Blog Nutrition Healthy Eating Healthy Office Snacks: Good Food You Can Share With Your Co-Workers

Healthy Office Snacks: Good Food You Can Share With Your Co-Workers

Snacking is not a sin, everyone does it. Having nutritious snacks at work can help you stay energetic and productive. You can’t finish another project while spacing out about a generous treat, right? 

When you’re hungry, all you can think of is food, and there is nothing unusual about it. We’re all human beings that require energy, even as we lose much of it through mental work. Yes, a mental “workout” is a thing, so physical exercises are not the only activities that lead you to hunger. 

Healthy office snacks and those for at home can fulfill your day with crucial vitamins and minerals, especially if you’re one of those individuals who almost falls asleep at the desk or  during a meeting (better keep your eyes open or your boss will notice:)

For example, people working from their office desks frequently lack energy and look for causes in anything but food. Yet, the problem could be in your snack, especially when you are choosing the sugary ones. 

Without further delay, today you’re going to disclose the healthy office snacks: good food you can share with your co-workers. 

What is the best snack for the office?

The best snack is a balanced one, meaning something that includes protein, carbohydrates, healthy fats and fiber. The carbohydrates and healthy fats provide energy, while the protein and fiber help slow down digestion to make sure that energy lasts. Some good examples would be a piece of fruit with nut butter, yogurt with berries, or veggies with hummus. We will go over some other options in this article. 

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What is a healthy food to eat at the office?

There are many healthy foods you can enjoy at your office without feeling guilty. We have collected some of the top award-winning meals to keep you satiated for longer. 

  1. Chicken Wrap (or vegetarian wrap, if you’re not eating meat);
  2. Popcorn
  3. Jerky
  4. Tuna pouches on a toast

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Chicken wrap

Whole-wheat wraps along with other whole-grain foods are rich in fiber, which is linked to an array of benefits, starting from lowered cholesterol levels to reducing the risk of Type 2 diabetes (9). Prepare this chicken wrap at home in the morning, so that it retains its fresh taste at the office. 


  • 1 pound boneless, skinless trimmed chicken breast
  • 3 strips of crumbled cooked bacon
  • 3 tablespoons nonfat plain Greek yogurt
  • 3 tablespoons cider vinegar
  • ½ teaspoon freshly ground pepper, divided
  • 3 tablespoons minced onion
  • 2 tablespoons extra-virgin olive oil
  • ⅛ teaspoon salt
  • 1 medium chopped tomato
  • 1 chopped avocado
  • 4 10-inch flour tortillas, preferably whole-wheat
  • 8 large leaves of red- or green-leaf lettuce


  • Preheat grill to medium-high.
  • Season chicken on both sides with 1/4 teaspoon pepper. Oil the grill grates.
  • Grill the chicken, turning once or twice. Transfer to a clean cutting board and let chill for 5 minutes.
  • Meanwhile, whisk yogurt, onion, vinegar, oil, salt, and the remaining 1/4 teaspoon pepper in a large bowl. 
  • Cube the chicken into bite-size pieces and add to the bowl along with tomato, bacon, and avocado; combine it all. 
  • Place 2 lettuce leaves on each tortilla and top with chicken salad (about 1 cup each). Roll up like a burrito. 
  • Enjoy delicious bites at your office.
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Nutrition information for 1 wrap (recipe makes 4)

Calories Fiber Protein Carbs
526 26g 34g 39g (2).


Popcorn is a nutritious high-fiber snack you can enjoy not only to your favorite movies but as your 5-break food. This is one of the top healthy snacks for work without a fridge. 

If you want to reap the maximum health benefits from popcorn, cook it on the stovetop, season it to your taste, and toss it in your bag to get an energy boost at the workplace. You can also prepare popcorn in the microwave in the break room and treat your co-worker pals with a cloudy delicacy. Pair it with something high in protein, like the jerky below.


Jerky is a high-protein snack, rich in iron, an important mineral that maintains your blood health. Note that there are different types of jerky. If you’re not a red meat admirer, opt for turkey, chicken, or salmon jerky.

Tuna pouches on a toast

Vacuum-sealed tuna pouches are convenient snacks you don’t need to drain – you can store them at work and enjoy them at any time of the day when you’re free. Tuna has filling protein and omega-3 fatty acids that can fight inflammation and are heart-healthy (7).

Grab a slice of whole wheat toast, unseal your tuna, and spread it on. This great combo helps you stay satiated for longer. 

Read more: Steamed dumplings: One Recipe That’ll Change Your Snack Game

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healthy office snacks  

What is a healthy snack for work day?

Working both from home and your office may be exhausting. Let’s face it, food is a definitive source of energy. 

Choosing the right Healthy Snacks For The Office may be hard sometimes but this decision will keep you from probable consequences, like tiredness, fatigue, or headache

Among other healthy office snacks for work, there are loads of easy-to-make options. Pay attention to these superlative snack ideas for better productivity:

  • Cheese with whole grain crackers. 
  • Whole-grain bread or crackers with canned low-sodium tuna or low-sodium salmon.
  • An apple or banana with peanut butter or other nut butter
  • Raisins, dates, figs, and other unsweetened dried fruits with a handful of nuts.
  • A handful of macadamia nuts and a square of 90% dark chocolate
  • Baby carrots and a spoonful of hummus
  • A soft-boiled egg with a dash of salt and pepper
  • Lightly salted coconut slivers
  • Bell pepper slices dipped in a spoonful of guacamole
  • Cottage cheese with veggie slices
  • For packaged snacks, read the Nutrition Facts label. Look at the serving size,  determine how many grams of added sugars and milligrams of sodium are included. Try to choose things high in fiber and protein.

Pairing fruit or veggies with a yogurt dip will increase your protein intake as yogurt, specifically Greek yogurt, includes twice much protein as the regular one. 

A 100-g portion (1/3–1/2 cup) of Greek yogurt contains 10 g of protein (5). Cottage cheese also makes a great high-protein dip.

Hard-boiled eggs are a convenient high-protein option. Hard-boiled eggs are the greatest portable snack that keeps you full longer, until your next meal. 

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Baked veggie chips deserve separate attention as well. It’s ideal to make them on your own so you can control the ingredients. Not to worry, preparing them is easy. Just thinly slice potatoes, zucchini, beets, or radishes, and brush them with olive oil. Then bake them on a lined baking sheet at 225℉ (110℃) for approximately 2 hours. 

Another amazing option is trail mix – a healthy, satisfying, and convenient option. Note that pumpkin and sunflower seeds are good sources of fiber, potassium, and protein. Adding seeds to your Greek yogurt might make it become the absolute protein-rich dessert. 

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What is a healthy snack for a meeting? 

Healthy office snacks for adults at the meeting are a great way to blow off steam after loads of new information, relax, and communicate with other workers. Depending on the eating regime, there could either be Vegetarian Snacks With Protein or those that contain meat. 

Here are a couple of great hearty ideas to tackle your meeting breaks: 

  • 1 piece of low-fat string cheese 
  • 2 sesame breadsticks wrapped with 2 slices of deli turkey breast
  • 2 tablespoons of hummus with celery or carrot sticks
  • Trail mix: almonds, raisins, and sunflower seeds
  • Yogurt parfait: layer 6 ounces of low-fat plain or Greek yogurt, 1/2 cup of fresh berries, and 1/4 cup granola
  • Veggie pizzas: split a whole-wheat English muffin, top it with 2 tablespoons of low-fat cream cheese, and fresh veggies, and add 1 ounce of low-fat mozzarella cheese.
  • Fresh vegetable slices with yogurt or cottage cheese dip
  • Baked tortilla chips & salsa or guacamole
  • Whole grain crackers with cheese
  • Roasted nuts 
  • Popcorn and jerky
  • Whole wheat pretzels with cheese (6).
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If we talk about healthy snacks for work, it’s ideal to make sure they include carbohydrates, protein, fiber, and healthy fat. This will provide you with long-lasting energy.

If you’re looking for a sweet snack, toss some dark chocolate-covered nuts in your mouth. Dark chocolate is healthy in moderation as it’s rich in antioxidants (4). 

And let’s face it, dark chocolate with nuts is the blissful dessert that can satisfy your sugar cravings. We need to enjoy “pleasure” snacks sometimes, mostly because they’re delicious. 

Read more: Vegan Tempura Recipe: How To Make a Crunchy, Plant-Based Snack

healthy office snacks  


  • Is it OK to eat chips in the office?

Eating chips in the office may or may not be okay. It depends on your co-workers and environment. People usually don’t like loud and crunchy sounds especially when they try to concentrate. Consuming chips may be better in more casual gatherings, like with your friends or family when you watch TV series, for instance. 

If you’re yearning to eat chips anyway, at least ask your co-workers whether or not they’ll be fine with it, or do it in the break room or an area where people aren’t trying to focus. By asking, you’ll be shown as a respectful and polite person. If your co-workers decline your inquiry, then simply choose another healthy snack.

  • Should you eat at your desk at work?

We’ve all been there – sometimes you feel like you just have to eat at your desk if you’re going to get everything done or meet your deadline. However, we suggest that it’s better not to make a habit of it. You already spend a lot of time at your desk and your body requires movements. Just getting up and walking to the break room or cafeteria can be a good little bit of movement.

Additionally, your brain will work more effectively if you focus on one task instead of juggling between bites and typing on your laptop. Promote your well-being by taking breaks from your desk and eating your lunch or healthy snacks somewhere else if you can.

  • What food can I take to the office?

You can take any food to the office, provided you have the facilities to safely store and reheat it if needed. Some healthy options include meat wraps, trail mix, popcorn, hard-boiled eggs, Greek yogurt with berries, jerky, string cheese, chicken salad, whole-wheat crackers, veggies, rice cakes with tuna, roasted chickpeas, homemade protein bars, green smoothies, dark-chocolate covered nuts.

  • What are fun food treats for employees?

You can have a blast at eating healthy treats. Here are some of the most enjoyable healthy treats to dazzle your co-workers: popcorn, pizza, dark chocolate with nuts, dried fruits, trail mix, homemade chips, string cheese, salad, tiny sandwiches, roasted chickpeas, beef jerky, and fruit plates. These snack ideas are sure to rally your working troop. 

The Bottom Line

If you’re working from your office daily, you may not always have fresh meals during the breaks. Therefore, you should consider preparing them beforehand at home or purchasing some store treats. You have unveiled healthy office snacks: good food you can share with your co-workers. 

You might be overwhelmed by the huge number of healthy office snacks for work. That’s all right, you don’t need to bring them all to your workplace at once. Choose something you find enjoyable the most. 

Eating food high in protein, carbohydrates, healthy fats and fiber during breaks may help you stay full longer and have lasting energy. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Avocado Consumption and Risk of Cardiovascular Disease in US Adults (2020,
  2. Chicken Club Wraps (2023,
  3. Choosing good carbs with the glycemic index (2012,
  4. Dark chocolate: An overview of its biological activity, processing, and fortification approaches (2022,
  5. FoodData Central Search Results (2018,
  6. Healthy and fit on the go: Snacks on the go and for meetings (2023,
  7. Omega-3 fatty acids and inflammatory processes: from molecules to man (2017,
  8. What to know about blood sugar spikes in diabetes (2023,
  9. Whole grains: Hearty options for a healthy diet (2022,