7 Snacks saudáveis para levar para o trabalho | Mafalda Almeida

7 healthy snacks to take to work | Mafalda Almeida

Discover 7 healthy snack recipes that will help you maintain a healthy diet at any time, even at work.

healthy snacks

On warmer days, healthy snacks are an excellent option to add to the lunch box you take to work. Are you lacking ideas of what to add? Today, I leave you 7 healthy, satiating and super practical recipes that you can take to the office , but not only. You can also take them to the beach or, in some cases, use them to surprise friends at dinner .

Carrot sticks + tofu paste

1. Carrot sticks + tofu paste

Ingredients for tofu paste:

  • 1 block of 500 g of tofu
  • 4 c. of soy yogurt soup
  • 1 bunch of coriander
  • Juice of 1 lemon or 1 to 2 tbsp. of cider vinegar or rice vinegar
  • Pepper, cumin and garlic powder
  • 3 Cornichos

Preparation method:

In a shredder, combine all the ingredients except the tofu, until everything is finely chopped. Then add the block of tofu and grind well to form a creamy paste. This is an ideal healthy snack to share or offer to friends as a starter at dinner.

2.Boiled egg with strips of raw red pepper/cherry tomato

2. Boiled egg with raw red pepper/cherry tomato strips

3.Healthy Snickers

3. Healthy Snickers

Ingredients for the base:

  • 60 g of honey
  • 240 g of almond butter
  • 8 to 10 c. of almond flour soup
  • 1 c. of vanilla extract tea
  • 1 Pinch of salt

Ingredients for the caramel:

  • 180 g of dates
  • 90 g almond or peanut butter
  • 4 to 7 c. of water tea
  • 3 or 4 c. of coconut oil soup
  • 100 g roasted peanuts/almonds

Ingredients for topping:

  • 450 g of dark chocolate

Preparation method:

Add all the base ingredients and mix until everything is incorporated and forms a creamy paste. On a tray lined with parchment paper, spread the dough until it is approximately 1 cm thick. Place in the fridge to harden slightly for 10 minutes.

Add all the caramel ingredients to a crusher and blend until a paste forms. Remove the base from the fridge (still wet) and cut into rectangles. Distribute the rectangles on a board and start assembling the snickers. Put a spoonful of caramel on top of the base. Place the roughly chopped roasted almonds/peanuts on top of the paste and place in the freezer for another 10 minutes.

Meanwhile, melt the dark chocolate in a bain-marie. Remove the rectangles from the fridge, take each one and drizzle with the chocolate. Finally, place in the fridge for 20 minutes. After this, the healthy snacks are ready to take in your lunch box and eat.

4. Protein energy bars

4. Protein energy bars


  • 120 g pitted dates
  • 50 g of rolled oats
  • 50 g of almond kernels
  • 40 g of hemp (seeds)
  • 1 c. of almond butter soup
  • 1 c. of carob flour soup
  • 1 c. powdered cinnamon dessert

Preparation method:

In a food processor, grind the oats and almonds for 10 seconds. Add the remaining ingredients and process everything until you get a consistent dough.

With a sheet of parchment paper, cover a rectangular shape. Spread the dough evenly across the container and place in the refrigerator for at least an hour. Then cut it into bars.

These healthy snacks will last for 1 to 2 weeks when stored in the refrigerator.

5.Fresh coconut and fruit

5. Fresh coconut and fruit

6.Apricots stuffed with almond butter and dark chocolate

    6. Apricots stuffed with almond butter and dark chocolate


    • 2 fresh apricots
    • 2 c. of almond butter tea
    • 2 squares of dark chocolate (more than 70% cocoa)

    Preparation method:

    Cut the apricots in half, remove the seeds and fill the center with almond butter. Close again with the help of a toothpick.

    Melt the chocolate for a few seconds in the microwave and dip half of the apricot in it. Let it rest on a sheet of parchment paper and refrigerate for 20 minutes before serving or storing in the lunch box.

    Finally, just prick the cake (with a toothpick or a fork) and drizzle with the syrup to make it very wet.

    Fruit Chips

    7. Fruit Chips


    • 2 Apples
    • Cinnamon powder

    Preparation method:

    Preheat the oven to 130°C. Wash the apples and dry them with a towel. Cut thin slices (if you have one, you can use a mandoline) and place them on the tray.

    Sprinkle cinnamon to taste and bake for 30 minutes. Turn the apple strips over and let them sit for another 30 minutes. Finally, you just need to store the chips in a container and take them with you wherever you want.

    Enjoy your healthy snacks without weighing your conscience!

    You no longer need to feel guilty about failing your diet. These are healthy snacks that allow you to maintain a balanced diet anytime, anywhere.

    Prepare them at home and take them in your lunchbox. Make a splash with your co-workers, friends and family. Share your fit snacks with them.

    Did we manage to whet your appetite? So, don't miss the opportunity to receive other recipes and content from Oito.Um in your email. Stay up to date with all the fitness fashion , training and nutrition tips that suit your lifestyle. Subscribe to our newsletter now!

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    1 comment

    Dalila Andrade

    Saborosos e fáceis e de fácil confecção.

    Saborosos e fáceis e de fácil confecção.

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