Let’s face it; “health snacks” are expensive. If you need to cut some costs but don’t want to compromise healthiness for cheaper snacks, I have a list of healthy snacks to make for work using everyday ingredients. That way you don’t have to go to some random health food store for that one item that may or may not even taste good.
P.S. I specifically chose snacks with ingredients that are known to support the brain and boost your energy. I know how the mid-day crash can hit pretty hard at work, and I want to help you avoid that.
Specific Ingredients
To make the snacks below the healthiest they can be, I recommend using the best ingredients you can find and afford. When buying the ingredients to make the snacks, always buy fresh over canned or frozen. If you can afford it, buy organic versions to make sure pesticides, herbicides, or other synthetic chemicals aren’t tagging along with your food. I also recommend buying local if possible, so that you can ask the producer how they grew or raised their food.
To help support your brain, I chose ingredients that have Mg, VD, VK, and healthy fats in them. These nutrients are known to be involved in maintaining brain health and energy. Here are ingredients used in the recipes below that are full of the brain-supporting nutrients:
- Oats
- raw nuts and seeds
- dark chocolate (at least 70% cacao)
- natural peanut or almond butter
- organic greens
- mushrooms
- avocado
- free-range or pasture-raised eggs
Snacks
Now, let’s get to those healthy snacks to make for work using everyday ingredients…
Peanut Butter Balls
If you like peanut butter, you’ve got to try these peanut butter balls by the Real Food RDs. They are easy to make and are packed full of healthy fats for your brain. You can always substitute another nut butter for peanut butter, too.
Add to Grocery list: rolled or quick oats, peanut butter, honey or maple syrup
Peanut Butter Cup Frozen Yogurt
Another snack for peanut butter lovers, this frozen yogurt is easy to make without a machine. If you’re like me and love frozen snacks, you’ve got to try this one by from Not Enough Cinnamon. Again, you can probably substitute another nut butter for peanut butter if needed.
Add to Grocery List: Greek yogurt, peanut butter, honey, chocolate chips
Overnight Oats
There are endless combinations you can try with overnight oats. This snack can be made for an easy breakfast. You can also store it in a mason jar and take it to work the next day for a great mid-day snack.
Add to Grocery List: oats, Greek yogurt, milk, vanilla, honey or maple syrup, and anything else you want to flavor the oats with
3-Ingredient Healthy Chocolate Cookies
Here is a quick and simple recipe for chocolate banana cookies from Listotic. To make sure you pack in as many nutrients as possible, make sure to use 100% cacao powder. If you don’t have oats, you could even melt dark chocolate chips and pour it over sliced bananas and freeze them. When buying dark chocolate chips, make sure you get chocolate chips that have at least 70% cacao to make sure you’re getting all the great health benefits from the chocolate.
Add to the Grocery List: bananas, quick oats, unsweetened 100% cacao, and anything else you want to add-in
Banana Oat Pancakes
These gluten-free banana oat pancakes are easy to make in bulk and freeze for snacks (or breakfast) the following week. Melissa from Mama Gourmand created a recipe that does not only use brain-supporting ingredients but it’s also low in added sugars. Foods high in added sugars tend to cause hard crashes 2-3 hours after eating them.
Add to Grocery List: rolled or quick oats, milk, bananas, ground cinnamon, honey, salt, pure vanilla extract, baking powder, eggs
Mini Spinach Frittatas
These spinach frittatas are full of nutrients that are great for the brain and boosting energy. Remember to use free-range or pasture-raised eggs, which are full of healthy fats and vitamin D, and dark leafy greens, which are full of magnesium. You can also add other spices, herbs, and vegetables to the frittatas to get more nutrients in them.
Add to Grocery List: eggs, milk, spinach, Parmesan, salt, ground black pepper, paprika, and anything else you want to add-in
Avocado and Eggs
The great thing about avocado and eggs is that they are full of healthy fats and vitamin D, which not only support the brain but also the immune system. I included two recipes for this last snack so you can choose whether you want something simple (baked avocado and egg) or something with more flare (avocado deviled eggs). In the recipes above, you don’t need the extra ingredients if you don’t have them. You can just season the avocado how you want.
Add to Grocery List for Baked Avocado and Eggs: avocado, eggs, Parmesan, Parsley, salt, pepper
Add to Grocery List for Avocado Deviled Eggs: avocado, eggs, lime juice, Cilantro, red onion, salt, pepper, Paprika
Healthy Snacks for Work Using Everyday Ingredients
I gave you 7 recipes that are dietitian-approved and full of brain-supporting and energy-boosting nutrients. Now you have healthy snacks you can make and take to work. Remember, use the healthiest ingredients to make sure you get the best amount and high-quality nutrients from your snacks.
Whether you’re working from home or at your office, the key is making sure you have healthy snacks available. That way when the hunger pains hit, you have no excuse to reach for comfort food that will only crash your energy in 2-3 hours.
To test whether you are actually hungry or just seeking comfort food, drink 8 oz of water to make sure you’re not confusing hunger for thirst. If you’re still craving food, offer yourself a healthy snack first. If you are willing to eat a healthy snack, then you probably are hungry. You’re probably not hungry if you don’t want to eat the healthy snack.
👉 If you’re looking for more ways to save money on food without compromising healthiness, check out my article: How to Grocery Shop on a Tight Budget and Still Eat Healthy.
👉 If you struggle with mid-day energy crashes, your body is probably too reliant on burning carbs, or sugar, for energy. Carbs burn quickly, so they aren’t able to provide you with the energy you need to focus and perform at your best at work. If you retrain your body how to burn fat, you will be able to get through a workday without feeling like you need food every 2-3 hours.
If you relate to this and are ready to retrain your body to burn fat like it has been designed to do, then you can learn more about working with me here.