You can usually sort out breakfast, lunch and dinner. But around three o’clock at the office, things get trickier: your energy levels dip, your craving for something sweet grows, and the sweet jar or vending machine beckons. Most snacks that market themselves as ‘healthy’ consist mainly of refined sugar and additives you’d rather avoid.
Below you’ll find six snacks that you can easily pop in your bag and simply eat at your desk. Often on the go rather than in the office? Take a look at our guide to healthy snacks for when you’re out and about.
What makes a snack suitable for work?
A good office snack is easy to carry, doesn’t need heating up, and provides fibre, protein or unsaturated fat rather than mainly fast-acting sugars. That way, it fits in between meetings and you’re less likely to reach for the sweet jar in the afternoon.
At the office, convenience and shelf life are key. Some snacks you can simply keep in a dry place in your desk drawer, whilst others you can pop in the shared fridge. Because for many people the afternoon slump coincides with a craving for something sweet, it helps to have an alternative to hand. We explain exactly what too much sugar does to your body in ‘What does too much sugar do to your body?’
| Snack | Why it’s handy at the office | Storage |
|---|---|---|
| Edamame | Plant-based protein, ready in a few minutes | Chilled or frozen |
| Almonds and nuts | Unsaturated fat, fibre, savoury flavour | Room temperature |
| Dried fruit | A sweet alternative to sweets, with a long shelf life | Room temperature |
| Raw vegetables with hummus | Fibre, quick to prepare at home | Chilled |
| Dark chocolate | A small piece when you fancy something sweet | Room temperature |
| Protein shake | Quick to prepare, tops up your protein intake | Store the powder in a dry place |
Which 6 healthy snacks are easy to take to the office?
Think edamame, a handful of nuts, dried fruit, raw vegetables with hummus, a piece of dark chocolate and a protein shake. They’re all simple to prepare and take up very little space on your desk.
Edamame
Edamame are young soya beans. They contain around 12% protein (a high amount for a plant-based product) and provide all the essential amino acids. Protein contributes to the maintenance of muscle mass. You can buy edamame fresh or frozen: cook the beans for a few minutes and season them with a little salt, pepper or lime juice. You can easily take them with you in a sealable container.
Almonds and other nuts
A small handful of almonds or mixed nuts can easily be kept in a small container on your desk. Almonds contain more unsaturated than saturated fat and are also a good source of protein and fibre. They have a rich, savoury flavour, so even a modest portion makes for a satisfying snack. Where possible, choose unsalted, unroasted nuts.
Dried fruit
Dried fruit is practical because it has a long shelf life and doesn’t need to be refrigerated. Think of dates, apricots, figs or raisins. It’s sweet and provides fibre, but bear in mind that dried fruit also contains a lot of fruit sugar, so a small portion is enough. As a substitute for sweets, it’s a more filling, less processed choice.
Raw vegetables with hummus
Cut up some strips of pepper, cucumber, carrot or celery at home and take them with you along with a small tub of hummus. Hummus is made from chickpeas and, as well as adding flavour, provides some protein and fibre. Fancy something a bit fresher instead? A dip made from low-fat yoghurt and cucumber works just as well. It’s handy to prepare this the night before.
Dark chocolate
A craving for something sweet is only natural, and a small piece of dark chocolate in your desk drawer is a pleasant alternative. Dark chocolate generally contains less sugar than milk chocolate, and the higher the cocoa content, the less sweet it is. Enjoy it in moderation: a couple of squares with your coffee are enough.
A protein shake
A protein shake is perhaps the quickest option for work: powder, water or (plant-based) milk, a quick shake and you’re done. It’s an easy way to top up your daily protein intake on a busy day. Do check what’s in your powder, though, as many ready-made shakes contain unnecessary additives. Curious exactly how much protein you need? Find out in our guide to how much protein you need per day.
What snacks are better than sweets at work?
Choose something containing fibre, protein or unsaturated fat rather than mainly fast-acting sugars. Sweets, biscuits and many bars from the vending machine consist largely of refined sugar and are eaten in no time.
The snacks mentioned above, from edamame to a handful of nuts, actually provide a bit more fibre and protein and are therefore more substantial snacks than a handful of sweets. You don’t need to cut out sweets completely, but keeping a steady supply of better options in your drawer makes choosing much easier when you’re in a rush.
Frequently asked questions about healthy snacks at work
Are nuts a good snack for the office?
Yes, a small handful of unsalted nuts is a practical office snack. Nuts provide unsaturated fat, protein and fibre, and you can simply keep them in a small container in your drawer. Keep the portion small, as nuts are high in calories.
What’s a nutritious snack for the office if there’s no fridge?
Without refrigeration, nuts, dried fruit and dark chocolate work best: they have a long shelf life and can be kept in your desk drawer. Edamame and raw vegetables are best kept in the shared fridge.
How much dark chocolate can you have as a snack?
A few squares of dark chocolate make a lovely treat with your coffee. Dark chocolate is still a treat, so enjoy it in moderation rather than eating a whole bar in one go.
Is a protein shake a handy snack for work?
Yes, a protein shake is quick to make and easy to drink at your desk. It’s a simple way to top up your protein intake on a day when you’ve got little time to cook. When choosing your powder, check the ingredients list.
Looking for a protein shake between meals without any unnecessary additives? Ekopura’s organic protein powders contain only what they should, from organic whey protein to a vegan option. You’ll find the full range in the protein collection.
