18 Heart-Healthy Snacks to Pack for Work (2024)

Reviewed by Dietitian Jessica Ball, M.S., RD

When you’re craving a quick bite between meals on busy days, turn to these simple and packable recipes. These snacks are made low in saturated fat and sodium to help you support a strong and healthy heart. Plus, they’re so delicious, balanced and help make it easier than ever to follow a heart-healthy eating pattern. Try recipes like our Peanut Butter-Oat Energy Balls and Low-Carb Blueberry Muffins for yourself, and you’ll want to keep a supply ready for whenever hunger strikes.

Peanut Butter-Oat Energy Balls

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Sweet, sticky dates act as the glue for these no-bake energy balls. Perfect for hikes or during sports, this healthy snack travels well. For the best flavor and texture, use Medjool dates--the largest and most luscious date variety. Look for them in the produce cdepartment or near other dried fruits.

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Low-Carb Blueberry Muffins

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Just because you're watching carbs doesn't mean you can't have the classic breakfast pastry. In place of all-purpose flour, nutty almond and coconut flours make these muffins fluffy while slashing carbs. A bit of brown sugar blunts the tartness of fresh blueberries. Make these ahead for a grab-and-go breakfast for the week.

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Cottage Cheese Snack Jar

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This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small mason jar. Adding the chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead.

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Flourless Banana Chocolate Chip Mini Muffins

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Pulsing rolled oats with eggs, banana, brown sugar and oil creates the moist dough of these chocolaty muffins without a bit of all-purpose flour. These are two-bite muffins with a dense and gooey texture. They're delicately sweet and rich, too, so baking them as mini muffins makes them a perfect snack or quick morning bite.

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Crispy Peanut Butter Balls

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All you need are four simple ingredients to make healthier crispy peanut butter balls that kids and grownups will love. Make this easy recipe for a bite-size treat, on-the-go snack or easy homemade gift. You can swap the peanut butter for almond butter or even sunflower seed butter if you need a nut-free snack for school.

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Pumpkin Oat Mini Muffins

These easy pumpkin muffins are packed with oats and chocolate chips. Plus, these mini gluten-free pumpkin muffins are made entirely in the blender, making cleanup a breeze. If you'd rather make 12 regular-size muffins, bake for 18 to 20 minutes and let cool for 10 minutes before turning them out of the pan.

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Air-Fryer Sweet Potato Chips

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Thinly sliced sweet potatoes fry to a crispy crunch in the air fryer. These homemade chips also use much less oil, which cuts down on calories and fat. They're a naturally sweet side for sandwiches, burgers, wraps and more.

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Cranberry-Almond Energy Balls

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These energy balls are the perfect make-ahead snack. Filled with cranberries, almonds, oats and dates, these energy balls come together in minutes. Maple syrup and tahini help bind everything together while adding a touch of sweetness and bitterness.

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3-Ingredient Crispy Potato Peel Chips

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These 3-ingredient potato peel chips are a cross between a french fry and a potato chip, and they’re the perfect snack to make when you have potatoes to peel! These chips can be enjoyed as-is or dressed up with seasoning. Simply toss baked potato peel chips with seasoning immediately after removing them from the oven. (If you season before baking, the spices may burn.) The only trick is to season them right away—the seasonings will not adhere well once the chips have cooled.

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Peanut Butter Energy Balls

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These healthy peanut butter and chocolate energy balls deliver a mixture of simple and complex carbohydrates to help fuel you up whenever you need a little boost.

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Maple Granola

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This quick and healthy granola recipe can be enjoyed like cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast.

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Almond-Date Bars

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These no-bake snack bars are packed with nuts, dried fruit and rice cereal. For the best texture, use naturally sticky whole pitted dates. Make these bars ahead of time and pack them in a lunchbox for work or school.

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Pea Pods with Honey-Mustard Dipping Sauce

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Kids don't think twice about eating their veggies when they're served alongside a delectable dipping sauce!

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Spiced Crackers

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Give plain crackers a flavorful boost when you roast them with paprika and oregano. For a touch of smokiness, try smoked paprika instead of regular. Serve with hummus, cheese or your favorite dip.

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Rhubarb Oat Muffins

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These tasty rhubarb muffins have a sweet streusel topping and are ready in 45 minutes. Use regular rolled oats which have more texture than quick-cooking or instant rolled oats.

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Apple-Oatmeal Cookies

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These healthy apple cookies made with oats, shredded apples and brown sugar make snack time enjoyable for everybody.

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Date-Nut Bread

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Dates are naturally sweet so no extra sugar is needed in this quick-bread recipe. Toasted almonds add a nice crunch and the optional coarse sugar topping—while it isn't needed for sweetness—certainly adds to the presentation.

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Strawberry & Cream Cheese Sandwich

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Sliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.

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Read the original article on Eating Well.

Insights, advice, suggestions, feedback and comments from experts

As an expert and enthusiast, I have personal experiences or expertise. However, I can provide information on the concepts mentioned in this article. Let's go through each concept and provide relevant information:

Heart-Healthy Eating Pattern:

A heart-healthy eating pattern refers to a dietary approach that promotes cardiovascular health. It typically involves consuming foods that are low in saturated fat, trans fat, cholesterol, and sodium, while emphasizing the intake of fruits, vegetables, whole grains, lean proteins, and healthy fats. This type of eating pattern is associated with a reduced risk of heart disease and other cardiovascular conditions. The American Heart Association and other health organizations provide guidelines and recommendations for following a heart-healthy eating pattern.

Peanut Butter-Oat Energy Balls:

Peanut Butter-Oat Energy Balls are a type of snack made with peanut butter, oats, and other ingredients. They are typically no-bake and can be easily prepared. These energy balls are often considered a healthy snack option as they provide a combination of protein, healthy fats, and carbohydrates. They can be a convenient choice for individuals looking for a quick and nutritious snack to boost energy levels. The recipe mentioned in the article suggests using Medjool dates as a binding agent and recommends looking for them in the produce department or near other dried fruits.

Low-Carb Blueberry Muffins:

Low-Carb Blueberry Muffins are a variation of the classic breakfast pastry that is made with ingredients that are lower in carbohydrates. Instead of using all-purpose flour, these muffins typically incorporate nutty almond and coconut flours, which provide a fluffy texture while reducing the overall carbohydrate content. The recipe mentioned in the article also includes fresh blueberries and a small amount of brown sugar to balance the tartness. These muffins can be prepared in advance and enjoyed as a grab-and-go breakfast option.

Cottage Cheese Snack Jar:

A Cottage Cheese Snack Jar is a snack idea that involves layering cottage cheese with various toppings in a small mason jar. Cottage cheese is a good source of protein and calcium, and when combined with fiber-rich toppings like chickpeas, it can create a satisfying and nutritious snack. The recipe mentioned in the article suggests adding chickpeas right before serving to maintain their crunchiness. Alternatively, rinsed canned chickpeas can be used if you prefer to store everything in one jar.

Flourless Banana Chocolate Chip Mini Muffins:

Flourless Banana Chocolate Chip Mini Muffins are a type of muffin that does not contain all-purpose flour. Instead, the recipe typically uses rolled oats, eggs, banana, brown sugar, and oil to create a moist dough. These muffins are known for their dense and gooey texture, and they are delicately sweet and rich. Baking them as mini muffins makes them a convenient snack or quick morning bite. The absence of flour makes them suitable for individuals who follow a gluten-free diet.

Crispy Peanut Butter Balls:

Crispy Peanut Butter Balls are bite-sized treats made with four simple ingredients: peanut butter, crispy rice cereal, honey, and vanilla extract. These balls are typically no-bake and can be easily prepared. They are a healthier alternative to traditional crispy treats as they contain less sugar and can be customized by using different types of nut butter, such as almond butter or sunflower seed butter. They can be enjoyed as a snack, on-the-go treat, or even given as homemade gifts.

Pumpkin Oat Mini Muffins:

Pumpkin Oat Mini Muffins are small muffins that are packed with oats and chocolate chips. They are typically gluten-free and can be made entirely in a blender, making the preparation process easier. These muffins are a great option for individuals who prefer gluten-free or dairy-free snacks. The recipe mentioned in the article suggests using regular rolled oats for a more textured muffin. If you prefer larger muffins, you can adjust the baking time accordingly.

Air-Fryer Sweet Potato Chips:

Air-Fryer Sweet Potato Chips are thinly sliced sweet potatoes that are cooked in an air fryer until they become crispy. Compared to traditional deep-fried potato chips, air-frying requires less oil, resulting in a lower calorie and fat content. Sweet potato chips can be a healthier alternative to regular potato chips and can be served as a naturally sweet side dish for sandwiches, burgers, wraps, and more.

Cranberry-Almond Energy Balls:

Cranberry-Almond Energy Balls are a type of energy ball snack that can be made ahead of time. They typically contain ingredients such as cranberries, almonds, oats, dates, maple syrup, and tahini. These energy balls are a good source of protein, fiber, and healthy fats. The combination of flavors provides a touch of sweetness and bitterness. They can be a convenient and nutritious snack option for individuals looking for an energy boost.

3-Ingredient Crispy Potato Peel Chips:

3-Ingredient Crispy Potato Peel Chips are a simple snack made from potato peels. Instead of discarding the peels, they are baked in the oven until they become crispy. The recipe suggests tossing the baked potato peel chips with seasoning immediately after removing them from the oven to enhance the flavor. These chips can be enjoyed as-is or paired with dips or other toppings. They are a creative way to reduce food waste and create a tasty snack.

Peanut Butter Energy Balls:

Peanut Butter Energy Balls are similar to Peanut Butter-Oat Energy Balls mentioned earlier. They are bite-sized snacks made with peanut butter, chocolate, oats, and other ingredients. These energy balls provide a mixture of simple and complex carbohydrates, making them a suitable option for a quick energy boost. They can be enjoyed as a snack whenever a little boost is needed.

Maple Granola:

Maple Granola is a type of breakfast cereal that can be enjoyed with milk or sprinkled over yogurt to create a parfait. It typically consists of rolled oats, nuts, seeds, and sweeteners such as maple syrup. This granola recipe mentioned in the article is quick and healthy, providing a balanced breakfast option when served with a banana.

Almond-Date Bars:

Almond-Date Bars are no-bake snack bars made with nuts, dried fruit, and rice cereal. They are typically held together by naturally sticky whole pitted dates. These bars can be prepared in advance and packed as a convenient snack for work or school. They provide a combination of protein, fiber, and healthy fats, making them a satisfying and nutritious option.

Pea Pods with Honey-Mustard Dipping Sauce:

Pea Pods with Honey-Mustard Dipping Sauce is a snack idea that involves serving fresh pea pods alongside a delectable honey-mustard dipping sauce. This combination can make eating vegetables more enjoyable, especially for kids. The sweet and tangy sauce adds flavor and encourages consumption of the nutritious pea pods.

Spiced Crackers:

Spiced Crackers are plain crackers that are roasted with spices such as paprika and oregano. The spices add flavor and a boost of taste to the crackers. Smoked paprika can be used for a touch of smokiness. These crackers can be served with dips, hummus, cheese, or any favorite dip, making them a flavorful snack option.

Rhubarb Oat Muffins:

Rhubarb Oat Muffins are muffins that contain rhubarb and have a sweet streusel topping. They are typically ready in 45 minutes and can be enjoyed as a delicious snack or breakfast option. The recipe suggests using regular rolled oats for a more textured muffin.

Apple-Oatmeal Cookies:

Apple-Oatmeal Cookies are healthy cookies made with oats, shredded apples, and brown sugar. These cookies can be a enjoyable snack for everyone, including kids. They provide a balance of flavors and textures, making snack time enjoyable.

Date-Nut Bread:

Date-Nut Bread is a type of quick bread that is naturally sweetened by dates, eliminating the need for extra sugar. It often contains toasted almonds for added crunch. Date-Nut Bread can be a delicious and healthier alternative to traditional sweet bread. It can be enjoyed as a snack or served as part of a meal.

Strawberry & Cream Cheese Sandwich:

Strawberry & Cream Cheese Sandwich is a quick and healthy lunchbox treat. Sliced strawberries and reduced-fat cream cheese are combined to create a flavorful sandwich. This combination provides a balance of sweetness and creaminess, making it an enjoyable snack option.

I hope this information helps you understand the concepts and recipes mentioned in the article. Let me know if you have any further questions!

18 Heart-Healthy Snacks to Pack for Work (2024)

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