31 Healthy Mid-Afternoon Snacks

Healthy snacks include lots of veggies and protein like hummus!

What do you grab for your mid afternoon snack? Maybe it’s a quick bite from a convenience store or a handful of nuts from your desk drawer. Here are some more ready available snack ideas you can bring into your office for that time when you are in search of something that will re-energize the 3pm mid afternoon slump. The secret to healthy snacks is that they contain whole fresh foods as well as protein and fiber. Remember to also have water available to drink!


2 Tbsp almond or sunflower butter, 1/2 whole wheat English muffin with raisins and apple slices (300 cals).

1 Tbsp p-butter, 1 graham cracker. (160 cals) or


½ 7” banana, ½  Tbsp p-butter, Trader Joes –low carb , high fiber wraps. (155 cals)

1/ 2c red beans, 1/2c black beans, 1/2c chick peas, 2Tbsp chopped cilantro, 1 Tbsp lemon juice. (210 cals)


1 boiled large egg, 1 slice fiber toast. (147) cals


English Muffin Melt: ½  whole wheat English muffin,1 oz Skim cheese (1/2C), 1 slice beefsteak tomato (150 cals)

3 x 8″ celery sticks, 1 Tbsp Hellmann’s Mayo, 1/4 Light Tuna in water.

2 oz ham, 1 C Melon cubes. (146 cals)  

3 oz smoked salmon, 1 tsp mustard, 2 Akmak crackers. (152 cals)



4″ whole wheat pita bread, 2 Tbsp red pepper hummus, 16 grapes.  (187 cals)

2 Tbsp hummus, 1 C red pepper, 1 C baby carrots, 1C snap peas or cucumber slices. (146 cals) 2 Tbsp hummus , 4 small 4.5” long bread sticks,  1 nectarine. (163 cals)

2 oz ricotta cheese,  1/4 tsp vanilla extract, 1 med apple sliced. (157 cals)

 1 med pear sliced, 1 oz skim cheese stick. (160 cals) or

papaya and 1 oz  baby bell cheese

1/2C Cottage cheese, 1/4 of a melon (69g). (126) or

1/2 C Low Fat 0% Greek yogurt, 1 cubed med apple,Cinnamon (120 cals).


1/2 oz walnuts, 1 apple-(160 cals)


1/4C sunflowers seeds,1 pear. (160 cals) ½ oz pumpkin seeds, 1/2 C grapes.(133 cals)

10 cherry tomatoes, 1 oz cheddar cheese. (180 cals)


1/2C Non Fat Cottage cheese- cals, 1 x 3’ diam’  tomato- cals, 1C diced cucumber- cals,1 tsp vinegar, salt and pepper. 1/4 tsp dried oregano. (129 cals) 2 Tbsp Goat Cheese, 1 tsp dill or basil, 2 Wasa or Akmak Crackers, 4 small olives. (140 cals)

NOTE Calories have been estimated using: www.caloriecount.com


Flavored Popcorn Take 5 C air popped popcorn (155 cals), and flavor with low-sodium, low-fat seasonings, such as chili powder, Chinese five-spice powder, a mixture of cinnamon and sugar, paprika, cumin, garlic powder, grated Parmesan cheese, curry, herbs like thyme or a salt-free seasoning blend.

Fruit Salad:8 med  sliced organic strawberries and 2 kiwis -sliced.(140 cals)

Veggies and Ranch Dip:2 Tbsp fat free ranch dressing, 2 C sliced peppers, snap peas, cucumbers, celery. (150 cals)

Yogurt & grapes: 3/4 C 0 % Fage Greek yogurt- 100 cals, 1/2C grapes- (155 cals)

Blueberry Oats: 1/2 C soy milk, 1/8C old fashioned rolled Oats, 1/4 c organic blueberries (148 cals).

Nuts: 1 oz-peanuts. (165 cals)

Strawberry waffles : 1 frozen whole grain waffle, 1C slice strawberries (160 cals

Banana Cream: ½ English LF whole grain Muffin, 1 Tbsp  light cream cheese,½  7” banana slices- dash cinnamon. (135 cals)