20+ 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

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

Where to buy: SnackNation Market or grocery stores in select states
Calories: 250 calories
Sugar: 14 grams of sugar
Fiber: 2 grams (7% of the recommended daily value)
Other good stuff:

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

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

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

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

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

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