17 Healthy Late Night Snacks That You Should Know

Medically reviewed by Maria Sarino, MD FACT CHECKED

Hunger pangs hit differently at night. Midnight cravings are something everyone experiences once in a while and dodging them is a hard pass.

Sometimes we do not listen to our bodies and suppress hunger because of the belief that late-night snacking causes weight gain.

However, it is safe to say that avoiding processed or sugary foods and opting for something healthy will be a safe late-night snack option. Certain foods might even help you sleep better.

Now that we know it is safe to eat in controlled portions at night, especially healthy, let us find some healthy late-night snack options.

  1. Whole Grain Crackers With Hummus

    Whole grains are a better alternative than refined ones and so are their crackers. Dipping them in rich creamy and buttery dip- hummus, will give a perfect crunch with garlicky savoury.

    The grains are fibre-rich and hummus is a complete protein source. Unlike its primary ingredients i.e chickpeas and umami, hummus has all 9 essential amino acids.

    This late-night snack may also prevent constipation, is light on the gut and keeps you full for a long. You could also replace whole-grain crackers with veggies.

  2. Oatmeal

    Oatmeal is undeniably healthy irrespective of what time of the day you eat it. Talking of its benefits at night, it is rich in fibre and soothing. Also, it may help you stop binge eating at night.

    It relaxes the brain by the action of carbs that help the brain release the neurotransmitter serotonin.

    It may also control blood sugar spikes as it breaks down slowly and additionally aids in melatonin production. Overall, it is a top-notch late-night pick.

  3. Bananas With Almond Butter

    If you have a sweet tooth and couldn’t control midnight sugar cravings, toss unhealthy sugary foods and pick bananas. Eating them with unsweetened butter would give you plenty of nutrients and good sleep.

    Firstly, bananas are a filling fruit which may also boost the production of melatonin. They are also rich in potassium which aids in muscle relaxation.

    Almond butter is also a melatonin source as it is rich in magnesium, a micronutrient that also improves melatonin production. Eating them both together might be a tasty and healthy night snack.

    You could also trade almond butter for peanut butter because peanut butter benefits are equally effective.

  4. Smoothies

    Smoothies are a soothing sip that could be enjoyed at night too. Not only is it healthy and aids in sleep, but you could also blend in other ingredients as per your requirement.

    The first option is protein-rich foods like banana, spinach, pineapple and peanut butter. Night-time protein may slow down muscle loss and carry out muscle repair processes.

    Adding yoghurt to a smoothie might fetch you antibiotics and increase serotonin production. Mixing pistachios and avocado may produce sleep.

    Chia and hemp seeds are magnesium-rich which may aid in melatonin production. Similarly, adding apples and bananas to your smoothies may help to satisfy cravings.

  5. Popcorn

    Popcorn is considered an unhealthy and fattening snack. Busting the myth, it is a weight loss-friendly option. It is high in fibre and might keep you full for a longer time.

    Moreover, even a bowl of popcorn will not add excessive calories to your diet, so you could enjoy guilt-free snacks at night.

    The salty and soft yet crunchy snack could be made even lighter using an air fryer instead of oil and butter. Stick to the simple version of popcorn and not the caramel one.

  6. Nuts

    These little crunchies have so many nutrients to offer. Organic nuts are fibrous and rich in healthy fats and filling.

    Only a handful of nuts are enough to satisfy your late-night hunger. Eating them might be beneficial for sleep.

    They are a better alternative to cooked snacks, so you could rely upon them on lazy nights.

  7. Greek Yoghurt With Fruits

    Greek yoghurt is a perfect choice considering health. It contains probiotics that keep your gut healthy and assist in hormone synthesis. Additionally, they may help produce melatonin and serotonin which aids in sleep.

    Low-fat varieties of Greek yoghurt might be the best pick for the night. It is easier to digest and adds few calories in comparison to other versions.

    Adding fruits rather than artificial flavours and sweeteners helps improve its nutrient profile while satisfying your hunger.

  8. Chia Pudding

    One of the trending recipes topping recipe charts all the time is chia pudding. It is high in fibre and proteins and is also a crunchy yet creamy snack.

    Making it is super easy and it is just fine to be consumed at night. Eating chia pudding improves sleep quality and pattern.

    Topping it with your favourite fruit and using almond milk may add up to the sleeping benefits.

  9. Cooked Edamame

    Edamame, the immature soybeans, are a power punch of fibre and protein. They contain a considerable amount of soy isoflavones.

    They are related to improved sleep duration and quality. Roasted or sauteed edamame seasoned with minimal spices is a perfect snack choice.

  10. Eggs

    Eggs are a better post-dinner snack. Their rich nutrient content like vitamin D, melatonin and tryptophan makes them good for sleep. Boiled eggs are the best out of all the egg recipes you are thinking of.

    An egg provides up to 6 grams of protein which is equivalent to the amount that aids in sleeping. Limit spice and seasoning to minimal amounts to prevent gastrointestinal issues.

  11. Cottage Cheese

    A low-fat variety of cottage cheese is already a favourite choice of bodybuilders and those looking to lose weight. However, it is the underdog when it comes to night snacks.

    Most people are unaware that it may benefit those who have difficulty sleeping. According to a study, it may boost serotonin levels and make you feel satisfied.

  12. Vegetable Chips

    Whenever the thought of snacks strikes, one could not help but think of chips. Sadly, the processed chips flooding the supermarket are not a healthy snack option.

    Instead, you could give a shot of vegetable chips. Air-fried or baked alternatives always have the upper hand over oily and gassy ones.

    Carrot, sweet potato and zucchini chips are perfect to munch on at night. Avoid potato chips as the oil and salt will be difficult to handle.

  13. Smashed Chickpea Salad

    Chickpeas offer so much variety and savoury to enjoy. It is also rich in protein, fibre and vitamins making them perfect for night snacks.

    Not only do they calm the growling stomach but may also improve sleep. Chickpeas contain tryptophan and folate.

    This help regulate a healthy sleep cycle. You could add mustard, celery, lemon juice, mayonnaise and some other healthy options or drop some according to preference.

  14. Cereal And Milk

    It is common to start the day with cereal and milk, but it is not a bad idea to end with it either.

    The high glycemic carbs may reduce the time taken to fall asleep. The calcium present in milk is also a key component for assisting in the production of the sleep hormone melatonin.

  15. Pumpkin Seeds

    Pumpkin seeds are a cheap and ideal snack that is easy to prepare. They contain tryptophan and zinc. It is zinc that helps convert tryptophan into serotonin.

    In addition to this, magnesium present in it also promotes sleep. You could easily prepare them from the leftover pumpkin seeds once you cook the veggie. So it is a win-win deal.

  16. Goji Berries

    These sweet and sour berries are a promising source of antioxidants. They also promote better sleep by supplying melatonin.

    Even its juice or eating dried goji berries like raisins are good enough to satisfy your hunger.

    They may have dual benefits. Firstly, it may improve sleep at night. Secondly, it also reduces morning laziness and you may wake up more energised.

  17. Kiwis

    This fruit is not just appealing by its looks and taste but also very nutritious. Not only does it provide the daily recommended value of vitamin C assist in sleep.

    The nerve messengers kiwi contains have a relaxing effect. It may curb appetite and help sleep better.

    Eating two kiwis before bed may reduce the time taken to fall asleep and increase the time spent sleeping soundly.


Eating at night is not a crime. You should be able to enjoy it and listen to the body cues. Until you eat healthy food in the right proportions, it will not harm your body.

Not only is eating at night safe, but certain foods may make sleep even better. Nuts, fruits, whole grains, and even breakfast meals like oatmeal help sleep better.

Just avoid eating processed and gassy foods to prevent uneasiness and digestive issues.

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