15 Best Healthy Late-Night Snacks—Smart Choices for Better Sleep
Morsels of protein, fiber, and fats to calm evening cravings and enhance nightly rest.
Late-night hunger strikes are a common experience, whether triggered by a hectic schedule, an after-dinner workout, or just a craving before bed. Yet, choosing the right snack after dark isn’t just about curbing appetite: it’s also about supporting restorative sleep and overall nutrition. Armed with the expertise of registered dietitians, we’ll explore 15 of the best healthy late-night snacks—each selected for their balanced nutrients, ease of preparation, and satisfaction factor.
Are Late-Night Snacks Bad For You?
There’s extensive debate around evening snacking, but research suggests it’s what you eat—and how much—that matters most. Consuming nutrient-dense, balanced snacks can prevent blood sugar crashes, tame hunger, and even promote better sleep with the right mix of protein, fiber, healthy fats, and complex carbs. However, large, high-sugar, or greasy snacks can interfere with sleep quality and digestion. If you find yourself hungry before bed, focus on the following expert-approved snack options that keep portions and nutrients in check.
What Makes a Healthy Late-Night Snack?
The best late-night snacks share a few common features:
- Satisfying without being heavy: Prevents waking up hungry or feeling overly full.
- Protein and complex carbs: A combination may boost production of sleep-inducing neurotransmitters like serotonin and melatonin.
- Low in added sugars: Helps avoid spikes in blood sugar that may disrupt sleep.
- Rich in nutrients: Includes vitamins and minerals that support relaxation, hydration, and metabolism while you sleep.
15 Nutritionist-Approved Healthy Late-Night Snacks
Whether you’re a sweet tooth, a savory snacker, or somewhere in between, there’s something here for everyone. Each of the following pairs is crafted to fill you up—and support better sleep.
1. 100% Whole Grain Cereal and Nonfat Milk
Why it works: Whole grain cereal delivers sleep-friendly carbohydrates, while nonfat milk adds protein, calcium, and magnesium—all nutrients that can help your body produce melatonin, the sleep-regulating hormone.
- Portion tip: Stick to 1 cup of unsweetened cereal (aim for 6 grams of sugar or less per serving) and 1/2 cup of nonfat or low-fat milk.
- Bonus: Milk’s protein, paired with cereal’s complex carbs, increases the absorption of tryptophan, an amino acid linked to better sleep quality.
2. Greek Yogurt and Melon (or Other High-Water Fruit)
Why it works: Hydrating fruits like melon, paired with plain low-fat Greek yogurt, offer both fluid for nighttime hydration and protein to keep you feeling satisfied without heaviness.
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- Try alternatives like apple, orange, pear, persimmon, passion fruit, or pomegranate for a potassium boost—important for maintaining fluid balance as you sleep.
- Greek yogurt’s probiotics can also support digestion and gut health overnight.
3. Toast and Cottage Cheese
Why it works: A slice of whole grain toast offers fiber and slow-digesting carbs, while a dollop of low-fat cottage cheese delivers protein that keeps you fuller longer.
- Add sliced tomato, cucumber, radish, or a sprinkle of seasonings (such as za’atar or everything bagel blend) for flavor and extra nutrients.
- Swap cottage cheese for part-skim ricotta if you prefer.
4. Herbal Tea and Graham Crackers
Why it works: Herbal tea, especially chamomile or blends like lavender, has a calming effect. Contrasting textures from crunchy whole grain crackers provide a gentle source of carbs, while the warm beverage helps you relax.
- Go for 1–2 sheets of whole grain graham crackers, or choose oat-based nutrition bars for added fiber.
- Avoid teas with caffeine in the evening.
5. Scrambled Egg and Whole Grain Toast
Why it works: Eggs supply protein and crucial nutrients like vitamin D and choline. Paired with whole grain toast, this classic combo delivers a gentle energy boost and supports production of sleep-inducing neurotransmitters.
- Scramble just one egg and enjoy with a slice of toast for a light yet filling snack.
- Add a sprinkle of herbs or chopped spinach for extra micronutrients.
6. Waffle and Ricotta Cheese
Why it works: Frozen waffles can be healthy if made from whole grains. Top with ricotta cheese for a protein boost and a creamy texture. A drizzle of honey or maple syrup adds a touch of sweetness without excess sugar.
- Opt for part-skim ricotta and moderate your sweetener to keep the snack sleep-friendly.
- This duo feels indulgent, making it a great dessert alternative.
7. Cheddar Cheese and Apple Slices
Why it works: The blend of salty cheese and sweet fruit is satisfying for both taste and texture. Apple’s fiber supports digestion, while cheese offers filling protein and calcium; eat together for long-lasting satiety that won’t disrupt sleep.
- Try to keep cheese portions to 1 ounce (about the size of two dice) to moderate calories and fat.
8. Herbal Tea Latte
Why it works: If you’re more thirsty than hungry, combine your favorite herbal tea with a cup of warmed (dairy or unsweetened non-dairy) milk. It’s hydrating, comforting, and mildly filling.
- This is a great option for those who want to avoid eating too close to bedtime but still desire something relaxing before sleep.
9. Oatmeal and Bananas
Why it works: Oats are packed with magnesium and complex carbohydrates, both known to encourage melatonin production, while bananas supply potassium and natural sweetness.
- 1/2 cup plain oatmeal with a few banana slices (and optional sprinkle of nuts) keeps cravings satisfied and supports sleep routines.
- This duo can be enjoyed warm or cold, depending on your mood.
10. Frozen Fruit and Yogurt
Why it works: Blending or topping frozen fruit with a small scoop of plain yogurt creates a frosty, nutritious treat that feels like a dessert but is packed with antioxidants and protein.
- Use whatever fruit is on hand—berries, chunks of mango, or pineapple work particularly well.
- Enjoy as-is or blend for a creamy frozen snack.
11. Pistachios and Dried Cherries
Why it works: Pistachios are one of the few foods high in both melatonin and protein, while dried cherries are a natural source of melatonin themselves. Eating this combo may help regulate your sleep cycle.
- Keep portions moderate; a small handful of pistachios and a tablespoon of dried cherries is plenty for a late-night nosh.
12. Peanut Butter and Whole Grain Crackers
Why it works: Peanut butter’s healthy fats and protein are great for curbing late-night hunger, especially when paired with fiber-rich whole grain crackers for added crunch and satisfaction.
- Choose unsweetened peanut butter and stick to two tablespoons or less.
13. Turkey and Avocado Roll-Ups
Why it works: Lean turkey is packed with tryptophan, the amino acid linked to melatonin synthesis and better sleep, while avocado adds fiber and healthy fats that keep snacking balanced.
- Roll slices of turkey breast around avocado strips or mash for a creamy filling.
14. Veggie Sticks and Hummus
Why it works: Crisp veggie sticks (like carrots, celery, peppers, and cucumbers) provide a hydrating, crunchy fiber fix, and hummus supplies plant protein to stave off hunger.
- Stick to one-quarter cup hummus with plenty of veggies of your choice.
15. Homemade Popcorn
Why it works: When made at home with minimal oil and salt, popcorn is a whole grain that can be low in calories but high in satisfaction. Three cups of air-popped popcorn is the perfect size for a late-night snack.
- Spice it up with a dash of cinnamon, turmeric, or chili powder for something different—just avoid butter and heavy oils.
Quick Reference Table: Top 8 Late-Night Snack Pairings
| Snack Pairing | Core Benefits |
|---|---|
| Whole grain cereal + nonfat milk | Boosts melatonin, provides protein for satiety |
| Greek yogurt + melon | Hydrates & supports gut health |
| Toast + cottage cheese | Delivers complex carbs & casein for muscle repair |
| Oatmeal + banana | Rich in magnesium, supports calmness and sleep |
| Cheddar + apple | Combines protein, fiber, and satisfying flavors |
| Frozen fruit + yogurt | Offers antioxidants & balanced protein |
| Pistachios + dried cherries | Natural melatonin sources |
| Peanut butter + crackers | Healthy fats, fiber, and lasting fullness |
Smart Snacking Tips for Nighttime
- Choose small portions: 150–200 calories is typically enough to offset hunger while avoiding discomfort.
- Prioritize protein & fiber: These keep you fuller longer and steady blood sugar overnight.
- Avoid super-sugary, high-fat, or spicy foods: Sweets and fatty foods may cause blood sugar swings or indigestion, and spicy options can trigger reflux.
- Mind your hydration: Sometimes perceived hunger is dehydration; consider a glass of water or an herbal tea first.
- Listen to your body: True hunger shouldn’t be ignored. Balanced snacks can enhance, rather than disrupt, restorative sleep.
Frequently Asked Questions (FAQs)
Should I eat if I’m hungry late at night?
Eating a small, nutrient-dense snack is perfectly healthy if you’re genuinely hungry before bed. Focus on protein- and fiber-rich combinations that support sleep and won’t spike blood sugar or disturb digestion.
Will eating before bed make me gain weight?
Occasional late-night eating isn’t a cause of weight gain unless it results in excess calories overall. Mindful snacking with controlled portions and the right foods can actually help you sleep better and prevent overeating the next day.
What foods help promote better sleep?
Foods rich in tryptophan (such as turkey, dairy, and eggs), magnesium (oats, bananas, seeds), melatonin (pistachios, tart cherries), and potassium (melons, bananas) provide valuable support for a healthy sleep cycle.
Are there foods I should avoid before bed?
Avoid heavy, greasy meals high in fat, as well as sugary snacks (candy, cookies, pastries) and caffeine-rich foods or beverages, all of which may disrupt sleep or cause gastrointestinal issues.
How late is too late to eat a snack?
As a rule of thumb, aim for your last snack about 45–60 minutes before going to bed. Listening to your body is key—everyone’s digestion is slightly different.
Final Thoughts: Making Nighttime Snacking Work for You
It’s not necessary to shun late-night snacks. With expert guidance and a little planning, you can enjoy tasty, healthy snacks that comfort, nourish, and help you drift into restful sleep. Choose one of these 15 nutritionist-favorite snacks to keep hunger satisfied and mornings refreshed!
References
- https://www.goodhousekeeping.com/health/diet-nutrition/a39308703/healthy-late-night-snacks/
- https://www.goodhousekeeping.com/health/diet-nutrition/g576/healthy-snacks/
- https://www.goodhousekeeping.com/health/diet-nutrition/a62410925/high-protein-desserts/
- https://www.goodmorningamerica.com/video/123338480
- https://www.goodhousekeeping.com/health/diet-nutrition/g796/sleep-inducing-foods/
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