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The 20 Best Healthy Late-Night Snacks, According to Nutrition Experts

Discover 20 nutritious, satisfying late-night snacks approved by dietitians—and learn why balance is the secret to smarter snacking after dark.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 24, 2025

Discover 20 nutritious, satisfying late-night snacks approved by dietitians—and learn why balance is the secret to smarter snacking after dark.

When midnight hunger strikes, many worry that eating after dinner could derail their health or weight goals. The good news? Nutritionists say that smart late-night snacking can fit into any healthy lifestyle—as long as you focus on nutrient-dense, balanced choices. This comprehensive guide explores what makes a snack healthy after dark, how to curb cravings responsibly, and the top 20 dietitian-approved late-night snack ideas to satisfy every taste and support better rest.

What Makes a Healthy Late-Night Snack?

Choosing the right late-night snack is about more than just calories. Experts recommend snacks that:

Provide nutritional value (vitamins, minerals, fiber)
Supply a balance of protein, healthy fats, and complex carbohydrates
Contain fiber to maintain blood sugar stability
Are portion-controlled (generally under 200 calories for adults)
Help you feel full and satisfied until morning
Are easily digestible to avoid stomach discomfort at bedtime

Registered dietitians like Toby Amidor, MS, RD and Lauren Harris-Pincus, MS, RDN, also suggest focusing on snacks with added fiber, just enough protein, and healthy fats to help balance hunger hormones, stabilize metabolism, and support overall wellbeing through the night.

Why Does Nutrient Balance Matter at Night?

Late at night, your metabolism naturally slows, so fueling up on high-sugar or high-fat, calorie-dense foods like cookies, chips, or ice cream can spike blood sugar and potentially disrupt sleep. In contrast, a combination of:

Complex carbohydrates: Promote serotonin production, support relaxation, and serve as a gentle energy source
Lean proteins: Help sustain muscle maintenance overnight and stave off hunger
Healthy fats: Provide lasting satiety without overloading your digestive system

Choosing nutrient-dense, balanced snacks means you’re less likely to overeat and more likely to feel satiated by a small portion, leading to healthier sleep and morning energy.

Top 20 Healthy Late-Night Snacks

These snack ideas are expert-recommended for being filling, easy to prepare, and supportive of good nutrition—even past bedtime.

Cottage Cheese and Berries

Creamy cottage cheese mixed with berries is rich in protein, calcium, and antioxidants. Opt for a full-fat variety if you’re looking for more sustained fullness. This snack keeps hunger at bay with a blend of protein and fiber while satisfying your sweet tooth naturally.

Whole Grain Crackers

Choose crackers made from nut flours or whole grains for extra fiber and protein. Pairing with a little cheese or nut butter enhances the fat and protein content, providing lasting satiety. Look for low-sodium options for a heart-healthier bite.

Greek Yogurt with Granola

Thick Greek yogurt delivers plenty of protein, while granola adds a satisfying crunch and fiber. Select a granola that’s low in added sugars. For extra flavor, try a drizzle of honey or a handful of fresh or frozen fruits.

Homemade Granola Bar

A homemade or minimally processed granola bar with nuts, oats, and seeds is an easy, portable option for balanced energy. These bars give you a mix of complex carbs, protein, and healthy fats for minimal blood sugar swings.

Hummus and Veggies or Pretzels

This creamy dip is a trifecta of fiber, plant protein, and healthy fats. Enjoy with carrot sticks, bell pepper strips, or whole grain pretzels for a nutrient-rich crunch and satisfying flavor.

Avocado Toast

Top whole grain toast with smashed avocado for a delicious combination of fiber, healthy monounsaturated fats, and complex carbohydrates. Sprinkle with feta, pumpkin seeds, or hemp hearts to add protein and extra texture.

Edamame

These young soybeans are full of plant protein and fiber, making them one of the most satisfying nighttime snacks. Simply steam and sprinkle with a little sea salt or your favorite spice for a quick, balanced bite.

Frozen Greek Yogurt Bars

A cool, creamy Greek yogurt bar—such as a Yasso bar—can be a guilt-free dessert, provided you choose brands high in protein and low in sugar. They’re perfect for satisfying ice cream cravings with added nutritional benefits.

Cheese and Fruit

Pair a serving of string cheese or triangle cheese with an apple or a handful of grapes. The fat and protein from the cheese mixes with the fiber of the fruit for a filling, portion-controlled snack.

Air-Popped Popcorn and Cheese

Two cups of air-popped popcorn with a few small cubes of cheese offers a low-calorie, high-fiber snack that feels indulgent. Popcorn is a whole grain and pairs perfectly with a bit of calcium and protein from cheese.

Plain Yogurt and Blueberries

Combine 3/4 cup of plain yogurt with a half cup of fresh or frozen blueberries. This snack is packed with probiotics, protein, and antioxidants—excellent for gut health and immune support.

Whole Grain Pita with Hummus

Half a whole-grain pita dipped in a couple tablespoons of hummus delivers protein, fiber, and healthy fats. This snack is both filling and easy on the digestive system.

Hot Oatmeal with Protein Powder

A small bowl of cooked oatmeal (about half a cup) with a scoop of unsweetened protein powder provides comfort, slow-releasing carbs, and muscle-sustaining protein. Try adding a few berries or a dash of cinnamon for extra flavor.

Banana with Nut Butter

A banana spread with one tablespoon of almond or peanut butter is crave-worthy and balanced, offering potassium, natural sugar, and healthy fats. This combo also supports muscle relaxation and sleep quality.

Cottage Cheese with Pineapple

Half a cup of cottage cheese with a quarter cup of pineapple is a sweet, creamy, protein-loaded snack that satisfies without spiking blood sugar.

Veggies with Greek Yogurt Dip or Hummus

Sliced vegetables like cucumber, carrots, and celery—dipped in Greek yogurt-based dip or hummus—give you a hydrating, fiber-packed, low-calorie snack that’s rich in vitamins and minerals.

Simple Kefir Smoothie

Blend 1 cup of plain kefir (a probiotic-rich yogurt drink) with 1/2 cup of frozen fruit like peaches, berries, or mango. This smoothie is a gentle source of late-night nutrition that also supports gut health.

Whole Grain Crackers with Ricotta and Honey

A few crisp whole grain crackers topped with a spoonful of ricotta cheese and a light drizzle of honey deliver a sweet and savory combo high in calcium, healthy fat, and fiber—perfectly portioned and easy to assemble.

Whole Grain Raisin Toast with Nut Butter

One slice of raisin bread spread with nut butter is comforting, energizing, and nutritionally balanced, combining fiber, protein, and healthy fat in every bite.

Nut Mix or Trail Mix

A small handful of mixed nuts or homemade trail mix with unsweetened dried fruits, seeds, and nuts offers a mineral-rich, filling snack. Watch portions to avoid excess calories, and skip added sugars or chocolate chips late at night.

Homemade Energy Bites

Quick-to-make blends of oats, nut butter, flaxseed, and honey rolled into bites provide lasting, steady energy and are easy to customize with add-ins like coconut or cacao nibs for crunch and flavor.

Table: Healthy Late-Night Snack Comparison

Snack	Protein	Fiber	Healthy Fats	Noteworthy Perk
Cottage Cheese & Berries	High	Moderate	Low	Calcium, Antioxidants
Whole Grain Crackers & Cheese	Moderate	High	Moderate	Filling, Portable
Greek Yogurt & Granola	High	Moderate	Varies	Probiotics
Banana & Nut Butter	Moderate	Moderate	High	Potassium
Veggies & Hummus	Low	High	Moderate	Low-Calorie
Energy Bites	Moderate	Moderate	Moderate	Customizable

Tips for Smarter Nighttime Snacking

Watch portions: Keep late-night snacks small, aiming for 150-200 calories.
Focus on real food: Choose snacks with minimal added sugar or saturated fats.
Eat mindfully: Avoid snacking from the package; portion your snack into a bowl or on a plate.
Limit caffeine and sugar: These can disrupt your sleep cycle and leave you feeling groggy.
Stay hydrated: Dehydration can sometimes feel like hunger; try a glass of water or unsweetened tea first.

Frequently Asked Questions (FAQs)

Is it unhealthy to eat snacks late at night?

Not necessarily. Nutritionists generally agree that a light, balanced snack is unlikely to cause weight gain or health issues—especially when it replaces highly processed, sugary, or fatty foods. Focus on portion control and choosing nutrient-dense options.

What should I avoid eating before bedtime?

Try to avoid foods high in sugar, saturated fat, caffeine, or spice. Instead, opt for calming choices with complex carbs and moderate protein to support quality sleep and stable blood sugar.

Can certain snacks actually help me sleep?

Yes! Foods that are sources of tryptophan (such as nuts, seeds, dairy, and oats), magnesium, or complex carbs (like whole grain toast and bananas) can help support relaxation and sleep.

How late is too late to eat a snack?

Most experts suggest eating your final snack about 1–2 hours before bedtime. This allows your body some time to start digesting and reduces any potential sleep disturbances.

How do I stop overeating at night?

Focus on eating balanced meals throughout the day to reduce evening hunger, plan your snacks ahead of time, and keep nutrient-rich options available. Practice mindfulness and ask yourself if you’re truly hungry, bored, or stressed before eating.

Key Takeaways for Healthy Nighttime Snacking

Balance is key—aim for snacks with some protein, complex carbs, and healthy fats.
Portion control can help keep snacking in check without sabotaging your health goals.
Choose whole, minimally processed foods for best results.
Be mindful of late-night cravings: plan ahead with healthy snacks so you’re not tempted by high-calorie treats.
Eating the right snack at night can help you feel full, satisfied, and support a restful sleep.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete