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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 7th, 2023

Every executive has had “one of those days” where back-to-back meetings or an urgent client matter makes it impossible to get away for lunch and a mountain of paperwork that must be completed by the end of the day means that dinner is not looking too promising either.

Having the right office-friendly healthy snacks on hand can help you avoid the temptation of the vending machine and provide you with the energy and mental focus to get through your day.

The following are our favorite healthy office snacks that you can easily stash in your desk or the break room refrigerator for those hectic workdays when you need a little extra sustenance to get you through and be productive at the workplace.

Executive Summary:

1. Cheese And Crackers

Whole grain or whole wheat crackers topped with various low-fat cheeses can make delicious and filling healthy office snacks. We recommend topping your crackers with goat cheese, which is packed with protein and lower in fat than other cheeses.

Low-fat cream cheese, Laughing Cow, and Babybel cheese wheels are also good healthy food options.

2. Nut Butter

Peanut and almond butter are rich in the healthy fats and protein that you need for a quick energy boost at work. Remember that a serving is about the size of your thumb.

Pair your nut butter with apple slices for fiber for one of our ultimate healthy office snacks.

Do you search for healthy foods based on their effects? Explore our list of proven Foods That Improve Your Memory And Concentration. 7 Top Foods That Keep Executives Focused!


3. Popcorn

Popcorn is perfect for those moments when you crave something salty and crunchy. A 3-cup serving of air-popped popcorn has less than 100 calories and provides 3.5 grams of dietary fiber to keep you full until mealtime. Instead of butter, add a tablespoon of parmesan for 2 grams of protein.

4. Roasted Seaweed

If you are craving something savory, crunchy, and slightly salty for your afternoon snack, skip the potato chips and give roasted seaweed a try.

Seaweed is rich in fiber, minerals, and vitamins A, C, E, and K, which makes it one of the most nutrient-dense healthy office snacks on our list.

5. Energy-boosting Smoothies

Smoothies only take a moment to prepare and can be made in an infinite number of variations so that you never get bored.

Look for smoothie recipes that utilize superfoods rich in vitamins, minerals, and antioxidants.

6. Zucchini Parmesan Chips

A 1/2 cup serving of zucchini parmesan chips comes in at just over 100 calories. They also provide a healthy balance of carbohydrates, protein, and fiber to keep you full and focused.

Although a healthy alternative to potato chips, the parmesan makes these chips seem slightly decadent.

7. Low-fat Cottage Cheese and Fruit

Cottage cheese is unique among our list of healthy office snacks in that it is a complete protein. It is also rich in riboflavin, which the body uses to convert food into energy, and vitamin B12 to support brain function.

Pair with your favorite fruit and you have a healthy snack guaranteed to keep you going through those afternoon meetings.

8. Veggies with Hummus

A serving of 1/3 cup hummus and 1/2 cup of your favorite veggie sticks will provide you with nearly 7 grams of protein.

Hummus is also an excellent source of various B vitamins, vitamin A, magnesium, phosphorus, and iron to benefit everything from nerve function to blood cell production.

9. Low-fat Yogurt and Fruit

Yogurt, especially Greek yogurt, one of the healthy foods to eat every day, is a protein powerhouse.

As a health tip, we recommend opting for plain yogurt and topping it with your favorite fruit instead of the flavored varieties, which can be high in sugar and calories.

10. Turkey and Crackers

Whole grain crackers and a little lean turkey make a perfect office snack. You can even embellish your crackers with a little low-fat cream cheese and a dollop of your favorite preserves for a snack that is savory, sweet, and crunchy.

Bonus Tip

Be sure to check out our Book section for more cookbooks filled with recipes and ideas for healthy office snacks and meals for busy executives.

cooking books

These healthy office snacks are full of the nutrients that you need to satisfy your snack cravings and boost your productivity at work.

What are your go-to healthy office snacks when you need to power through your workday? Let us know in the comments below.


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