Office snacks that are high in protein

A woman drinking coffee in front of a laptop

It's between lunch and dinner, you're knee-deep in a work project, and hunger strikes. Without hesitation you make your way to the snack station. Little by little you piece together an à la carte junk food platter, the workplace specialty. And when five o'clock hits, you're ready to crash, telling yourself that tomorrow you'll forgo the snacks and actually wait for dinner... if only you had a healthy office snack in your desk drawer. 

While it's tempting to dip into the workplace candy bowl, managing hunger requires nutrients. While snacking intervals are different for everyone — body type and size are both variables — high-protein snacks can make you feel fuller longer, helping you control your hunger and avoid poor food choices (source).


Why do we snack?

Snacking is when you eat outside of your traditional meal time. One of the reasons we snack is because we're hungry. When your stomach is 'empty' it releases the hormone Ghrelin, our body's way of stimulating appetite. When this hormone is released, we eat to satisfy it. But eating outside of meal time doesn't have to be bad for you, it can actually give you the energy boost you need.

Research has shown that snacking has been linked both to weight maintenance and weight gain (source). In other words, satisfying hunger with healthy snacks that are properly portioned can be good for you. Our advice? Avoid junk food and begin prepping high-protein snacks.


Snacks that are high in protein

Next time you're at work, consider one of these high-protein office snacks. They taste delicious, are easy to transport and will help you tackle the day with confidence!


Trail Mix

1. Trail mix

Trail mix is a great blend of healthy fats, antioxidants, protein and fibre. It's easy to make at home and completely customizable — you can add whichever nuts, seeds and dried fruits that you prefer. Consider ingredients like dried prunes, figs, apricots, almonds, cashews, pistachios, organic cacao nibs, sunflower seeds or pumpkin seeds.

Portion size: A small handful of nuts per day. One tablespoon of dried fruits.

Tip: When making your trail mix try to stay away from sugar-filled ingredients like sweetened chocolate, candy or sugar coated dried fruits.

Green Protein Shake

2. Protein Shake

As mentioned above, protein can make you feel fuller longer, which is why protein shakes are a great midday snack. Try mixing a plant-based protein with spinach (which is a superfood), almond milk and a banana. Shakes like these are filled with antioxidants and healthy fats, and can also help you reach your daily protein intake. 

Portion size: One to two scoops of protein powder per day.

Tip: Plant-based protein often has lower calories.

Broccoli Stalk

3. Broccoli

Broccoli might remind you of your parents saying "eat your vegetables," but it turns out they were right. Broccoli is a superfood filled with vitamins, potassium, fibre and protein — for every 100 grams of broccoli there is 2.8 grams of protein. It has all the nutrients you need and it's low in carbohydrates. A win win, if you ask us!

Portion size: Canada's food guide suggests plenty of vegetables each day.

Tip: Broccoli is most fresh within the first two days of purchasing it.

No Sugar Company Keto Bar

4. No Sugar Keto Bar

The No Sugar Keto Bar is a protein bar packed with healthy fats and zero sugar. It's easy to throw into your work bag or leave in your office desk. It's also keto-friendly, having the perfect keto makeup of 75% healthy fats, 20% protein, and 5% net carbs.

Portion size: One bar per day.

Tip: These bars also make a great sugar-free dessert option for those who get night-time snack cravings. 


5. Apples and 100% natural peanut butter

What's that saying, an apple a day keeps the doctor away? Apples are a great fruit to add to your diet. They're packed with nutrients and when paired with 100% natural peanut butter, are high in protein. If choosing this snack, remember to go with a 100% natural peanut butter that doesn't contain trans fats or processed ingredients.

Portion size: Don't consume more than one to two tablespoons of 100% natural peanut butter per day.

Tip: There are not 'bad' apples, but it is said that green apples might have less calories and more fibre than red ones (source).


6. Celery and 100% natural peanut butter

There are countless studies that show the positive side effects of eating celery — it's filled with vitamins, antioxidants and fibre. But if eating celery on its own isn't your thing, you can pair it with 100% natural peanut butter, increasing the protein intake and improving the taste. 

Portion size: Don't consume more than one to two tablespoons of 100% natural peanut butter per day.

Tip: Eat celery within five to ten days of purchasing it.

Roasted Pumpkin Seeds

7. Roasted pumpkin seeds

Pumpkin seeds are a delicious high-protein snack. They're said to promote healthy bone and heart health, which is no surprise when you dive into their nutrient dense makeup (source). They're filled with calcium, healthy fats, magnesium, fibre, and of course, protein.

Portion size: A small handful per day.

Tip: Roast for no more than 20-minutes.



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Images courtesy of Unsplash and Pixaby.


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