitian Cassie, Healthy Simple Life

cassie bjork healthy simple lifeMy go-to balanced snack is a beef stick, almonds and dried fruit, because I can keep it in my desk, purse or even in my car and it’s “PFC balanced,” meaning it contains protein, healthy fat and nutrient-dense carbohydrates resulting in balanced blood sugars, moods and consistent energy levels all day long!

Twitter: @dietitiancassie

40. Natural jerky and dried berries

Ayla Withee, Eat Simply

ayla withlee eat simplyMy favorite snacks are smart combinations that help balance blood sugar (i.e. provide your body with consistent energy). I love good quality, natural jerky and a dried berries as a quick, portable option. Another favorite is hard boiled eggs and sliced cucumber, both sprinkled with lemon pepper. Cut bell peppers with hummus, yogurt dip or miso tahini dip (all of which are really easy to make yourself) are also favorites.

Twitter: @EatSimply

41. Medjool dates stuffed with nut butter and topped with maldon sea salt


Lynsey Walker, Lynsey loves Food

lynsey walker - lynsey loves foodI love to eat superfoods such as medjool dates (pit removed) stuffed with some nut butter and topped with some maldon sea salt. It is salty and sweet but but balanced in fibre and healthy fats to keep me going to dinner. Perfect afternoon pick me up!


Twitter: @lynseylovesfood

42. Greek yogurt with almonds and raisins


Sheila Thomas, Living Smart Girl

Sheila ThomasBeing a work at home woman I spend many hours at my desk and my tip is, don’t eat at your desk. Eating at your desk while working causes mindless eating, which can lead to over eating or eating things that are not healthy because you are not really thinking about what you are snacking on. 

I like getting up and stretching my body, then taking a short walk outside with the dogs and snacking on a handful of almonds, or sprinkling some almonds and raisins in my Greek yogurt to enjoy while on my walk. I even enjoy a handful of granola mixed in my yogurt on occasion.

Another snack I enjoy is a bowl of berries (raspberries, blueberries and grapes). What I do allow at my desk is water. I drink water all day, every day. Don’t forget that getting up and stretching is so important when you work from home and sit all day.

Twitter: @livingsmartgirl



There’s little doubt that you can find some great new healthy office snacks after checking out the recommendations on this list. Which one are you going to stash at your desk and what tips do you have on how to eat healthy at work? Let us know in the comments below.

Emil Shour is the Content Manager at SnackNation. His goal? To help companies create better places to work by improving health, inspiring teams to improve together, and making the office a fun and productive environment.