Late-night cravings hitting hard? Don’t worry! Snacking at night doesn’t have to sabotage your health or weight loss goals. In fact, the right snacks can actually support restful sleep, boost metabolism, and keep hunger at bay.
Whether you’re trying to lose weight, improve digestion, or simply sleep better, we’ve compiled the 15 best healthy nighttime snacks to satisfy your cravings without guilt.
Plus, stick around for a bonus expert tip on the top foods to avoid before bed for optimal health.
1. Greek Yogurt with Honey
Rich in protein and probiotics, Greek yogurt supports digestion and promotes satiety while helping stabilize blood sugar levels. Add a drizzle of natural honey for a low-glycemic sweet touch that keeps you satisfied through the night.
2. Almond Butter on Whole-Grain Toast
This snack delivers healthy fats, magnesium, and fiber—perfect for relaxing your muscles and promoting restful sleep. Whole-grain toast provides sustained energy, while almond butter supports heart health.
3. Banana with Peanut Butter
Bananas are a natural source of potassium and tryptophan, aiding muscle relaxation and sleep quality. Pair with peanut butter for a nutrient-packed snack that balances healthy fats, protein, and fiber to curb late-night hunger.
4. Cottage Cheese with Berries
Cottage cheese is high in casein protein, promoting overnight muscle repair. Combined with antioxidant-rich berries, this snack offers natural sweetness without extra sugar, making it perfect for a light, restorative bedtime option.
5. Warm Oatmeal
Oats contain melatonin and complex carbohydrates that boost serotonin levels, promoting relaxation and improving sleep. A warm bowl of oatmeal offers comfort and slow-releasing energy for the night ahead.
6. Chia Pudding
Chia seeds are packed with omega-3 fatty acids and fiber, supporting heart health and digestive function. Chia pudding keeps you full, aids digestion, and helps balance blood sugar, making it a smart, filling evening choice.
7. Dark Chocolate with Almonds
Indulge smartly with dark chocolate (70% cocoa or higher) and almonds. Dark chocolate is rich in antioxidants, while almonds deliver healthy fats and magnesium to promote relaxation and heart health.
8. Hard-Boiled Eggs
A simple yet protein-packed option, hard-boiled eggs promote muscle repair and metabolism even while you sleep. Their choline content also supports brain health, making them ideal for late-night snacking.
9. Avocado on Crackers
Avocados are rich in potassium and healthy fats, helping curb hunger and support muscle function. Paired with whole-grain crackers, this snack provides a satisfying crunch and balanced nutrition for the night.
10. Herbal Tea with a Handful of Nuts
Sip calming chamomile tea paired with a small portion of nuts for a soothing, nutrient-rich snack. This combo promotes relaxation, helps manage cravings, and supports digestion before bed.
11. Hummus with Veggies
Hummus, made from chickpeas, is a protein- and fiber-packed option that keeps you full. Paired with crunchy vegetables, it offers vitamins, minerals, and a low-calorie, satisfying way to curb hunger without guilt.
12. Turkey Slices with Cheese
Turkey is high in tryptophan, which helps increase melatonin production for better sleep. Paired with cheese, this combination provides extra protein and healthy fats, promoting satiety and muscle recovery overnight.
13. Pumpkin Seeds
Pumpkin seeds are small but mighty, packed with magnesium and zinc to promote muscle relaxation and immune support. They help foster deeper sleep while supporting overall health, making them an easy go-to snack.
14. Edamame with Sea Salt
Edamame is rich in plant-based protein and fiber, perfect for keeping you full. A pinch of sea salt enhances flavor while providing essential minerals, creating a balanced and nutritious snack to prevent late-night hunger pangs.
15. A Small Protein Shake
Low in sugar and high in protein, a small shake helps with muscle recovery and keeps hunger in check. Ideal before bedtime, it ensures you wake up feeling energized without feeling bloated or overly full.
Bonus Tip: Foods to Avoid Before Bed
To maximize sleep quality and support weight loss, avoid sugary snacks, caffeine, and greasy foods before bedtime. These can disrupt your sleep cycle, spike blood sugar, and contribute to weight gain over time.