47 Depression Snacks – Free Printable

Last Updated on April 12, 2024 by Lindsay Delk, RDN

When you’re feeling depressed, you may be tempted to eat a gallon of ice cream, a bag of chips, or a package of Oreos. But eating a lot of processed junk food can lead to a vicious cycle of energy crashes and mood swings. But fear not, there are plenty of delicious and nutritious depression snacks that can help boost your mood in the short term and in the long run.

In this blog post, you’ll find a list of snack for depression and access to a free printable depression snack list.

This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider. 

Depression snacks printable

The Best Depression Snacks

The best snacks for depression are those that not only provide comfort but also support your mental health through balanced nutrition. Snacks that decrease chronic inflammation in your body will help your mental health long term. Check out this post: Anti-Inflammatory Foods and Free Printable.

When selecting snacks when you’re depressed, several factors are worth considering for your mental and physical health:

  • Opt for foods that are nutrient dense. Nutrient-dense foods provide a high amount of vitamins, minerals, and other nutrients relative to their calorie content. Examples include fruits, vegetables, lean proteins, whole grains, and legumes.
  • Choose snacks that won’t cause a big rise and fall in your blood sugar. Avoid high-sugar snacks and include some protein or fat.
  • Stock your kitchen with plenty of healthy snacks so they are easy to grab or prepare when you’re feeling low. When you are feeling depressed, you need to have convenient options that don’t require a lot of energy to prepare.

Read my blog post about the pillars of a good mental health diet here.

An assortment of nuts in white petal-shaped dishes to form a flower

No-Prep Grab Snacks

  • Nuts (e.g., walnuts, almonds, peanuts, cashews, hazelnuts, pecans, Brazil nuts, pistachios, or macadamias)
  • Seeds (e.g., pumpkin seeds, pepitas, or sunflower seeds)
  • Fresh, frozen, or dried fruit
  • Edamame in the shell or shelled edamame
  • Salsa and tortilla chips
  • Cheese and crackers (whole grain is best)
  • Hummus and veggies
  • Veggies with ranch dressing
  • Apples or celery with peanut butter
  • Avocado slices
A woman eating avocado toast and a pink smoothie in bed

Quick Prep Snacks

  • Avocado toast (whole wheat bread is best)
  • Peanut butter and banana sandwich (whole wheat bread is best)
  • Meat and cheese sandwich (whole wheat bread is best
  • Chicken salad on whole wheat bread or crackers
  • Guacamole and tortilla chips
  • Smoothie
  • Boiled or scrambled eggs
  • Oatmeal
  • Overnight oats
  • Salad kit or salad bowl

Comfort Foods

  • Air-popped popcorn
  • Dark chocolate (the higher the percentage of cocoa the better)
  • Grilled cheese sandwich (whole wheat bread is best)
  • Cereal (not high sugar) and milk
Three bowls full of popcorn and popcorn spilling onto a blue table

Omega-3 Rich Snacks

Probiotic Snacks for Your Gut-Brain Axis

  • Smoothies with kefir or yogurt
  • Greek yogurt with berries
  • Fermented pickles or other fermented veggies
3 oatmeal peanut butter squares stacked on a white dish for serving
Oatmeal Peanut Butter Squares

Recipes for Depression Snacks from the Blog

Don’t Forget Your Hydration

  • Milk
  • Tea (hot, cold, or herbal teas)
  • Infused water (e.g., lemon, lime, orange, cucumber, melon, mint, and/or basil)
  • Coffee

Download your free list of snacks for depression below!

Bottom Line

A lot of your nutrition probably comes from snacking. By focusing on snacks rich in nutrients, healthy fats, and probiotics, you can support your mental health while also satisfying your cravings. By choosing foods from this list of depression snacks, you can help combat your depression and enhance your mood.

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