You’ve been working hard at your desk for seven hours. You’re in a mid-afternoon slump and need a pick-me-up. You’re tempted to reach for a muffin or some candy in the office pantry just to get through the day.

But then you remember you’ve thought ahead and packed healthy office snacks that will boost your energy and keep you on track with your weight loss goals!

And whether you’re in a professional or home office, you can have healthy snacks on hand to fulfill your cravings.

What Makes a Snack Healthy?

There are SO many snack options out there, often marketed as healthy or high protein or low calorie… but does that actually mean they’re healthy? You usually have to dig a little deeper into the nutrition facts and ingredients list.

Healthy snacks have balanced nutrients of protein, fiber, and healthy fats. They are low in added sugars and refined carbs.

This makes healthy office snacks satisfying without the crash, so you don’t need an afternoon nap!

I just want to mention that even though I call these office snacks, I’m talking about your home office, too!

Snacking can get way out of hand when we’re working from home and have access to our entire kitchen.

Treat your home office like a real office, and limit yourself to a couple of snacks a day. It might even be a good idea to set up a home office pantry with a few options. Some of my nutrition clients even have a small fridge in their home office to avoid the temptation of the kitchen.

registered dietitians washing fruit and veggies

6 Tips for Smarter Office Snacking

I work from home all day, so I understand the urge to reach for a snack at every chance.

Refilling my water? Grab a snack.

Going to the bathroom? Grab a snack.

With a computer job, those calories can quickly add up.

Follow these tips to snack smarter:

Keep a snack drawer stocked with healthy options. This can be in your pantry or fridge!
Stay hydrated. Thirst often feels like hunger. Before reaching for a snack, try drinking a glass of water and waiting a few minutes to see if you're still hungry.
Set snack windows or limits to avoid constant grazing.
Pre-portion your snacks at the start of the week to avoid mindless munching. We all know how easy it is to mow through a snack when we’re eating while working!
Listen to your hunger cues. We tend to reach for snacks when we’re stressed or bored at work. Instead, notice signs you are truly hungry, and grab a small snack. Use this tracker to find out when you tend to be hungry throughout the day!
Eat filling meals to reduce snack urges. You probably won’t be hungry between meals if you have a balanced plate with plenty of protein.

Healthy Office Snacks

These office snacks are easy to prep and pack ahead. By having snacks in your lunchbox or at your desk, you’re less likely to pick something up that isn’t as healthy.

Pantry Favorites

No access to a fridge at the office? Or maybe you’re working remotely at a library or coffee shop? That’s no excuse to not eat healthy!

Here are some pantry items that are healthy office snacks:

Mixed nuts or trail mix (or DIY with almonds, dried fruit, and seeds)
Protein bars (look for low sugar and high protein)
Roasted chickpeas or edamame
Nut butter packets with whole-grain crackers or apple slices
Rice cakes with nut butter
Dry, low sugar cereal like cheerios, chex, corn flakes etc
Shelf stable fruits like clementines or apples
Pre-seasoned tuna packets with whole grain crackers

overnight oats quick snack — Quick Grab-and-Go Fridge Snacks
If you DO have a fridge at your office, you have more healthy snack options.
These are some healthy snacks to keep in a fridge:
String cheese or Babybel cheese rounds
Hard-boiled eggs
Hummus cups with sliced veggies
Greek yogurt with fruit or low sugar cereal like cheerios or chex
Cottage cheese with fruit or tomatoes
Cut and washed fruit
Pre-made protein shakes

Sweet But Smart Choices

Do you get a sweet tooth after lunch or in the afternoon? Instead of reaching for candy, these sweet but healthy choices will fulfill your sweet tooth without eating too many calories.

Dark chocolate squares with almonds
Frozen grapes or banana slices with peanut butter
Medjool dates stuffed with almond butter
Frozen yogurt bark (get the recipe in my free Simple & Speedy Cookbook!)
Unsweetened applesauce cups
Protein muffins (try this recipe!)
Jolly Rancher or Life Saver – my favorite kind of candy! Hard candy takes longer to eat, so you won’t eat as much of it. One piece of hard candy will satisfy your sweet tooth without too many calories.

healthy bento box office snack — Salty Snacks
Do you crave salty snacks? You have more options besides chips!
Air-popped popcorn
Beef or turkey jerky (watch for added sugar)
Olives or pickles in snack packs
Mini avocado cups with crackers or bell pepper
Sunflower seeds
Smoked salmon with cheese
Pistachios
Pop chips or popcorners (get individual serving size bags to help with portion control)

Pack Some Healthy Office Snacks

Healthy snacks don’t have to be boring to eat or time-consuming to make. There’s nothing wrong with store-bought snacks - you just have to make sure they are low in sugar and fat, and high in protein.

Try some new office snacks to see what you like and what keeps you energized throughout your workday.

Get some quick and easy snack recipes in my free Simple & Speedy Cookbook! Meal prep these and pre-package them to quickly grab and eat.

FAQs About Healthy Office Snacks

What is the best diet for working in an office?

You want to eat food that will keep you energized throughout the day and avoid an afternoon crash. This blog shares tips to help you stay energized while working.

What should a person working in the office avoid eating?

Avoid eating greasy food and sugar. You’ll have a huge crash right after eating it, which will make it harder for you to do your work well. The healthy options listed in this blog will keep you full and alert throughout your workday.

How to stop eating office snacks?

Many snacks provided by offices aren’t the healthiest options. Instead, bring your own snack options, and make them food you’re excited to eat. If you dread eating what you brought, you’re likely to reach for the doughnuts or sugar-packed granola bars the office provides.

30 Healthy and Easy Office Snacks