Grabbing a snack at night once in a while won’t ruin your health—especially if you choose options that are nutritious and won’t disrupt your sleep.
The best bedtime snacks are rich in protein and fiber. These nutrients slow digestion, help you feel full, and reduce how quickly sugar enters your bloodstream, which supports healthy blood sugar levels. Snacks that are packed with vitamins, minerals, and antioxidants—like fruits and veggies—can also boost your overall diet and support your long-term health.
Satisfy Your Sweet Tooth the Smart Way
When that late-night sweet craving hits, go for nutrient-rich options like fruit, nut butters, and dark chocolate. Foods like cherries, bananas, nuts, milk, and whole grains contain sleep-promoting nutrients like melatonin, tryptophan, potassium, and magnesium—making them perfect bedtime snacks.
1. Chocolate Peanut Butter Banana Bites
Sweet, creamy bananas pair perfectly with protein-rich peanut butter. To make this tasty snack: slice two ripe bananas into ¼-inch rounds. Spread smooth or crunchy peanut butter on half the slices, then top them with the remaining slices to form little sandwiches.
Place them on a wax paper- or parchment-lined baking sheet and freeze for 1 hour. Once hardened, dip each sandwich in melted dark chocolate. Freeze again for 15 minutes to let the chocolate set. These treats are great for kids and adults alike and can be made in bulk and stored in the freezer.
2. Sweet and Salty Trail Mix
Trail mix is a satisfying sweet-meets-salty snack packed with protein and fiber. In a large bowl, combine 1 cup salted peanuts, 1 cup roasted almonds, 1 cup dark chocolate chunks, and 1 cup dried cherries. Store the mix in a sealed container or portion it into individual snack bags for easy late-night munching.
3. Collagen Hot Chocolate
Upgrade your cozy drink by adding collagen powder for an extra nutrition boost. Heat 1 cup of unsweetened milk (dairy or plant-based) on the stove until warm. Stir in 1 tablespoon cocoa powder until smooth.
Remove from heat and mix in 1 scoop of flavored or unflavored collagen peptides. Add a touch of your favorite sweetener, like maple syrup, monk fruit, or honey. Sprinkle with cinnamon, whipped cream, or more cocoa powder for a comforting treat.
Cocoa contains a small amount of caffeine—about 12 mg per tablespoon—so if you’re sensitive, consider reducing the amount.
4. Berry Greek Yogurt Bark
Creamy Greek yogurt makes a great base for frozen treats like yogurt bark. Mix 2 cups plain full-fat or 2% Greek yogurt with 2 tablespoons of sweetener (maple syrup or honey works well) until smooth.
Spread the mixture onto a parchment-lined baking sheet. Sprinkle with 1 cup of chopped berries and any extras you like—granola, cacao nibs, chopped almonds, or chocolate chips. Freeze for about 2 hours or until firm, then break into pieces and store in the freezer for a ready-to-go sweet snack.
5. Almond Butter-Stuffed Dates
Sweet, chewy dates are rich in fiber and perfect for a quick treat. To make: slice three Medjool dates lengthwise to create a pocket. Stuff each with a spoonful of almond butter. Top with flaky sea salt, chocolate shavings, a drizzle of honey, or any other sweet toppings you enjoy.
Savory Snack Options
If you’re more into salty snacks, there are plenty of quick and healthy options. Focus on foods high in protein and fiber to stay satisfied and keep blood sugar stable overnight.
6. Veggies with Hummus
Crunchy veggies paired with creamy hummus make for a delicious and satisfying snack. Buy your favorite flavor of store-bought hummus, or make your own using canned chickpeas, tahini, olive oil, and lemon juice. Serve with sliced carrots, cucumbers, broccoli florets, or cherry tomatoes.
7. Ranch-Roasted Chickpeas
Chickpeas are a protein- and fiber-rich snack loaded with magnesium—a mineral that helps manage stress and regulate sleep.
To make them: drain, rinse, and dry one can of chickpeas. Spread them on a rimmed baking sheet and roast at 425°F (218°C) for 25 minutes, shaking halfway through.
Toss roasted chickpeas with 2 tsp avocado oil and season with 1 tsp nutritional yeast, ½ tsp each of paprika, parsley, chives, and dill, plus ¼ tsp each of garlic and onion powder, and salt to taste. Stir to coat and enjoy your crunchy, ranch-seasoned snack.
8. Sweet Potato Wedges
Sweet potato wedges offer the perfect balance of sweet and savory. Scrub and dry one large sweet potato, then slice into 1-inch-wide wedges.
Toss with 1 tablespoon olive oil and a mix of ½ tsp salt, ½ tsp garlic powder, and ¼ tsp black pepper. Bake on a rimmed sheet at 425°F (210°C) for 25 minutes, flipping halfway through. Bake for an extra 2 minutes for added crispiness. Serve with your favorite dip like garlic aioli or Greek yogurt ranch.
9. Cheese Plate
Cheese is a low-carb, low-sugar late-night snack—ideal for anyone watching their blood sugar. Pair 1–2 ounces of your favorite cheese with sliced fruits and veggies for a balanced, satisfying bite with plenty of flavor and crunch.
High-Protein Snacks
Protein is the most filling nutrient. Including a protein source with your meals and snacks can help you feel fuller longer. It also helps stabilize blood sugar and supports healthy weight and muscle mass.
10. Turkey and Cheese Roll-Ups
This easy snack packs over 20 grams of protein: simply roll two slices of turkey with two slices of Swiss cheese. Both turkey and cheese contain tryptophan—an amino acid that promotes restful sleep.
11. Cottage Cheese Ice Cream
Cottage cheese is protein-rich—with over 23 grams per cup—and lower in calories and sugar than regular ice cream.
To make it: blend 2 cups of cottage cheese with 2 tablespoons of sweetener (like honey or maple syrup) in a high-speed blender or food processor until smooth. Pour into a container, mix in extras like fruit, chocolate chips, or peanut butter, and freeze until thick and creamy.
12. Low-Sodium Jerky
Beef or turkey jerky is a convenient, protein-packed snack that satisfies late-night hunger. One turkey jerky stick typically has about 10 grams of protein. Pair with other high-protein snacks like cheese or nuts for a more filling, low-carb option. Choose low-sodium varieties to keep salt intake in check.
Tips for Smarter Snacking at Night
Keeping the right ingredients in your kitchen can help you make better choices when late-night hunger strikes—whether you prep your snacks ahead or grab something quick.
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Choose whole foods over highly processed snacks like chips or baked goods.
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Stock up on fresh ingredients like fruits, veggies, legumes, and yogurt, and combine them with healthy pre-packaged snacks like salted nuts, trail mix, or turkey sticks.
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Prep snacks in batches so you always have a nourishing option in your fridge, freezer, or pantry.
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Pre-cut veggies and portion out dips to increase your chances of grabbing something healthy when cravings hit.