19 High-Fiber Snacks to Help You Stay Full at Work

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Published on September 13, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

a recipe photo of the High Protein Lemon Blueberry Muffins — Photo: Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Julia Levy

Do yourself a favor and pack one of these satisfying and nutritious snacks for the workday. Each recipe has at least 3 grams of fiber per serving from filling ingredients like fruit, nuts and whole grains to help you stay satiated at work. Plus, you'll find that these snack items are convenient for packing in a lunch box or small container, making it a cinch to get a quick bite between tasks. Recipes like our Rosemary-Garlic Pecans and High-Protein Lemon Blueberry Muffins are nourishing ways to keep yourself satisfied on the clock.

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Baked Blueberry & Banana-Nut Oatmeal Cups

Baked Blueberry & Banana-Nut Oatmeal Cups — Jamie Vespa

Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. The nutty flavor of the pecans and the sweetness from fresh blueberries and banana make for an extra-tasty snack or breakfast. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds. This healthy muffin recipe is a variation on our popular Baked Banana-Nut Oatmeal Cups by Carolyn Casner.

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Cranberry-Almond Energy Balls

a recipe photo of the Cranberry and Almond Energy Balls — Ali Redmond

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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High-Protein Lemon-Blueberry Muffins

a recipe photo of the High Protein Lemon Blueberry Muffins — Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Julia Levy

These lemon-blueberry muffins are so good, you'll think they came straight from a bakery. A sprinkle of sugar creates a nice crunch on the outside, while strained yogurt ensures the muffins stay moist on the inside. The yogurt also provides a boost of satisfying protein, making these muffins perfect for breakfast or snack time. If using frozen blueberries, there's no need to thaw them beforehand. They will add a purple hue to the batter, but it won't affect the delicious end result.

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Rosemary-Garlic Pecans

Rosemary-Garlic Pecans — Jennifer Causey

These savory spiced nuts are perfect for snacking, adding to a cheese board or serving as a mini appetizer.

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Carrot & Banana Muffins

Packed with flavorful and wholesome ingredients, these carrot-banana muffins make a good snack or breakfast.

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Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes

Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes — Ali Redmond

Peanut butter is the star ingredient in these oatmeal cakes, providing not only flavor, but a boost of plant-based protein too. Hiding a bit in the center of each muffin is a fun way to ensure that peanut butter makes it into every bite.

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Blueberry-Lemon Energy Balls

blueberry lemon energy balls — Ali Redmond

If you're looking for a midday pick-me-up, these irresistible blueberry-lemon balls come together in minutes and make a perfect on-the-go snack. Walnuts add a boost of plant-based protein and help keep you energized, while a bit of maple syrup adds sweetness.

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Banana Bran Muffins

Banana bran muffins are great to have on hand for breakfast on-the-go!

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Homemade Oven-Dried Strawberries

Homemade Oven-Dried Strawberries — Photography / Caitlin Bensel, Styling / Emily Nabors Hall / ulia Bayless

These homemade oven-dried strawberries have a deeply fruity, sweet-tart flavor you can savor just by turning on your oven. Enjoy them on their own, add them to trail mix or use them as a topping to yogurt or ice cream.

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Pumpkin-Oatmeal Muffins

These healthy pumpkin-oatmeal muffins will get you in the mood for fall. Sprinkling the muffins with pecans adds a nutty crunch to every bite. Serve them for breakfast or as a grab-and-go snack.

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Blueberry-Pecan Energy Balls

Blueberry-Pecan Energy Balls

Dried blueberries and pecans team up with cacao nibs for a chocolaty treat any time of day. The cacao is a bit more bitter than chocolate, but the maple syrup helps tame it. Almond butter and chia seeds provide protein to make these bites substantial snacks to fuel your body.

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Apple Wedges & Peanut Butter

This version of apple with peanut butter uses powdered peanut butter. Dieters love this low-fat peanut butter powder because it is lower in calories.

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Guacamole with Bell Pepper Dippers

Skip tortilla chips and get a healthy dose of vitamin C when you use bell pepper as a dipper for guacamole in this quick snack recipe.

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Spice-Roasted Chickpeas

a recipe photo of the Spice Roasted Chickpeas — Salima Benkhalti

Learn how to roast chickpeas with this easy recipe. The paprika- and cumin-coated chickpeas get crispy on the outside with a creamy inside. Enjoy these chickpeas as a snack or add them to a salad for some plant-based protein.

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Jonathan Perno's Spiced Candied Pecans

Jonathan Perno's Spiced Candied Pecans

At home or at Campo, the restaurant he oversees at Los Poblanos Historic Inn & Organic Farm in Albuquerque, chef Jonathan Perno likes to welcome guests with spiced New Mexican pecans. You won't see this in most spiced-nut recipes, but Perno blanches them to reduce some of the bitter tannins in the skin that can sometimes overwhelm the pecans' delicate flavor.

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Cinnamon Oranges

This simple dessert works any time of the year, but its flavors will be the best and brightest in the winter when oranges are at their peak.

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Air-Fryer Cinnamon-Ginger Apple Chips

a recipe photo of the Air-Fryer Cinnamon-Ginger Apple Chips — Photographer: Kelsey Hansen, Food Stylist: Sammy Mila

When you're in the mood for a sweet snack, these air-fryer apple chips are the perfect choice. Sprinkle Honeycrisp apples with warming spices, such as cinnamon, ginger, allspice, cloves, nutmeg and cardamom. Air-fry, then dip into honey- or vanilla-flavored yogurt.

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Rice Cake Snackwich

Rice Cake Snackwich — Ted Cavanaugh

Upgrade your rice cake snack with a schmear of almond butter and some sliced apple. This quick sandwich boasts 5 grams each of fiber and protein to help keep you satisfied.

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Carrots with Ranch Dressing

For a boost of beta carotene, fiber, and vitamin A, you can't do much better than snacking on carrots and ranch dressing.

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