How to Take Healthy Snacks to Work: 5 Simple and Delicious Recipes

Having healthy snacks at work is a great way to stay energized and avoid the temptation of ultra-processed snacks. With a few simple and practical recipes, you can prepare delicious snacks that will help you stay focused and motivated throughout the day. These recipes are easy to prepare, economical and ideal for carrying in your bag or backpack, ensuring a balanced diet during the workday. Check out five healthy snack options that will make your routine lighter and tastier!

1. Homemade Oatmeal and Nut Bar

Commercial cereal bars can be high in sugar and preservatives, so making your own at home is a great alternative for a nutritious and delicious snack. This oat and nut bar is rich in fiber, protein, and healthy fats, helping to keep you feeling full and energized throughout the day.

Ingredients:

• 1 cup rolled oats
• 1/2 cup nuts (almonds, Brazil nuts, or walnuts), chopped
• 1/4 cup honey or agave syrup
• 1/4 cup peanut or almond butter
• 1/4 cup chopped dried fruit (such as apricots or raisins)

Preparation method:

1. In a bowl, mix all the ingredients until a dough forms.
2. Line a baking tray with baking paper and spread the mixture, pressing down well.
3. Refrigerate for about 2 hours or until firm.
4. Cut into bars and store in airtight containers to take to work during the week.

Tip: These bars last up to a week in the fridge and are great for a quick snack.

2. Whole Wheat Wrap with Chicken and Avocado

The wrap is a practical and light option that can be quickly assembled with healthy ingredients. This version with chicken and avocado is an excellent source of protein and good fats, ideal for keeping you full without weighing you down.

Ingredients:

• 1 sheet of wholemeal wrap
• 1/2 cup cooked shredded chicken
• 1/4 mashed avocado
• Lettuce leaves and tomato slices to taste
• 1 tablespoon of natural yogurt
• Salt and pepper to taste

Preparation method:

1. Mix the shredded chicken with the yogurt, salt and pepper.
2. Spread the mashed avocado on the wrap sheet and, on top, distribute the chicken and vegetables.
3. Roll the wrap tightly, tucking in the ends to keep the filling in place.
4. Cut in half and wrap in aluminum foil or plastic wrap.

Tip: For a change, try swapping the chicken for tuna or boiled egg.

3. Yogurt with Granola and Fruit

For a light and refreshing snack, natural yogurt with granola and fruit is an excellent choice. This snack is rich in protein and fiber, helping with digestion and prolonging satiety. In addition, fresh fruit adds vitamins and antioxidants.

Ingredients:

• 1 pot of natural or Greek yogurt
• 2 tablespoons unsweetened granola
• 1/2 cup chopped fruit (strawberries, bananas, blueberries, etc.)

Preparation method:

1. In a glass jar, add the natural yogurt.
2. Add the chopped fruit and finish with the granola.
3. Keep refrigerated until ready to consume.

Tip: To prevent the granola from going stale, keep it in a separate container and add it to the yogurt only when ready to eat.

4. Savory Vegetable Muffin

Savory muffins are an excellent option for those looking for a practical and nutritious snack. This vegetable recipe is rich in fiber and nutrients, and is easy to transport and eat at the office.

Ingredients:

• 3 eggs
• 1/2 cup milk
• 1 cup oatmeal
• 1/2 cup grated cheese (optional)
• 1/2 cup grated carrot
• 1/2 cup grated zucchini
• Salt and pepper to taste
• 1 teaspoon baking powder

Preparation method:

1. In a bowl, beat the eggs with the milk and add the oatmeal.
2. Add the cheese, carrot and zucchini, mixing well.
3. Season with salt and pepper to taste and finally add the yeast.
4. Distribute the dough into muffin cups and bake in a preheated oven at 180°C for about 20 minutes, or until golden and firm.

Tip: These muffins will last up to three days in the refrigerator and can be frozen for later consumption.

5. Fruit Salad with Chia

Fruit salad is a refreshing and nutrient-packed option, perfect for hot days. Chia seeds, in addition to being rich in fiber and omega-3, help to give a feeling of fullness, making the snack more complete.

Ingredients:

• 1/2 cup chopped pineapple
• 1/2 cup chopped strawberries
• 1/2 cup chopped melon
• 1 tablespoon chia
• Mint leaves for garnish (optional)

Preparation method:

1. In a bowl, mix all the fruits and add the chia.
2. Stir well so that the chia is evenly distributed and leave in the refrigerator for at least 30 minutes before consuming.
3. Garnish with mint leaves if desired.

Tip: This salad can be stored in the refrigerator for up to two days. Chia seeds form a gel when hydrated, making the snack even tastier.

Tips for Taking Your Snacks to Work

To make taking snacks to work more practical, a good tip is to invest in airtight glass or BPA-free plastic containers. This helps preserve the quality and flavor of the food. Another important point is to plan your snacks for the weekend, separating the portions into containers and bags, to make it easier to consume throughout the week. This way, you avoid the temptation of opting for unhealthy snacks and ensure that you always have a nutritious option within reach.

Taking healthy snacks to work doesn't have to be complicated. With these five recipes, you can vary your menu, stay energized and invest in your health at the same time. Remember that organization and planning are essential for making these snacks a habit in your routine.