Author: Ashley Linkletter

There’s nothing more enticing than a tall stack of pancakes topped with maple syrup and fresh fruit (or whatever your preferred pancake toppings happen to be). The one thing often missing from this ideal breakfast? Protein! Here’s how to up the protein content of your favorite breakfast item while still keeping pancakes in the picture (and why these high-protein pancake recipes will keep you feeling full for hours).

Why You Need Protein Pancake Recipes on Hand

Cristel Moubarak, registered dietitian, food coach, and founder of nutriFoodie, stresses the importance of including protein at breakfast. “Usually we don’t get enough at breakfast,” she tells HealthyWay, “but have plenty for lunch and dinner. Many breakfasts, including cereal and pancakes, tend to be much higher in sugars or simple carbohydrates, so we digest and absorb it quite fast.” The consequence? Not feeling satiated or comfortable throughout the morning, which can result in reaching for snacks or diving into a less-than-ideal lunch because breakfast was lacking in protein, good fats, and fiber.
The good news? Whether your pancake craving hits in the morning, around noon, or at night, our go-to protein pancake recipes ensure you’re going to enjoy a nutritionally dense, sweet, and delicious meal.

Gluten-Free Cottage Cheese Protein Pancake Recipe

These pancakes get their slightly-sweet, nutty flavor from gluten-free oat flour. The combination of oat flour and cottage cheese results in a lightly textured yet high-protein pancake that pairs well with fresh berries and a drizzle of maple syrup.

Yield: 4 servings—2 Pancakes Each

Time: 30 minutes (Including Resting Time)

Ingredients:

• 1 cup cottage cheese
• ⅔ cup gluten-free oat flour (such as this certified gluten-free oat flour from Bob’s Red Mill)
• 2 Tbsp. unsalted butter, melted
• 2 eggs
• 2 egg whites* OR ¼ cup liquid egg whites
• 1 tsp. vanilla extract
• Butter-flavored cooking spray (if using a cast iron skillet)

Special Equipment:

• Measuring cups and spoons
• Blender
• Large non-stick skillet OR electric griddle OR large cast iron skillet
• Silicone or wooden flat spatula (we like this 2-pack from UpGood)
• Baking sheet
• Silpat or parchment paper

Method:

1. Preheat the oven to 300°F and place a Silpat- or parchment paper–lined baking sheet in the warm oven.
2. Add the cottage cheese, oat flour, melted butter, eggs, egg whites, and vanilla extract to the blender and blitz briefly—just until combined. Let rest 15 minutes before using.
3. Warm your non-stick skillet, electric griddle, or cast iron skillet over medium heat, coating with butter-flavored cooking spray if using cast iron.
4. Check the temperature of the skillet or griddle by making a small test pancake. The temperature is right when the pancake turns golden brown and develops a slightly crispy crust.
5. Using about ⅓ cup of batter per pancake, cook the pancakes in batches (being careful not to overcrowd the pan). As the pancakes cook, transfer them to the baking sheet in the oven to keep them warm until serving.

Low Carb Almond Butter and Chocolate Protein Pancake Recipe

Use your favorite chocolate-flavored protein powder confidently, knowing the almond butter in this recipe will add healthy fats while covering up any protein powder aftertaste. These high-protein pancakes have a denser texture than traditional pancakes and are especially delicious when drizzled with melted butter and a light dusting of extra cinnamon (roll them up for a perfect meal on the go!).

Yield: 2 Large Pancakes

Time: 30 minutes (Including Resting Time)

Ingredients:

• 1 egg
• 2 egg whites* OR ¼ cup liquid egg whites
• 2 scoops chocolate protein powder (such as Vega’s Protein & Greens)
• ¼ cup water
• 2 Tbsp. unsalted almond butter
• ½ tsp. cinnamon
• Butter-flavored cooking spray (if using a cast iron skillet)
• Small pat of butter (optional)
• Toasted almond slices (optional)

*Freeze the remaining egg yolks in a resealable freezer bag or container for future baking projects (or extra-rich and golden scrambled eggs!).

Special Equipment:

• Measuring cups and spoons
• Blender
• Large non-stick skillet OR electric griddle OR large cast iron skillet
• Silicone or wooden flat spatula

Method:

1. Add the egg, egg whites, chocolate protein powder, water, almond butter, and cinnamon to the blender and blitz briefly—just until combined. If necessary, thin the batter with a teaspoon or two of water. Let rest 15 minutes.
2. Warm your non-stick skillet, electric griddle, or cast iron skillet over medium heat, coating with butter-flavored cooking spray if using cast iron.
3. Make a very small test pancake if desired, checking to make sure the pancake crisps evenly on both sides.
4. Use the remaining pancake batter to make two large pancakes.
5. Enjoy while still hot with butter, toasted almonds, and extra cinnamon.

High-Protein Toppings (That Will Go With Any High-Protein Pancake Recipe)

Try these protein-packed toppings on for size:

• Chia jam (try this delicious strawberry version from Well Plated)
• Toasted almonds (slivered or crushed)
• Toasted pumpkin seeds
• Greek yogurt (try mixing plain Greek yogurt with chopped fresh fruit)
• Crumbled turkey bacon
• Nut butter (almond or cashew)

More On the Importance of Protein at Breakfast

Incorporating high-protein foods into your breakfast routine is an easy way to stay satiated throughout the day, and clinical studies have even shown that a high-protein and high-carbohydrate breakfast could contribute to weight loss over the long term.
Moubarak recommends incorporating the following to maximize your breakfast’s potential:

• Quinoa or oat flour for fiber and protein
• Chia for soluble fiber, omega 3, and protein
• Hemp seeds for protein and omega 3
• Flax for omega 3, fiber, and protein
• Protein powder (one scoop is enough to include with a meal)
• Natural nut or seed butter or avocado for healthy fat

High-protein pancake recipes are a particularly good option for breakfast—and not just on leisurely weekend mornings. They can be made in batches and frozen between pieces of wax or parchment paper for super-simple weekday morning breakfasts, too (just defrost them in the microwave for 45 seconds or in the toaster for a crispier texture). High-protein pancakes can be eaten on their own or rolled up wrap-style and stuffed with fresh fruit and other high-protein toppings for a filling breakfast, a snack at work, or a pick-me-up after hitting the gym.

Not a fan of pancakes? Here are some other high-protein breakfast options to get excited about!

High-Protein Oatmeal: Turn regular oatmeal into something extraordinary by stirring in a dollop of Greek yogurt (or kefir), 1 tablespoon of chia seeds, and 1 tablespoon of almond butter.
Scrambled Eggs (even higher-protein style!): Sauté 2 cups of kale in a teaspoon of olive oil and add to two scrambled eggs. Top with your favorite salsa, ½ cup of cooked black beans, and ½ cup of cottage cheese.
Protein-Rich Green Smoothie: Add 1 banana, ½ cup frozen blackberries, 2 cups baby kale, ½ cup Greek yogurt, ¼ cup pasteurized egg whites, and 1 tablespoon of chia seeds to a blender, and blitz until smooth.

Cooking salmon is one of those things that sounds harder than it actually is. Is it different from cooking meat? Yes, completely. Will you find yourself making salmon multiple times a week once you’ve tried these methods? Absolutely! The cooking methods in this article are perfect for beginners because they require very little in terms of ingredients, equipment, and time. The first step? A visit to the fish counter!

The Fish Counter (the Beginning of a Beautiful Friendship)

Your local fish shop or fish counter at the grocery store will almost always have the freshest salmon. The salmon on display should smell fresh and faintly briny; an overly fishy smell indicates that it’s past its prime. Don’t be afraid to ask questions! Fishmongers are more than happy to give you cooking tips and prep suggestions, and they can help make your life easier by removing bones and skin (especially if you call ahead to place your order).

Farmed vs. Wild Salmon

As a general rule, it’s the safest bet to opt for wild salmon over farmed salmon. Farmed salmon has a mixed reputation. Critics say that salmon farms have been shown to have detrimental effects on both the fish themselves and the ocean at large.
Farmed salmon is more likely to carry diseases (and to potentially spread those diseases to wild salmon if they escape their pens). There are also environmental concerns about the chemicals that are used to treat farmed salmon.
That said, as farming methods have changed, some varieties are considered safer than others.
And not everyone has access to wild salmon, so buying farmed fish may be the only option in some areas.

A Quick Reminder of How Nutritious Salmon Really Is

An incredibly versatile protein, salmon is high in heart-healthy omega-3 fatty acids (which are thought to contribute to healthy brain and cardiovascular function). Salmon is also a good source of vitamin B12, selenium, and niacin.
Vitamin B12, found most commonly in animal-based proteins, is essential for blood cell and nerve health and the production of DNA. Selenium, a trace mineral, is crucial for healthy thyroid function. Niacin lowers cholesterol levels and cardiovascular risks.

Prepping Salmon for Cooking

The best practice when cooking salmon is to either cook from a fresh fillet that hasn’t been frozen or to cook directly from frozen form. Since salmon is so perishable, it can be risky to attempt defrosting before cooking. Use fish tweezers (such as these Kotobuki Japanese fish bone tweezers) to remove any pin bones left in the flesh.
Resist the urge to rinse fresh salmon under cold water, as this can potentially splash bacteria all over the fish—or even contaminate your sink or other items in your kitchen. Use a paper towel to pat the fish dry; the drier the surface of the salmon the better for searing over high heat. Once the salmon has been thoroughly dried, it’s time to get cooking!

Avoiding Overcooking Salmon

Overcooking is often the biggest fear people have when it comes to learning how to cook salmon. Although it’s true that salmon overcooks easily, the trick is to remove it from the heat just before you think it’s done. LaDonna Rose Gundersen, an Alaskan fisherwoman and author of My Tiny Alaskan Oven, Salmon, Desserts & Friends, and The Little Alaskan Salmon Cookbook, offers these words of advice for beginners: “Do not overcook salmon, and remember it continues to cook when you remove it from the heat. Better to undercook it slightly than to overcook it.”
Salmon is cooked when it reaches an internal temperature of 145° F. Aim to take it off the heat at 140° F and let the residual heat do the cooking in the last few minutes before you check the internal temperature again. Salmon that has been properly cooked will be opaque throughout and will flake easily with a fork.

Sides and Wine: What goes with salmon?

Diane Morgan is the author of the best-selling cookbook Salmon: Everything You Need to Know + 45 Recipes and a huge fan of this versatile fish. When it comes to pairing with wine, it’s all about what’s in season at any given moment.
Wine-wise, salmon and pinot noir are a lovely pairing, as is true for a Beaujolais. That said, an Austrian grüner veltliner is terrific if the fish will have a smoky flavor. When tomatoes are at their peak, I pan roast salmon and serve it with sautéed green beans, yellow pear tomatoes, and drizzle it with a homemade basil oil. That dish is grand with a French white Burgundy or Orvieto.
Salmon is so versatile that it can also take on Asian flavors, creamy sauces like an aioli, or Mexican accents as in grilled salmon tacos with a chipotle sauce.
Gundersen likes to pair salmon with classic comfort food. “This sounds crazy, and yet simple baked beans pair well with [pan-seared] salmon. …Or, a nice Caesar salad or asparagus roasted alongside the salmon.” Wine and beer that is slightly acidic can stand up to salmon’s assertive flavor, while buttery wines like chardonnay complement salmon’s milder flavors.

How to Cook Salmon

Pan Searing Salmon in a Skillet

Whether you pan sear salmon in a skillet exclusively or you finish the fillet in the oven, the secret to crispy skin remains the same: plenty of heat and patience.

Yields:

2 servings

Ingredients:

• 2 center-cut fillets about 1” thick (use fillets with a uniform thickness for best results)
• 2 Tbsp. grapeseed oil (or another neutral oil with a fairly high smoke point)
• Kosher salt
• Freshly cracked black pepper

Special equipment:

• Paper towel
• Sharp chef’s knife
• Heavy skillet (either cast iron or stainless steel; it should be oven safe if you choose to finish the salmon in the oven)
• Long-handled tongs
• Fish spatula/turner (we love this OXO Good Grips Fish Turner)

Pan-sear method:

1. Remove the salmon fillets from the fridge 15 minutes before cooking. Carefully pat all sides down with a paper towel—the drier the salmon the crispier the skin.
2. Using a sharp chef’s knife, make four shallow cuts (aim for a depth of ¼”) diagonally across the salmon skin. Repeat in the opposite direction so that you end up with a crosshatch pattern. This extra step will allow the salmon to lie flat over high heat and on your plate (otherwise the skin has a tendency to curl under).
3. Generously season the salmon fillets with kosher salt and freshly cracked pepper.
4. Add the oil to the pan and heat over medium-heat high until the oil is just beginning to shimmer. Resist the temptation to add the salmon before the pan preheats!
5. Using long-handled tongs, carefully add the salmon fillets skin-side down to the pan. Cook the salmon for 4 minutes undisturbed (again, resist the temptation to move the fillets around in the pan or flip them after only a moment or two).
6. Carefully flip the salmon fillets over using a fish spatula and cook for another 3 minutes. The salmon should feel firm but not dried out. Remember, it’s always a good idea to remove the salmon from its heat source just before it’s done, as the residual heat will continue cooking the fish.
7. Serve the salmon fillets with the skin on while still hot.

From skillet to oven method:

1. Preheat the oven to 350° F.
2. Follow steps 1 to 4 exactly as described above.
3. Gently place the salmon fillets in the hot oil skin-side down and cook for 2 minutes. Carefully turn the fish skin-side up with a spatula and cook for 2 more minutes.
4. Transfer the hot skillet to the preheated oven and cook the salmon for another 8 to 10 minutes or until the fish flakes easily and has turned opaque.

Perfect pairing:

Pan-seared salmon is a great match for a crunchy broccoli slaw dressed with soy sauce, sesame oil, and rice vinegar. A bottle of cold, crisp lager with an optional squeeze of lime is all that’s needed to round out the meal.

How to Poach Salmon on the Stovetop

Poaching is an elegant, easy cooking method that results in perfectly flaky, coral-colored salmon. This method uses white wine, but feel free to use water or fish stock in its place.

Yields:

2 servings

Ingredients:

• 1 large salmon fillet (¾–1 lb)
• Kosher salt
• 1 cup dry pinot gris
• Small handful of fresh dill, stems included
• 1–2 sprigs Italian parsley, stems included
• 2 scallions, white and pale green parts only
• 2 thin slices of lemon
• Freshly cracked pepper

Special equipment:

• Shallow straight-sided sauté pan with lid (All-Clad’s Stainless Steel Sauté Pan will last you a lifetime)
• Fish spatula/turner

Method:

1. Lightly season the salmon fillet with kosher salt. The skin can be left on or removed (many fish counters will do this free of charge).
2. Add the wine, dill, parsley, scallions, and lemon slices to the sauté pan along with an extra teaspoon of salt.
3. Set the salmon fillet on top of the aromatics and fill the rest of pan with cold water so that it just covers the salmon.
4. Bring the poaching liquid to a rolling simmer over medium-high heat. Immediately turn down the heat to medium-low and place the lid over the salmon.
5. Allow the salmon to gently simmer in the poaching liquid for 5 minutes. Check to make sure the salmon is opaque (give it another 30 to 45 seconds if not) and carefully remove with a fish spatula.

Perfect pairing:

Poached salmon can be served hot or at room temperature and tastes particularly delicious when served with steamed snap peas and asparagus. Poached salmon can also be served chilled as part of a green salad or cold grain dish. Enjoy the rest of that pinot gris used in the poaching liquid; its slight acidity is a fantastic match with oily fish.

How to Grill Salmon on a Plank

Morgan is a huge fan of grilling salmon using the plank method. In fact, it’s the only method she’ll use for grilling salmon. “If I had to name my absolute favorite way, it would be to grill salmon a la plancha* or on a cedar or alder plank. I never grill salmon directly on the grill grates because the delicate flesh inevitably sticks to the grill,” she says.
To get started with this method you’ll need a wooden plank (preferably cedar) that has been soaked in cold water for several hours.

Yields:

2–4 servings

Ingredients:

• 1–2 large salmon fillets, ~1 lb each.
• Olive oil
• Kosher salt
• Freshly cracked pepper

Special equipment:

• Wooden grilling plank (like these cedar grilling planks from Grill Gourmet)
• Grill (gas or charcoal)
• Fish spatula/turner

1. Soak the grilling plank for 2 to 4 hours in cold water.
2. Heat the grill to medium heat and arrange the pre-soaked grilling plank directly on the grill rack.
3. Brush the salmon with olive oil and season generously with salt and pepper.
4. Carefully place the salmon on the grilling plank. Close the lid and cook the salmon for 12 to 15 minutes, depending on the size of the fillet.
5. Remove the cooked salmon from the plank. It should separate easily from the skin. Serve while hot.

*A la plancha is a Spanish cooking technique seldom seen in North America. It involves cooking food on a flat-top metal grill that resembles a griddle.

Perfect pairing:

Classic barbecue sides like corn on the cob and grilled veggies are right at home next to salmon cooked via the plank method. A mellow lightly chilled pinot noir will complement the salmon’s buttery flavor.
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If you’ve ever felt bored by your healthy snack options at work, we’ve got you covered. With 18 healthy office snacks you can make at home or in the break room—along with nutritious and filling options to grab on the go—consider this your official guide to snacking smart at work.
There are many reasons to include healthy office snacks at work, one of the most important being staying focused and energetic throughout the day. Yeiji Jang is a registered dietitian with a strong interest in healthy snacking habits who sums up the importance of healthy office snacking habits by saying:

The main benefit or goal of keeping your body fueled consistently throughout the day has to do with maintaining the blood sugar levels within optimal range. This has a wide-reaching effect on your whole body. For example, your brain uses glucose as its main source of fuel. All foods contribute to raising the blood sugar, which in turn keeps the brain fed to keep you focused on your work. Your body uses it to keep energized so that you can get through the day without experiencing a midday slump!

Snacking wisely and choosing healthy work snack options throughout the day “can help [keep] the blood sugar levels stable to keep you energized [and] focused and curb hunger between meals, which may prevent you from overeating during the next meal or choosing something easy but not nutritionally balanced,” Jang explains. She suggests thinking of healthy snacks not just in terms of caloric value but as small meals that should maximize nutritional gains as a part of a whole.

Healthy Snacking at Work 101

Generally speaking, healthy office snacks should “contain a mix of carbohydrate (quick energy), healthy fats, and protein (for sustained fullness [and] slower rise in blood sugar),” Jang says, although she notes each snack doesn’t necessarily have to contain all three components at once.
She also recommends sticking with whole grains whenever possible, buying pre-packaged snacks that are around 200 calories or less, eating slowly, and paying attention to what your body needs. Sometimes you might just need a good stretch or a quick walk around the office!
Finally, Jang advises staying well hydrated throughout the day with something besides coffee: “often thirst is mistaken for hunger. So before going for a snack, get something to drink.”

Pay attention to snacking at work and while you’re on social media.

It’s tempting to use downtime at work for browsing social media, but beware of spending too much time looking at delicious food. While it can be inspirational to look at beautiful food photography, even the healthy kind, these images can send false hunger cues to your brain.
Jang says that while regularly timed snacking is good for maintaining energy levels and mental alertness, it’s very important to make sure you’re listening to your own body and not the influence of exterior cues:

The timing of the snack depends on many factors. Some say don’t go without eating anything for more than three hours, which I think is not a bad idea. But I think it also varies between individuals and also what their previous meal was, when they ate, and their portion size. While it’s important to keep your body fueled to stay productive at work, we also don’t want to eat when we don’t need to. It’s hard to tell the natural cue today because we’re surrounded by food/cues to eat. This isn’t only because of their direct presence but because of social media. (Instagram can be very powerful when it comes to making you think that you are hungry and need that almond butter cookie now!)

18 Healthy Office Snack Ideas to Get You Started

Sweet Work Snacks

1. Dried fruit (¼ cup) + cheese (1 oz)

Combining a serving of your favorite cheese with a small portion of dried fruit will keep you feeling full (and fancy!) when you’re at work. It’s important to make sure the dried fruit you choose as a snack has no extra added sugar, as this packs in unnecessary and empty calories (and dried fruit is sweet enough as it is).  
Although dried fruit does contain more calories than fresh fruit, dried fruit is a great source of concentrated nutrients and a natural pairing to most cheeses. Whether you’re a fan of fontina, a connoisseur of Camembert, or gaga for Gruyère, you can feel good about eating that cheese, as recent studies have found a correlation between eating cheese and maintaining heart health!

2. Banana + dark chocolate chips (1 Tbsp.)

Bananas are a fantastic option for combating mid-afternoon hunger pangs. With 3 grams of fiber per medium-sized banana and plenty of pectin (a type of resistant starch that helps you feel fuller longer), you should definitely be going bananas over bananas! Dark chocolate chips are full of antioxidants, and studies have shown that merely tasting chocolate is enough to improve your mood.

3. Non-fat vanilla Greek yogurt (½ cup) + raspberries (½ cup)

Greek yogurt has been enjoying well-deserved time in the spotlight over the past several years and is a great option for a healthy work snack. It’s an excellent source of protein and calcium, and including Greek yogurt in your diet has been shown to correlate with long-term weight loss. Up the fiber factor by adding raspberries. A half-cup serving contains 4 grams of fiber, which will help stave off hunger pangs.

4. Unsweetened applesauce (½ cup) + graham crackers (2) + Laughing Cow Light cheese (2 triangles)

Got a case of the cookie cravings? Graham crackers are a less sweet (but still satisfying) alternative to those chocolate chip cookies calling your name from the break room. Spread two graham crackers with Laughing Cow Light cheese (with 25 calories and over 2 grams of protein per triangle, this handy snack is a valuable addition to your stash) and dip in a bowl of unsweetened applesauce.
The combination is pleasantly sweet without being cloying, and the applesauce is a good source of soluble fiber.

5. If you’re short on time:

Nothing But the Fruit Real Fruit Bites
Made from dried fruit with no added sugar, these fruit bites are reminiscent of fruit gummies or leather but in a much healthier and more adult form. For a filling snack, pair with a serving of cheese or a small handful of nuts.

Savory Work Snacks

6. Blue corn chips (1 oz) + salsa (½ cup) + Greek yogurt (¼ cup)

The trick to enjoying corn chips is to stick to a single ounce serving, which can be anywhere from 6 to 15 chips. Measure them out beforehand and you won’t be tempted to snack through the whole bag.
Blue corn chips contain slightly higher amounts of two nutrients: lysine (an amino acid) and anthocyanin (an antioxidant), although they’re generally still high in fat and salt.
Tomato salsa is high in antioxidants, and if it contains spicy chili peppers, even better. Promising research has shown that people who eat lots of spicy peppers were less likely to die during the duration of the six-year study than those who didn’t. Greek yogurt is a healthy alternative to sour cream and adds a protein and calcium boost to your snack.

7. Pretzels (1 oz) + Hummus (2.5 oz)

With about a third less calories than an ounce of plain potato chips, pretzels are a smart snacking option that will still tick all the right boxes if you’re in the mood for something salty. A few tablespoons of hummus will add fiber, protein, and extra flavor. Try making your own hummus in batches at home or buy large tubs from the deli section in the grocery store.

8. If you’re short on time:

Veggicopia Dips
These cute little 2.5-oz cups of hummus are small enough to be stowed in your purse but large enough to leave you feeling satisfied. This variety pack includes 12 shelf-stable hummus packets in original, roasted red pepper, and edamame flavors.

9. Tapenade (1 oz) + unsalted brown rice cakes (2)

Tapenade, a delicious tangy spread made from black or green olives and capers, is a super-flavorful way to incorporate more olive products in your diet. Based on their role in the Mediterranean diet, studies have shown that olives contain plenty of anti-cancer agents and antioxidants. Tapenade has such a rich taste it works best when spread thinly on crunchy unsalted brown rice cakes.

10. If you’re short on time:

Epic Bars
Love the idea of protein bars but without all the sweetness? Epic Bars are made from all-natural meat products such as bison, beef, chicken, bacon, salmon, and venison. Perfect for a paleo office snack, these bars offer some serious protein per serving and come in a variety of flavors so there’s a new snack option for every day of the week.

Creamy Work Snacks

11. Guacamole (2 Tbsp.) + rye crackers (2)

Consider this snack a mini-version of avocado toast, the breakfast food that’s been dominating social media for the past year. As if you need any other excuse to eat guacamole, studies have shown that lutein- and zeaxanthin-rich avocados are great for healthy and youthful-looking skin. Rye crackers contain plenty of fiber, manganese, and copper, and consuming whole-grain foods has been shown to help lower blood pressure.

12. Oatmeal made with water or skim milk (½ cup) + almond butter (1 Tbsp.)

Did you know that everyone’s favorite breakfast food, oatmeal, also makes an amazing and filling mid-morning or afternoon office snack idea? Besides being creamy and filling, oats have been shown to have both anti-cancer and LDL cholesterol–lowering properties.
A swirl of almond butter (or the nut butter of your choice) will add healthy fats and extra protein, which means you’ll be energized for hours after this snack.

13. Skyr (½ cup) + pomegranate seeds (2 Tbsp.) + granola (1 Tbsp.)

If you’ve never heard of skyr, you aren’t alone. This ultra-creamy Icelandic dairy product is only now beginning to appear in dairy cases across North America. With a texture that’s similar to very thick yogurt but with a milder and less-tangy flavor similar to ricotta cheese, skyr is higher in protein and lower in calories than Greek yogurt.
Tart pomegranate seeds have a wide range of positive health effects, including anti-cancer agents, anti-inflammatory effects, and anti-fungal properties, and have even been shown to have anti-plaque effects in your mouth. A small amount of granola isn’t necessary but provides a nice crunchy contrast to the creamy skyr. If you can’t find skyr at your local grocery store you can buy it online and have it delivered right to the office.

14. Tzatziki (2 Tbsp.) + whole grain pita (1 small) + cucumber (½ cup cut into matchsticks)

Tzatziki, a yogurt-based dip usually made with shredded cucumber, garlic, and dill or mint, is a perfect low-fat filling for this simple roll-up. Spread the tzatziki in a thin layer across the pita and add the cucumber, rolling the pita bread into a tight wrap (you can also stuff the pita bread with the tzatziki and cucumber, if that’s easier).
Choosing a whole-grain pita over white means you’ll benefit from extra fiber, which has been shown to help lower LDL cholesterol and prevent the formation of blood clots.

Crunchy

15. Trail mix (2 Tbsp.) + pear slices (1 pear)

Either make your own trail mix from your favorite nuts, seeds, and healthy cereals or choose one of the many commercially available brands available in grocery stores or online. Trail mix is extremely calorie dense, so make sure to avoid trail mix containing candy, chocolate, added salt or sugar, or fried ingredients.
Trail mix with plenty of nuts is a healthy choice in small portions, as studies have shown nut consumption can be beneficial to cardiovascular health. Depending on their ripeness, pears can add extra crunch or a complementary soft texture. Studies have shown that including fresh fruit in your daily diet can actually lower your risk for diabetes.

16. Celery (2 stalks) + crunchy natural almond butter (2 Tbsp.) + dried cranberries with no added sugar (2 Tbsp.)

Think of this snack as the adult version of ants on a log, the snack most of us remember from our preschool and kindergarten days. Rich in vitamin K, celery is a super low-calorie vehicle for crunchy, protein-packed almond butter. (Peanut, sunflower seed, or cashew butter is also yummy!)
If you don’t like the idea of having to leave a jar of almond butter in the fridge, Justin’s Classic Almond Butter comes in small packets ideal for single servings to incorporate into any snack. Think of dried unsweetened cranberries as sophisticated raisins; not only are they deliciously tart, but multiple studies have shown strong evidence that cranberries may have beneficial effects on blood pressure and inflammation.

17. Roasted chickpeas (2.5 oz)

Packed with protein, vitamin A, and fiber, roasted chickpeas are easy to make and are the ultimate blank canvas for almost any flavor combination you can think of. More of a savory type of gal? Experiment with flavor combinations such as sea salt and rosemary, curry powder and turmeric, smoked paprika and garlic, or pesto with chili flakes.
If you crave sweets, try roasting chickpeas with maple syrup and pink Himalayan salt, any nut or seed butters you like, pumpkin spice, or dust them with cocoa powder and coconut sugar. Love the idea of snacking on roasted chickpeas but don’t want to make them yourself? The Good Bean makes single-serving packets that are ideal for stashing in your desk drawer!

18. Air-popped popcorn (3 cups) + nutritional yeast (2 Tbsp.)

Yearning for cheesy popcorn but trying to avoid dairy? Nutritional yeast has a very similar flavor to cheese, is 100 percent vegan, and is a good source of vitamin B12 so you can still reap the benefits of a plant-based diet. Air-popped popcorn is very low in calories, which means you can eat three cups of it for under 100 calories.