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Busy working women often struggle to find easy healthy snacks that are portable and low in calories. This list of 10 snacks packs a nutritional punch and tons of flavor. These snacks require little preparation and are perfect for busy women on the go.
Ripping open the bag, I pinched a cluster of sweetened dried berries between my fingers. I tossed them into my mouth, laughing under my breath as I recalled the manager’s words at the grocery store earlier that day.
“You’ve bought so many bags of these dried berries lately, our corporate office decided to put them on sale!”
Those sweetened dried berries had become my go-to snack. I was eating a bag of them every few days. And what did I have to show for my loyalty to that snack?
An extra 20 pounds.
The Quest for Healthy Snacks
When you work full-time or you’re just super busy, finding healthy snacks you actually want to eat can be challenging.
Processed, pre-packaged, sugary foods are quick and easy. They might even satisfy your sweet tooth. And some of those foods may even seem healthy.
I’m not against processed or pre-packaged foods. Heck, you’ll even find a few on this list.
But I’ve found that the best approach to healthy snacking for me is to choose fresh foods whenever possible, sprinkling in a few processed (but healthy-ish) foods here and there for convenience and indulgence. Plus, keeping easy healthy snacks on hand is part of being prepared for anything at work.
I want to share some of my favorite snacks with you today, because they might be good options for you, too.
What I Mean by “Healthy”
Before we get to the snacks, let’s lay out exactly what I mean by “healthy.”
When I say healthy, I’m referring to foods that:
- Are relatively low in calories
- Have some sort of nutritional benefit, such as healthy fats, vitamins, or fiber
I’m not talking organic, vegan, etc. Those are awesome dietary pursuits, but they’re not my focus. The primary concern here is getting vitamins and nutrients, and eating to maintain weight.
I wanted to clear that up so there are no surprises. Now, on to the snacks.
10 Quick and Easy Healthy Snacks
These easy, healthy snacks are my go-to’s when I’m in a rush, or when I’m stuck at work. They require little prep, most are easily portable, and they all fit my definition of healthy.
There are a few that might qualify as healthy-ish. But I wanted to include them because they offer a little indulgence, while still being relatively low in calories.
By the way – eating healthy snacks is especially important during the holiday season. Healthy snacks can help save you from gaining weight and feeling bloated. Check out my post on how to stay healthy and maintain your weight during the holidays for more healthy seasonal tips!
As a reminder, some of the product links below are affiliate links. That means if you click on a link and make a purchase, I may receive a commission. I only recommend products I use and love.
Okay, let’s do this!
Fresh Carrot Chips and Salsa
The most amazing thing about carrots? You can eat the entire bag, and it’s still lower in calories than your half-caf soy latte. Spice them up with some naturally low-cal salsa for dipping, and we’re in business.
For this sort of snack, I find pre-sliced carrots work great. (They might be labeled “carrot chips” in the produce aisle.) You can also or slice your own carrots on a mandolin. Be sure to slice them width-wise, so you end up with thin, round slices. Carrot sticks also work well.
Freeze-Dried Fruit
Unlike it’s sugar-soaked cousin, freeze-dried fruit almost never contains added sugar. If only I’d known that before I ate 20 pounds’ worth of sweetened dried berries!
Freeze-dried fruit doesn’t require refrigeration, and can be surprisingly nutritious. You can buy it pre-packaged, or make your own with a food dehydrator. Some of my favorites are pineapple, apples, strawberries, and grapes. They’re a practical snack for work or days when you’re on the go.
100-Calorie Packs
Pre-portioned foods help control eating and allow you to indulge in a little treat. I love the chocolate chip cookies , and pretzels are a great option, too.
You can buy 100-calorie snacks pre-packaged, or create your own 100-calorie portions of cookies or crackers using plastic baggies. As a result, you’ll get a snack and know when to stop eating. Just don’t eat the whole box of 100 calorie packs!
Unsalted Nuts
A small handful of almonds, pistachios, or walnuts make an irresistible savory snack. Nuts are packed with protein and important nutrients, such as omega-3s and fiber. Choose unsalted nuts to reduce your sodium intake.
When it comes to nuts, a little goes a long way, because they’re high in calories. Pre-portion out a single serving, or buy them in 100-calorie packs – I keep some in my desk at work. They’re also great anytime you’re on the go.
Whole-Grain Cereal
Whole-grain cereal is a healthy and filling snack. Most varieties are packed with fiber and vitamins. Whole grains also contain extra nutrients that are often lost in processed grains. Cereal makes an easy snack, either by itself or with skim milk. Try some freeze-dried strawberries on top of your cereal for an extra dose of healthy flavor!
Fresh Fruit
This one might seem obvious. But think beyond the typical apples, oranges, and bananas, and you might be surprised.
Stone fruits and berries like plums, nectarines, and raspberries are great choices, too. Because they tend to be sweet, fresh fruits might curb your sugar craving. They’ll also up the fiber and nutrient factors in your diet, so there’s no downside to fresh fruit as easy, healthy snacks.
Sugar-Free Pudding Cups
Sometimes chocolate is the only solution. A healthy-ish sugar-free pudding cup delivers.
A word of warning. When you see a processed food product marked as low or no fat or low or no sugar, check the nutrition facts.
Why?
Because often, manufacturers increase the sugar in a low-fat product, and vice versa… which also increases the calorie content. Check the label to ensure the product actually a calorie bargain, and that they didn’t simply shuffle empty calories from fat to sugar.
Even if you opt for the full-fat, full-sugar version, most pudding cups clock in right around 100 calories. As a result, they’re still a low calorie snack. Most also contain a good deal of calcium, so they’re not a total nutritional loss.
Beef Jerky or Turkey Jerky
Packed with lean protein, jerky is an awesome savory snack. Highly portable and available in a variety of flavors, this is one healthy snack you’ll never get tired of.
Beware of jerky’s high-fat cousin, the meat stick. Remember Macho Man Randy Savage telling you to “Snap into a Slim Jim?” Don’t do it. He was pile-driving fools in the wrestling ring back in the day, so he could afford those extra calories. …Aaaand raise your hand if you have no clue what I’m talking about.
Half an Avocado
Avocados aren’t only for guac. They’re full of healthy fats, fiber, and vitamins C and B-6. As a result of their high fat content, avocados are a rich and satisfying snack.
Split an avocado with a friend, or eat half and save the other half for later. Store it face down on a plate to reduce browning from oxidization. Use simple ingredients to dress up your avocado for a tasty snack.
Babybel Mini Cheese Rounds
Cheese lovers, there’s healthy-ish hope for you in snacking. Babybel mini cheese rounds deliver a punch of cheesy goodness in a bite-sized package. They’re great to stick in your lunch for a mid-morning snack at work, or to much on before dinner.
Depending on the flavor, Babybel minis range between 50-70 calories per round. As a result, your best bet is to eat 1 or 2 max at a time. While they contain some saturated fat, they also provide some protein, so they’re not a complete nutritional loss. Plus, it’s cheese. So, yeah.
Quick and Easy Healthy Snacks: Conclusion
Busy working women have tons of options for snacking at work or on the go. Choose a variety of easy healthy snacks to fill you up between meals. A mix of fresh fruits and veggies, savory nuts and protein. A few pre-packaged indulgences provide a balance of nutrients and keep you from getting bored. These low calorie snacks will also help maintain your weight.
Here’s a recap of my favorite easy healthy snacks:
- Fresh carrot chips (Thin-sliced fresh carrot) and salsa
- Freeze-dried fruit
- 100-calorie packs of cookies
- Unsalted nuts, such as almonds, walnuts, or pistachios
- Whole-grain cereal
- Fresh fruit
- Sugar-free pudding cups
- Beef jerky or turkey jerky
- Half an avocado
- Babybel mini cheese rounds
Which easy healthy snacks do you reach for when you’re in a hurry? Let me know in the comments below!