10 Healthy Snack Packs For Work
Stay Energized & Focused With These Nutrient-Dense Snack Ideas
Eating well at work is more than just a way to curb hunger between meetings and to-dos, it directly impacts your performance, energy levels, and long-term health. A well-balanced snack can help regulate blood sugar levels, prevent mid-day energy crashes (hello 3 PM slump), and keeps your metabolism steady throughout the day.
However, with busy schedules, finding time to eat healthy at work can be a challenge (trust me, I know). That’s why I’ve put together a list of easy, portable, and nutrient-packed snack ideas that will keep you feeling full, focused, and fueled. From protein-rich options to sweet tooth snacking, this guide has something for everyone.
How To Snack Healthy At Work
Smart snacking isn’t just about choosing “healthy” foods, it’s about balancing macronutrients to optimize energy levels and satiety. Here is how I like to build the perfect snack for work:
1. Balance Protein, Healthy Fats & Fiber
A combination of protein, fiber, and healthy fats prevents blood sugar spikes and keeps you full for longer. Good sources include nuts, almond butter (we love Georgia Grinders), Greek yogurt, and high-quality protein sources like eggs or jerky sticks are portable and easy to pack.
2. Choose Whole, Minimally Processed Foods
Many packaged snacks contain refined sugars and processed ingredients that can contribute to inflammation and cravings. Instead, opt for whole foods like berries, boiled eggs, and 5-minute chia pudding, which provide essential vitamins, minerals, and antioxidants.
3. Opt for Portable & Prep-Friendly Options
Busy work days require portable snacks that are easy to store and consume. Focus on homemade snack packs, overnight parfaits, or single-serve options you can keep in your desk like bone broth packets or homemade trail mix.
4. Stay Hydrated
Dehydration can mimic hunger, leading to unnecessary snacking. Keep a water bottle at your desk with an electrolytes mix (we like: Redmond Relyte) to ensure your body is staying hydrated while obtaining essential minerals to combat post-lunch fatigue.
10 Healthy Snack Packs For Work
1. Hard-Boiled Eggs Wrapped in Seaweed + Berries + Nuts
This snack pack delivers high-quality protein, essential fats, and antioxidants in a super easy, portable format.
Why It’s Great for Work:
- Eggs provide complete protein, B vitamins, and choline, which supports brain function.
- Seaweed is a natural source of iodine, essential for thyroid health, and contains prebiotic fibers that support gut bacteria.
- Berries offer polyphenols and fiber to stabilize blood sugar.
- Nuts supply monounsaturated fats and minerals like magnesium, which helps with stress regulation.
Snack Pack Prep:
- Wrap hard-boiled eggs in roasted seaweed sheets for added crunch and umami flavor.
- Pair with a mix of almonds, walnuts, and cashews for healthy fats.
- Add a handful of fresh or dried berries for natural sweetness.
2. Chia or Basil Seed Pudding with Almond Butter & Berries
This fiber-rich, omega-3-packed pudding is perfect for digestion, energy, and gut health. It takes 5 minutes to make the night before and travels beautifully in any jar or container with a lid.
Why It’s Great for Work:
- Chia seeds contain plant-based omega-3s (ALA), helping reduce inflammation and improve brain function.
- Basil seeds (link: Zen Basil Organic Edible Basil Seeds) are also high in ALA, provide twice the fiber and iron compared to chia, making them a great alternative for those who find chia harder to digest.
- Almond butter adds healthy fats and protein for sustained energy.
- Berries provide antioxidants and vitamin C to combat oxidative stress.
Ingredients:
- 2 tbsp chia or basil seeds
- ½ cup almond milk (or milk of choice)
- ¼ tsp vanilla extract
- 1 tsp maple syrup (or preferred sweetener)
Instructions:
- Mix all ingredients in a jar, shake well, and refrigerate overnight.
- If the consistency is too thin after 30 minutes, stir in ½ tsp more basil or chia seeds and let it thicken.
- Before eating, top with berries, almond butter, or unsweetened cacao nibs.
3. Greek Yogurt Parfait with Berries, Flaxseeds & Cacao Nibs
This high-protein, probiotic packed snack is great for sustained energy and offers a little sweet pick-me up around that 3 PM slump that won’t spike your blood sugar! Plus, it requires almost no effort to make the night before and have ready to take with you to work.
Why it’s great for work:
- Greek yogurt is rich in probiotics, protein, and calcium. (Try Nancy’s Organic Greek Probiotic Yogurt or Fage Greek Yogurt).
- Berries provide fiber and polyphenols, which feed beneficial gut bacteria.
- Flaxseeds are a great source of fiber and omega-3s.
- Cacao nibs add a dose of antioxidants and magnesium.
Snack pack prep:
- Layer ¾ cup Greek yogurt with ½ cup frozen organic antioxidant blend (cherries make it taste like pie!).
- Sprinkle with ½ tbsp ground flaxseed and a pinch of cacao nibs.
- Refrigerate overnight for a soft, creamy texture. Grab + go in the AM!
👉 Looking for more blood sugar friendly snack ideas? Check out this guide to the best snacks for diabetics for additional inspiration.
4. Bone Broth Packets (ideal for those back-to-back meeting days)
For a warm, collagen-rich snack, bone broth is an excellent and easy option. Just mix with hot water!
Why It’s Great for Work:
- High in collagen to support joint, skin, and gut health.
- Provides electrolytes like sodium and potassium, helping with hydration.
- Amino acids (glycine & proline) support digestion and immune function.
Snack Pack Prep:
- Keep single-serving bone broth packets at your desk.
- Simply mix with hot water for a quick protein-packed, soothing, gut-friendly drink.
5. Green Apple, Almond Butter & Grass-Fed Jerky Stick
This blood sugar-balancing snack pack combines fiber, healthy fats, and protein for sustained energy and satiation.
Why It’s Great for Work:
- Green apples have a lower glycemic index than red apples, making them ideal for blood sugar control. Just remember to eat the skin, it’s where all the antioxidants are! 😉
- Almond butter, or any nut butter for that matter can be very satiating, as the monounsaturated fat content can help slow gastric emptying, keeping you full. Plus, it provides vitamin E, magnesium, and a little protein boost. We love Georgia Grinders nut butters!
- Jerky sticks (preferably grass-fed) are a great on-the-go protein source with iron and B vitamins for energy. Easy to leave in your desk drawer! We recommend Snack Mates, The New Primal or Paleo Valley
Snack Pack Prep:
- Slice a small green apple and pair it with 1-2 tbsp almond butter.
- Add a grass-fed jerky stick for a protein boost.
6. Nut & Dried Fruit Mix
A classic and nutrient-dense snack, a mix of nuts and dried fruit provides a balance of protein, healthy fats, and natural sugars for quick energy. If you opt for a store bought one, be careful to choose a trail mix without added sugar (honey, maple, coconut sugar, etc.) OR keep it under 3 grams. Living Intentions, Daily Crunch and Thrive Market are three brands with little or no sugar and include sprouted nuts and seeds making them higher in vitamins and minerals and easier to digest!
Why it’s great for work:
- High in fiber to keep you fuller, longer, and provides antioxidants
- Perfect to DIY in a large container to keep at your desk
- Provides long-lasting energy
Try this mix at home:
- ¼ cup dry roasted almonds, pumpkin seeds, cashews
- 2 tbsp dried fruit of choice
- 1 tbspcoconut flakes
7. DIY Bento Box with Seed Crackers, Turkey Rolls & Fruit
This balanced bento-style snack box is packed with protein, fiber, healthy fats, and antioxidants. It gives you the satisfaction of grazing while keeping your blood sugar in check.
Why It’s Great for Work:
- Seed crackers are nutrient-dense and fiber-packed crackers made from flaxseeds and whole food ingredients, providing omega-3s, lignans, and prebiotic fiber to support gut health and reduce inflammation.
- Turkey rolls offer lean protein and essential amino acids, helping stabilize blood sugar and support muscle repair.
- Fruit adds natural sweetness along with polyphenols and fiber to slow glucose absorption and provide steady energy.
Snack Pack Prep:
- 2–3 slices of turkey breast, (choose any variation below) rolled up and sliced in 4 pieces for easy eating.
- Flackers or Ella’s Flats for crunch and fiber.
- A small serving of fresh fruit (berries, apple slices, or grapes).
- Tip: Make it a lunch and add extra veggies, 2 hard-boiled eggs, and some hummus!
Turkey Roll-Up Ideas We Love:
Creamy & Crunchy: Thin layer of goat cheese or hummus + chopped walnuts or almonds
Mediterranean-Inspired: Hummus + cucumber & roasted red pepper
Savory-Sweet Girl: Almond butter or 1 tbsp cream cheese + thin apple slices
Avocado & Microgreens: Mash avocado + microgreens or sprouts for an extra nutrient boost.
8. Hummus & Veggies
A classic snack pack we all know and love. This snack provides a powerful combination of fiber, plant-based protein, and vitamin C. There’s a reason we always default back to it!
Why It’s Great for Work:
- Hummus is rich in plant-based protein and fiber, keeping you full without spiking blood sugar.
- Colorful veggies (carrots, sugar snap peas, bell peppers, cucumbers) provide vitamin C, potassium, and phytonutrients.
Snack Pack Prep:
- Portion out ½ cup hummus in a small container.
- Slice up cucumbers, carrots, and bell peppers for dipping.
- Store in an airtight container for freshness.
Snacking at work doesn’t have to mean processed, “energy” bars or vending machine picks. By spending 5-10 minutes the night before prepping a nutrient-dense option, you can maintain focus, prevent energy crashes, and support your entire work day without a 3 PM crash.
What’s your go-to healthy work snack? Let me know in the comments below! 😊
