If you get those stomach pangs and munchies around 3 p.m. at the office, you're not alone. It's pretty common to get hungry in the afternoon, whether it's because you ate a light lunch or because you're getting bored or restless. Either way, it might cause you to reach for a snack or two.

However, unless you have healthy snacks on hand, you might be tempted to dig into the office's chip collection or grab a pastry from the lounge. "The afternoon is a time where your body needs a snack, but often people make impulse decisions for something sugary, as their brain is getting a bit fatigued from the work day and is looking for a boost," says Kelly R. Jones MS, RD, CSSD, LDN.

We usually crave salt and sugar, so it means a snack that doesn't satisfy one of these sensations probably won't cut it. A solution? A salty roasted snack that's crunchy and flavorful, without all the added calories and fat. Here are a few ideas and recipes that you can store at work for convenience.


A common roasted snack that never tires, says Jones, chickpeas can be seasoned in various ways, where they can be spicy, sweet, or even tangy. They offer a nice crisp, and with a touch of salt, are super tasty. You can use paprika or turmeric for a kick (and a kick to the metabolism), sea salt and pepper for something simple, and even cinnamon, honey, and olive oil for a sweeter snack.

Broad Beans

"I also love roasted broad beans," says Jones, which happen to be less known that more common roasted bean snacks. Roasted beans are a go-to snack for myself as well something I recommend to my audience and clients," she says. Why? They are packed with protein (and a nice bit of salt) to satisfy cravings and keep you full until dinner. Try them with a few different spices, like wasabi or sriracha, for some heat and metabolism-boosting effects.


"For the biggest protein punch, roasted edamame. In addition to protein, they all provide fiber and a bit of fat, three things you need to help the body feel full," she says. They're also surprisingly high in omega-3 fatty acids. However, while it's great for settling those munchies, it might not provide as much immediate energy, as it's lower in carbohydrates than other roasted beans. "Since everyone's energy needs are different, some people may want to pair them with a piece of fruit for more energy," she says.


Kale chips will never get old. With a perfect crunch and base for various seasonings, there are so many ways to enjoy this leafy green that's so nutritionally dense. Try this recipe, courtesy of Rebecca Lee, a registered nurse in NYC.

  • 1 bunch of fresh kale
  • 2 tablespoons of extra virgin olive oil
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of freshly grounded black pepper

Preheat oven to 300 degrees F. Cut off thick stems from kale and rip into bite size pieces. In a bowl, mix all the ingredients together. Arrange a single layer of the mixed kale onto a baking sheet. Bake for 20 minutes or until crispy.

Brussels Sprouts

Much like kale, Brussels sprouts are high in protein, iron, and folate to keep you healthy. And, the ends are delicious when crisped up. Try this recipe from Lee, which is simple, letting the Brussels really shine.

  • 2 dozen small brussels sprouts
  • 3 tablespoons of extra virgin olive oil
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of freshly grounded black pepper

Preheat oven to 400 degrees F. Cut off ends of brussels sprouts. Cut each sprout in half. In a bowl, mix all the ingredients together. Arrange in a single layer onto a baking sheet, cut side down. Bake for 40 minutes or until crispy.


Cauliflower can be a crunchy roasted snack, too. Plus, it goes really well with spices, like turmeric, cumin, ginger, or garlic, as well as cheeses, such as Parmesan or gouda. Whichever route you choose, you're bound to get a delicious recipe. Try this one from Lee.

  • 1 head of cauliflower
  • 3 tablespoons of extra virgin olive oil
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of freshly grounded black pepper
  • 1/2 cup of grated Parmesan
  • 1 teaspoon of garlic powder

Preheat oven to 425 degrees F. Cut the cauliflower into bite size pieces. In a bowl, mix the cauliflower, salt, olive oil, black pepper, and garlic powder together. Arrange in a single layer onto a baking sheet. Roast for 40 minutes. Sprinkle the Parmesan cheese over cauliflower and roast for another 10-12 minutes or until cauliflower is tender.

About the Author

Isadora Baum

Isadora Baum is a freelance writer, author, and certified health coach. She writes for various magazines, such as Bustle, SHAPE, Men's Health, Women's Health, Health, Prevention, POPSUGAR, Runner's World, Reader's Digest, and more. She is also the author of 5-Minute Energy with Simon & Schuster. She can't resist a good sample, a killer margarita, a new HIIT class, or an easy laugh. Beyond magazines, she helps grow businesses through blogging and content marketing strategy. To read her work or inquire, please visit her website: isadorabaum.com.