16 Healthy Snacks To Eat At Work



Published on: 15-Jun-2023


10 min read


Updated on : 28-Nov-2023




Lalita Vishwakarma


16 Healthy Snacks To Eat At Work

16 Healthy Snacks To Eat At Work

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It is paramount to maintain a healthy fuel supply during the workday. You need nutritious foods and snacks to maintain active fitness, focus, and motivation. 

No matter whether you are at a desk or a computer, this remains constant. Solutions must be accessible, lightweight, and simple to implement. We have produced a list of the best snacks to bring to the workplace, focusing on whole, natural foods that are high in fibre and protein but low in added sugar and salt. 

Table Of Contents

1. The Role Of Healthy Snacks In Our Diet

2. 16 Healthy snacks to eat while at work

3. The Final Say

4. FAQs

The Role Of Healthy Snacks In Our Diet

Here is the role of healthy snacks in our diet

1. Nourishing The Body

Healthy snacks are vital to nourishing our bodies with the necessary nutrients. Unlike their unhealthy counterparts, which typically lack nutritional value, healthy snacks are rich in vitamins, minerals, fibre, and antioxidants. These nutrients are essential for:

  • Maintaining optimal bodily functions
  • Supporting the immune system
  • Preventing chronic diseases

2. Supporting Weight Management

Maintaining a healthy weight is more than just the number on the scale; it is also about nourishing our bodies with the correct nutrients. Healthy snacks may be a helpful strategy for weight management and avoiding overeating. 

3. Boosting Energy Levels

Ever experienced an energy slump in the middle of the day? Healthy snacks can come to the rescue! When we opt for snacks that contain complex carbohydrates, healthy fats, and protein, we provide our bodies with a sustainable energy source. 

4. Promoting Physical And Mental Health

The food we consume directly impacts our physical and mental well-being. Unhealthy snacks loaded with sugar, artificial additives, and unhealthy fats can lead to weight gain, chronic diseases, and mood swings. 

16 Healthy Snacks To Eat While At Work

The 16 delicious snacks that everyone can eat while at work are:

1. Hard-Boiled Eggs

Eggs cooked through provide one of the handiest and most healthy snack options.

Eggs are also a good source of other essential nutrients. Eggs provide a trace amount of virtually all the nutrients your body requires. 

In addition to iron, calcium, choline, and vitamins A, B6, B12, and D, one big egg (50 grams) contains more than 6 grams of protein. The protein content of eggs can aid you in your weight loss journey.

2. Green Smoothies

On the go, enjoying a healthy meal can be as simple as bringing a green smoothie to work. You can create these using cow's milk or plant-based milk, spinach, frozen bananas, a dollop of nut butter, protein powder, and a shaker cup full of protein powder. 

3. Chia Custard

Chia seeds are an excellent dietary choice since they contain nutrients, including omega-3 fatty acids, fibre, iron, and calcium. Over 16% of the daily value for calcium and 32% of the DV for fibre may be obtained from only 35 grammes of chia seeds, about two tablespoons.

4. Pumpkin Seeds(Roasted)

This healthy snack has a pleasant crunch and is packed with plant-based protein. Pepitas are a delicious snack that is rich in essential nutrients. Due to their ease of preparation, they also make a great snack to bring to the office.

5. Homemade Protein Bars

If you want a healthy protein snack, you can easily make it at home using ingredients like seeds, nuts, nut butter, coconut, and dried fruit. You'll be able to decide precisely what goes into your snack because of this. With these, you can satisfy your protein needs and keep up with your active fitness plan even at the office.

Maple syrup or honey can add a touch of natural sweetness. An infinite number of recipes for making homemade protein bars are available in specialised cookbooks and on the internet.

6. Clementines And Almonds

At your place of employment, you can easily munch on some clementines and almonds for a snack in the middle of the afternoon. Both of these items are nutritious.

Together, they offer a healthy combination of fibre, protein, and healthy fats that, when consumed, can help you feel fuller for a longer extended time than a single clementine would.

7. Cookies Made With Oats

The biscuit is made primarily of oats that are high in fibre, and it contains only a quarter cup of flour made from whole wheat; there are no highly processed starches in this recipe. Add some high-quality dark chocolate and acidic dried cherries for the perfect bite. All things should be done in moderation!

8. Chickpeas(Roasted)

You can make many other delicious things with chickpeas besides creamy homemade hummus. (Even if it is most certainly an excellent application for them!) Additionally, they are an excellent choice for a salty snack that is high in fibre and versatile in terms of being adapted to anything in your spice cabinet.

9. Popcorn

Popcorn made with whole grains has the potential to be the most effective weapon against cravings. When air-popped, it meets the desire for crunch while at the same time having fewer calories than treats that are fried in butter and oil. When you are snacking, a portion size of one ounce might expand to as much as four cups, which seems like a lot. 

10. Sprouts

Sprouts provide a lot of healthy nutrients. Although low in calories, sprouts include many vitamins, minerals, and beneficial plant compounds. The quantities of vitamins and minerals found in each variety vary. You may eat sprouts at any hour of the day.

11. Pre-Made Protein Shakes

A pre-mixed protein shake is convenient when you have little time to eat before your next appointment. It is essential to look at the ingredient lists and limit your added sugar intake to get the most out of your protein shake. 

12. Khakhra

The Gujarati and Rajasthani cuisines of Western India use khakra, a prevalent and skinny cracker. You can eat it as chips with or without any dip, top it with some relish, or enjoy it as it is with some hot masala chai. 

Because it is so adaptable, it is highly convenient. It is simple to prepare, and one can generate various variants of the same dish while maintaining good storage qualities.

13. Roasted Masala Makhana

Makhanas, also known as lotus seeds, have an abundance of beneficial nutrients and are incredibly healthy. The makhanas have no discernible flavour; however, you can impart virtually any taste using diverse spices. 

They keep pretty well; one can make a large batch and preserve it for two weeks in an airtight container in the pantry.

14. Healthy Protein Balls

It contains a protein that is perfect for snack time since it can keep you content until it is time for the next meal. This makes it one more delicious, healthy office snack rich in protein. It helps you meet your daily protein requirement and reduces your desire for unhealthy foods. 

It is essential to consume enough protein to help control sugar cravings. Making the protein balls in advance and putting them away in the fridge is a terrific way to save time.

15. Til Ladoo

Jaggery and sesame seeds are mixed to create til ladoo, also referred to as tilgul ladoo, a traditional Indian dessert. 

The protein content of sesame seeds is among the highest of any plant food. Because of their high levels of copper, magnesium, and calcium, they are a leading contender for "the best healthy office snack." 

16. Baked Banana Chips

If you have friends from Kerala, they have probably tried the delicious Kerala banana chips. They know how difficult it is to stop eating them once you have started. 

Because these banana chips are baked instead of fried, they retain the flavour and crunch of their fried counterparts while using significantly less oil.

The Final Say

Keeping energising healthy snacks on hand at work is a fantastic strategy for maintaining focus and productivity. These wholesome snacks are simple to prepare, portable, and nutritional. 

You may keep them in your office fridge or the company's kitchenette. You can eat healthily at home, in the office, or on the go because there are many tasty alternatives.


1. Are Indian snacks wholesome?

Yes, Indian snacks can be wholesome. Traditional Indian cuisine offers snacks made from fresh ingredients, incorporating various spices and balancing flavours and nutrients. 

2. Can I have snacks daily?

Excessive portions or frequent snacking can lead to unwanted weight gain due to the intake of too many calories. Over-snacking may also reduce appetite during mealtimes or cause individuals to skip meals altogether, increasing the risk of missing out on essential nutrients.

3. What types of snacks are unhealthy?

Six bad snacks any dietitian would never recommend you to eat

  • Rice cakes
  • Baked chips
  • Pretzels
  • Potato chips
  • Veggie sticks or straws
  • Store-bought smoothies

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.

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