13 Healthy Snacks for Work to Power Your Busy Day

Is there anything worse than that mid-afternoon energy slump? You know, the one that has you reaching for the nearest sugary pick-me-up. We’ve all been there and felt the inevitable crash!

But your workday doesn’t have to be a series of sugar highs and energy crashes. With a little prep work, you can fuel your body with snacks that actually sustain you. 

Today, we’re sharing our favorite healthy snacks for work to give you inspiration. Each example is easy to prepare, delicious, and perfect for keeping at your desk or in the office fridge. Popcorn makes the list, of course — but we've got plenty of other options to keep your snack game interesting all week long!

Tips for Healthy Snacks to Bring to Work 

Before we get into our healthy snack ideas for work, we want to share the following advice: 

• Prep in advance: Sunday evening batch prep makes healthy snacking a breeze. 

• Portion control: Use small containers to pre-portion healthy snacks to keep at work

• Stay hydrated: Sometimes thirst masquerades as hunger

• Mix it up: Rotate between sweet, savory, crunchy, and smooth healthy snacks to munch on at work

• Balance macros: Include protein, healthy fats, and complex carbs for sustained energy

1. Gourmet Popcorn

It's no secret we love popcorn here at Popsmith, but what you might not know is that it’s a whole grain and naturally low in calories. 

Now air popped popcorn is the healthiest type of popcorn at only 30 calories per cup, but it’s dry and tastes bland. And don’t get us started on microwave popcorn. You should skip it completely, what with all its mystery ingredients.   

Making a batch of stovetop popcorn with your Popper gives you the perfect balance — it’s healthier than microwave popcorn with far better flavor than air popped.  

Store it in portioned containers for the week and try these healthy topping ideas:

• Savory herb mix: Toss popcorn with a little olive oil, dried rosemary, thyme, and a pinch of sea salt

• Nutritional yeast: For a cheesy flavor without the dairy (plus B vitamins!)

• Cinnamon spice: A light dusting of cinnamon and a tiny bit of coconut sugar satisfies sweet cravings

• Curry blend: A pinch of turmeric, cumin, and coriander for an antioxidant boost

2. Veggie Sticks with Protein-Packed Dip

Slice bell peppers, cucumbers, and carrots at the beginning of the week, then pair them with:

• Greek yogurt mixed with herbs and a touch of lemon

• Homemade hummus (classic chickpea or try edamame for variety)

• White bean dip with roasted garlic

3. Energy Bites

Next on our list of healthy snacks for work are these energy bites. These no-bake treats are great for when you need sustained energy. All you need to do is:

• Mix 1 cup rolled oats, ½ cup nut butter, ⅓ cup honey, 2 tablespoons chia seeds, and ¼ cup dark chocolate chips.

• Roll into bite-sized balls and refrigerate.

• Grab 2-3 when you need a boost!

4. Greek Yogurt Parfait

Greek yogurt has roughly twice the protein of regular yogurt, helping you feel fuller longer. It also has gut-friendly probiotics to keep your immune system strong. 

To make your yogurt parfait, layer plain Greek yogurt, fresh berries or pomegranate seeds, and low-sugar granola in a small jar and drizzle honey over it. Other topping options would be chia seeds and ground flaxseed. 

5. DIY Trail Mix

Pre-packaged trail mix can be loaded with sugar, so make your own with:

• Raw nuts (ex. almonds, walnuts, pistachios)

• Seeds (ex. pumpkin, sunflower)

• Leftover popcorn 

• A small amount of dried fruit

• A few dark chocolate chips for satisfaction

6. Avocado Toast Crackers

Love avocado toast? Spread creamy avocado (or guac) onto whole grain crackers, sprinkle everything bagel seasoning and red pepper flakes, and you’ve just made yourself the snack version of that. You’ll enjoy munching on these healthy work snacks the whole afternoon!  

7. Hard-Boiled Eggs

Simple but effective — prep a batch on Sunday for an easy protein-packed snack all week. Sprinkle with a little sea salt and pepper, or use smoked paprika for extra flavor.

8. Roasted Chickpeas

Can’t resist potato chips? Roasted chickpeas are a crunchy, high-fiber alternative. Here’s how to prepare them:

• Drain and dry a can of chickpeas.

• Toss with olive oil and your favorite spices (try smoked paprika, garlic powder, or curry powder).

• Roast at 400°F for 25-30 minutes until crispy.

9. Apple Slices with Nut Butter

This combination gives you the perfect balance of carbs, healthy fats, and protein. Simply slice an apple, store it in a container with a squeeze of lemon juice to prevent browning, and pack a tablespoon of almond or peanut butter in another container. 

10. Protein-Packed Smoothie

For busier days, prep these ingredients in freezer bags, then blend almond milk or water when ready:

• Handful of spinach (you won't taste it, swear!)

• Half a banana

• ¼ cup frozen berries

• 1 tablespoon nut butter

• Protein powder (optional)

11. Chia Pudding

Chia pudding is an omega-3 rich snack that satisfies your sweet tooth AND packs serious nutrition with every bite.

Here’s how to prep this healthy snack to bring to work:

• Mix 3 tablespoons of chia seeds with 1 cup of low-fat or plant-based milk

• Add vanilla extract and a touch of maple syrup

• Let it sit overnight in the fridge

• Top with fresh fruit and cinnamon before eating

12. Savory Vegetable Muffins

These require a little prep before the week starts, but they’re so worth it! Here are the steps: 

• Combine eggs, grated zucchini, bell peppers, carrots, and herbs

• Sprinkle cheese or nutritional yeast

• Bake in muffin tins for about 20 minutes and freeze or refrigerate

• Reheat in the office microwave and enjoy  

13. Stuffed Sweet Potatoes

For days when you need extra fuel, a healthy snack to bring to work is stuffed sweet potatoes. These offer substantial sustenance.  

Just roast small sweet potatoes in advance and pack separate containers with toppings like black beans, salsa, and Greek yogurt. Then you can reheat the potatoes in the office microwave and add the toppings.

Snack Smart, Work Smart

The right healthy snacks can make your long day at work a lot more bearable. 

While you can’t go wrong with any of the stuff on this list, we’ll always be partial to popcorn (especially if it’s made in our Popper). It’s one of the most versatile snacks around and practically impossible to get tired of. Beyond that, it’s a good source of fiber and will keep you satisfied. 

Looking for extra snack inspiration? Check out our popcorn recipes and healthy popcorn topping ideas for even more ways to enjoy your favorite whole grain!