High protein snacks for work are a smart way to stay energized, focused, and full throughout your busy day. Protein helps support brain function and keeps hunger at bay, making it easier to concentrate on tasks without constant cravings or fatigue. Choosing the right snacks is key—especially when you’re trying to avoid the dreaded afternoon crash or reaching for sugary, processed foods.
High Protein Snacks for Work
High protein snacks for work help keep you full, focused, and energized throughout the day. They’re a smart way to beat cravings and stay productive between meals.
Greek Yogurt with Almonds and Honey
This creamy and crunchy combo makes a perfect desk snack packed with protein and flavor. To make it, scoop ¾ cup of plain Greek yogurt into a container, drizzle with 1 tsp of honey, and top with 1 tbsp of chopped almonds.
Ingredients: Greek yogurt, almonds, honey
Per Serving: 200 calories, 15g protein, 18g carbs, 9g fat
Tuna Salad with Whole Grain Crackers
A protein-rich, savory snack that travels well and requires zero cooking. Mix one 3 oz pouch of tuna with 1 tbsp of light mayo and a pinch of pepper, then scoop it onto 6 whole grain crackers when you’re ready to eat.
Ingredients: Tuna pouch, light mayo, whole grain crackers
Per Serving: 230 calories, 20g protein, 12g carbs, 12g fat
Cottage Cheese with Pineapple Chunks
This sweet and salty snack is refreshing and full of nutrients. Fill a container with ½ cup of low-fat cottage cheese and top with ¼ cup of diced pineapple.
Ingredients: Low-fat cottage cheese, pineapple chunks
Per Serving: 140 calories, 13g protein, 10g carbs, 4g fat
Hard-Boiled Eggs with Everything Seasoning
An easy prep-ahead snack that’s naturally high in protein. Boil eggs, peel, and slice them in half, then sprinkle with everything bagel seasoning. Store in an airtight container for grab-and-go use.
Ingredients: Eggs, seasoning blend
Per Serving (2 eggs): 140 calories, 12g protein, 1g carbs, 10g fat
Roasted Chickpeas
Crispy, crunchy, and full of plant-based protein—perfect for snacking at your desk. Rinse and dry a can of chickpeas, toss with 1 tsp olive oil, salt, and paprika, then roast at 400°F (200°C) for 25–30 minutes.
Ingredients: Chickpeas, olive oil, seasoning
Per Serving (½ cup): 180 calories, 9g protein, 22g carbs, 6g fat
Nut Butter with Apple Slices
A naturally sweet and creamy combo that’s packed with healthy fats and protein. Slice a medium apple and serve with 1 tbsp of almond or peanut butter.
Ingredients: Apple, almond or peanut butter
Per Serving: 190 calories, 4g protein, 22g carbs, 10g fat
Turkey and Cheese Roll-Ups
A low-carb, protein-packed snack that takes minutes to prep. Simply roll a slice of turkey breast around a slice of cheese and secure with a toothpick. Make 3–4 roll-ups in advance and store chilled.
Ingredients: Deli turkey slices, cheese
Per Serving (3 roll-ups): 210 calories, 18g protein, 2g carbs, 14g fat
Protein Muffins
Soft, delicious, and easy to grab on a busy workday. Mix 2 mashed bananas, 2 eggs, 1 scoop of protein powder, and ½ cup of oats. Pour into muffin tins and bake at 350°F (175°C) for 15–20 minutes.
Ingredients: Banana, egg, protein powder, oats
Per Muffin: 120 calories, 8g protein, 14g carbs, 4g fat
Hummus with Baby Carrots
A plant-based snack that’s creamy and satisfying. Portion 2 tbsp of hummus into a small container and pack with a handful of baby carrots for easy dipping.
Ingredients: Hummus, carrots
Per Serving: 130 calories, 4g protein, 10g carbs, 8g fat
Protein Bars
A super convenient snack option you can stash in your desk drawer. Choose a bar with at least 10–15g protein and low added sugars. Some good ingredients to look for include whey protein, oats, and nut butters.
Ingredients: Varies by brand—look for clean protein sources
Per Serving: 200–250 calories, 15g protein, 20g carbs, 8g fat
Conclusion
High protein snacks for work are a simple yet powerful way to stay energized, focused, and full throughout your day. Whether you’re reaching for something sweet like Greek yogurt and honey or something savory like turkey roll-ups, these snacks help curb cravings, balance blood sugar, and fuel productivity. With a little planning, you can keep your snack game strong and avoid the mid-day slump—so your workday runs smoother and your health stays on track.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!