Gotta run? Take these healthy snacks with you. These make-ahead and no-cook recipes travel well and are perfect for the office fridge or your desk drawer.

Rich in fiber and heart-healthy omega-3s, this recipe has 20 to 30 percent fewer calories and 30 to 60 percent less fat than most store-bought brands. Makes 2 cups (194 calories per serving).

These crackers go well with all kinds of cheeses; try them with Brie or manchego. Store them in an airtight container at room temperature for up to two weeks. Makes about 5 dozen crackers (132 calories each).

Make this crunchy snack at home over the weekend, pack it in an airtight container, and munch on a handful whenever cravings strike.

Soak 1 cup dried yellow split peas in 3 cups water for 4 1/2 hours. Drain and pat dry. Over medium-high heat, coat a large skillet with oil. Add half the peas; cook, stirring frequently, until golden brown and crunchy, 6 to 10 minutes. Season with salt. Repeat with remaining peas. Makes 12 servings (55 calories each).

Pack two of these sweet treats with your lunch and the vending machine won't seem so tempting. Makes 30 cookies (84 calories each).

If you have access to a refrigerator at work, pack fresh dips or spreads, whole-grain crackers, and raw veggies for a nutritious, satisfying snack. Makes 10 servings (95 calories each).

Pair 1/2 ounce mini whole-grain pretzel sticks -- approximately 11 sticks (65 calories) -- with 1 teaspoon peanut butter (30 calories).

Another variation on healthy granola, this recipe allows you to choose your favorite fruits, nuts, seeds, and sweeteners. You can also modify the ingredients for a vegan version. (About 190 calories per serving.)

Oven-baked flour-tortilla chips accompany hearty salsa thick with black beans, tomatoes, scallions, cilantro, and jalapeno pepper. Makes 2 cups salsa and 48 chips (23 calories per chip plus salsa).

Cayenne pepper gives these slightly sweet walnuts a piquant kick. If you have a large pan, you can easily double this recipe. Makes 8 servings (195 calories each).

The seeds scooped from a pumpkin, also known as pepitas, offer plenty of protein and magnesium, and 1/4 cup delivers a third of your daily requirement of immunity-protecting zinc. They are sold with or without their white shells.

For a tasty snack, rinse pepitas well, making sure to remove any pulp from the pumpkin. Let them dry overnight. Spread the seeds onto a baking sheet sprayed lightly with olive oil, and sprinkle with salt, pepper, garlic, paprika, or other seasonings. Cook for one hour at 250 degrees (125 calories for 1 ounce, or about 85 seeds).

Keep these in your desk drawer to perk up yogurt, granola, or oatmeal from the cafeteria. Makes 1/2 cup (about 100 calories).

Combine crunchy almonds and sweet dark chocolate for a delicious dessert that's actually healthy to eat. Makes 32 clusters (114 calories each).

Soybeans served still in their shells, also known as edamame, are a protein-rich snack. Steam them at home, then stash them in the fridge and eat them cold -- or reheat them in a microwave. Sprinkle coarse salt on top for a crunchy burst of flavor. Makes 4 servings (70 calories each).

The ginger, cumin, and cilantro in this recipe are anti-inflammatory, and the chickpeas are full of fiber. Toasted whole-grain pita is great for scooping up hummus. Makes 9 servings (187 calories each).

Combine 1 ounce cheddar cheese and 2 pickles, or 1 ounce cheddar cheese and 2 teaspoons jam on crackers. Try aged cheddar with golden plum, apricot, or peach jam. Makes 1 serving (cheddar and pickles, 160 calories; cheddar and jam, 146, plus crackers).

Prepare this snack in the morning while you're making tea and getting ready for your day, and pack it in a reusable container. Come afternoon, you'll be glad for the energy boost it can provide.

Cover eggs with cold water by 1 inch. Bring water to a boil. Keep covered and remove from heat. Let stand 13 minutes. Drain and run under cold water. To spice it up, cut the egg in half and top with a dash of salt mixed with paprika; pepper and lemon zest; or chili flakes. One large egg is 1 serving (78 calories).

Stir 1 tablespoon chopped fresh basil, parsley, or dill into 1/4 cup low-fat ricotta cheese. Season with salt, pepper, and lemon juice. Spread on toast; top with cucumber. Makes 1 serving (136 calories).

Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime. Makes 1 serving (361 calories).

Although these pickles take two days to make, once canned they're the perfect portable snack. They'll stay stable and high-quality for at least a year; when you're ready to indulge, take them to the office and share the wealth with coworkers. (Just be sure to refrigerate them after opening.) Makes 3 quarts (about 15 calories for one large pickle).

Parsley, lemon juice, and salt provide flavor for tabbouleh, a Middle Eastern dish made with bulgur wheat that's delicious served with pita wedges. Makes 4 1/2 cups (187 calories per 3/4 cup serving).

These easy recipes and simple food pairings, all under 200 calories, are great for an afternoon snack, an appetizer platter, or a satisfying side dish.

Sweet potatoes' orange glow gives away their beta-carotene content. By serving this dip with whole-wheat pita and raw vegetables such as red peppers and broccoli, you also get selenium, vitamin C, and sulforaphane. Makes 4 cups (56 calories per serving).

Mix 3 cups whole nuts with 1/4 cup each flaxseeds, quinoa, and sunflower seeds (bottom left in photo). In a separate bowl, whisk 2 egg whites with 2 tablespoons honey, 1 1/2 teaspoons coarse salt, and 1/4 teaspoon each cayenne, cumin, and cinnamon. Toss with nut mix. Spread in a single layer on a baking sheet; bake at 325 degrees until dry, stirring occasionally, about 30 minutes. Scrape from pan while cooling, to avoid sticking. Makes 16 servings (178 calories each).

Season 1/4 cup low-fat yogurt with salt, pepper, 1/2 teaspoon lemon juice, 1 tablespoon chopped fresh herbs (dill, basil, cilantro) or a few pinches of dried oregano, and 1/4 teaspoon lemon zest. Serve with raw vegetables. Makes 1 serving (40 calories, plus veggies).

This anytime snack can be stored at room temperature for up to a month. Makes 6 servings (322 calories each).

Who wants boring old yellow chips when you can have bright-red ones? To create thin, evenly sliced beets, use a mandoline slicer -- plastic models are available at houseware stores. Makes 4 servings (47 calories each).

Worcestershire sauce, Tabasco sauce, and Old Bay seasonings give rice and corn cereal a delicious kick. Makes 12 cups (171 calories per 1/2 cup serving).

This easy salsa recipe -- made with fresh tomatoes, onion, garlic, cilantro, and lime juice -- will quickly become a favorite. Makes 4 servings (22 calories each).

Make a tray of these tiny tomatoes to eat with dinner, and keep the leftovers for an afternoon snack. Makes 24 tomatoes (23 calories each).

Zucchini makes these treats nice and moist. You can substitute pecans for the walnuts. Makes 24 muffins (176 calories each).

Use last night's salmon fillets for today's afternoon snack! Serve with whole-grain crackers or your favorite vegetables, such as carrot sticks, radishes, and broccoli florets. Makes 4 servings (salad only, 130 calories each).

Escape for a moment of tranquility -- even if you can't leave your desk -- with a cup of tea and a decadent raspberry scone. Makes 20 scones (121 calories each).

These sweet and crunchy cookies will hit the spot, and healthy fats from the walnuts will help keep you satisfied. Makes 30 cookies (90 calories each).

Instead of snacking on store-bought toaster pastries, make your own delicious turnovers. Stick them in the microwave for warm and gooey goodness. Makes 16 turnovers (275 calories each).

These pineapple-bran muffins can be frozen for up to two months. To serve, thaw, then toast if desired. Makes 18 muffins (183 calories each).

This sweet and crunchy afternoon snack can be ready in five minutes. Makes 6 servings (108 calories each).

In a food processor, pulse together 1 cup cooked chickpeas with salt, pepper, and 2 tablespoons olive oil until roughly combined. Pulse in 3 tablespoons fresh cilantro and serve with crackers. Makes 1 cup; serves 4 (131 calories each, plus crackers).

Preparing this dip at home the night before will allow the flavors to mellow and blend smoothly. Makes 4 to 6 servings (about 160 calories each).

Serve this hummus with rice crackers or fresh veggie slices for a healthy snack. For a zesty, enticing dip, puree guacamole into the mixture. Makes 14 servings (75 calories each).

Intensely flavored almond flour stands in for wheat and gives these gluten-free poppy crackers a buttery crispness, along with a measure of protein, calcium, vitamin E, and folic acid. Makes 12 crackers (130 calories each).

Pack this parfait in the morning and enjoy breakfast on-the-go or a sweet afternoon snack.

In a small jar, layer 1/2 cup fruit cut into 1/2-inch cubes (kiwis, mangos, and pineapples are nice) with 1/4 cup plain low-fat yogurt. Top with 1 tablespoon toasted sliced almonds. Makes 1 serving (100 calories each).

Dates and applesauce -- full of fiber, vitamins, and natural sugars -- create a complex caramel flavor when combined with honey. Makes 24 muffins (50 calories each).

Pop one of these muffins as a breakfast at your desk, as a midday snack, or when you're craving something sweet. Makes 12 muffins (196 calories each).

A half-ounce of 70 percent dark chocolate and four slivered almonds is an easy, no-bake way to satisfy your sweet tooth (96 calories).

Celebrate office birthdays and special occasions with a healthier cookie: This recipe uses bittersweet dark chocolate, oat flour, brown rice syrup, and natural almonds. Makes 4 dozen cookies (104 calories each).

You can store the banana bread wrapped well in plastic wrap at room temperature up to four days. Makes 8 servings (236 calories each).

These muffins freeze well; defrost individually for a quick and easy snack or breakfast. Makes 12 muffins (301 calories each).

In-season ingredients (tomatoes, corn, and basil) are the heart of a lime-spiked dip; tofu -- low in saturated fat and cholesterol-free -- makes it creamy. Makes 4 servings (156 calories each).

Yogurt-based chicken salad with grapes and celery, served open-faced on dark bread, is a lighter version of a traditional favorite. Makes 6 servings (238 calories each).

Pair this lighter version of rice pudding with your favorite dried fruit. Makes 8 servings (226 calories each).