Looking for some delicious and nutritious healthy late night snack ideas to top off your energy stores, satisfy your hunger and help you fall asleep?
Eating healthy snacks before bed can be a challenge. But following our suggestions, you can find easy and tasty late night snacks that nourish your body. And you can promote good sleep quality at the same time.
So, let’s dive in and explore some of our favorite healthy late night snack ideas that are both delicious and nutritious.
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Healthy late night snack ideas to promote sleep
Casein is a slow-digesting protein found in dairy products that can help with muscle recovery and growth. Some studies have shown casein may promote better sleep.
The healthiest late night snacks have carbohydrate, protein, fiber and healthy fats. Fuel your body with the nutrients it needs to support muscle recovery and promote better sleep.
Casein rich foods for bedtime snacks
Cottage cheese is an excellent source of casein protein and is low in calories. You can add some fruits such as kiwi that also has sleep promoting benefits, or nuts or spices like cinnamon for extra flavor and nutrients.
Low fat greek yogurt is another excellent source of casein protein, and it’s also high in calcium, which can help promote good sleep quality. Top with berries, granola and pumpkin seeds.
Pumpkin seeds are rich in magnesium and tryptophan and promote sleep.
A glass of milk or high protein milk before bed is a classic snack that provides a good source of casein protein. You can also heat it up and add some honey or cinnamon or turmeric for a cozy bedtime drink.
Cheese is high in protein and provides a good source of casein. You can pair it with some whole-grain crackers or veggies for a satisfying snack.
Casein protein powder
If you’re in a rush, a quick protein shake or smoothie made with casein protein powder can be an excellent option. You can mix it with high protein milk or water and add some fruit or nut butter for extra flavor.
Tart cherry ideas to promote sleep and muscle recovery
Here are some ideas for incorporating tart cherry juice into your late-night snacks:
1. Tart cherry smoothie:
Blend tart cherry juice with frozen berries, low fat greek yogurt and a banana for a delicious and nutritious snack.
2. Tart cherry chia pudding
Mix tart cherry juice with chia seeds and let it sit in the refrigerator for a few hours until it thickens. Top with your favorite fruit or nuts for added crunch.
3. Tart cherry yogurt
Mix tart cherry juice with plain Greek yogurt and top with some granola or sliced fruit for a healthy and satisfying snack.
4. Tart cherry popsicles
Freeze tart cherry juice with some sliced fruit or berries for a refreshing and healthy treat.
5. Tart cherry spritzer
Mix tart cherry juice with sparkling water and add some lime or lemon for a refreshing and low-calorie beverage.
Tart cherry snack ideas are not only delicious but also provide the added benefit of promoting good sleep quality and muscle recovery. Pair with some protein for an added boost in muscle recovery.
10 savory healthy late night snack ideas
Here are ten savory evening snacks when you’re craving savory or salty snacks. These include a balance of carbs, proteins and healthy fats to make you feel fuller longer.
- Roasted chickpeas
- Nut butter with celery
- Hummus with whole grain crackers or pita bread
- Sliced turkey with avocado on toasted whole wheat bread
- Tuna or chicken salad with whole-grain crackers or veggies
- Baked sweet potato with cottage cheese or Greek yogurt
- Edamame with salt
- Avocado toast with a boiled egg
- Roasted potatoes with salsa for dipping
- Beef, turkey, plant based or seafood jerky
10 sweet healthy late night snack ideas
Here are some ideas when you are craving something sweet.
- Nut butter with fruit such as banana
- Greek yogurt with berries
- Banana with almond butter and cinnamon
- Frozen grapes
- Dark chocolate squares (at least 70% cocoa)
- Smoothie made with frozen fruit, spinach, and almond milk
- Fruit salad with honey and cinnamon
- Chia seed pudding with fruit
- Baked apple with cinnamon and almond butter
- Rice cake with almond butter and sliced banana
What snacks can you eat late at night
Now that you know why snacking before bed can be good for you, let’s see what snacks you can eat late at night. Here are some of the best healthy late night snack ideas that are both delicious and good for you.
Greek yogurt with berries
Greek yogurt is an excellent source of protein, which helps keep us feeling full and satisfied. Add some fresh berries and granola. Berries are also rich in antioxidants, which can help reduce inflammation in the body.
Granola is high in fiber to promote steady blood sugar.
Hard-boiled eggs are a convenient snack that is high in protein and healthy fats. Consider sprinkling some salt and pepper or turmeric for extra flavor. Pair with crackers or pita to add some whole grains.
Hummus with carrot sticks
Hummus is a tasty and healthy dip made from chickpeas, tahini, and olive oil. It’s packed with protein and fiber, making it a great snack to keep us feeling full. Pair it with carrot sticks for a satisfying crunch.
Apple slices with peanut butter
Apples are a great source of fiber and vitamins, while peanut butter is high in protein and healthy fats. Together, they make a perfect late-night snack that will keep you full and satisfied until morning.
Trail mix with nuts
Trail mix with nuts is an excellent source of healthy fats, protein, and fiber. Pair almonds, walnuts and cashews with your favorite dried fruit for a sweet and salty snack rich in carbohydrate and protein.
Edamame is a soybean snack that is high in protein and fiber. Steam some edamame and sprinkle some sea salt for a satisfying crunch.
Cottage cheese with pineapple
Cottage cheese is a great source of protein, while pineapple is high in antioxidants and minerals. Together, they make a sweet and savory snack that’s perfect for late-night munchies.
Popcorn is a high fiber, carbohydrate snack that’s perfect for late night snacking. Since it’s a good source of fiber, it’s a great option for those looking to add more fiber to their diet. Consider sprinkling some nutritional yeast for added flavor.
Nut butter with fruit and whole grain toast
A tablespoon of nut butter paired with an apple or banana plus whole grain toast can provide a healthy dose of fiber (and complex carbs), healthy fats and protein. Almond butter or peanut butter are great options.
Kiwi and other tropical fruit have been shown to help the length and quality of sleep. (3)
Whole wheat tortilla with hummus and veggies
Spread hummus on a whole grain tortilla and top with sliced veggies Roll up the tortilla and enjoy as a satisfying and nutrient-packed snack.
You can also add some protein to this snack by adding sliced turkey, chicken, or tofu.
Turkey roll up with cheese
Layer turkey and cheese on a whole grain tortilla and roll up for a quick and tasty snack. Whole grains are complex carbohydrates that top off energy stores and provide added fiber and anti-oxidants.
Turkey has the amino acid tryptophan that has been shown to make you feel sleepy and additionally promote sleep quality.
What foods to avoid for late night snacks
For late night snacks avoid foods high in fat and fried. Because these can slow digestion and cause stomach upset. Also, limit spicy and heavy creamy sauces as these can cause stomach upset.
In conclusion, incorporating healthy late night snacks into your routine can be an effective way to promote better sleep and muscle recovery. This is especially true for athletes and teens who may have late games, practices, or study sessions.
By choosing snacks that are high in protein, fiber, and healthy fats, such as low fat greek yogurt, nuts and seeds, berries and vegetables, you can keep your hunger at bay while fueling your body with important nutrients.
Additionally, adding tart cherry juice, kiwis and other sleep-promoting foods into your sports nutrition performance plan can help regulate your sleep-wake cycle, leading to improved sleep quality and duration.
By making healthy eating a priority as part of your soccer player diet, you can support your overall health and wellness and reach your goals, both on and off the field.
What are your favorite healthy midnight snacks?
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Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Stephanie has a Master’s Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics.