6 Healthy Snacks to Keep at Your Desk, No Fridge Necessary

A registered dietitian suggests desk-friendly snack ideas for squashing midday hunger


At one point or another during the workday, most of us find ourselves looking for something to munch on.

Whether your stomach starts growling between breakfast and lunch or during that 3 p.m. midday slump, the best way to make sure that your at-work snacks stay healthy is to stock your desk with nutritious options.

Nutritious meaning: snacks that will boost your energy and help you stay satisfied until it’s time for your next meal.

By keeping a few healthy snacks on hand, not only will you easily be able to squash midday hunger (which can be key for preventing overeating at meals later on), but you can also help yourself avoid less nutritious options that often pop up in offices, like bagel buffets at meetings and celebratory sweets.

Need some ideas? Try a few of the non-perishable, desk-side snacks below — all are dietitian-approved.

(Photo Credit: Flickr/geishaboy500)

1. Pistachios and Fruit
Jo Bartell, M.S., R.D., C.D.N., head of coaching at Rise, an app that pairs users with personal nutrition coaches for healthy eating guidance and advice, recommends keeping shelled pistachios and fresh fruits like apples or pears on hand. Just make sure to portion out a one-ounce serving size when you crack into the pistachios.

2. Rice Cakes and Nut Butter
Bartell also recommends mini brown rice cakes and nut butters. “Individual nut-butter packets like from Justin's or Barney Butter are great to keep at work,” she said.

(Photo Credit: Flickr/bastique)

3. Make Your Own Trail Mix
Bartell suggests combining 1/4-cup portions of dried fruit, like dried cranberries, goji berries or raisins and nuts, like almonds, pistachios, cashews or walnuts with one crumbled square of dark chocolate.

4. Whole Wheat Cereal
“Look for varieties that have less than 10 grams of sugar, more than five grams of protein and more than three grams of fiber per serving,” Bartell said. “And make sure to measure out a single serving when snacking.”

5. Air-Popped Popcorn
Bartell recommends popcorn because it’s high in fiber and is a whole grain. Plus, three to four cups counts as one serving size and only amounts to about 120 calories. To add some flavor, drizzle it with olive oil and sprinkle Parmesan cheese and pepper.

(Photo Credit: Shutterstock)

6. DIY Energy Bars
Many at-home energy bar recipes don’t even require baking. For example, you can mix rolled oats, almonds, almond butter, honey and dried cranberries, press the mixture into a flat baking dish, refrigerate it overnight and then cut the chilled mold into single-serving squares that you can easily store in a sealed container at your desk.

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