17 Healthy Late Night Snacks to Beat Night Cravings

It’s way past dinner, you have stayed up late watching the latest binge-able series, and you are feeling a bit hungry. But you try not to eat so late because you know that, usually, the late night munchies involve less-than-ideal choices. You have also heard that eating after 7 pm isn’t good for you.

But, let’s get a few things straight about late night snacks. The body doesn't have a clock where it stores fat after a particular time. The 7 pm thing is because when many of us eat after dinner, we aren’t truly hungry, we tend to eat mindlessly, and we make less-than-ideal choices. So for many of us, it is better to not eat late at night.

However, ignoring true hunger cues can lead to restless sleep or even a lower metabolic rate over time. The trick is choosing the right healthy late night snacks to bridge the gap until breakfast.

If you’re hungry, no matter what time it is, you should eat something. But what you choose to eat can make a big difference. When considering what to eat for nighttime cravings, remember that the best late night snack ideas are low in sugar and high in quality nutrients.

What makes for a healthy late night snack? What types of foods can help you feel satisfied before bed while staying on track with your nutrition goals? In this article, you will find our best healthy eating tips and snacks for your late night cravings.

What is a Healthy Late Night Snack?

If you are looking for late night snack ideas, why not choose something that contains nutrients that help you unwind or get a better night’s sleep?

When you are following a lifestyle of clean eating, you want to look for a balance of protein and fiber. This combination helps keep your blood sugar stable throughout the night and prevents the spikes and crashes that often lead to "midnight wake-ups."

Here are a few essential nutrients, vitamins, and minerals that should be included when you are searching for healthy late night snacks in the fridge or pantry:

Protein

Foods high in protein, particularly those high in the amino acid tryptophan, can help support a good night’s sleep. [1] This amino acid helps boost melatonin and serotonin levels, two hormones that help promote restful sleep. Also, choosing a nutritious source of protein can help with muscle repair while you rest.

Fiber

Foods high in fiber help stabilize blood sugar, preventing spikes and crashes that can wake you up at night. The fiber in your late night snacks may also support a healthy microbiome, which has been linked to better sleep. [2] 

Magnesium

Magnesium is known as the “calming mineral” and many of us do not get enough in our diets. It helps with muscle and nerve relaxation. [3]

Melatonin

This natural sleep hormone spikes when it's time to get some zzz’s. Eating a late night snack high in melatonin can help reinforce your body's internal clock. [4] 

Vitamin D

This essential vitamin plays a role in melatonin and serotonin production. Having adequate levels has been linked to healthier sleep patterns. [5] 

Best Nourishing & Healthy Late Night Snacks

So where can you find all these nutrients in food? We put together a list of nourishing and healthy snacks to eat at night that include a variety of these supportive nutrients for sleep. 

1. Chomps 100% Grass-Fed and Finished Beef Sticks

Our beef meat sticks are a delicious source of high-quality protein and perhaps one of the best late night snacks. Each beef stick provides 10g protein and 0g sugar. You’ll stay full without the sugar rush you’d get from a protein bar. We have various flavors that are both snappy and satisfying at any hour.

2. Turkey Chomps, Low Fat Cheese, Whole Grain Crackers

Our Turkey meat sticks are a natural source of tryptophan. Pair these with some whole grain crackers for fiber and a little cheese to round out a satisfying late night snack. 

3. Greek Yogurt with Berries

Greek yogurt is a source of protein and vitamin D that helps support healthy sleep. The berries are a filling source of fiber and add a bit of sweetness to this balanced snack. 

4. Almond Butter on Whole Grain Toast

Almond butter has fiber and protein, plus the healthy fat will keep you full and satisfied. The whole grain toast adds even more fiber to these late night snack ideas. Choose bread that has at least 3 grams of fiber per slice.

5. Oatmeal with Sliced Almonds and Dried Cherries

While you may think of oatmeal as a breakfast food, it can be a high-fiber comforting late night snack. The almonds add some magnesium and the cherries are a source of melatonin. 

6. Sleepy Girl “Mocktail”

While this mocktail isn’t a snack, it is a great addition to any nighttime routine. Just mix your favorite sparkling water, ⅓ cup of tart cherry juice, and an unflavored magnesium powder. Serve over ice and enjoy!

7. Roasted Rosemary Snack Cups

These little snack cups would make for a great nourishing late night snack. Loaded with nuts for magnesium, an apple for fiber, and our Chomps meat sticks, they make for a well-balanced and tasty snack. 

8. Veggies with Greek Yogurt Dip

These late night snacks can help keep the calories under control while providing vitamin D and fiber. For the dip, mix Greek yogurt with your favorite dip mix (think Ranch, Italian, or other seasoning) to create a high-protein dip for your veggies. 

9. Beef and Cucumber "Sandwiches"

Swap the bread for cucumber slices and top them with a Sea Salt Beef stick for crunch and savory flavor in your late night snacks. This provides a good source of high-quality protein and hydration without feeling heavy before bed.

10. Airpopped Popcorn

Popcorn is low in calories and high in fiber. It allows you to eat a large portion while keeping the calories in check. Just be sure to choose air-popped, rather than popcorn that is slathered in butter. This is one of the more classic late night snack ideas for movie nights and makes for great snacks for a sleepover.

11. Turkey Pinwheels

The turkey in these pinwheels provides protein and the whole grain tortilla adds a bit of fiber. Make a few extra pinwheels to eat for lunch the next day. 

12. Protein Smoothie

A smoothie made with your favorite protein powder, vitamin D-fortified milk, and a handful of berries helps pack in all of the necessary and satisfying nutrients for a great night’s sleep.

13. Hard-Boiled Eggs

Hard-boiled eggs are high in protein and a great source of tryptophan. They are one of the best late night snacks for nutrient density, giving you exactly what you need in just a few bites. If you are feeling particularly creative, consider making deviled eggs for a tasty midnight snack. 

14. Fruit, Cheese, and Chomplings

Fruit, particularly berries, are a great choice for a late night snack as they are loaded with filling fiber and nutrients. Pair them with your favorite cheese and a mini Chomps for more protein. 

15. Pineapple and Cottage Cheese

Pineapple is a source of melatonin and cottage cheese adds vitamin D and protein to this filling and healthy late night snack. You can consider using canned pineapple, just be sure it is canned in its own juice.

16. Herbal Tea, Whole Grain Crackers

Herbal teas have relaxing properties that can help you fall asleep. Whole grain crackers add a bit of fiber to these late night snack ideas.  

17. Pumpkin Seeds 

Pumpkin seeds are a source of magnesium and tryptophan. Roast these healthy late night snacks with your favorite seasoning for a tasty treat.

Tips for Choosing Nourishing & Healthy Late Night Snacks

If you have a habit of midnight snacking, here are a few more tips to consider:

Choose Light Foods, High in Protein

Eating a heavy meal right before bed can lead to indigestion and a poor night’s sleep. Instead, eat a light meal that contains a source of protein. Our Chomps beef sticks offer 10g protein and 0g sugar, making them an ideal, light choice.

For late night snack ideas beyond those provided above check out our list of high protein low carb snacks or these 100-calorie snacks that could work for the midnight munchies.

Eat Mindfully

Sometimes, late night snacks are eaten mindlessly while watching TV. This can lead to overeating. If you do want a snack, put it in a bowl so you are not tempted to eat the whole bag.

Eat at Least 1 Hour Before Bed

While there aren’t any hard fast rules for when you need to stop eating, finishing your last snack at least an hour before bed is a good rule of thumb. This gives your body a bit of time to digest your food before you lay down. 

Hydrate First

Sometimes our bodies confuse thirst with hunger. Before reaching for one of your late night snacks, drink a glass of water and wait 10 minutes to see if the craving passes.

Check Your Energy

Finally, sometimes we eat late at night because we are tired. If that is the case, go to bed! Don’t sit around eating to stay awake. Get into bed and get the rest you need instead of reaching for another snack.

Late Night Snacks to Avoid

When it comes to getting a good night’s sleep, focus on the nutrients discussed above for better sleep. But there are also some foods and beverages that can interfere with sleep. These include:

Fried Foods

Foods that are deep-fried or high in fat tend to sit in our stomachs for longer, leading to indigestion and a poor night’s sleep. Instead, try to keep your late night snacks lighter and lower in fat if you have the late night munchies.

High Sugar Foods

Eating too much sugar before bed can cause an energy burst due to a spike in blood sugar or may cause a crash during the night, waking you up. If your late night snack ideas have you craving something sweet, try fresh fruit instead.

Alcohol

While you may think alcohol helps you fall asleep, it doesn’t allow for restful sleep. If you like to enjoy a cocktail in the evenings try to do so as early as possible so that it doesn’t interfere with getting the rest you need.

Caffeine

Foods that contain caffeine, yes even chocolate, can keep you awake and prevent a good night’s rest. If you choose to drink tea before bed, be sure it is herbal tea and caffeine-free. Otherwise, avoid coffee or other caffeinated beverages after noon. 

Rest Easy with the Right Fuel

Even if you do eat late night snacks, you can make nourishing and healthy choices. Remember to stick to foods high in protein, fiber, and sleep-supportive nutrients. Our Chomps Trial Pack offers a variety of delicious meat sticks that are easy to grab if you are feeling peckish late at night. 

Healthy Late Night Snacks FAQs:

What is the best late night snack to buy?

The best late night snacks will balance convenience and nutrition. You want an option that is shelf-stable, easy to grab, and satisfies your hunger without causing a sugar crash.

Chomps beef sticks are an ideal choice for late night snacks because they provide 10g protein and 0g sugar per stick. At 100 calories or less, they offer a bold, snappy flavor that curbs cravings while keeping you on track with your wellness goals. They are made with thoughtfully-sourced ingredients and are free of the top 9 allergens, making them a great late night snack to keep in your pantry.

What is the healthiest late night snack?

A snack that contains protein and fiber is the healthiest choice for a late night snack. For example, a meat stick paired with an apple provides both satiety and essential nutrients. It is one of the most effective late night snack ideas to keep you satisfied until morning.

Should I eat at 11pm if I'm hungry?

If you are physically hungry, yes, you should eat. Ignoring true hunger cues can lead to restless sleep or even a drop in blood sugar that wakes you up in the middle of the night.

The key is to have late night snack ideas that are satiating but easy to digest. You want to avoid heavy, greasy, or sugary foods that might cause indigestion. Instead, reach for a nutritious source of protein like Chomps. Pairing it with a small amount of fiber, like a few slices of cucumber or a small handful of almonds, makes it one of the best late night snacks to help you drift off to sleep without a rumbling stomach.

What should I eat for late night cravings?

Start by identifying whether you’re seeking something sweet, salty, or crunchy. To support clean eating, opt for late night snacks that pair a nutritious source of protein with fiber, like Greek yogurt with berries or a small handful of pumpkin seeds. This combination satisfies your appetite while stabilizing blood sugar to help you enjoy a more restful night.

Sources

1. Sutanto CN, Loh WW, Kim JE. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022 Jan 10;80(2):306-316. doi: 10.1093/nutrit/nuab027. PMID: 33942088.

2. Tang M, et al. Dietary fiber ameliorates sleep disturbance connected to the gut–brain axis. https://pubs.rsc.org/en/content/articlelanding/2022/fo/d2fo01178f 

3. NIH Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. (2022). Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

4. Poza JJ, Pujol M, Ortega-Albás JJ, Romero O; Insomnia Study Group of the Spanish Sleep Society (SES). Melatonin in sleep disorders. Neurologia (Engl Ed). 2022 Sep;37(7):575-585. doi: 10.1016/j.nrleng.2018.08.004. Epub 2020 Sep 18. PMID: 36064286.

5. Abboud M. Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients. 2022 Mar 3;14(5):1076. doi: 10.3390/nu14051076. PMID: 35268051; PMCID: PMC8912284.