20+ Healthy Snacks for Work to Lose Weight

healthy snacks for work to lose weight

Almost everyone snacks at work. It’s practically impossible to avoid. Even if you keep your workspace clear of treats, some will eventually turn up to test your willpower. Why put yourself through that kind of stress, especially when you can simply pack healthy snacks for work to lose weight?

Use these snack ideas to go into work prepared. You can snack with the best of them and still keep your health and weight loss goals in check. Our roundup of healthy snacks for work to lose weight includes both homemade and pre-packaged options. Each snack is low in sugar and calories and high in fiber and nutrients.

Packaged Snacks

These grab-and-go snacks will keep you sustained and stop you from eating donuts and chips during those long stressful work days. Keep this list on hand so you can rotate your weekly snack selection until you’ve tried them all and selected a few go-to favorites.

Wise Sea Salt Popcorn

  • Where to buy: SnackNation Market and most grocery stores
  • Calories: 140 calories (in a whopping 3 cups of the popcorn)
  • Sugar: 0 grams
  • Fiber: 3 grams (12% of the recommended daily value)
  • Other good stuff:
    • Low sodium
    • Air popped
    • 18 grams total carbohydrates (just 6% of the recommended daily value)
    • 4% of the recommended daily value of iron
    • Gluten free
    • Monosodium glutamate (MSG) free
    • No trans fats

healthy snacks for work to lose weight_beet chips

Beet Chips

  • Where to buy: Most grocery stores have at least one brand of beet chips available
  • Calories: 140 calories
  • Sugar: 15 grams sugar total; 0 grams added sugar
  • Fiber: 8 grams (29% of the recommended daily value)
  • Other good stuff:
    • 25% of the recommended daily value of potassium
    • 8% of the recommended daily value of iron
    • Vegan
    • Low in fat

Zee Zee’s Strawberry Crisp Nutrition Bar

    • 4 grams of protein
    • Nut-free facility
    • Whole grain

wasabi peas

Wasabi Peas

  • Where to buy: Most grocery stores have at least one brand of wasabi peas available
  • Calories: 130 calories
  • Sugar: 2 grams
  • Fiber: 3 grams (13% of the recommended daily value)
  • Other good stuff:
    • Low in fat
    • 3 grams of protein
    • 10% of the recommended daily value of iron
    • No refrigeration

Absolutely Gluten Free Pistachio Tahini Bar

  • Where to buy: SnackNation Market  
  • Calories: 100 calories
  • Sugar: 6 grams
  • Fiber: 1 gram  (4% of the recommended daily value)
  • Other good stuff:
    • Low sodium
    • 9 grams total carbohydrates (just 3% of the recommended daily value)
    • Gluten free

Tomato Juice

  • Where to buy: Most grocery stores have at least one brand of tomato juice available
  • Calories: 45 calories
  • Sugar: 7 grams total; 0 grams of added sugar
  • Fiber: 2 grams (6% of the recommended daily value)
  • Other good stuff:
    • 10% of the recommended daily value of potassium
    • 6 % of the recommended daily value of iron
    • Zero fat
    • Low calorie content
    • Light yet satisfying

Benzel’s Mini Pretzels

  • Where to buy: SnackNation Market
  • Calories: 110 calories
  • Sugar: Less than 1 gram
  • Fiber: 2 grams of fiber (6% of the recommended daily value)
  • Other good stuff:
    • 3 grams of protein
    • Low in fat
    • Zero grams of saturated fat

Zego Blueberry Just Fruit Bar

  • Where to buy: SnackNation Market, Safeway, and many organic food stores
  • Calories: 80 calories
  • Sugar: 14 grams of total sugar; 0 grams of added sugar
  • Fiber: 4 grams (7% of the recommended daily value)
  • Other good stuff:
    • Free from the top 14 allergens
    • All fruit grown in the United States
    • Non-GMO verified
    • No preservatives

Vegan Rob’s Asparagus Chips

  • Where to buy: SnackNation Market, premium grocery stores, and natural food stores
  • Calories: 110 calories
  • Sugar: 1 gram
  • Fiber: 1 gram
  • Other good stuff:
    • 3 grams of protein
    • 4 % of the recommended daily value of iron
    • Algae protein
    • Gluten free
    • Non GMO

SeaSnax Classic Organic Roasted Seaweed

  • Where to buy: SnackNation Market and most grocery stores
  • Calories: 15 calories
  • Sugar: 0 grams
  • Fiber: 0 grams
  • Other good stuff:
    • Super-low calories
    • Vitamin A
    • Vitamin C
    • Iron
    • USDA certified organic

RX Chocolate Peanut Butter Protein Bar

  • Where to buy: SnackNation Market and most grocery stores
  • Calories: 210 calories
  • Sugar: 13 grams total; 0 grams added sugar
  • Fiber: 4 grams (14% of the recommended daily value
  • Other good stuff:
    • 12 grams of protein
    • 10% of the recommended daily value of iron
    • 10% of the recommended daily value of potassium

Homemade Snacks

These snacks may be homemade, but they’re also fast and easy to prepare. Many of them take only 5 minutes to make, but they offer fresh flavor and nutrition that would easily be worth a longer prep time. To prepare some of these snacks, you can even bring in the ingredients and make the snacks right in the office kitchen.

Apple Slices with Oatmeal-Almond Butter Dip

  • Instructions:  
    • Mix together 1 tablespoon of cooked oatmeal (no sugar added), 1 tablespoon almond butter (no sugar added), and a dash of cinnamon.
    • Slice one medium apple and dip away.
  • Prep time: About 5 minutes
  • Calories: 188 calories
  • Sugar: 17 grams total; 0 grams added sugar
  • Fiber: 6 grams

trail mix

Go-To Trail Mix

  • Mix ideas:
    • Almonds + baked chickpeas + dehydrated celery
    • Cashews + dried strawberries + kamut
    • Walnuts + pumpkin seeds + raisins + dehydrated carrots
    • Sunflower seeds + peanuts + freeze-dried blueberries + granola
    • Popcorn + dried mushrooms + sage + tamarind almonds
    • And there are so many more trail mix ideas waiting to be discovered.
  • Prep time: About 5 minutes
  • Calories: About 130 calories, depending on the recipe
  • Sugar: About 10 grams, depending on the recipe
  • Fiber: About 4 grams, depending on the recipe

Veggie Sticks and Cottage Cheese

  • Instructions:
    • Slice up your favorite brightly colored vegetable. (We like carrots and bell peppers.)
    • Dip it in 4 ounces of cottage cheese
  • Prep time: About 5 minutes
  • Calories: About 140 calories
  • Sugar: 3 grams of total sugar; 0 grams added sugar
  • Fiber: About 2 grams

roasted almonds

Savory Roasted Almonds

  • Instructions: Get the recipe from Savory Tooth.
  • Prep time: About 10 minutes
  • Calories: 140 calories
  • Sugar: Less than 1 gram
  • Fiber: 3 grams of fiber

DIY Healthy Microwavable Popcorn

  • Instructions: Get the recipe and instructions from Alton Brown.
  • Prep time: 4 minutes
  • Calories: 140 calories
  • Sugar: 0 grams of sugar
  • Fiber: 5 grams of fiber

Cheese and Cucumber “Slices”

  • Instructions:
    • Slice a cucumber.
    • Slice an ounce of cheese into squares.
    • Put the cheese on the cuke slices and snack.
  • Prep time: 5 minutes
  • Calories: 120 calories
  • Sugar: 0 grams
  • Fiber: 0 grams

Snacking Quinoa

  • Sweet snacking quinoa instructions:
    • Prepare a big batch of quinoa according to package instructions.
    • To the cooked quinoa, add a splash of vanilla and a smattering of lemon zest.
    • Top with the fruits and nuts of your choice.
    • Bring into work for a fresh, go-to snack for the week.
  • Savory snacking quinoa instructions:
    • Prepare a big batch of quinoa according to package instructions, but sub in vegetable stock for water.
    • To the cooked quinoa, add a splash of braggs liquid amino and a drizzle of extra virgin olive oil.
    • Top with the vegetables and fresh herbs of your choice. Try:
      • Carrots, spinach, and basil
      • Mushrooms, rosemary, and kale
      • Golden beets, cherry tomatoes, and thyme
  • Prep time: About 20 minutes
  • Calories: About 180 calories, depending on the recipe  
  • Sugar: Up to 20 grams of naturally occuring sugar from the fruit
  • Fiber: About 5 grams, depending on the recipe

smoothie bowls

Smoothie Bowls

It’s easy to bring all the ingredients you need for a nutritious smoothie bowl into work. Plus, you don’t even need a blender to enjoy this treat.

  • Bowl Ideas:
    • Goat cheese + bananas + hemp hearts
    • Spinach + mango + coconut yogurt
    • Greek yogurt + pumpkin seeds + sliced apples
    • Almond butter + oat milk + granola + sliced banana
    • And there are so many more smoothie bowl ideas waiting to be discovered.
  • Prep time: About 5 minutes
  • Calories: About 150 calories, depending on the bowl
  • Sugar: About 18 grams of total sugar/0 grams added sugar, depending on the bowl
  • Fiber: About 5 grams, depending on the bowl

Carrot Sticks with Toasted Sesame Dip

  • Instructions:
    • Slice up some carrots.
    • Mix 1 tablespoon 100% natural crunchy peanut butter with 2 teaspoons toasted sesame oil. If you can find them, add a pinch of toasted black sesame seeds.
    • Dip and snack.
  • Prep time: 5 minutes
  • Calories: About 200 calories
  • Sugar: 7 grams total sugar; 0 grams added sugar
  • Fiber: About 2 grams

sweet potato

Microwaved Sweet Potato

  • Instructions:
    • Rinse and score your sweet potato.
    • Microwave it for about 8 minutes. Continue microwaving until the potato feels soft, but be careful; it will be extremely hot.
    • Slice the sweet potato, fluff it up with a fork and add salt, pepper, and other toppings to taste.
  • Prep time: About 10 minutes
  • Calories: About 140 calories
  • Sugar: About 6 grams of total sugar; 0 grams of added sugar
  • Fiber: 4 grams

Are there any snacks you reach for at work when you’re trying to watch your weight? We’d love to hear what you’re snacking on!

 

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