Having nutritious snacks to eat during the workday can help you stay energized and productive. Still, coming up with ideas for snacks that are easy to prep, healthy, and portable can be difficult. Here are few simple and healthy snacks for work. On local terms…’Tupper Ideas’
1. Nuts and dried fruit
Nuts and dried fruit make for a healthy, non-perishable snack mix.
This filling combo has a good balance of all three macronutrients, with healthy fats and protein from nuts and carbs from dried fruit. What’s more, both foods are loaded with fiber that can help keep you full between meals.
2. Apples and peanut butter
Apple slices with natural peanut butter make for a delicious, satisfying snack.
Peanut butter contributes protein and healthy fats, while apples are high in fiber and water, making them particularly filling. In fact, 1 medium apple (182 grams) is over 85% water and has more than 4 grams of fiber.
3. Homemade granola
Granola keeps well in your desk drawer for a quick snack. As most store-bought varieties are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body, it’s best to make your own.
Simply combine rolled oats, sunflower seeds, dried cranberries, and cashews in a mixture of melted coconut oil and honey, spread the mix out on a lined baking sheet, and bake for about 40 minutes at low heat.
This combination is wholesome, balanced, and rich in complex carbs, fiber, and healthy fats. Plus, the soluble fiber in oats may help lower cholesterol levels and improve heart health.
4. Greek yogurt – well, we Greeks are surely aware of that
Plain, unsweetened Greek yogurt is a convenient work snack that’s higher in protein than regular yogurt. A 170-gram container of plain, low-fat Greek yogurt has 17 grams of protein for only 140 calories. Plus, it’s loaded with calcium, a mineral that’s important for strong bones and teeth.
To make this treat even more tasty and filling, add healthy fruit and nuts.
Popcorn is a nutritious and satisfying snack for work that’s high in fiber and low in calories. Two cups (16 grams) of air-popped popcorn provide 62 calories, 12 grams of carbs, 2 grams of fiber, and several vitamins and minerals (21).
What’s more, it contains antioxidants called polyphenols that may help protect against chronic conditions, such as heart disease.
6. Name Days and Birthdays
We are big in celebrating these in Greece and why not after all! Try though and be more conscious on the choices you make..there are plenty of sugar free pastries these days and if you find the time to prepare a home made treat, everyone will surely appreciate it more.
7. Baked veggie chips
Baked or dehydrated veggie chips are a wholesome, shelf-stable snack. However, some store-bought varieties are made with vegetable oils, such as canola or soybean oil, and contain unnecessary additives.
Making your own veggie chips allows you to control the ingredients you use.
Thinly slice sweet potatoes, beets, carrots, zucchini, or radishes and brush them with a small amount of olive oil. Bake on a lined baking sheet at 110℃ for approximately 2 hours.
8. Homemade energy balls
Energy balls are typically made from oats, nut butter, a sweetener, and other add-ins like dried fruit and coconut. Depending on the ingredients, they’re high in fiber, healthy fats, protein, and several vitamins and minerals.
To make your own, combine 1 cup (80 grams) of rolled oats with 1/2 cup (128 grams) of peanut butter, 2 tablespoons (14 grams) of ground flax seeds, 1/4 cup (85 grams) of honey, and 1/4 cup (45 grams) of dark chocolate chips. Roll spoonfuls of the mix into bite-sized balls and enjoy as a treat throughout your workday.
9. Carrots and hummus
Hummus is a delicious dip made from chickpeas, tahini, garlic, olive oil, and lemon juice that goes great with carrots. Hummus contains fiber, protein, and healthy fats, while carrots are loaded with beta carotene, a precursor for vitamin A in your body.
Eating foods with beta carotene can help boost immunity and promote optimal vision and eye health (33).
10. Dark-chocolate-covered nuts
Dark-chocolate-covered nuts are a nutritious, sweet treat that you can enjoy at the office.
In particular, dark chocolate is rich in antioxidants that can fight molecules called free radicals that damage cells and are linked to various chronic diseases. Plus, nuts contribute protein and healthy fats that can help fill you up.
Look for brands that don’t contain added sugars and use dark chocolate with at least 50% total cocoa content, as it has more antioxidants than other varieties.
11. Clementines and almonds
Clementines and almonds are two healthy foods that you can easily eat at work for a mid-afternoon snack. Together they provide a good balance of fiber, protein, and healthy fats that can help keep you full longer than a clementine alone.
What’s more, 1 clementine (74 grams) has close to 60% of the DV for vitamin C, an important vitamin for connective tissue, wound healing, and immunity.
12. Spiced cashews
Spiced cashews make for a highly nutritious snack. They contain heart-healthy fats, as well as vitamins and minerals. What’s more, these nuts are rich in the antioxidants lutein and zeaxanthin that are vital for proper eye function.
In fact, high intakes of lutein and zeaxanthin have been linked to a lower risk of age-related macular degeneration (AMD).
To make this tasty treat, toss raw cashews in olive oil, cumin, chili powder, and ginger. Spread them on a lined baking sheet and bake in the oven at 165℃ for 12–15 minutes.
13. Turkey and cheese roll-ups
Turkey and cheese roll-ups are convenient, high-protein snacks.
Turkey is a rich source of many vitamins and minerals, especially vitamin B6, a nutrient that’s essential for energy production. Plus, cheese is loaded with important nutrients, including calcium and vitamin D.
14. Avocado on sourdough toast
Avocado on sourdough toast is a healthy snack that you can make at work. Sourdough is made through a fermentation process and may have similar properties to pre- and probiotics. Prebiotics are non-digestible fibers that feed your gut bacteria, whereas probiotics are health-promoting gut bacteria. They work together to promote optimal gut health and digestion.
Adding avocado to sourdough toast contributes additional fiber and healthy fats to make a more filling snack.
15. Hard-boiled eggs
Hard-boiled eggs are one of the most convenient and nutritious snacks. In fact, eggs contain a small amount of almost every nutrient that you need. One large egg (50 grams) packs over 6 grams of protein, in addition to iron, calcium, choline, and vitamins A, B6, B12, and D, among other nutrients.
16. Brie and grapes
Brie cheese and grapes are a tasty snack combo that’s easy to prep. Grapes are high in fiber, potassium, and vitamin B6, while brie is rich in protein, fat, and vitamins A and B12. Eating them together provides a good balance of carbs, proteins, and fats that can help you feel energized and full.
17. Roasted pumpkin seeds
Roasted pumpkin seeds are a portable and shelf-stable snack that you can keep at your desk.
Just 1/4 cup (30 grams) of pumpkin seeds has 180 calories, 3 grams of fiber, 15% of the DV for iron and 14 grams of filling fat, most of which is from heart-healthy unsaturated fats. They’re also particularly high in the immune-boosting mineral zinc.
To make roasted pumpkin seeds, toss raw seeds in olive oil and sea salt. Lay them out on a lined baking sheet and bake for 45 minutes at 150℃.
18. Frozen yogurt bark – definitely original
Frozen yogurt bark is a refreshing treat made from plain Greek yogurt and fresh fruit, such as blueberries, that you can store in your work freezer. It’s rich in protein, fiber, calcium, and several other nutrients. Plus, unlike store-bought frozen yogurt or ice cream, homemade frozen yogurt bark does not contain added sugars.
To make this tasty treat, mix plain Greek yogurt with blueberries or strawberries and spread it on a baking sheet lined with wax or parchment paper. Transfer to the freezer for 30 minutes or until it’s cold enough to break into pieces.
19. Green smoothies
Bringing green smoothies to work is an easy way to enjoy a nutritious snack on the go.
You can make them with spinach, frozen bananas, a scoop of nut butter, protein powder, and either plant-based or cow’s milk. This provides a good balance of fiber, protein, and healthy fat, making your smoothie a filling treat.
20. Chia pudding
Chia pudding is usually made with chia seeds, milk, vanilla, fruit, and a sweetener. Chia seeds are incredibly nutritious and high in omega-3 fatty acids, fiber, iron, and calcium. In fact, 2 tablespoons (35 grams) of chia seeds provide over 16% of the DV for calcium and 32% of the DV for fiber.
Some studies in humans suggest that adding chia seeds to your breakfast may help increase feelings of fullness and reduce calorie intake, which may aid weight loss.
To make chia pudding, combine 3 tablespoons (40 grams) of chia seeds with 1 cup (240 ml) of milk in a glass jar. Add sliced fruit, pumpkin seeds, a bit of maple syrup, and vanilla extract. Let it sit in the fridge overnight and grab it on your way to work in the morning.
The bottom line
Having healthy snacks on hand at work is a great way to stay energised and productive. The wholesome snacks in this list are easy to make, portable, nutritious, and can be stored at your desk or in a work kitchen.
With such tasty options, you can easily stick to a healthy diet at home, at work, and on the go.