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4 Healthy Snacks to Bring to the Office

August 21, 2024

If packing a lunchbox full of satisfying snacks to bring to work feels like an impossible task, you’re not alone.

But you’re in luck — we asked a dietitian for some easy, but healthy, snacks that you can bring to the office.

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1. Roasted chickpeas.

Looking for a treat that’s low in fat and high in protein? Roasted chickpeas are a great place to start.

“Because of the high protein, chickpeas will keep you feeling full throughout the day,” says Cassandra Vigue, RDN, registered dietitian with Hartford HealthCare. “And with a low glycemic index and high fiber, they can help keep your blood sugar stable.”

For the best results, skip the store-bought options and try roasting chickpeas yourself. Simply dry canned chickpeas with a paper towel, drizzle with olive oil, add your favorite spices and bake.

Some ideas for flavors include:

  • Ranch
  • Garlic parmesan
  • BBQ
  • Cinnamon sugar
  • Mexican

> Related: 6 Dietitian-Approved Snacks That Taste Great Too

2. Rice cakes.

Available in many different shapes and sizes, rice cakes can be a healthy and convenient snack.

“With only 35 calories, one plain, brown rice cake offers a delicious alternative to white bread or crackers,” says Vigue.

Fun ideas for toppings include:

  • Peanut butter and fruit preserves
  • Banana and honey
  • Greek yogurt and fruit
  • Hummus and everything seasoning
  • One quarter of an avocado with lemon

“Trying to add more fiber to your snack? Many of the same toppings pair just as well with apple slices, celery, or bell pepper,” Vigue notes.

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3. Parfaits.

No time to eat breakfast before work? Parfaits are a perfect option for a morning work snack.

These delicious treats aren’t just easy to customize for flavor, they can be customized for health benefits as well. If you’re looking for extra protein and lower sugar, Greek yogurt makes a great base.

Keep an eye on the toppings too – store bought parfaits often include sugary ingredients like chocolate chips and granola. Instead, opt for:

  • Fresh fruit
  • Chia seeds
  • Honey
  • Applesauce
  • Unsalted roasted nuts

4. Homemade trail mix.

Don’t feel like waking up early to prepare anything before work? This convenient snack might be the solution.

“Homemade trail mix offers a balanced mix of fiber, healthy fats and protein, and is easy to prepare in advance,” says Vigue.

Try adding:

  • Your favorite unsalted roasted nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Sugar-free chocolate chips
  • Freeze dried fruit
  • Unsweetened coconut flakes

“Just remember to keep an eye on serving sizes,” Vigue adds. “One serving of trail mix is roughly a quarter cup.”