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There is nothing more satisfying than sitting down to dinner and enjoying a homemade meal complete with fresh vegetables, lean protein, and whole grains. That is, until you get a craving or hankering for a late-night snack. So, what's the best bedtime munchie to reach for if hunger pangs hit?
Although there is nothing wrong with an after-dinner dessert every now and then or even a mindful snack throughout the day, late-night snacking may not be the best move, especially if you are trying to lose weight. People who ate before bed tended to have higher amounts of body fat compared to those who stopped eating earlier in the evening, a 2017 study in the American Journal of Clinical Nutrition found.
But if you constantly find yourself hungry in the eve, there may be a reason for it. May Zhu, MBA, RD, LDN, and founder of Nutrition Happens says: “The most common factor that contributes to late-night cravings is under-eating throughout the day. While you might have just finished a well-balanced meal, it could either be a sign that your body needs additional nutrients and energy or that there was a lack of blood sugar regulation earlier in the day, which can affect hormone balance.”
Zhu IDs two important hormones that regulate our hunger levels: ghrelin and leptin, which influence satiety and hunger. "Remember that our energy needs will vary day to day since several factors like physical activity and sleep can affect both hunger and hormone levels— which means some days you may be hungrier than others,” she says.
Instead of MacGyvering together a late-night snack consisting of whatever you can scrounge up in the kitchen cabinet, stock your fridge, freezer, and pantry with more mindful late-night snacks that are both delicious and nutritious. Some can even help keep your weight-loss goals on track while promoting quality sleep—and couldn’t we all afford more restful Zs anyway?
Check out these 30 late-night snacks perfect for those after-dinner snack attacks that will make your midnight kitchen trip so worth it while you honor your fitness, health, and wellness goals.
Sliced Biltong
stryve.com
$34.99
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Think of biltong as healthier jerky. It's basically really thin cuts of steak that have been air-dried and seasoned into a snack that's tasty and full of protein. These biltong packs come in fun flavors like teriyaki, zesty garlic, and mesquite bbq.
Per serving (original flavor): 90 calories, 2 g fat (0 g saturated), 0 g carbs, 0 g sugar, 430 mg sodium, 0 g fiber, 16 g protein.
Perfectly Peckish
Snackable Eggs & Crunchy Dipp
Perfectly Peckish
perfectlypeckish.com
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One large egg provides around 80 mg of tryptophan, which helps promote melatonin and sleep, shares Zhu. It also has 7 grams of protein to help keep you full. Peckish offers fun flavors and is a great low-calorie way to switch things up based on the flavor you are currently craving. One pack of Peckish Snackable Eggs falls just under 200 calories and contains zero grams of sugar. What an eggcellent snack idea. (Sorry, we just had to).
Per serving (ranch flavor): 190 calories, 14 g fat (3.5g saturated), 3g carbs, 0g sugar, 330mg sodium, 1g fiber, 14g protein
Black Coco Chia
gr8nola.com
$10.00
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Not only does this snack from Gr8nola look cool, but it's also healthy and tasty. It's a blend of whole-grain oats, toasted coconut, crunchy chia seeds, and activated charcoal powder, which gives it that rich, black color. The blend is made with coconut oil, which packs MCTs (healthy fats), and only has 5 grams of sugar per serving.
Per serving: 130 calories, 6 g fat ( 3.5 g saturated), 17 g carbs, 5 g sugar, 70 mg sodium, 2 g fiber, 3 g protein.
Fruit Medley
Naughty Fruit
naughtyfruit.com
$7.95
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If you're a fan of dried fruit, try kicking up the flavor with these spiced varieties from Naughty Fruit. This dried medley includes pieces of fruit likes strawberries, pears, and pineapples coated in lemon juice, chili pepper, and sea salt. Yum, just yum.
Per serving: 90 calories, 0 g fat (0 g saturated), 24 g carbs, 18 g sugar, 60 mg sodium, 2 g fiber, 1 g protein.
Slow Up Bars Mixed Box
slowup.co
$29.00
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These bars can serve as a snack or as a light meal, and they aren't the snack bars you're used to. Slow Up bars were developed by a chef and inspired by restaurant dishes, hence the unique, savory flavors, like poblano black bean, red pepper pesto, and coconut curry.
Per serving (poblano black bean bar): 250 calories, 17 g fat (2.5 g saturated), 17 g carbs, 3 g sugar, 340 mg sodium, 6 g fiber, 11 g protein.
Clusterbucks
Chocolate Reishi Clusterbucks
Lil Bucks
lovelilbucks.com
$7.99
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Buckwheat is a naturally gluten-free nutritious seed that contains both fiber and protein. ClusterBucks Buckwheat Granola clusters are low in sugar and also contain Reishi mushrooms, which can help support immunity, says Zhu.
Per serving (chocolate reishi): 110 calories, 3.5 g fat (1.5 saturated), 16g carbs, 3g sugar, 30mg sodium, 3g fiber, 4g protein
Best Selling Turkey
chomps.com
$22.50
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Protein is an important [factor] to consider for a late-night snack because it helps keep you full, says Zhu. Chomps Turkey Sticks are high in protein, low-fat, and sugar-free, which makes them a great snack any time of day, but especially for a late-night snack.
Per serving: (Based on Original Turkey): 60 calories, 2.5 g fat (1g saturated), 0g carbs, 0g sugar, 290mg sodium, 0g fiber, 10g protein
Kite Hill Greek-Style Plant-Based Yogurt
Kite Hill
amazon.com
$5.69
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While most plant-based or vegan yogurts lack protein, [Kite Hill Greek-Style Plant-Based Yogurt] provides 11g per serving from almonds. Almonds also contain magnesium, states Zhu, which can also help to promote sleep. Plus, it is also low in sugar and contains live active cultures to support good gut health.
Per serving: 160 calories, 10 g fat (1 saturated), 8g carbs, 2g sugar, 10mg sodium, 4g fiber, 11g protein
Setton Farms Roasted and Salted Premium California Pistachios, 2lb Bag (32 oz), Dry Roasted with Sea Salt, In Shell Pistachios, Certified Non-GMO, Gluten Free, Vegan and Kosher
Setton Farms
amazon.com
$21.71
$18.61 (14% off)
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Pistachios are one of the only foods that naturally contain melatonin while providing fiber and plant-based protein all in one food, shares Zhu. The protein and fiber combination will help keep you satiated and if you opt for pistachios with the shell on, the process of removing the shells can help you eat more mindfully. Plus, one serving [of pistachios] is under 200 calories which is around the serving size to aim for when it comes to late-night snacks. (200 calories or less is ideal for snacks).
Per serving: 170 calories, 13 g fat (1.5 saturated), 9g carbs, 2g sugar, 115mg sodium, 3g fiber, 6g protein
Superblend Protein
formnutrition.com
$39.00
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Form protein is plant-based, made from organic pea, brown rice, and hemp proteins. It also includes good-for-you ingredients like flaxseed and maca. Whipping up a shake is a great idea if you're still hungry from working out earlier. The protein will help repair and grow your muscles as you sleep. Plus, it's a delicious and low-sugar way to satisfy your sweet tooth.
Per serving (vanilla/toffee): 153 calories, 4.9 g fat (0.9 g saturated), 3.7 g carbs, 0.9 g sugar, 1600 mg sodium, 7.1 g fiber, 20 g protein.
IQBar 7 Bar Sampler
eatiqbar.com
$14.99
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IQBars are filled with brain-health-boosting nutrients and six to eight grams of prebiotic fiber that can help support the gut microbiome. There's also no shortage of flavors: wild blueberry, matcha chai, and almond butter chip are just a few.
Per serving (almond butter chip): 150 calories, 12 g fat (2 g saturated), 17 g carbs, 1 g sugar, 210 mg sodium, 8 g fiber, 12 g protein.
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Slice up an apple and dip it into one tablespoon of natural peanut butter. The fiber in the apple and the healthy fat in the peanut butter is a combo that will tide you over until wake-up time, says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area.
Per serving: 200 calories, 8 g fat (1.5 g saturated), 28 g carbs, 19 g sugar, 55 mg sodium, 5 g fiber, 4 g protein.
Plant-based coconut blend yogurt
Siggi's
siggis.com
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When you’re craving dessert late at night, opt for a single-serve sweet treat like fruity yogurt. This vegan option is still high in protein (the base is made from coconut milk and pea protein), low in sugar, and high in heathy fats that will fill you up.
Per serving: 180 calories, 10 g fat (7 g saturated), 13 g carbs, 8 g sugar, 5 mg sodium, 1 g fiber, 10 g protein.
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Jessica Crandall, RDN, spokesperson for the Academy of Nutrition and Dietetics, says this duo is chock full of filling protein and fiber with the added benefits of calcium and vitamin C. Buy single-serve (four-ounce) cups of cottage cheese to make your healthy late night snack prep super simple.
Per serving: 150 calories, 0 g fat (0 g saturated), 27 g carbs, 23 g sugar, 820 mg sodium, 2.2 g fiber, 25 g protein.
Blue Diamond Almonds, Bold Wasabi & Soy Sauce
amazon.com
$5.99
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Almonds are high in protein and fiber as well as selenium and magnesium, says Crandall. This is good news for nut lovers, because while the protein and fiber fills you up, the magnesium may help you fall asleep. Choose a bold flavor like wasabi—it really kicks your snack up a notch.
Per serving: 170 calories, 15 g fat (1 g saturated), 6 g carbs, 2 g sugar, 115 mg sodium, 3 g fiber, 6 g protein.
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Tart cherries supply melatonin, which Gorin says helps regulate your internal clock and may be able to increase overall sleep efficiency. She likes to snack on a quarter cup before bedtime.
Per serving: 100 calories, 0 g fat (0 g saturated), 24 g carbs, 19 g sugar, 10 mg sodium, 1 g fiber, 1 g protein.
Dave's Killer Bread, 21 Whole Grains Thin-Sliced
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$33.44
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Toast a slice of whole-grain bread and top it with two tablespoons of guacamole for healthy fat. Gorin recommends Dave’s Killer Bread Thin-Sliced 21 Whole Grains and Seeds. It comes in at 60 calories a slice and provides satiating protein and fiber.
Per serving: 105 calories, 5 g fat (0.5 g saturated), 15 g carbs, 3 g sugar, 185 mg sodium, 5 g fiber, 4 g protein.
Pearls Olives To Go!
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$20.82
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When you want to feel full for a very small amount of calories, Gorin suggests reaching for a Pearls Olives to Go! snack cup. They’re perfectly portioned, providing a fueling snack with healthy fats for just about 30 calories.
Per serving: 30 calories, 2 g fat (0 g saturated), 2 g carbs, 0 g sugar, 300 mg sodium, 0 g fiber, 0 g protein.
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Gorin loves pairing a high-fiber banana with two tablespoons of shelled, dry-roasted sunflower seeds. The duo offers filling healthy fats as well as tryptophan, an amino acid that helps your body create melatonin.
Per serving: 150 calories, 4.5 g fat (0.5 g saturated), 29 g carbs, 15 g sugar, 0 mg sodium, 4 g fiber, 3 g protein.
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Gorin recommends a dozen baby carrots for those nights when you want the crunch factor of a bag of potato chips without the added calories. They’re low in cals but high in fiber, so they’ll fill you up better than chips while satisfying your urge to chew on something.
Per serving: 40 calories, 0 g fat (0 g saturated), 10 g carbs, 6 g sugar, 95 mg sodium, 3 g fiber, 1 g protein.
Hawaiian BBQ Macadamia Nuts
Royal Hawaiian Orchards
royalhawaiianorchards.com
$7.49
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These flavorful macadamia nuts will fill you up with healthy fats and satisfy your savory snack craving in a major way with their bold BBQ seasoning.
Per serving: 190 calories, 20 g fat (3 g saturated), 5 g carbs, 2 g sugar, 200 mg sodium, 2 g fiber, 2 g protein.
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The protein in the lunch meat will keep you full until your alarm clock goes off, and the whole grains in the wheat crackers are heart-healthy, says Crandall.
Per serving: 178 calories, 6 g fat (0.5 g saturated), 22 g carbs, 4 g sugar, 675 mg sodium, 1.8 g fiber, 11 g protein.
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They may not look like much, but edamame beans are high in protein and fiber (a.k.a. filling AF), Crandall says. She recommends seasoning them with garlic and red pepper flakes after cooking.
Per serving: 200 calories, 6 g fat (1 g saturated), 18 g carbs, 2 g sugar, 60 mg sodium, 8 g fiber, 16 g protein.
Plant Based Buffalo Style Dip
Good Foods
goodfoods.com
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Grab a container of veggie-packed dip (you would never know this creamy cauliflower based buffalo dip was vegan!), and use a half cup of grape tomatoes as dippers—Gorin says tomatoes offer melatonin to help you sleep.
Per serving: 40 calories, 3 g fat (0 g saturated), 3 g carbs, 1 g sugar, 210 mg sodium, 1 g fiber, 2 g protein.
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Steer clear of bags of microwave popcorn—they’re loaded with unnecessary ingredients. Instead, Crandall suggests air-popping your own kernels and sprinkling two cups of popcorn with nutritional yeast or cinnamon for a high-fiber, high-volume healthy late-night snack.
Per serving: 62 calories, 1 g fat (0.1 g saturated), 12 g carbs, 0 g sugar, 2 mg sodium, 2.4 g fiber, 2 g protein.
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You really can’t go wrong with a fruit and dairy pairing. Crandall says that cheese is high in calcium and the pear provides filling fiber and immune-boosting vitamin C. A strong cheese, like stilton or goat, is a nice compliment to the subtle flavor of pears.
Per serving: 190 calories, 9 g fat (6 g saturated), 21 g carbs, 14 g sugar, 181 mg sodium, 5.5 g fiber, 7 g protein.
Sweet PotaTOASTS
CAULIPOWER
eatcaulipower.com
$3.00
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These pre-cooked sweet potato slices provide a blank canvas for whatever you're craving: Roast and top with peanut butter and bananas for a sweet treat or avocado, tomato and pesto for a savory vibe.
Per serving: 80 calories, 0 g fat (0 g saturated), 18 g carbs, 6 g sugar, 30 mg sodium, 3 g fiber, 2 g protein.
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For a delicious treat with health benefits, Crandall says to mix half a banana with rolled oats and a tablespoon of cacao nibs, form into two small mounds, flatten a bit on a greased cookie sheet, and bake at 375 degrees for 12 to 15 minutes.
This snack takes a little more preparation, but the cookies are packed with fiber, potassium, and antioxidants, and you could even have another for breakfast in the morning.
Per serving: 152 calories, 3 g fat (1.3 g saturated), 29 g carbs, 2 g sugar, 0 mg sodium, 4.5 g fiber, 2 g protein.
Trader Joe's Everything but the Bagel Sesame Seasoning Blend
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amazon.com
$7.48
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Hardboiled eggs boast a lot of protein for not a lot of calories, so you can slice up two eggs before bedtime for a filling snack. Sprinkle with Trader Joe’s delicious Everything Bagel seasoning to jazz up the taste, suggests Gorin.
Per serving: 145 calories, 10 g fat (3 g saturated), 140 g carbs, 0 g sugar, 220 mg sodium, 0 g fiber, 13 g protein.
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You know that Greek yogurt is loaded with protein; serving it with frozen berries makes it feel especially like a treat. Crandall says the berry blend is high in antioxidant power and vitamin C.
Per serving: 135 calories, 0 g fat (0.5 g saturated), 24 g carbs, 12 g sugar, 72 mg sodium, 1.5 g fiber, 12 g protein.