An occasional late-night snack isn’t harmful to your health. However, consistently snacking on unhealthy foods can increase your risk of certain conditions over time. Foods high in antioxidants, fiber, protein, vitamins, and minerals can help you feel full, manage your blood sugar, and improve your overall diet quality.
You can satisfy your late-night sweet tooth with fruits, nut butter, and dark chocolate.
Cherries, bananas, nuts, milk, and whole grains contain melatonin, tryptophan, potassium, and magnesium. These nutrients have properties that promote sleep.
1. Chocolate-Covered Peanut Butter Banana Bites
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Bananas are naturally sweet and pair with high-protein nut butters, like peanut butter. To make this snack:
- Cut two ripe bananas into one-quarter-inch-thick discs.
- Coat half the discs with peanut butter.
- Press the plain and peanut butter-covered bananas together.
- Place on a baking sheet lined with wax or parchment paper and freeze for one hour.
- Dip them into melted dark chocolate.
- Place on the baking sheet and freeze for 15 minutes.
2. Sweet and Salty Trail Mix
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Combine 1 cup each of salted peanuts, roasted almonds, dark chocolate chips, and dried cherries in a large mixing bowl.
Store the mixture in an airtight container or single-serving bags.
3. Collagen Hot Chocolate
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You can add collagen powder to hot chocolate to make it more nutritious. Here are some ideas:
- Bring 1 cup of unsweetened milk to a simmer on the stovetop.
- Add 1 tablespoon of cocoa or cacao powder and mix until smooth.
- Remove from the heat, then add a scoop of flavored or unflavored collagen peptides and a drizzle of natural sweetener (e.g., maple syrup, monk fruit, or honey).
- Top with cinnamon, whipped cream, or more cocoa powder.
Tip: Cocoa powder contains a small amount of caffeine, around 12 milligrams per tablespoon. It is unlikely to affect your sleep, but you can use less cocoa if needed.
4. Berry Greek Yogurt Bark
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Greek yogurt is creamy and protein-rich, which makes it ideal for frozen treats. To make yogurt bark:
- Mix 2 cups of Greek yogurt, or a plant-based alternative, with 2 tablespoons of a sweetener until smooth.
- Spread the mixture onto a baking sheet lined with wax or parchment paper.
- Sprinkle the top with 1 cup of chopped berries and toppings like granola, cacao nibs, chopped almonds, or chocolate chips.
- Freeze the bark for two hours or until it is firm to the touch.
- Cut into bite-sized chunks or large sections.
Tip: You can make bark in bulk and keep it in the freezer.
5. Almond Butter-Stuffed Dates
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Dates are sweet, chewy, and packed with fiber. To make stuffed dates:
- Slice three pitted Medjool dates lengthwise.
- Use a small spoon to stuff each date with almond butter.
- Sprinkle with flaky salt, dark chocolate chips, and/or a drizzle of honey.
Choosing savory ingredients high in protein and fiber will keep you full and prevent blood sugar spikes before bed.
6. Vegetables and Hummus
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Purchase pre-made hummus or make your own at home using canned chickpeas, tahini, olive oil, and lemon juice.
Serve your hummus with vegetables like carrot sticks, sliced cucumber, broccoli crowns, and cherry tomatoes.
Tip: You can make many hummus variations, including adding roasted or steamed beets.
7. Ranch-Flavored Roasted Chickpeas
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Chickpeas are high in protein, fiber, and magnesium, a mineral that helps regulate stress and sleep. For a crunchy, ranch-flavored snack:
- Spread one can of drained, rinsed, and dried chickpeas onto a rimmed baking sheet.
- Roast the chickpeas on the middle rack of the oven at 425 degrees Fahrenheit (218 degrees Celsius) for 25 minutes, stirring halfway through.
- Mix the cooked chickpeas in a bowl with 2 teaspoons of avocado oil.
- Toss with 1 teaspoon of nutritional yeast, 1/2 teaspoon each of salt, paprika, dried parsley, dried chives, and dried dill, and 1/4 teaspoon each of garlic and onion powder.
8. Sweet Potato Wedges
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Sweet potato wedges are a salty-sweet twist on traditional French fries. To make this savory snack:
- Clean and dry a large sweet potato, then cut it into one-inch-wide spears.
- Place the spears on a rimmed baking sheet and drizzle with 1 tablespoon of olive oil.
- Sprinkle with a mixture of 1/2 teaspoon each of salt and garlic powder and 1/4 teaspoon of ground black pepper.
- Bake the wedges at 425 degrees Fahrenheit for 25 minutes, turning them over halfway through
- Broil them for 2 minutes.
- Serve the wedges with garlic aioli, guacamole, or a Greek yogurt-based ranch dip.
9. Cheese Plate
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Cheese is a filling late-night snack that’s also low in carbohydrates.
Pair 1-2 ounces (oz) of cheese with sliced vegetables and fruits for additional nutrients. You can also add a few olives or some nuts.
Adding protein sources to meals and snacks can help you feel more satisfied. Protein also helps regulate blood sugar, maintain body weight, and build muscle.
10. Turkey and Cheese Roll-Ups
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Protein: Over 20 grams (g) per roll-up made with two slices each of turkey and Swiss cheese
Turkey and cheese also contain tryptophan, an amino acid that may help improve sleep quality.
Tip: You can add fillings like avocado, cream cheese, and sliced vegetables.
11. Cottage Cheese Ice Cream
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Protein: Over 23 g per cup
Cottage cheese ice cream is lower in calories and sugar than traditional ice creams. To make it:
- Blend 2 cups of cottage cheese with 2 tablespoons of sweetener.
- Pour the mixture into a glass storage container.
- Add fresh fruit, chocolate chips, or peanut butter.
- Freeze until firm and creamy.
12. Low-Sodium Jerky
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Protein: About 5 g per turkey stick
Look for a low-sodium option to reduce your salt intake. Pair with other protein-rich foods, like cheese and nuts, for a low-carbohydrate snack.
Nighttime eating has been shown to increase the risk of metabolic syndrome, high cholesterol, and weight gain over time. Eating late at night too often may also affect sleep and cause digestive discomfort.
You can still safely enjoy a late-night snack on occasion. Stocking your kitchen with nutritious ingredients can help you make balanced choices.
Here are a few tips for preparing late-night snacks:
- Choose a balance of fresh ingredients (e.g., fruits, vegetables, beans, yogurt) and pre-made snack options (e.g., salted nuts, trail mix, turkey sticks).
- Make snacks ahead of time in large batches and store them in the fridge, freezer, or pantry.
- Opt for whole foods over highly processed snacks like chips and baked goods.
- Pre-slice vegetables and portion out servings of dips.
