The 6 Best Snacks to Eat When You’re Exhausted and Need a Quick Energy Boost

Feeling tired during the winter season isn’t always about how much or how well you slept the night before. A particularly long workday or a few days of inconsistent meals can also drain you, and what you reach for in the moment can either energize you or keep you dragging. While a quick cup of coffee feels like the obvious fix, there are several healthy snack choices that can give you a steadier, more sustainable energy boost.

We spoke with a registered dietitian and chef on how to balance protein, fiber, and slow-burning carbs between your meals. Here are the snacks they recommend most when you’re tired, why they help, and how to make them part of your regular rotation.

The Best Formula for an Energizing Snack

When energy is low, you want your snacks to act like a tiny meal, not a dessert. “In winter, people don’t just feel sleepy because it’s dark—they’re often under-hydrated, under-fueled, and riding a blood-sugar roller coaster,” says Elizabeth Brown, MS, RDN, CPT, registered dietitian. “The best ‘energy’ snacks aren’t about a quick sugar hit; they’re about steady glucose, protein, healthy fats, and plenty of micronutrients so your cells can actually make energy."

She suggests pairing protein, fiber, slow carbs, and fluid, which will help keep blood sugar steady, support neurotransmitters, and prevent a sugar crash. “Choosing snacks rich in protein, fiber, and whole grains (like nuts, yogurt, beans, and popcorn) is more satiating and produces gentler blood sugar curves than refined, low-fiber snacks,” she says.

Easy Snacks for an Energy Boost

So now you know that you need to combine certain nutrients for the biggest impact, but decision fatigue can make that even harder when you’re tired. Here are a few snack ideas that require almost no prep and will help you feel better when you’re running on empty.

Greek Yogurt With Berries and Walnuts

As with many options on this list, this low-effort snack works like a mini meal. “Greek yogurt or Skyr delivers high-quality protein, which slows digestion and helps keep blood sugar and energy more stable,” Brown says. “You get quick fuel from the fruit, staying power from the protein and good fats, and antioxidants to fight that foggy winter brain.” To make this snack easier when you’re wiped out, keep pre-washed berries in the fridge and portion nuts ahead of time so you can throw everything together without thinking.

Apple or Clementines With a Handful of Nuts

If you need something light but sustaining, this snack hits the sweet spot. “An apple and a handful of nuts is my winter power duo—sweet, crunchy, and actually keeps you awake instead of sending you hunting for more sugar an hour later,” Brown says. “This combo has a lower glycemic impact than fruit or crackers alone, helping prevent a sharp crash.” To make it feel effortless, keep a small bowl of washed and ready-to-eat fruit on the counter and portion nuts into small containers or bags so the snack is ready without any added decision-making.

Whole-Grain Toast With Hummus or Nut Butter and a Banana

“Instead of a plain cracker and cheese, try a whole-grain base with hummus or nut butter and sliced banana," Brown suggests. "It’s like a tiny, balanced meal for your brain. Whole grains have complex carbohydrates and fiber, which release glucose more slowly than white bread or pastries. Hummus, peanut butter, or sunflower-seed butter have protein and unsaturated fats for longer-lasting energy.” The banana is an added bonus of potassium and vitamin B6. This snack takes less than two minutes to assemble, especially if you lay out the bread, banana, nut butter or hummus, and a knife the night before, so all you have to do is toast, slice, and top.

Roasted Chickpea and Edamame Trail Mix

Make-ahead trail mix is a convenient snack on the go. “Crunchy roasted chickpeas and edamame are my answer to chips—salty, satisfying, and full of iron and fiber so you feel energized, not empty,” Brown says. “Legume- and whole-grain-based snacks with fiber and protein are repeatedly associated with better satiety and more favorable glycemic responses.” She makes her healthy trail mix with roasted chickpeas, dry-roasted edamame, a few pumpkin seeds, and dried tart cherries or cranberries. To make snacking easier in the moment, portion the mix into small containers at the start of the week so it’s ready to grab when you’re tired and don’t want to think about food at all.

Dark Chocolate With Nuts and Berries

Sometimes you just want something sweet that won’t completely tank your energy. “A couple of squares of dark chocolate (70%+) with nuts and berries is the grown-up way to do an energy ‘treat’—you get a little mood lift and brain boost without the sugar crash,” Brown says. “Pairing chocolate with nuts and berries adds fiber, healthy fats, and antioxidants, blunting the blood sugar spike you’d get from a sugary candy bar.” Picking up some bars that already include nuts and fruit (and not a ton of additives) is the easiest option. 

Overnight Oats With Fortified Milk

“I love a small jar of overnight oats or chia pudding with fortified milk—think of it as an energy battery you can keep in the fridge,” Brown says. “Oats and chia provide soluble fiber that slows glucose absorption, plus plant-based omega-3s. Fortified dairy or soy milk adds protein, calcium, vitamin D, and B vitamins, all of which play roles in energy production and mood.” Brown suggests pre-soaking the night before to make this snack easier to digest and portable.

Snacks to Avoid When You’re Tired

When you’re sluggish, Brown suggests avoiding high-sugar, low-fiber snacks like candy, pastries, and sweetened coffee drinks. These “spike blood sugar quickly and are often followed by a faster drop in energy and mood,” she says. Also, try not to rely only on caffeine without food or fluids—this can worsen jitters and dehydration, which may actually make fatigue and irritability worse over the day.“When you’re exhausted, it’s tempting to grab sugar and caffeine, but that’s like lighting a match instead of building a fire," Brown says. "Build the fire—use protein, fiber, and hydration." So, in short, Brown recommends snacking like you’re packing a mini balanced meal—and don’t forget the water.