Healthy Snacks to Keep in Your Desk or Backpack

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For many of us, snacking is a necessary part of our daily routine. But with the seemingly endless options of chips, candy, and other unhealthy snacks readily available, maintaining a healthy diet can be a challenge. The good news is that making healthy snack choices doesn’t have to be difficult. By keeping a few simple snacks on hand, you can curb cravings and keep your body fueled throughout the day. In this article, we’ll explore a variety of delicious and easy-to-make healthy snacks that you can keep in your desk or backpack for weight loss. From fresh fruits and veggies to nuts and seeds, there’s something for everyone in this list. So, without further ado, let’s dive in!

Fruits and Vegetables

Fruits And Vegetables
When it comes to healthy snacking, opting for fruits and vegetables is always a wise choice. These nutrient-packed snacks not only help with weight loss, but also provide essential vitamins and minerals for overall health. If you’re looking for some delicious and satisfying ways to incorporate more fruits and veggies into your snack routine, try these ideas that pair perfectly with flavorful dips and spreads.

Apples and Almond Butter

One delicious and healthy snack option that you can easily keep in your desk or backpack is sliced apples with almond butter. Apples are full of fiber and vitamins, while almond butter provides a good source of protein and healthy fats.

To prepare this snack, start by washing and slicing a fresh apple into thin, bite-sized pieces. Next, scoop some almond butter onto a small container or jar. You can either spread the almond butter onto each apple slice or dip them into it.

Almond butter is a great alternative to peanut butter for those with allergies, but it’s important to choose one that doesn’t have added sugars or oils. Look for a natural and unsweetened option that’s made with only almonds.

This snack is not only delicious and satisfying, but it also provides a good balance of nutrients to keep you energized throughout the day. Plus, the portable nature of sliced apples and small jars of almond butter make this a convenient and mess-free snack to take on-the-go.


  • Choose fresh and seasonal apples for the best taste and quality.
  • Pre-slice the apples ahead of time for an even more convenient snack option.
  • Try sprinkling some cinnamon on top of the almond butter for added flavor.
  • Store almond butter in a cool and dry place to prevent it from getting too liquidy or separated.

Carrots and Hummus

One healthy snack option to keep in your desk or backpack for weight loss is the combination of carrots and hummus. Carrots are an excellent source of fiber, vitamin K, and beta-carotene, which can improve eye health and boost immune function. Hummus, on the other hand, is a chickpea-based dip that is high in protein and healthy fats, which can help you stay full and satisfied between meals.

To prepare this snack, simply cut up some fresh carrots into sticks, and pack them in a container along with a few tablespoons of hummus. The combination of crunchy, sweet carrots and creamy, savory hummus makes for a delicious and satisfying snack at any time of day.

Here is a table summarizing the nutritional information of this snack:

Nutrient Carrots (1 medium) Hummus (2 tbsp)
Calories 25 70
Protein 0.6 g 2.2 g
Fat 0.1 g 5.5 g
Carbohydrates 6 g 4.6 g
Fiber 1.5 g 1.3 g
Sodium 42 mg 130 mg

As you can see, this snack is low in calories and high in both fiber and protein, which makes it a great option for weight loss and overall health. So next time you’re looking for a healthy snack, try pairing carrots and hummus for a satisfying and nutritious treat.

Grapes and Cheese Cubes

One delicious and healthy snack option to keep in your desk or backpack for weight loss is a combination of grapes and cheese cubes. This snack provides you with the necessary nutrients and energy to stay focused and productive throughout the day.

Grapes are a low-calorie fruit that is high in vitamins C and K, as well as antioxidants. They are also packed with fiber, which helps manage hunger and prevents overeating. Cheese, on the other hand, provides satiety and is packed with calcium, protein, healthy fats, and other essential nutrients.

To ensure that your grapes and cheese cubes are always fresh and ready to eat, store them in separate air-tight containers in your backpack or desk. You can also use an html table to keep track of your portions and calories:

Snacks Serving Size Calories
Grapes 1 cup 104
Cheese cubes 1 oz 114

Make sure to choose low-fat cheese options to keep the calorie count low. This snack is the perfect combination of sweet and tangy flavors and will keep you satisfied until your next meal.

Celery and Peanut Butter

One healthy snack option that you can easily keep in your desk or backpack is celery and peanut butter. Celery is a low-calorie vegetable high in fiber and a good source of vitamins and minerals. On the other hand, peanut butter is a protein-rich food that will provide your body with the necessary fuel to keep you going throughout the day.

One way to make this snack is by cutting celery into bite-size pieces and spreading a tablespoon of peanut butter on top of each piece. Alternatively, you can put peanut butter in a small container and dip the celery sticks in it.

Celery and peanut butter snack is a quick and easy option that will keep you satisfied until your next meal. It is perfect for those who lead a busy lifestyle and need a snack that is easy to prepare and eat on-the-go. This snack option is not only healthy but also tasty, thanks to the crunchy texture of the celery and the creamy texture of the peanut butter.

Here are some more reasons why celery and peanut butter are a great snack option:

  • Low in calorie: This snack is a low-calorie option that will not ruin your diet plans.
  • Rich in fiber: Celery is high in fiber, which is essential for digestive health and helps keep you full for longer.
  • Good source of protein: Peanut butter is a rich source of protein, which is important for muscle maintenance, repair, and growth.
  • Easy to prepare: This snack is super easy to prepare, requires no cooking, and can be made in advance.

Celery and peanut butter make a perfect combination of crunchy and creamy textures that will keep you feeling satisfied and energized. It is a snack that you can add to your daily routine for weight loss or just a healthy lifestyle.

Protein-Packed Snacks

Protein-Packed Snacks
When weight loss is your goal, it’s important to ensure that your body receives enough protein. Protein is an essential nutrient that helps to build and repair muscle tissue and also satiates your hunger, making it easier for you to resist unhealthy snacks. Luckily, there are numerous protein-packed snacks that are both convenient and delicious. These snacks will ensure that you stay full and energized throughout the day, while also supporting your weight loss goals. Let’s take a look at some of the best options.

Hard-Boiled Eggs

If you’re on the lookout for a wholesome and filling snack, you might want to consider adding hard-boiled eggs to your list of go-to options. Not only are they low in calories, but also packed with protein, healthy fats, and essential nutrients.

Here are some benefits of hard-boiled eggs:

  • They are rich in high-quality protein that can help you feel full for longer and regulate your appetite.
  • One large egg contains only about 78 calories, making it a perfect low-calorie snack option that won’t interfere with your weight loss goals.
  • They are an excellent source of choline, which is an essential nutrient that promotes brain health and helps transport fat throughout the body.
  • Eggs also contain antioxidants like lutein and zeaxanthin that can protect your eyes from harmful UV rays and reduce the risk of age-related eye diseases.

If you’re short on time, hard-boiled eggs can be easily prepared in bulk and stored in the fridge for later use. To create a batch of hard-boiled eggs, place the eggs in a saucepan and cover them with water. Bring the water to a boil, then remove the pan from the heat and let it sit for about 10-12 minutes. Finally, transfer the eggs to a bowl of ice-cold water to stop the cooking process.

Here are some ideas for incorporating hard-boiled eggs into your snack routine:

  • Slice the eggs in half and sprinkle them with a pinch of sea salt and black pepper for a quick and satisfying snack.
  • Add hard-boiled eggs to a salad or a sandwich for an extra protein boost.
  • Create a batch of deviled eggs by mixing the yolks with avocado, Greek yogurt, or dijon mustard.
  • Make an egg salad with chopped hard-boiled eggs, Greek yogurt, diced celery, and fresh herbs like parsley and chives.

Hard-boiled eggs are a nutritious, versatile, and easy-to-prepare snack that can support your weight loss goals while providing a range of health benefits.

Turkey Jerky

Turkey jerky is a tasty and protein-packed snack that can be easily stored in your desk or backpack. It is a great option for anyone looking to satisfy their hunger cravings while trying to lose weight.

One serving of turkey jerky (28 grams or about 1 ounce) contains approximately 11 grams of protein and only 119 calories. It is low in fat and carbohydrates, which makes it a great choice for people who are following a low-calorie or low-carb diet.

Below is a table summarizing the nutritional content of turkey jerky:

Nutrient Amount per 1 oz (28g) serving
Calories 119
Protein 11g
Fat 3g
Carbohydrates 8g
Sodium 590mg

Turkey jerky is also a good source of several essential vitamins and minerals. One serving can provide up to 16% of the recommended daily intake of niacin, 13% of the recommended daily intake of vitamin B6, and 11% of the recommended daily intake of phosphorus.

However, it is important to note that not all turkey jerky products are created equal. Some brands may contain added sugars, artificial preservatives, and high amounts of sodium. It is always a good idea to check the label and ingredients list before purchasing.

When choosing a turkey jerky product, look for ones made from turkey breast or other lean cuts of meat. Also, aim for ones that are lower in sodium and do not contain added sugars or preservatives. This will help ensure that you are getting a high-quality snack that will contribute to your weight loss goals.

Roasted Chickpeas

Roasted chickpeas are a crunchy and delicious snack that is high in fiber and protein. Chickpeas are versatile and have a subtle nutty taste that pairs well with a variety of flavors. One of the best things about roasted chickpeas is that they are easy to make at home. Here’s how to make roasted chickpeas in four simple steps.

1. Preheat your oven to 400 degrees Fahrenheit.
2. Rinse and drain a can of chickpeas and pat them dry with a paper towel.
3. Toss the chickpeas in a mixture of spices and oil. You can use any spices you like, but some popular options include cumin, paprika, garlic powder, and cayenne pepper.
4. Spread the chickpeas out in a single layer on a baking sheet and bake for 25-30 minutes, or until they are crispy and golden brown.

Some of the benefits of roasted chickpeas, besides being a tasty snack, are their high fiber content which can help promote digestive health, and protein content which can help you feel fuller for longer.

No matter how you choose to enjoy roasted chickpeas – on their own, in a salad, or as a crunchy topping for soups and stews – they are a healthy and satisfying snack. Additionally, roasted chickpeas have a long shelf life and can easily be stored in an air-tight container for a quick snack on-the-go. So, next time you’re in the mood for a snack, consider giving roasted chickpeas a try.

Cottage Cheese and Berries

One delicious and nutritious snack option to keep in your desk or backpack is cottage cheese with fresh berries. This satisfying snack is packed with protein and fiber, which can help keep you feeling full for longer periods of time.

Cottage Cheese and Berries Nutritional Information:

Food Calories Protein Fiber Sugar
Cottage Cheese (1/2 cup) 81 14g 0g 2g
Blueberries (1/2 cup) 42 0.5g 2g 7g
Strawberries (1/2 cup) 23 0.5g 1.5g 4.5g

As shown in the nutritional information table, half a cup of cottage cheese has 14 grams of protein and only two grams of sugar. This makes it a great option to help you stay full and focused throughout the day. Add some fresh blueberries or strawberries for a tasty and low-calorie twist. Half a cup of blueberries has only 42 calories and two grams of fiber, while half a cup of strawberries has only 23 calories and 1.5 grams of fiber. Combining cottage cheese with berries provides a balance of nutrients that your body will thank you for.

To prepare this snack, simply mix your choice of berries with a half-cup of cottage cheese in a portable container. You can also add a sprinkle of cinnamon or a drizzle of honey for sweetness. Enjoy this protein-packed and delicious snack as a mid-day pick-me-up or as a post-workout recovery option.

Nuts and Seeds

Nuts And Seeds
When it comes to healthy and filling snacks, nuts and seeds are a great option to keep on hand. Packed with protein, fiber, and healthy fats, these small but mighty snacks can keep you satisfied between meals and even help with weight loss. Plus, they are easy to pack and store in your desk or backpack for a quick and convenient snack on the go. Let’s take a look at some of the best nuts and seeds to add to your snack arsenal.

Trail Mix

Trail mix is a delicious and nutritious snack that is perfect for on-the-go. It is easy to make and can be customized to your liking. Here are some items that you can include in your trail mix:

  • Nuts: Nuts are a great source of protein, healthy fats and fiber. You can use any type of nuts you like, such as almonds, cashews, or pecans.
  • Seeds: Seeds are also a good source of protein and healthy fats. Some seeds you can add to your trail mix include pumpkin seeds or sunflower seeds.
  • Dried Fruit: Dried fruit adds sweetness and texture to your trail mix. Some good options include raisins, cranberries, or apricots.
  • Whole Grain Cereal: Whole grain cereal can add crunch to your trail mix. Try adding some Cheerios or Chex cereal.
  • Dark Chocolate Chips: Chocolate chips can add a touch of sweetness to your trail mix. Make sure to choose dark chocolate, which is lower in sugar and higher in antioxidants.

To make your trail mix, simply mix all of the ingredients together in a bowl or bag. You can portion out the mix into small Ziploc bags for a convenient snack that you can easily take with you to work or school.

Trail mix is a great snack choice because it is portable, filling, and provides a good mix of protein, healthy fats, and carbs. It is also easy to customize to your liking, so feel free to experiment with different combinations of nuts, seeds, dried fruit, and whole grains.


Pistachios are a delicious and healthy snack option that can easily fit in your desk or backpack for weight loss. These nuts are a good source of protein, fiber, and healthy fats which can help keep you feeling fuller for longer.

One ounce of pistachios (about 49 kernels) contains around 160 calories, which makes them a great low-calorie snack option. Additionally, they are rich in several important vitamins and minerals such as copper, magnesium, and vitamin B6 which provide numerous health benefits.

One easy way to incorporate pistachios into your snack routine is by creating a homemade trail mix. Mix together a handful of pistachios with some dried fruits like cranberries or raisins and a small portion of dark chocolate or yogurt-covered raisins for a satisfying and nutritious snack.

Here is a breakdown of the key nutrients found in a 1-ounce serving of pistachios:

Calories: 160
Protein: 6 grams
Fat: 13 grams
Carbohydrates: 8 grams
Fiber: 3 grams
Sugar: 2 grams
Vitamin B6: 24% of the Daily Value (DV)
Thiamin: 16% of the DV
Phosphorus: 14% of the DV
Copper: 18% of the DV
Magnesium: 8% of the DV

Incorporating pistachios into your snack routine is a great way to boost your intake of important nutrients while still keeping your calorie intake in check. So next time you’re looking for a healthy and satisfying snack, reach for a handful of these delicious nuts.


Walnuts are an excellent snack to keep in your desk or backpack for weight loss. Not only are they high in protein, fiber, and healthy fats, but also they are a good source of antioxidants and other nutrients. Adding walnuts to your diet can help reduce blood pressure, improve brain function, and lower the risk of heart disease.

Here are some ways to incorporate walnuts as a healthy snack:

  • Mix walnuts with dried cranberries and dark chocolate chips for a sweet and crunchy trail mix.
  • Sprinkle walnuts on top of a yogurt parfait for a nutty and nutritious breakfast or snack.
  • Make a batch of homemade granola bars with walnuts, oats, and honey for a filling and delicious snack on-the-go.
  • Pair walnuts with a slice of pear and a wedge of brie cheese for a tasty and satisfying snack.

It’s important to note that while walnuts are a healthy snack, they are also high in calories. It’s easy to overeat nuts, so be mindful of your portion sizes. A small handful of walnuts (about 1/4 cup) is a good serving size. Also, keep in mind that some packaged trail mixes may contain added sugars and unhealthy fats, so be sure to read the labels and choose a mix that is low in sugar and high in protein and fiber.

Pumpkin Seeds

Pumpkin seeds are small but mighty when it comes to nutrition. They are an excellent source of protein, fiber, and essential minerals like magnesium, zinc, and iron. Incorporating pumpkin seeds into your snack routine can not only help with weight loss but also improve your overall health.

Here is a breakdown of the nutritional value of 1 ounce (28 grams) of pumpkin seeds:

Nutrient Amount
Calories 126
Protein 5.5 grams
Fiber 1.7 grams
Total Fat 11 grams
Magnesium 37% of the Daily Value (DV)
Zinc 23% of the DV
Iron 23% of the DV
Potassium 5% of the DV

In addition to their impressive nutrient profile, pumpkin seeds are also easy to include in your snacks. You can eat them raw or roasted, and they pair well with other healthy ingredients like nuts, dried fruits, and dark chocolate.

A delicious and filling snack idea using pumpkin seeds is to make your own trail mix by combining them with almonds, dried cranberries, and dark chocolate chips. This snack provides a balance of protein, healthy fats, and carbohydrates to keep you energized throughout the day while aiding weight loss efforts.

Low-Calorie Snacks

Looking for snacks that are both low in calories and satisfying can be a challenging task. You might often find yourself having to make the difficult choice between something that tastes good and something that won’t sabotage your weight loss goals. Luckily, there are plenty of healthy options that check both boxes. In this section, we will explore some of the best low-calorie snacks to keep in your desk or backpack that will leave you feeling full and fueled for the rest of your day.


Popcorn is a classic snack that can be a great option for weight loss. It’s high in fiber and low in calories, making it a filling snack that won’t derail your diet. When choosing popcorn, it’s important to opt for air-popped or low-fat microwave varieties instead of butter-drenched versions.

Here are some popcorn options to consider:

  • Plain air-popped popcorn
  • Low-fat microwave popcorn
  • Powdered popcorn seasonings in flavors such as garlic, jalapeño, or parmesan
  • Cinnamon or cocoa powder sprinkled on top of plain popcorn for a sweet treat

It’s important to avoid pre-packaged popcorns that are loaded with salt, sugar, or other unhealthy additives. Making your own popcorn or choosing plain options with added seasonings can be a tasty and healthy snack to keep in your desk or backpack for weight loss.

Rice Cakes and Peanut Butter

Rice cakes are a great snack option, as they are low in calories and can easily be paired with toppings to create a satisfying snack. One popular topping to try is peanut butter. Peanut butter is high in protein and healthy fats, which can help to promote satiety and keep you feeling full for longer.

To make this snack, simply spread a tablespoon of peanut butter on top of a plain rice cake. You can also sprinkle some chia seeds or sliced bananas on top of the peanut butter to add some extra texture and flavor to your snack. Another variation of this snack is to use almond butter instead of peanut butter.

It’s important to choose a natural peanut butter or almond butter that doesn’t contain added sugars or preservatives. Look for a brand that has minimal ingredients and is made with just nuts and perhaps a bit of salt. This can help to keep the overall calorie count of the snack low while still providing important nutrients.

Rice cakes and peanut butter is a delicious and easy snack option that can help to keep you fueled throughout the day. Try packing a few rice cakes and a jar of nut butter in your backpack or desk drawer for a satisfying snack on-the-go.

Cucumber Slices with Tzatziki

One low-calorie, refreshing snack option is cucumber slices with tzatziki dip. Tzatziki is a Greek yogurt-based dip that is low in calories and high in protein. Cucumbers are also naturally low in calories and high in water content, making them a great choice for weight loss. Here is how to prepare this healthy snack:

  1. Wash and slice the cucumber: Rinse a cucumber under cold water and pat it dry. Cut off the ends, then slice the cucumber into rounds or sticks.
  2. Make the tzatziki: In a small bowl, combine 1/2 cup of plain Greek yogurt, 1/2 cup of grated cucumber, 1 tablespoon of lemon juice, 1 clove of minced garlic, 1 tablespoon of chopped fresh dill, and a pinch of salt. Mix well to combine.
  3. Serve: Place the cucumber slices on a plate or in a container, and spoon the tzatziki dip into a small bowl. Enjoy as a mid-day snack, or pack it in your lunchbox for work or school.

Not only is this snack low in calories, but it also provides a good dose of fiber, protein, and vitamin C. The tzatziki dip adds a tangy and flavorful element to the refreshing cucumbers that will leave you feeling satisfied and energized. Give this healthy snack a try next time you need a pick-me-up during the day!

Rice Crackers and Hummus

Another great low-calorie snack option to keep in your desk or backpack is rice crackers and hummus. Hummus is a creamy dip made from chickpeas and spices, and rice crackers are a light and crunchy snack that pairs perfectly with hummus. This snack is also gluten-free and vegan, making it a great option for those with dietary restrictions.

A serving size of this snack is typically around 10-12 rice crackers and two tablespoons of hummus. This provides a satisfying amount of crunch and flavor while still being relatively low in calories.

Rice crackers are made from rice flour and often come in a variety of flavors such as sesame or seaweed. They typically have around 15-20 calories per cracker, which makes them a great low-calorie option.

Hummus is also a healthy option because it’s high in protein and fiber, which can help keep you feeling full and satisfied. Two tablespoons of hummus usually have around 70-80 calories, but it also provides essential nutrients such as iron and vitamin C.

To make this snack even more tasty and healthy, try topping your rice crackers with some sliced veggies like cucumbers or bell peppers. This will add some extra fiber and crunch to your snack.

Here’s a table summarizing the nutritional information for rice crackers and hummus:

Snack Calories Protein Fiber
Rice crackers (10-12 crackers) 150-240 1-2g 0-1g
Hummus (2 tbsp) 70-80 2-3g 1-2g

With less than 300 calories, this snack is a great option to keep you fueled throughout the day without weighing you down. Plus, with the added benefits of protein, fiber, and essential nutrients, rice crackers and hummus make a well-rounded and satisfying snack.


In conclusion, keeping healthy snacks in your desk or backpack is a smart choice for weight loss and overall wellness. By choosing nutritious options like fruits and veggies, protein-packed snacks, nuts and seeds, and low-calorie options, you can satisfy your hunger between meals without derailing your health goals.

Remember: it’s important to choose snacks that are high in fiber and protein to keep you feeling full and satisfied. Avoid packaged snacks that are high in sugar and preservatives, as these can lead to a crash in energy and sugar cravings.

With these snack options at your disposal, you’ll be able to resist the temptation of vending machines and fast food when hunger strikes. By taking the time to plan and prepare your snacks ahead of time, you’ll set yourself up for success and be well on your way to achieving your weight loss goals. So go ahead and start packing those healthy snacks today!

Frequently Asked Questions

What are some benefits of snacking?

Snacking can help curb hunger and prevent overeating during meals. It can also provide an energy boost and help maintain blood sugar levels.

What are some healthy options for snacking?

Fruits, vegetables, nuts, seeds, and protein-packed snacks are all great options for healthy snacking.

How can snacking contribute to weight loss?

Eating healthy snacks can help control cravings and prevent overeating. It can also help boost metabolism and promote satiety.

What are some low-calorie snack options?

Popcorn, rice cakes with peanut butter, cucumber slices with tzatziki, and rice crackers with hummus are all great low-calorie snack options.

What are some protein-packed snacks?

Hard-boiled eggs, turkey jerky, roasted chickpeas, and cottage cheese with berries are all protein-packed snack options.

What are some examples of healthy nuts to snack on?

Pistachios, walnuts, almonds, and cashews are all healthy options for snacking on nuts.

Can snacking replace meals?

No, snacking should not replace meals. It should be used to supplement a well-balanced diet.

What are some important things to consider when choosing snacks for weight loss?

It is important to choose snacks that are high in fiber, protein, and healthy fats to promote satiety and control cravings. It is also important to choose snacks that are low in added sugars and calories.

Can unhealthy snacking be detrimental to weight loss?

Yes, unhealthy snacking can contribute to weight gain and make weight loss more difficult. Snacks high in sugar, salt, and unhealthy fats should be avoided.

How can someone incorporate healthy snacking into their daily routine?

Plan ahead and pack healthy snacks in your desk or backpack. Choose snacks that are easy to grab and go, and keep a variety of options on hand to prevent boredom.


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