15 Snack Ideas for Work and Travel

1. No-Bake Energy Bites

Yields: 12-14 bites
Prep Time: 10 minutes + chilling


  • 1 cup rolled oats
  • 1/2 cup peanut butter (or any nut/seed butter)
  • 1/3 cup honey (or maple syrup)
  • 1/2 cup chopped nuts (your choice)
  • 1/4 cup dried fruit (cranberries, raisins, chopped dates, etc.)
  • 1/4 cup chia seeds (or ground flaxseeds)
  • Optional: mini chocolate chips, shredded coconut


  • In a large bowl, combine all ingredients and stir until fully combined.
  • Roll the mixture into tablespoon-sized balls.
  • Chill in the refrigerator for at least 30 minutes to help them set.
  • Store in an airtight container in the fridge for up to a week.

2. Mason Jar Salad

Yields: 1 serving
Prep Time: 10 minutes


  • 1 wide-mouth mason jar (pint size)
  • Dressing of your choice (vinaigrette, creamy, etc.)
  • 1/2 cup cooked protein (chicken, chickpeas, tofu, etc.)
  • 1 cup chopped vegetables (cucumber, carrots, bell peppers, cherry tomatoes, etc.)
  • 1/4 cup cheese (optional)
  • 1/2 cup cooked grains (quinoa, rice, etc.) or leafy greens


  • Layer ingredients in the jar, starting with dressing at the bottom and ending with leafy greens (if using) at the top.
  • Close jar tightly and refrigerate until ready to eat.
  • To eat, shake jar well to distribute dressing and enjoy straight from the jar, or pour into a bowl.

3. Trail Mix

Yields: As much as you like!
Prep Time: 5 minutes


  • Base: Nuts (almonds, cashews, walnuts, peanuts, etc.), seeds (pumpkin, sunflower, etc.), dried cereal (Cheerios, bran flakes, etc.)
  • Sweet Additions: Dried fruit, chocolate chips, coconut flakes
  • Salty Additions: Pretzels, popcorn


  • Combine your favorite ingredients in a bowl, adjusting ratios as you like.
  • Store in an airtight container or resealable baggie.

4. Fruit and Yogurt Parfait

Yields: 1 serving
Prep Time: 5 minutes


  • 1/2 cup Greek yogurt (or your favorite kind)
  • 1/2 cup berries (or any chopped fruit)
  • 1/4 cup granola


  • In a small jar or container, layer the yogurt, fruit, and granola.
  • Seal and refrigerate until ready to eat.

5. Hard-boiled Eggs

Yields: As many as you boil!
Prep time: 5 minutes + cooking/cooling


  • Place eggs in a pot and cover with cold water.
  • Bring to a boil over high heat, then reduce heat and simmer for 10-12 minutes.
  • Drain and immediately run under cold water or place in an ice bath to stop cooking.
  • Peel when cooled. Store in the fridge for up to a week.


  • Make snacks in bulk: Prepare these on the weekend to save time during the week.
  • Choose durable containers: Mason jars, reusable plastic containers, and heavy-duty baggies are great for travel.
  • Keep cold: Use a small cooler or ice packs for perishable items when you’re on the go.

6. Hummus and Veggie Sticks

Prep time: 5 minutes


  • Store-bought or homemade hummus
  • Cut vegetables: Carrots, celery, cucumber, bell pepper strips, snap peas


  • Portion out hummus into a small container.
  • Pack your chosen veggie sticks in a separate container or baggie.

7. Homemade Popcorn

Yields: About 3 cups
Prep Time: 5-10 minutes


  • 2 tablespoons popcorn kernels
  • 1 tablespoon oil (canola, olive, etc.)
  • Salt or seasonings of choice (garlic powder, nutritional yeast, etc.)


  • Heat the oil in a large pot over medium-high heat.
  • Add a few test kernels. Once they pop, add the remaining kernels and cover with a lid.
  • Gently shake the pot until the popping slows down significantly.
  • Remove from heat and season to taste. Can be stored in an airtight container for a few days.

8. Apple Slices with Nut Butter

Prep Time: 2 minutes


  • 1 apple, sliced
  • 2 tablespoons nut butter of your choice


  • Pack apple slices in a container.
  • Portion out nut butter into a separate small container.

9. Rice Cakes with Toppings

Prep Time: 5 minutes

Ideas for toppings

  • Avocado slices and a sprinkle of salt
  • Nut butter and banana slices
  • Cream cheese and cucumber
  • Tuna salad
  • Sliced tomato and a drizzle of balsamic glaze

10. Roasted Chickpeas

Yields: 1-2 servings
Prep Time: 5 minutes + roasting


  • 1 can chickpeas, rinsed and drained
  • 1 tablespoon olive oil
  • Seasonings: Salt, pepper, paprika, cumin, chili powder, etc.


  • Preheat oven to 400°F (200°C).
  • Pat chickpeas dry with a paper towel. Toss with oil and seasonings
  • Spread on a baking sheet and roast for 20-30 minutes, until crispy.
  • Cool and store in an airtight container.

11. Edamame Pods


  • 1 cup frozen shelled edamame
  • Salt (to taste)



  • Place edamame in a steamer basket over boiling water.
  • Steam for 5-7 minutes, or until tender.
  • Sprinkle with salt and enjoy.


  • Place edamame in a microwave-safe bowl with a tablespoon of water.
  • Microwave on high for 1-2 minutes, or until tender.
  • Drain, sprinkle with salt, and enjoy.

12. “Ants on a Log”


  • Celery sticks
  • Peanut butter (or other nut/seed butter, or cream cheese)
  • Raisins


  • Wash and cut celery into snack-sized sticks.
  • Spread peanut butter (or your chosen filling) along the inside of the celery sticks.
  • Dot raisins along the peanut butter to resemble ants.

13. Fruit and Cheese Plate


  • Your favorite cheese (1-2 oz portion)
  • Fruit of choice: Grapes, apple slices, berries, etc.
  • Crackers (optional)


  • Slice or cube the cheese.
  • Wash and prepare the fruit.
  • Arrange everything on a plate or into a small container with compartments.

14. Mini Frittatas


  • 6 large eggs
  • 1/2 cup chopped vegetables (spinach, mushrooms, bell peppers, onions, etc.)
  • 1/4 cup shredded cheese
  • Salt and pepper to taste


  • Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin.
  • Whisk eggs in a bowl. Stir in vegetables, cheese, salt, and pepper.
  • Divide the egg mixture evenly between muffin cups.
  • Bake for 15-20 minutes, or until set and golden.
  • Let cool slightly before removing from the tin.

15. Homemade “Lunchable”


  • Crackers or whole wheat pita bread wedges
  • Cheese (cubes, slices, or string cheese)
  • Deli meat (a few slices)
  • Cherry tomatoes or grapes
  • Small containers


  • Portion out each ingredient into separate containers.
  • Assemble just before enjoying or pack together for a lunchbox-style snack.


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