Healthy Snacks for Work

3. Apples and Peanut Butter

For an absolutely delicious snack that's full of health benefits, apple slices with peanut butter are a satisfying choice. Apples are full of nutrients and even include 10% of your recommended intake of Vitamin C. They also have a high water content, so help you to stay hydrated too.

The peanut butter isn't just to make this snack tasty either, peanut butter is a nutritious and delicious spread. Packed full of protein and healthy fats, peanut butter has a range of potential health benefits. Just be sure to pick a natural peanut butter that doesn't have added sugar or oils, which can reduce how healthy the butter is.

4. Fruit

Any fruit makes a great snack for work. You can mix things up by tring a different piece of fruit each day or enjoyng a combination to keep things interesting. Choose from oranges, pears, bananas, grapes, nectarines, peaches, or whatever you prefer. Packed with essential vitamins and minerals, fruits are recognised by the NHS as one of your five-a-day. Employers can also arrange for fruit deliveries to the offices, ensuring staff always have a healthy snack option.

5. Popcorn

Not just for the cinema, popcorn makes a great healthy snack to take to the office. Popcorn is one of the world's most popular snacks, and so long as it's air-popped and not served with ingredients that are high in fat, salt or sugar, it's one of the healthiest too. High in fibre and low in calories, popcorn also contains a number of vitamins and minerals.

Furthermore, popcorn contains significant amounts of a class of antioxidants known as phenolic acids. Having a diet high in phenolic compounds is linked to a decreased rate of chronic diseases.

6. Nuts

Nts are packed with heart-healthy fats such as fibre, protein, antioxidants, unsaturated fats and other essentilal vitamins and minerals. These are great if you like a bit of crunch and want a healthy office snack alternative to crisps. You can choose from a range of nuts including peanuts, walnuts, almonds, or even cashews.

Cashews are also rich in antioxidants lutein and zeaxanthin, which are important for eye health. In fact, these antioxidants have been linked to a lower risk of age-related macular degeneration.

If you don't like cashews on their own, you can create a tastier treat by tossing raw cashews with olive oil and spices of your choice. Bake these in the oven until golden.

You can also buy spiced cashews, but be careful to choose brands that use natural ingredients so you don't negate the health benefits of cashews.

9. Rice Cakes

Rice cakes are a low-calorie and gluten-free desk snack that can satisfy those hunger pangs. Choosing brown rice cakes is best, as these are low in calories but high in fibre. The main problem with rice cakes is that they are very moreish, so make sure you only have one portion at your desk!

Rice cakes also make a versatile healthy snack for work, as they can be topped with your favourite nut butter. Almond, peanut, or cashew butter are great choices, as they offer a rich source of protein, healthy fats, and essential vitamins. Add some sliced bananas or a sprinkle of cinnamon to enhance the flavour.

10. Seaweed

Seaweed snacks are available in many stores, these are crispy squares of dried seaweed that are usually seasoned. These are low in calories and high in iodine, which is important for thyroid function. Seaweed also contains a range of other vitamins, minerals and antioxidants.

If you're looking for a more substantial snack than crispy seaweed squares, you can make vegetable sushi rolls. Fill nori seaweed sheets with a variety of fresh vegetables like cucumber, avocado, bell pepper, and carrot, along with some cooked brown rice. They're not only delicious but also a good source of fibre, vitamins, and minerals.

11. Edamame

Edamame is immature soybeans that can be used to make a tasty work snack. Filled with plant-based protein, these make a satisfying snack. In fact, soy protein might be just as satisfying as beef protein and may help control your appetite, aiding with weight loss.

You can find ready-to-eat edamame in steamed or roasted forms. You could even roast your own at home, simply toss the beans with olive oil and a little salt, then roast until brown.

12. Dark Chocolate

For those with a sweet tooth who enjoy chocolate, it can be a satisfying desk snack. Opt for dark chocolate, as it often provides the most benefits, such as reducing stress and improving brain function—both of which are advantageous for work. You can find dark chocolate bars, or pair the chocolate with your favorite fruit or nuts, or even both. Strawberries and dark chocolate, for example, make a delightful desk snack!

13. Yoghurt

Perfect for breakfast, lunch, or a healthy desk snack at work, yogurt is rich in vitamins, minerals, and probiotics. It promotes digestion and boosts the immune system. Plus, it’s easy to bring to work in a container. Pair it with granola, fresh nuts, or fruit, and add a drizzle of honey for a perfectly balanced, healthy work snack.

14. Porridge

Great for the colder months when you need a warm and comforting pick-me-up, porridge in the microwave or if your office has a hot water dispenser you can mix it with water instead. You can add fresh fruit or nuts for a satisfying warm fuzzy hug before getting back to work.

15. Smoothies

Create tasty and healthy smoothies to take to work for a balance of nutrients. You can add fruits, greens, veggies and more to create a delicious treat.

Why not create a green smoothie blend with banana, spinach, nut butter and almond milk? This will have a range of nutrients and be a filling snack.

When you’re working and tackling a busy schedule it can be hard to maintain energy levels, and sometimes you just need something to tide you over until lunch or until the end of the day. If you’re an employer, the same can be said for your employees, which is why it’s important to encourage having healthy snacks during the workday.

Having a good work snack comes with a lot of benefits, from increased energy, productivity, and focus. And choosing a healthy one also improves your overall health as well, of course, snacking in moderation is always key.

You shouldn’t just be encouraging your employees to fuel their body and mind with food and water, but providing it. This can improve work morale and work relationships, from providing office breakfasts so everyone is fueled first thing, or having fruit delivered into the office for snacks. And don't forget to add office water dispensers to keep your workers hydrated.

With these healthy work snack ideas, you can bring flavour, nutrition, and excitement to your office snacking routine. These options are not only tasty but also packed with essential nutrients to keep you fueled and focused throughout the day. Remember, choosing healthy options doesn't mean compromising on flavour or convenience.

But, when it comes to staying healthy at work, there are other actions you can take, such as taking breaks from screens and stretching regularly. Hydration is also an important health factor, as this helps with productivity and general well-being. Take a look at our tips for staying hydrated at work for help with this health consideration in the office or at home.