These Are Worth Keeping In Your Desk Drawer
Most people hit a wall somewhere between 2 and 4 p.m., and the usual response is a third cup of coffee or a trip to the vending machine for something that only makes you crash harder later on. What you eat between meals has a measurable effect on your blood sugar, and when blood sugar swings too high or drops too fast, concentration goes with it. Snacks that combine protein, fiber, and healthy fats digest more slowly, which means energy is released at a steadier rate over time. The right snack at the right moment can carry you through a long afternoon meeting or a tight deadline without leaving you foggy or sluggish. Here are 20 snacks worth keeping on hand if you want to get through the workday without running on fumes.
1. Mixed Nuts
A small handful of mixed nuts delivers protein, healthy fat, and magnesium, a mineral that plays a role in energy production at the cellular level. Almonds, cashews, and walnuts are particularly useful because they digest slowly, so you’re less likely to crash later on.
2. Trail Mix
Following the mixed nuts theme, the combination of nuts, seeds, and a small amount of dried fruit gives you fast and slow-burning fuel in one go. Keeping a bag at your desk means you're less likely to reach for something less useful when hunger hits unexpectedly mid-morning.
3. Protein Bars
A well-formulated protein bar, one with at least 10 grams of protein and minimal added sugar, will properly satiate you between meals. Just make sure to read the labels, since certain protein bars overdo it on the sugar content.
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4. Granola Bars
Oat-based granola bars made with whole grains and natural sweeteners offer a steadier energy release than their highly processed counterparts. Eating one, alongside a small amount of protein, like a few nuts or a piece of string cheese, makes them even more effective for holding you over.
5. String Cheese
String cheese is low in sugar, high in protein, and a pretty portable snack. The casein protein in dairy digests slowly, which helps keep hunger at bay for longer than any carb-based foods.
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6. Whole Grain Crackers
Whole-grain crackers paired with nut butter or hummus hit a sweet spot between satisfying and practical for a desk snack. The fiber in the crackers slows digestion, and the fat from the topping keeps you full without making you feel heavy or sluggish afterward.
7. Roasted Chickpeas
Roasted chickpeas offer fiber and plant-based protein in a crunchy, shelf-stable format that's easy to keep at your desk.
8. Greek Yogurt
Full-fat or 2% Greek yogurt contains significantly more protein than regular yogurt, and the live cultures in it support digestive health, which has downstream effects on how well you absorb nutrients. Adding a few berries or a drizzle of honey keeps it from feeling too plain, or you can use it to make overnight oats.
9. Dark Chocolate
Dark chocolate with a cocoa content of 70% or higher contains small amounts of caffeine and theobromine, both of which have mild stimulating effects that can improve alertness without the jitteriness that comes with a large coffee.
10. Fresh Fruit
Apples and berries are particularly useful as work snacks because they contain fiber, which moderates how quickly that sugar enters the bloodstream. Berries in particular have a relatively low glycemic index, meaning they're less likely to cause the kind of energy dip that follows a high-sugar snack.
11. Nuts And Dried Fruit
The combination of healthy fat from nuts and natural sugar from dried fruit creates a snack that's quick to prepare and easy to eat at your desk without any mess or fuss. At this point, though, you’re probably better off just making your very own trail mix.
12. Rice Cakes With Avocado
Brown rice cakes are light enough that they don't leave you feeling heavy mid-afternoon, and topping them with avocado adds healthy monounsaturated fat that slows digestion and extends satiety.
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13. Cottage Cheese And Fruit
Cottage cheese is one of the higher-protein dairy options available to us, and pairing it with sliced peaches or pineapple turns it into a snack that covers both protein and natural sugar in a single serving. It also keeps well in a work fridge.
14. RXBARs Or Perfect Bars
Both RXBARs and Perfect Bars are notable for using short ingredient lists made up of whole foods rather than synthetic additives. RXBARs are built around egg whites and dates, while Perfect Bars use nut butter as their base, making both genuinely useful options when you need a grab-and-go option.
15. Energy Balls
Homemade energy balls made from oats, nut butter, honey, and chia seeds - or whatever else you prefer - are easy to batch-prep on a Sunday and keep refrigerated through the week. They're dense enough that one or two tends to fill you up, making them a practical alternative to packaged snacks.
16. Popcorn
Air-popped popcorn is a whole grain, and three cups of it contain around 4 grams of fiber, making it more substantial as a snack than its light texture might suggest. Lightly salted or seasoned with nutritional yeast makes the meal all the more satisfying.
17. Beef Jerky Or Biltong
Beef jerky and biltong are high in protein and shelf-stable, which makes them convenient for desk drawers or bags. Biltong, which originated in South Africa and is air-dried rather than smoked, tends to be lower in sugar than many commercial jerkies, making it the better option for those watching their intake.
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18. Chia Pudding
Chia seeds absorb liquid and expand significantly, meaning a small serving of chia pudding made with almond or oat milk is more filling than it looks. The seeds are high in omega-3 fatty acids and fiber, and the pudding can be made the night before and stored in a small jar for easy transport.
19. Oat-Based Flapjacks
A well-made oat flapjack, the British baked variety rather than a pancake, provides slow-releasing carbohydrates from rolled oats alongside whatever fats and natural sweeteners are baked in. They hold up well in a lunchbox or bag and are easy to make at home in large batches.
20. KIND Bars
KIND bars are one of the more recognizable options in the packaged snack space, and their nut-and-fruit formula tends to deliver a better macronutrient profile than many competitors. The nuts sit visibly in the bar rather than being ground into a paste, which means you're getting whole food ingredients in a genuinely portable format.
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