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If you are feeling hungry before bed, these Healthy Late Night Snacks will satisfy your cravings without sabotaging your diet. In this guide, you will find 15 snack ideas to sleep better. From sweet to savory munches, they’re all high protein and perfect for weight loss.
Late night snacking has often a bad rap—you may think it’s unhealthy, disrupts sleep and causes weight gain. But in reality, eating a balanced snack of about 250 calories may help you reach your goals and sleep better. The key is recognizing real hunger from boredom, and making conscious choices!
What makes a healthy late night snack?
When eating late at night, your choices can either make it or break it. Avoid junk food, highly processed snacks, sugary cereals, spices and caffeine. Instead, assemble a balanced snack with a source of slow-digesting protein, complex carbohydrates, and healthy fats. In addition, you should also include foods that are rich in tryptophan, magnesium, melatonin and calcium.
Here are the most important nutrients to consume at night for better sleep and weight management.
- Tryptophan.
Tryptophan is an essential amino acid that the body uses to produce serotonin and, in turn, melatonin. Serotonin and melatonin help you relax and fall asleep more easily. Some of the best sources of tryptophan are turkey, whole eggs including yolk, rolled oats, bananas, seeds and dairy. - Melatonin.
Melatonin is probably one of the most notorious promoter of good sleep. It’s an hormone that is naturally produced when it gets dark and helps regulate our circadian rhythms. Walnuts, grapes and especially tart cherries are great sources. A recent study found that drinking tart cherry juice improved the sleep quality of older adults with insomnia. - Magnesium.
Magnesium is a mineral involved in the regulation of neurotransmitters like GABA, which calms the nervous system and helps you relax. Pumpkin seeds, nuts (especially almonds), oats and avocado are great natural sources of magnesium. - Calcium.
This mineral goes hand in hand with magnesium in calming the nervous system. Moreover, it also aids the production of melatonin from tryptophan. You can find calcium in foods like dairy, leafy greens, sardines and fortified plant milks. - Protein.
Slow-releasing protein like casein keeps you full and protects lean muscle mass throughout a night of fasting. Plus, if your goal is to lose weight, protein increases satiety and may speed up your metabolism. - Complex Carbohydrates.
Fiber-rich carbohydrates found in oats, whole grains or quinoa will keep you satisfied and can help you sleep better. The reason is that complex carbohydrates increase the availability of tryptophan to the brain.
The 15 best late night snacks
Greek yogurt and berries
- Why you’ll love it – Creamy, refreshing, and naturally sweet, this snack will satisfy your cravings for ice cream. Plus, it’s so quick to make and highly customizable.
- How to make – Scoop ½ cup of plain Greek yogurt (unsweetened) into a bowl, top with a small handful of blueberries or sliced strawberries. If on a low calorie diet, use nonfat Greek yogurt.
- Why it’s healthy – Greek yogurt is rich in casein protein and calcium, while berries add antioxidants and fiber for satiety and better sleep.
Banana with almond butter
- Why you’ll love it – It tastes like a candy bar and satisfies sweet cravings with just two ingredients. It’s comforting, satisfying and highly nutritious.
- How to make – Slice one banana and drizzle or spread 1 tablespoon of natural almond butter on top.
- Why it’s healthy – Bananas provide potassium and magnesium for muscle relaxation, while almond butter adds healthy fats and little protein. Almonds are also rich in melatonin and manganese.
whole-grain crackers and cheese
- Why you’ll love it – This combo is crunchy, satisfying, and a total classic. It’s a simple, savory snack that hits the spot when cravings come.
- How to make – Pair 2 or 3 whole-grain crackers with 1 ounce of cheese like mozzarella, Swiss cheese or light cheddar. As a lighter alternative, swap crackers for rice cakes.
- Why it’s healthy – The protein and calcium from cheese help with melatonin production, while complex carbs support tryptophan uptake.
protein shake
- Why you’ll love it – It’s sweet, creamy, and feels like a milkshake, but way better for your body. Plus, you can make it in just 2 minutes.
- How to make – Blend ½ cup of unsweetened Greek yogurt with ½ cup of semi-skimmed milk and a cup of frozen fruit like blueberries, strawberries or bananas. If available, throw in a scoop of vanilla protein powder. Casein is recommend, as it’s a slow-releasing protein.
- Why it’s healthy – A shake delivers slow-digesting protein to keep you full and supports muscle recovery while you sleep (great if you’re bulking). Adding fruits like kiwis and berries make shakes and smoothies the perfect healthy bedtime snacks.
edamame
- Why you’ll love it – This savory late night snack satisfies your munchies with a punch of protein. I recommend unsalted edamame, avoid high sodium fried beans sold in bags.
- How to make – Steam ½ cup of frozen edamame and sprinkle with just a pinch of sea salt. Enjoy straight from the pod.
- Why it’s healthy – Edamame packs in plant-based protein, fiber, and magnesium to support relaxation and fill you up. ½ cup of edamame beans has just 100 calories but over 8 g of protein.
homemade protein ice cream
- Why you’ll love it – Ditch high calorie ice creams for healthier options made at home with Greek yogurt and fruit.
- How to make – Blend 1 frozen banana with ½ cup of plain Greek yogurt and 2 teaspoons of almond butter or peanut butter. If you’d like, scoop in some vanilla protein powder or try my protein ice cream recipe.
- Why it’s healthy – You’ll get slow-releasing protein from the yogurt, potassium from the banana, and manganese from almond butter. All without the added sugars or artificial junk found in store-bought ice creams.
oatmeal
- Why you’ll love it – Warm, cozy, and naturally sweet, oat porridge is the perfect nighttime food and a healthier alternative to sugary cereal. You can make protein oatmeal for better macros or prep it as overnight oats for convenience.
- How to make – Cook ⅓ cup of rolled oats with milk or water, then stir in a scoop of protein powder or a spoonful of Greek yogurt. Top with cinnamon and berries for antioxidants.
- Why it’s healthy – Oats are rich in fiber and complex carbs that keep your blood sugar constant and help tryptophan reach the brain. When paired with protein, they become a sleep-friendly combo that keeps you full and satisfied.
Greek yogurt and walnuts
- Why you’ll love it – This is a very filling late night snack with lots of protein and minerals. It will satisfy you, when sweet cravings hit after dinner.
- How to make – Scoop ½ cup of plain Greek yogurt (unsweetened) into a bowl, stir in 2 tablespoons of chopped walnuts and a drizzle of honey for more sweetness.
- Why it’s healthy – For just about 170 calories, this combo delivers over 13 g of protein from the yogurt. Walnuts pack it with omega-3, magnesium, melatonin and serotonin.
hard boiled eggs with apple
- Why you’ll love it – Boiled eggs keep you feeling full without heaviness. Great for when you’re hungry in the evening but not sure if craving something sweet or savory.
- How to make – Slice 1 hard boiled egg and ½ an apple, then serve sprinkled with a pinch of sea salt or cinnamon. For ready-to-eat snacks, cook a large batch of hard boiled eggs and store in the fridge for later.
- Why it’s healthy – Eggs are a great source of complete protein, tryptophan and choline, while apples contain fibers to stabilize blood sugar and stay full.
hummus with veggie sticks
- Why you’ll love it – If you are looking for high protein late night vegan snacks, dip raw carrots and celery sticks in creamy hummus. It’s as satisfying as party dips but without empty calories from chips and saturated fats from cheese.
- How to make – Scoop 2 tablespoons of hummus into a bowl and serve with sliced cucumber, carrots, celery sticks, or bell peppers. For a healthier snacks, make your own hummus at home.
- Why it’s healthy – Chickpeas are rich in fibers, plant protein and, most importantly here, tryptophan. You’ll also get all the benefits of raw vegetables.
whole-grain cereal with warm milk
- Why you’ll love it – It feels like childhood comfort food, but grown-up and healthified. It’s so quick to put together and satisfies your late-night sugar cravings without guilt.
- How to make – Pour ¾ cup of high-fiber, low-sugar whole grain cereal into a bowl and top with ½ cup of warm semi-skimmed milk, protein milk, or unsweetened plant milk.
- Why it’s healthy – Warm cow milk is one of the best foods to have before bed. It’s rich in tryptophan, calcium and protein. Instead, the complex carbohydrates in whole grain cereal help increase the availability of tryptophan to the brain and keep you satisfied during the night.
pumpkin seeds
- Why you’ll love it – They’re crunchy, satisfying and so versatile. You can eat them straight from the bag, and they make for both sweet and savory snacks.
- How to make – Roast 2 tablespoons of unsalted pumpkin seeds and enjoy on their own, or pair with a handful of fresh blueberries (packed with antioxidants) or veggie crudités.
- Why it’s healthy – Pumpkin seeds are loaded with magnesium, zinc, and tryptophan, three nutrients linked to better sleep. Moreover, they contain heart-healthy fats and some plant protein. As your nutrition coach, I suggest snacking on natural pumpkin seeds without salt.
Rice cakes with turkey
- Why you’ll love it – You just finished dinner or you come home tired from work and crave something savory? Turkey on rice cakes will fill you up with little calories but lots of protein. Moreover, turkey helps you sleep better because it contains tryptophan (that’s why you feel sleepy after Thanksgiving).
- How to make – Top one or two wholegrain rice cakes with 2–3 slices of lean turkey breast. Add a few spinach leaves, fresh slices of tomatoes, or a smear of mustard for extra flavor if you’d like.
- Why it’s healthy – Turkey is rich in tryptophan and lean protein, which helps you feel full and supports melatonin production. Rice cakes provide just enough complex carbs to assist with tryptophan absorption without feeling heavy.
COTTAGE CHEESE
- Why you’ll love it – Creamy and savory, cottage cheese comes in handy for both sweet and savory healthy midnight snacks. It tastes delicious as it is, with avocado or mixed with pumpkin seeds and blueberries.
- How to make – Scoop ½ cup of low-fat or full-fat cottage cheese into a bowl. Top with cinnamon, berries, or a few chopped walnuts for extra flavor and texture. If you’d like something more satisfying but still low in calories, try my easy cottage cheese dip recipe. A serving has just 99 calories.
- Why it’s healthy – Cottage cheese is high in casein, a slow-digesting protein, low in fats and calories. It’s also rich in calcium and B vitamins.
tart cherry smoothie
- Why you’ll love it – It’s refreshing, fruity, and light while still feeling like a treat. Great for winding down after dinner.
- How to make – Blend ½ cup frozen tart cherries with ½ banana, a splash of milk, and a scoop of protein powder or Greek yogurt. You can also swap milk for tart cherry juice.
- Why it’s healthy – Tart cherries are a natural source of melatonin, while protein powder or Greek yogurt provide your body with essential amino acids.
Bedtime snacking tips
- Limit your portions – Especially if losing weight, you should never consume a large meal right before sleep, also if nourishing. Walnuts, almonds and seeds are some of the best healthy night snacks, but they are also high in calories. Additionally, eating too much before bed overloads the digestive system and makes it harder to fall asleep.
- Make it balanced – The secret for making late night snacking healthy and good for the diet is keeping it balanced. Also if small, the rules of a complete meal apply. Add a protein like Greek yogurt, complex carbs like oats, and healthy fats like nuts.
- Prefer nutritious foods – Foods rich in tryptophan, melatonin, magnesium, potassium and calcium help you relax and sleep better. So, ditch candy bars for a sliced banana slathered with natural almond butter.
- Avoid refined carbs – Sugary cereal, candies, white bread, and other junkies are a no-go. They cause your blood sugar to spike and crash soon after, waking you up in the middle of the night hungry. Plus, they provide “empty calories”, meaning they have no real benefit for your health.
- Keep it simple – A good bedtime snack should contain easily digestible foods. Greek yogurt, berries, fruit, oats and seeds won’t overload your digestion. But greasy, fatty meals, spices and acidic foods can cause heartburns and acid reflux, keeping you awake until late at night.
- Consider timing – Science recommends you stop eating about 2 hours before sleep. This gives your body enough time to digest food without interfering with melatonin production and sleep quality.
- Make it easy – As nutrition coach, I always recommend my clients to have some healthy snacks on hand, ready to assemble and eat in minutes. This way you won’t reach for candy bars, cookies, or greasy chips in the pantry. Work on a system that works for you, and sets you up for success!
Is it healthy to snack before bed?
Eating at night isn’t inherently bad, also if you are on a diet and want to lose fat. First, studies show that your daily calorie intake matters more than meal timing, when it comes to reaching your goals. If you eat more calories than you burn you gain weight, if you eat less you lose weight. Moreover, snacking on the right foods may help you relax and sleep better—yogurt, cottage cheese, oats, nuts and fruit are great sources of nutrients that promote rest. When you eat a small, nutritious snack at night, you won’t wake up hungry at 3 A.M. and the next day you won’t feel ravenous.
But when eating at night, it’s important that you avoid caffeine, foods that are hard to digest like spices, acidic fruits, candies and chocolate. You’d better steer clear of sugary cereal and refined carbs too—insulin sensitivity is lower at night and your body doesn’t handle carbs as efficiently. Lastly, be conscious about your portions and watch out for mindless snacking out of boredom.
Reason why you’re hungry at night
There are many reasons why you may feel hungry before bed, or even worse in the middle of the night. If not boredom, perhaps your dinner was too early or too small, or you may be very active and need more energy. But if you are trying to lose weight, you are probably on a diet that is too restrictive for you.
Believe me or not, many of my nutrition coaching clients struggle with unstoppable cravings after dinner simply because they don’t eat enough during the day. When you eat too little, skip meals, and/or categorically ban specific foods from your diet, consequences come due at night. You start craving cookies, sweets, ice cream, salty chips, and other junk food. And you either overdo, or try to resist but go to bed hungry, only to wake up by 3 A.M. ravenous. The solution is eating enough for your body, starting from breakfast. Never skip meals, balance your plate and, when still hungry after dinner, go for a small healthy snack with protein, complex carbs and lots of micronutrients.
Frequently asked questions
Greek yogurt with berries, cottage cheese, oatmeal and edamame are great healthy snacks for weight loss. They are balanced and highly nutritious, providing your body with protein, little complex carbs, healthy fats, and other nutrients like tryptophan or magnesium.
Absolutely! Going to bed hungry is not a good practice, as it may lead to sleep disruptions, sleepless nights, or unstoppable midnight eating. Sleeping too little actually cause overeating! When we don’t get enough sleep, ghrelin (the hunger hormone) increases while leptin (the satiety hormone) decreases. The key is to satisfy your cravings consciously, with nutrient-dense foods like Greek yogurt, fruit, walnuts or oats. Avoid sugars, spicy foods, chocolate or refined carbs.
Probably your dinner was too light, or maybe it wasn’t a complete meal. Aim for a combination of slow-releasing protein, high-fiber complex carbohydrates, healthy fats and, of course, plenty of vegetables. A too restrictive diet is another reason why you may wake up hungry (and often cold) at night, especially around 2 A.M. or 3 A.M. Your blood sugar levels drop and the fight-or-flight mode kicks in—you are wide awake in the bed. Ensure you eat enough calories throughout the day, and have a light snack before bed if still hungry.
Disclaimer: I’m a certified nutrition coach sharing general guidance and practical tips based on real-life experience and science. This content is not intended to diagnose or treat medical conditions—always consult your doctor or a registered dietitian for specific health concerns.
Need personalized help with late-night cravings, fat loss, or building better habits? I offer 1:1 nutrition coaching to help you feel in control, eat without guilt, and finally see lasting results.
