This guide to the best snacks for ADHD focuses on simple options that support energy, focus and fewer sugar cravings. Written by Milda Zolubaite MSc Nutritional Therapist with 9 years of experience helping adults overcoming binge eating , disordered eating and improve ADHD symptoms. In the UK and globally online.
If you have ADHD or struggle with energy, focus or motivation and notice your energy crash in the afternoon, it is likely you could benefit from an afternoon snack to help you balance blood sugar.
98% of ADHDers that come through my nutritional therapy clinic door are either counting on sugar to get them through the day or simply do not know any alternatives that could help. There’s always space for snacks that taste good and are super simple to prepare or even have in the office, in the car or at home even if executive functioning is a little bit more tricky that day.
With that in mind, I’m sharing a bunch of my favourite go-to snack ideas that will help you feel more stable through the day, create more predictable focus and motivation. Check out some of the options that take under 10 min to prepare or assemble and are suitable even if you’re not a pro in the kitchen.
In my UK-based nutritional therapy practice, working with adults with ADHD both in the UK and globally online, snacks are often the easiest place to start stabilising energy.
- Key Takeaway
- What Makes a Snack ADHD-Friendly For Energy and Focus?
- Protein-Loaded Snacks (Best for Focus & Dopamine)
- Fat and Protein Snacks (Best for Satiety & Fewer Cravings)
- Liquid & Low-Effort Snacks (For Low-Energy Days)
- Desk-Drawer / Emergency Snacks (No Prep Needed)
- Bottom Line
- FAQs on The Best Snacks for ADHD
What Are The Best Snacks for ADHD?
People with ADHD tend to have greater sensitivity to blood sugar fluctuations and differences in dopamine regulation. A 2025 study published in Nutrients found that individuals with ADHD experience poorer glycemic control and more frequent hypoglycemic episodes compared to those without ADHD.
This means that even relatively small dips in energy or glucose can feel much bigger — showing up as fatigue, brain fog, irritability, restlessness, or intense cravings for sugar and caffeine.
This is exactly why it is important for ADHDers to understand how to choose your snacks to make them more balanced.
👉 Pair carbohydrates with protein or fats, instead of eating carbohydrates on their own.
This slows digestion, reduces blood sugar spikes and crashes, and helps your brain access steadier fuel. For example:
- fruit + cheese
- banana + peanut butter
- oatcakes + hummus
Protein provides amino acids such as tyrosine, which research shows is needed for dopamine production. A 2024 review in Nutrients noted that dopamine signaling alterations in ADHD involve changes in dopamine transporters, receptors, and synthesis pathways, making adequate protein intake particularly important for neurotransmitter function.
Since dopamine signalling is altered in ADHD, many adults notice better focus, reduced impulsive snacking and steadier energy when protein intake is consistent throughout the day. You can read about protein and ADHD in my other post.
The best time to have a snack for more stable energy and focus with ADHD is the afternoon, if you experience the afternoon slump. You can read more on how to manage the afternoon slump with ADHD here. Yet, if more than 5h have passed between your meals, you may also need a snack in the morning.
12 Best ADHD- Friendly Snack Options
In my nutritional therapy practice in the UK (and worldwide online), I see the same pattern again and again: ADHDers don’t necessarily snack too much — they snack on foods that don’t support blood sugar balance or dopamine regulation, which then leads to more cravings, irritability and mental fog.
If you’re experiencing an afternoon slump know that you are definitely not alone. As a UK-based nutritional therapist working primarily with adults with ADHD, I see these patterns daily in clinical practice.
Whether you’re working from home, commuting, or constantly forgetting to eat until 4 pm, these snack ideas are practical, satisfying and intentionally structured to work with an ADHD brain.
Protein-Loaded Snacks (Best for Focus & Dopamine)
If you’re after better focus and energy balance, extra dopamine in these snacks could actually help you turn your day around. Protein snacks may require some preparation, but these can help lower impulsivity and brain fog.
Hard-boiled eggs with vegetable sticks
A super easy option, yet eggs can be an exceptionally useful snack if you have a busy schedule with little time for prep. A source of complete protein and with some beneficial fats, an egg is excellent for balancing blood sugar. Boil the eggs the night before while making dinner and pack it with a few chopped vegetable sticks for extra crunch and colour.
Protein pot
There are many options here for you to choose from. Inspired by Pret’s protein pots I found that there are almost endless options to experiment with. Layer a jar or a small/ medium container with a type of protein (smoked salmon, cooked chicken pieces, tofu, egg), edamame beans or chickpeas, add chopped cucumber, spinach leaves. If you prefer, you can even add a dressing. I love adding capers to mine.
Red peppers and hummus or baba ganoush
Simple and functional, does what it says on the tin. Perfect for when time is scarce. Same as boiled eggs, you can chop the vegetables the night before and pack it away. If you get bored of the same hummus or baba ganoush dip, try out different flavours- smoked hummus, lemon and coriander hummus or red pepper variations. Or even better, try making your own when you have a chance (pssst, it always tastes better when it’s made by you).
Fat and Protein Snacks (Best for Satiety & Fewer Cravings)
Halloumi and apple slices
This one is definitely one of my personal favourites, as it just simply is so delicious. Halloumi is high in protein and fats, which can help balance energy and manage the energy slump. Cut 2 slices of halloumi and 4 large apple slices and place it all on the griddle pan. This will give it a slightly smoky taste for extra variety.
Oatcakes and nut butter
It may sound overly simplistic, but give it a chance- it truly is a great balancing snack if you had a busy day and are ready to go straight to the office biscuit pile. Oatcakes are an easy alternative to have in your desk drawer for when you are unprepared and so is nut or seed butter. Try out pumpkin, sunflower seed butters or tahini if you need a rest from the usual peanut or almond butter.
Cacao Energy Balls
Yes, energy balls certainly are not a novelty and hundreds of recipes will come up if you enter them into a search engine, however they are popular for a good reason! Generally energy balls are called that way, because they contain nuts and other additions that are packed with dense nutrition. I love adding cacao to mine, as it can also boost energy and promote positive moods. A perfect pick-me-up for afternoon time.
Celery and peanut butter
Peanut butter is another excellent ingredient that is high in protein content and fat and also super delicious. Great for balancing blood sugar, boosting energy and also adding some excitement in the day. Celery is a perfect carrier vessel for this and helps you get a little extra fibre, however if you’re not a fan of celery, swap it for apple or pear instead.
Liquid & Low-Effort Snacks (For Low-Energy Days)
These options are great for low energy days, most of them you can get in the closest shop, order in the cafe or they require minimal preparation.
Protein shake
A fantastic snack to have if you’re really pressed for time and opportunities to prep your snacks. If you’re not great with whey protein, I suggest getting a plant-based protein powder that contains a mixture of different proteins (hemp, pea, rice and etc) with natural flavour, such as vanilla or cacao. Perfect to help with an afternoon energy rise, just add nut milk, water or coconut water and enjoy prolonged energy in the afternoon.
Miso soup with tofu and vegetables
A perfect afternoon snack that’s nourishing and warming and especially useful if you have a Japanese cafe close by (possible, right?). Alternatively your local health store may be able to provide you with an “instant” option, where you can simply add hot water.
A bottle of kefir
A perfect go-to snack if you’re spending time aimlessly walking around the shop, trying to pick a nourishing snack, but simply do not have the energy to keep going. Head straight to the dairy aisle and pick up nourishing kefir that may contribute towards a happy gut balance. Luckily, these days you can find kefir in many bigger shops, you don’t have to specifically look for a health food store.
Desk-Drawer / Emergency Snacks (No Prep Needed)
Having a stash of useful snack options in your desk drawer, your car or at home for when you have an extra long day, forget to prepare another snack or life catches you off guard can be incredibly helpful.
Tamari roasted nut and seed mix
One of my personal favourites. Toast a bunch of your favourite nuts and seeds in a hot pan for a few minutes, add a few splashes of tamari sauce and keep roasting for a few more minutes, until the sauce nicely coats the nuts and seeds and it starts to look a little toasty. Take it off the hob and leave it to cool in a pan, just make sure it doesn’t burn. I love using a mix of almonds, cashews and pumpkin seeds.
And if you want an easy option, find nuts roasted with soya sauce or tamari in your grocery shop.
Protein Bars
Stock up on some of your natural protein bars when you’re really low energy and just can’t think of an alternative, or have no time to prep one. Make sure the bars are only made from natural ingredients and have no additives. While sometimes tricky to find in every store, stock up on the bars ahead of time and you’ll always have what to turn to when it’s snack time.
Bottom Line
Snacking with ADHD isn’t about willpower or being “more disciplined” — it’s about giving your brain the fuel it actually needs to function. When snacks include protein, beneficial fats and fibre, energy becomes more predictable, focus improves and sugar cravings lose their grip.
These small, practical choices may seem simple, but when used consistently, they can have a powerful impact on your mood, productivity and energy. And if you would like more inspiration or feel you could take your snack preparation to the next level, check out some additional snack options and ideas in this free guide that would help you keep energy and focus consistent.
FAQs on The Best Snacks for ADHD
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What are the best snacks for ADHD energy?
The best snacks for ADHD combine protein with healthy fats or fibre, such as eggs, yoghurt with seeds, hummus with vegetables, or nut butter with fruit. These help stabilise blood sugar and support dopamine production, leading to steadier energy and focus without crashes.
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Can snacks help reduce sugar cravings in ADHD?
Yes. Balanced snacks can significantly reduce sugar cravings by preventing blood sugar dips, which ADHD brains are especially sensitive to. Including protein and fats helps reduce impulsive snacking and the urge for quick dopamine hits from sweets.
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How often should someone with ADHD snack?
Many adults with ADHD do best eating every 3–4 hours, especially if they experience afternoon energy crashes or irritability. A planned snack can prevent extreme hunger, support focus, and reduce evening overeating or bingeing.
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Are protein snacks good for ADHD?
Protein snacks are particularly helpful for ADHD because protein provides amino acids needed for dopamine production. Regular protein intake can support attention, mood stability and appetite regulation throughout the day.
References and Further Reading
- Heilskov Rytter, M. J., Andersen, L. B., Houmann, T., Bilenberg, N., Hvolby, A., Mølgaard, C., Michaelsen, K. F., & Lauritzen, L. (2015). Diet in the treatment of ADHD in children – a systematic review of the literature. Nordic journal of psychiatry, 69(1), 1–18. https://doi.org/10.3109/08039488.2014.921933
- MacDonald, H. J., Kleppe, R., Szigetvari, P. D., & Haavik, J. (2024). The dopamine hypothesis for ADHD: An evaluation of evidence accumulated from human studies and animal models. Frontiers in psychiatry, 15, 1492126. https://doi.org/10.3389/fpsyt.2024.1492126
