Healthy Snacks to Eat at Your Desk

It can be difficult to eat healthily at work, particularly when your co-workers are constantly munching on bags of potato chips and bars of chocolate. Worse still is when doughnuts and pizza are ordered in as a special treat for the entire office! In some offices, we even have to face the daily temptation of vending machines full of sweets and soft drinks. To help you stay on track, we’ve put together some ideas for delicious, long-lasting, healthy snacks to keep in your desk drawer at work, without even having to use the office fridge.

Fresh Fruit


Apples and pears are two of the best fresh fruits to eat in the office. They keep well out of the fridge and contain a lot of fibre to fill you up. Bananas don’t last quite as long but are also a good option to take to work. All these fruits come in their own natural “packaging”, so you don’t even need a container.


Dried Fruit


We often get a sweet craving mid-afternoon. Instead of going for a chocolate bar, have a few pieces of dried fruit such as peaches, apricots or dates. Dried fruit combines well with a handful of nuts or a cup of cooked oatmeal made in the microwave.




Seeds are an excellent source of protein and trace minerals. They’re simple to store in your desk, and they last for a long time. A handful makes a great snack on their own, or you can use them as toppings for yoghurt or oatmeal porridge. Good seeds to look for are pumpkin, sunflower, chia and hemp, which you can also sprinkle onto your salads too.




Keep little sachets of oats in your drawer and make them up in a mug in the microwave. Add a little milk from the office fridge and a sprinkling of cinnamon. This is a filling and warming treat in winter. Be sure to pick the plain, unflavoured oatmeal because the flavoured varieties can contain lots of sugar.




Raw nuts keep for a long time on the shelf and are a good protein and healthy fat combination. Almonds and cashews are popular options, but walnuts, pecans or pistachios are also extremely tasty.


Nut Butter


Nut butter such as peanut or almond butter makes a satisfying, rich treat when spread on crackers or slices of fresh apple. It also goes great with bananas, but always check the label on the jar to make sure the nut butter you choose is sugar-free.




Not all crackers are created equal so be careful with this one. There are some delicious and healthy crackers available which make good bases for your nut butter, hummus or cheese that you can store in the office fridge. Guacamole is also delicious on crackers and is full of healthy oils. Look for the baked, whole wheat variety.




Who says jerky is just for camping? This savoury treat gives you a protein boost that will keep you satisfied for several hours. Make sure you look for a low salt version. Keep a stash of meat sticks in your desk drawer and you’ll never be hungry at work again.




Popcorn must be the ultimate low calorie, low noise snack. Make quick and easy air-popped popcorn in a bowl in the office microwave. Be sure to cover it with a plate before popping it for about three minutes. Keep a blend of red pepper flakes, salt, cumin, turmeric or dried rosemary in your desk drawer to flavour your popcorn.




Low sugar granola makes a tasty snack, dry or mixed in a mug with some milk. Give it a boost with some nuts and dried fruit from your secret stash, and you’ll be fuelled for the rest of the afternoon.




Pouches or small cans of ready-mixed tuna mean that you’ll always have a dip or spread for your crackers. Tuna contains a lot of protein and Omega 3’s. Just keep an eye on the sodium content.




If you really can't resist something sweet, treat yourself now and again with a couple of squares of dark chocolate. Make sure you get a good quality bar that contains over seventy per cent cacao solids or more. You can also try mixing a few chunks in with some Greek yoghurt or with a handful of nuts.


Roasted Chickpeas


Make these yourself at home or buy them ready to go. These savoury, crunchy snacks are the perfect low-fat alternative to chips or peanuts. They are loaded with protein and make a handy stand-by when you’re out of hummus.


Granola Bars


Unless you make these yourself, be careful with this option as many pre-packaged granola bars are full of sugar. Some even contain more calories than a chocolate bar! There are healthy varieties available though consisting mainly of nuts, seeds, dried fruit and oats. Keep a few in your desk drawer to put an instant smile on your face.


Picnic Mix


Picnic mix is so easy to put together yourself at home and keep in a jar at work. You can even portion it into small Ziplock bags. Use a mixture of seeds, nuts, dark chocolate chips and dried fruits like cranberries or sultanas.


Vegetable Chips


Make your own low fat, low sodium vegetable chips at home or purchase some of the yummy varieties available. Vegetables like beetroot, butternut, carrots or sweet potato all work well for this healthy and delicious snack.


Vegetable Muffins


These aren’t something you can keep in your desk drawer for weeks at a time, but most muffins will last for around a week in an airtight container in the fridge. Look for recipes that contain a lot of vegetables such as spinach and feta muffins, or corn and red pepper Mexican style muffins. These are a perfect way to add a few more vegetables into your diet. Make a batch over the weekend to last for the week ahead.


Rice Cakes


Yes, we know- rice cakes aren’t the tastiest snack to have on their own. But they do make wonderful low-fat carriers for hummus, avocado, tuna or nut butter. For a sweet treat, try adding a dollop of cottage cheese with a drizzle of honey.


So, when you’re busy with a big project and don’t have time to put lunch together or stop to eat a proper meal why not use one of our snack ideas? They’ll keep you fuelled without piling on the sugar or calories, and they'll keep your blood sugar stable and your energy levels high throughout the day.

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