15 Best Healthy Late-Night Snacks – Late-night snacking can be a double-edged sword. On one hand, eating late at night or right before bed can lead to weight gain and poor sleep. On the other hand, going to bed hungry can also disrupt sleep and leave you feeling famished the next day. The key is choosing snacks that are truly healthy, providing nutrients and satisfaction without derailing your overall diet.
When hunger strikes late at night, you want snacks that are filling yet light. Complex carbs, protein, and healthy fats are ideal for curbing appetite and promoting satiety. Fiber-rich foods are also great for digestion and keeping blood sugar stable. Portion control is important too – a small amount of a tasty, nutritious snack should hit the spot without overdoing calories right before bed.15 Best Healthy Late-Night Snacks
Here are 15 of the Best Healthy Late-Night Snack options to try when you’re looking to Satisfy cravings and avoid mindless overeating before bed.
1. Greek Yogurt with Berries
Plain Greek yogurt is a nutritional powerhouse. With twice the protein of regular yogurt, it provides a satisfying protein kick. When paired with fiber-filled fresh berries, this snack provides protein, carbs, antioxidants, and fiber without a lot of calories. The protein helps prevent overnight muscle loss, while the carbs help replenish glycogen stores after a workout. Just a small bowl of Greek yogurt with mixed berries – around 1 cup total – makes a nutritious pre-bedtime mini-meal.
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2. Apple Slices with Natural Peanut Butter
Apples are loaded with fiber, vitamin C, and antioxidants. Coupled with protein-packed natural peanut butter, this snack provides filling fiber, some healthy carbs from the apple, and satisfying protein. Stay away from peanut butters with added sugars and oils. Instead, choose natural peanut butter with just peanuts and maybe a touch of salt. Measure out a tablespoon of peanut butter with 1 medium apple sliced into wedges for a fiber- and protein-rich bedtime snack.
3. Whole Grain Toast with Ricotta and Honey
Ditch the sugary midnight cereals and go for whole grain or sprouted grain toast topped with part-skim ricotta cheese and a drizzle of honey instead. The complex carbs from the whole grain provide lasting energy, the ricotta delivers protein, and the honey adds just a touch of natural sweetness. Use just 1 slice of toasted bread, 1/4 cup ricotta, and 1 tsp honey for a balanced bedtime mini-meal.
4. Cherry Tomatoes with Mozzarella
Mini tomatoes pack a juicy punch of sweetness along with vitamin C and lycopene, a powerful antioxidant. When paired with a 1-inch cube of mozzarella, this snack provides protein, carbs, and healthy fats to promote satiety. The protein in the cheese helps counteract muscle breakdown while you sleep and provides sustained energy. Just 10-15 cherry tomatoes and a small mozzarella cube or two makes the perfect pre-sleep pick-me-up.
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5. Whole Grain Crackers with Hummus
Hummus makes a great late-night snack thanks to its combination of plant-based protein and fiber. When paired with 2-3 whole grain crackers, this snack provides filling carbs, protein, and fiber without the added sugars found in many packaged snacks. Measure out 2 tablespoons of store-bought or homemade hummus and pair it with a few crispy whole grain crackers, such as Triscuits, for some crunch and texture contrast.JAMB portal
6. Banana with Almond Butter
By itself, a banana is already a stellar pre-bed snack due to its combination of fiber, carbs, and potassium. But topping it with a teaspoon of almond butter adds protein and healthy fats to help stabilize blood sugar during sleep. The magnesium in the banana can also promote muscle relaxation. Spread a teaspoon of natural almond butter over 1 small banana for the perfect sleep-supportive snack.
7. Avocado Toast
Avocado toast isn’t just for breakfast! This fiber- and antioxidant-rich snack provides filling healthy fats that can help curb late-night cravings. Use just 1 slice of whole grain bread, 1/2 an avocado mashed, and a sprinkle of sea salt and black pepper. If desired, add a light sprinkle of hemp seeds or chili flakes for extra nutrition and texture. The protein will help counter muscle loss overnight.
8. Cottage Cheese with Flaxseed and Chia Seeds
Cottage cheese is a slow digesting protein that provides a good nutritional foundation for a nighttime snack. For extra nutrition, sprinkle 1-2 tablespoons of fiber- and antioxidant-rich chia and/or flaxseeds into a 1/2 cup serving of lowfat cottage cheese. The seeds add anti-inflammatory omega-3 fatty acids too. Enjoy this protein-packed snack at least 2 hours before lying down, since the horizontal position can worsen reflux issues.
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9. Trail Mix with Nuts, Seeds, and Dried Fruit
Homemade trail mixes are the perfect portable late-night snack. Toss together your favorite nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, along with just a small handful of dried fruit like raisins, cranberries, or apricots. The nuts and seeds provide protein, healthy fats, and antioxidants, while the dried fruit adds antioxidants and a touch of natural sweetness. Portion out 1/4 cup of your custom trail mix for a tasty anytime snack.
10. Microwave Popcorn
Popcorn can be a great low-calorie snack if made simply with just kernels and no added oils or butter. Purchase plain popcorn kernels and use an air-popper or pop it on the stove with just a small spritz of cooking spray. Then season it however you like – a dash of chili powder, nutritional yeast, salt and pepper all make flavorful options. Just stick to single-serve bag portions, about 3 cups.NYSC Portal
11. Roasted Chickpeas
Crunchy roasted chickpeas can satisfy chip cravings without the excess oil, carbs, and sodium of packaged chips. To make, simply toss drained and rinsed chickpeas with your favorite seasoning – think chili powder, cumin, garlic powder, nutritional yeast, cinnamon, or curry powder. Roast at 400F for 20-30 minutes until browned and crispy. Let cool and enjoy a 1/4-1/2 cup serving for plant-based protein, fiber, and crunch. Store leftovers in an airtight container for up to 5 days.Good morning My Love Message
12. Cereal and Milk
Choose an unsweetened whole grain cereal like plain Cheerios, bran flakes, or shredded wheat, and pair it with milk for a balanced carb-protein bedtime snack. Opt for 2% milk or milk alternatives like unsweetened almond or soy milk for lower fat and calories. The carb-rich cereal coupled with protein-rich dairy provides long-lasting energy to get you through the night. Stick to a 1/2-1 cup serving of cereal with 1/2-1 cup milk.Romantic love message
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13. Veggies and Guacamole
Packaged chips and salsa or queso can be tempting late-night snacks but often contain excess sodium, preservatives, and low-quality fats. Swap crunchy veggies, like carrots, cucumber slices, or bell pepper strips, with homemade guacamole instead. The veggies provide filling fiber, vitamins, and minerals, while the avocado-based guacamole delivers nutrition-rich monounsaturated fats. This snack offers a healthy dose of carbohydrates, protein, and good fats.
14. Apple and Cheese
Apples have a sweetness that can help conquer midnight sweets cravings. Combined with 1-2 slices of cheddar, provolone, or other favorite cheese, this snack offers both filling carbs and protein. The apple provides prebiotic fiber to nourish probiotics for gut health too. Additionally, the tryptophan in the dairy may help promote sleep by increasing serotonin levels – making this snack perfectly suited for a pre-bedtime bite. One medium apple cut into slices paired with 1-2 ounces of cheese makes a complete mini-meal.Information guide Nigeria
15. Leftover Salmon and Vegetables
Leftover cold salmon from dinner along with cooked veggies like broccoli, carrots, spinach or green beans can make a perfectly nutritious late-night snack. The protein-rich fish coupled with fiber-filled veggies provides lasting energy, vitamins, minerals, antioxidants, and omega-3 fats. Cold cooked salmon and veggies requires no prep, so you can quickly assemble this snack even when short on time. Aim for 3–4 ounces of fish with 1-2 cups veggies.
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Conclusion
Late-night munchies can strike at any time, but they don’t have to derail your diet goals. Choosing healthier snacks can satisfy cravings and hunger, providing energy and nutrition to fuel you through the night. Focus on snacks that provide protein, fiber, whole grains, and healthy fats. Fruits and veggies also make great after-dark snacks thanks to their combination of nutrients, antioxidants, and water. With a little planning and portion control, late-night noshing can actually become part of eating well and maintaining energy.
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