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Trail mix in white bowl

10 Healthy Snacks for Stress Eaters


March 25, 2020 | Published by

Believe it or not, snacking can actually be beneficial to your health. While junk food can make you feel sluggish and can even lead to depression1, munching on healthy foods between meals can have numerous benefits from relieving anxiety2 to benefiting memory3. Here are 10 healthy snacks to try out the next time you get a craving.

Ants on a Log

This classic snack contains carbs to help energize you as well as fiber, fat, and protein!


For each stalk of celery add 1 tbsp almond butter and 1 tbsp raisins.

DIY Energy Bites

A great on-the-go snack that will satiate your sweet tooth while helping to keep your blood sugar balanced!


Mix ½ cup chopped dates, ¼ cup rolled oats, and ½ cup nut butter together and form into 12 to 14 bites.

Herbal Teas

If you’re feeling anxious or irritated, chamomile tea may be just what you need to help ease your jitters. Green tea contains the amino acid L-Theanine, which can help provide a focused calm. 

Steaming cup of green tea

Open-Faced PB&B

This comforting childhood blast from the past has the benefit of being tasty and healthy! Organic peanut butter has many health benefits, including being a rich source of protein and helping lower cholesterol levels.


Take 1 slice whole wheat toast and add 1 tbsp peanut butter, ½ banana (sliced), and a drizzle of honey.

Dark Chocolate-Covered Almonds

Almonds contain magnesium, which can be an effective treatment for symptoms of anxiety2. Dark chocolate contain antioxidants that have been linked to assisting with memory issues3. As an added bonus, they’re scrumptious to boot!

Veggies & Dip

If regular snacking is typical for you, veggies can help fill you up without giving you anxiety about unhealthy eating. Pair some appetizing veggies with a dip like guacamole or hummus and enjoy your guilt-free snack!

Mini Parfait

Calcium and protein help your body release neurotransmitters that can give you that feel-good sensation, so enjoying some dairy along with healthy fruits and nuts offers flavorful health benefits.


Take ½ cup yogurt and add ½ cup blueberries and 1 oz chopped nuts. Mix and enjoy!

Flavored Water

It’s possible to feel hungry when you’re really just dehydrated. Pairing some seltzer water with cucumber or lemon can give your drink just the extra zing you need to support a healthier lifestyle.

Clear glass of water with lemon slices in it

Trail Mix

Researchers say that snacking on walnuts can help us respond better to stress4. Try mixing in some other adrenal friendly seeds and nuts for a genuinely delicious treat that’s great on the go.


Mix together 1 oz walnuts, 1 tbsp dried cranberries or raisins, and 1 tbsp dark chocolate chips.

Curry Roasted Chickpeas

This is a wonderful recipe if you’re looking to cut out salty junk foods like potato chips or pretzels.


Heat 1½ tsp olive oil in saucepan over medium-high heat. Add ½ cup rinsed, drained, and dried chickpeas. Cook 5 to 7 minutes, flipping frequently. Toss with ½ tsp curry powder and a generous pinch each of paprika, garlic powder, cumin, and sea salt.

  1. Link Between Fast Food and Depression Confirmed. Sciencedaily.
  2. Truschel, J. 8 Foods that Help with Anxiety and Stress. Psycom.
  3. Wakeman, J. Go Ahead, Treat Yourself… Dark Chocolate Improves Memory, Reduces Stress. Healthline.
  4. Eckelkamp, S. 10 Healthy Snacks Every Stress Eater Should Keep Handy. Prevention.

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