An occasional late-night snack isn’t harmful to your health. When narrowing down these late-night snack options, choosing nutritious foods and drinks that won’t interrupt your sleep pattern is best.

Consider snack foods high in nutrients like protein and fiber. These nutrients slow down digestion, which helps you feel satiated, and decreases the absorption of sugar into the bloodstream, supporting optimal blood sugar control.

Snack foods high in vitamins, minerals, and health-protective antioxidants, such as fruits and vegetables, are also a good option, improving your overall diet quality and providing your body with nutrients for optimal health.

Satisfy your late-night sweet tooth with snacks that feature nutrient-dense ingredients like fruits, nut butter, and dark chocolate. Cherries, bananas, nuts, milk, and whole grains contain sleep-promoting nutrients like melatonin, tryptophan, potassium, and magnesium, which are also ideal for nighttime snacking.

1. Chocolate-Covered Peanut Butter Banana Bites

Bananas are naturally sweet and pair perfectly with high-protein peanut butter. To make this snack, cut two ripe bananas into one-quarter of an inch thick discs. Coat half the discs with smooth or crunchy peanut butter, then make sandwiches by pressing the plain and peanut butter-covered bananas together.

Place sandwiches on a baking sheet lined with wax or parchment paper and freeze them for one hour. Once firm, dip them into melted dark chocolate. Place them back on the baking sheet and freeze for 15 minutes to firm up the chocolate. These bites are great for kids and adults alike and can be made in bulk and stored in the freezer.

2. Sweet and Salty Trail Mix

High in protein and fiber, trail mix is a sweet-salty snack you can enjoy day or night. In a large mixing bowl, combine 1 cup each of salted peanuts, roasted almonds, dark chocolate chips, and dried cherries. Store the mixture in an airtight container or single-serving snack bags for a quick and easy late-night snack.

3. Collagen Hot Chocolate

Adding collagen powder to hot chocolate can help make it more nutritious. Bring a cup of unsweetened milk (dairy or plant-based) to a simmer on the stovetop. Add a tablespoon of cocoa or cacao powder and mix until smooth.

Remove the hot chocolate from the heat, then add a scoop of flavored or unflavored collagen peptides and a drizzle of your favorite sweetener, like maple syrup, monk fruit, or honey. Top your hot chocolate with cinnamon, whipped cream, or more cocoa powder for extra flavor.

Cocoa powder contains a small amount of caffeine, around 12 milligrams per tablespoon. Though this small amount is unlikely to impact your sleep, you can use less cocoa if you’re very sensitive to the stimulating effects of caffeine.

4. Berry Greek Yogurt Bark

Greek yogurt is creamy and protein-rich, making it the perfect base for frozen treats like yogurt bark. To make yogurt bark, mix 2 cups of plain whole or 2% Greek yogurt with 2 tablespoons of a sweetener, like maple syrup or honey, until smooth.

Spread the mixture onto a baking sheet lined with wax or parchment paper and sprinkle the top with 1 cup of chopped berries and any other toppings you’d like, such as granola, cacao nibs, chopped almonds, or chocolate chips.

Freeze the bark for about two hours or until it’s firm to the touch. Cut into bite-sized chunks or large sections and make in bulk to keep in the freezer. That way, you can always have a sweet snack on hand.

5. Almond Butter-Stuffed Dates

Dates are sweet, chewy, and packed with fiber, making them a nutritious vessel for a quick dessert. To make stuffed dates, slice three pitted Medjool dates lengthwise, forming a pocket. Use a small spoon to stuff each date with enough almond butter to fill the gap. Sprinkle the dates with flaky salt, chocolate chips, a drizzle of honey, or any other sweet topping you desire.

If you prefer salty snacks, plenty of quick and nutritious savory options exist. Choosing ingredients high in protein and fiber will help keep you full and prevent your blood sugar from spiking right before bed.

6. Veggies and Hummus

Veggies and hummus is crunchy, salty, and satisfying, making for an excellent late-night snack. You can purchase premade hummus in several flavors or make your own at home using canned chickpeas, tahini, olive oil, and lemon juice. Serve your hummus with vegetables of your choice, such as carrot sticks, sliced cucumber, broccoli crowns, and cherry tomatoes.

7. Ranch-Flavored Roasted Chickpeas

Chickpeas are high in protein and fiber, making them an extra-filling snack. They’re also high in magnesium, a mineral essential in stress and sleep regulation.

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 until golden brown, shaking the pan to mix the chickpeas midway through.

Toss the cooked chickpeas in a bowl with 2 teaspoons of avocado oil until well-coated. Then, add 1 teaspoon of nutritional yeast, one-half teaspoon each of salt, paprika, dried parsley, dried chives, and dried dill, and one-fourth teaspoon of garlic and onion powder. Toss the chickpeas until coated with the spice mixture. 

8. Sweet Potato Wedges

Sweet potato wedges are a salty and sweet twist on traditional French fries. Clean and dry a large sweet potato, then cut it into 1-inch wide spears. Place the spears on a rimmed baking sheet and drizzle with a tablespoon of olive oil. Sprinkle with a mixture of one-half teaspoon of salt, one-half teaspoon of garlic powder, and one-fourth 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 to get them extra crispy. Serve the wedges with your favorite dips, such as a garlic aioli or a Greek yogurt-based ranch dip. 

9. Cheese Plate

Cheese is a filling late-night snack low in carbohydrates and sugar, making it a good option for people watching their blood sugar. Make a nourishing cheese plate by pairing an ounce or two of your favorite cheese with sliced vegetables and fruits for a bit of crunch and added nutrients. 

Protein is the most filling nutrient, and adding protein sources to every meal and snack can help you feel more satisfied after eating. Protein also helps regulate blood sugar and helps with body weight and muscle mass maintenance.

10. Turkey and Cheese Roll-Ups

Turkey and cheese roll-ups are a simple and adaptable snack. Roll-ups made with two slices each of turkey and Swiss cheese pack over 20 grams of hunger-satisfying protein. Turkey and cheese also contain L-tryptophan, an amino acid that may help improve sleep quality.

11. Cottage Cheese Ice Cream

Cottage cheese ice cream is packed with protein, providing over 23 grams per cup, and is much lower in calories and sugar than traditional ice creams.

Make cottage cheese ice cream by blending 2 cups of cottage cheese with 2 tablespoons of sweetener, like maple syrup or honey, in a high-speed blender or food processor. Once smooth, pour the mixture into a glass storage container, add mix-ins like fresh fruit, chocolate chips, or peanut butter, and freeze until firm and creamy. 

12. Low-Sodium Jerky

Beef or turkey jerky is a convenient and protein-packed snack that can help you satisfy late-night cravings. One turkey stick typically provides around 10 grams of protein. Pair with other protein-rich foods, like cheese and nuts, for a filling and tasty snack low in carbohydrates. Look for a low-sodium option to reduce your salt intake.

Snacking at night has a bad rap due to some research linking nighttime eating with an increased risk of certain health conditions. Research findings suggest that people who tend to snack at night have an increased risk of developing metabolic syndrome, high blood lipid levels, and weight gain over time.

Eating late at night too often may affect your ability to fall asleep and contribute to heartburn, nausea, and other digestive issues. A study of data on over 124,000 people in the United States found that eating or drinking within the hour before bedtime increased the risk of sleep disturbances. The researchers found that stopping food intake 4-6 hours before bedtime increased the likelihood of meeting optimal sleep duration recommendations for adults—currently set at 7 hours per night.

While eating late at night too often may negatively affect health, you can still safely enjoy a late-night snack on occasion. Plus, you may need to eat a meal or snack later in the night if you’ve missed a meal during the day or follow a schedule that requires you to eat at night. 

Stocking your kitchen with the right ingredients can help you make better choices when cravings strike before bed—whether you prepare nutritious snacks ahead of time or keep easy grab-and-go options on hand.

Here are a few tips when shopping for and preparing your late-night snack choices:

• Choose whole-ingredient snacks over highly processed foods like chips and baked goods
• Fill your cart with both fresh ingredients (e.g., fruits, vegetables, beans, yogurt) and healthy premade 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 so you always have nutritious options available
• Preslice vegetables and portion out servings of dips to increase your chances of choosing a healthy snack late at night

It’s perfectly healthy to enjoy your favorite nighttime snacks occasionally. Frequently overeating at night or overindulging in foods high in added sugar can negatively impact your health over time by leading to weight gain, high blood sugar levels, and other health issues.

If you find yourself snacking every night, even after a satisfying dinner, you may need to reassess your diet and health habits. Take a look at your overall diet, sleep, and activity levels:

• Calorie intake: Eating too few calories during the day has been linked to nighttime snacking and increased cravings for foods high in fat and carbohydrates. If you’re undereating during the day or skipping meals, increasing your calorie and protein intake at breakfast and lunch may reduce your urge to snack at night.
• Sleeping patterns: Staying up too late and not getting enough sleep can contribute to unbalanced eating patterns. Research shows that people who don’t get seven or more hours of sleep per night tend to snack more, including at night.
• Activity levels: If you exercise regularly during the day, you may not fuel your body with enough calories, leading to hunger and snacking at night. If you work out too close to bedtime or are too stationary during the day, you may have too much energy at night, causing you to stay up later and snack.

For some people, late-night snacking may indicate an underlying health condition. Night eating syndrome (NES) is an eating disorder characterized by eating a large portion of your calorie needs at night. Binge eating disorder (BED) is another eating disorder characterized by eating large portions of food over a short period, feeling out of control while eating, and feeling guilty afterward. These conditions can both cause excessive nighttime eating.

If you think your nighttime snacking may be related to an eating disorder or another health condition, seek help from a trusted healthcare provider. 

While frequent nighttime snacking is linked with health concerns like weight gain and an increased risk of health conditions, occasionally snacking at night won’t harm health.

Making nutritious snack choices can help protect your sleep quality and overall health. Choose snack foods that fill you up and provide your body with essential nutrients like protein, vitamins, and minerals. Many late-night snack options are healthy and delicious, such as Greek yogurt bark, trail mix, cottage cheese ice cream, and low-carbohydrate turkey and cheese roll-ups.