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Healthy Late-Night Snacks 2024: 7 Dishes To Satisfy Your Cravings

healthy late night snacks
We recommend you 7 healthy late-night snacks that will satisfy your cravings. Photo: Thanh Pham

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Are you frequently hit with hunger pangs late into the night? Well, you are not alone!

It is normal to crave to eat something before bed. However, guilt can take over because you don’t want to undo the hard work you have put into healthy eating and staying fit throughout the day. Thankfully, there are several satisfying and nutritious options to choose from, which can even benefit your health. 

A good example is berries. They are delicious fruits packed with antioxidants and fiber, not to mention the numerous benefits of berries which include reducing the risk of heart disease, increasing metabolism rate, and slowing down the aging process, to mention a few.  

So, let’s talk about seven healthy late-night snacks that will satisfy your cravings and not throw off your diet or disrupt your sleep. It is time to dive in!

7 Healthy Late-Night Snacks 

  • Berries
  • Bananas
  • Protein Shakes
  • Greek Yogurt
  • Pumpkin Seeds
  • Whole Grain Crackers and Almond Butter
  • Dark Chocolate

What Are Healthy Late-Night Snacks For You?


Berries are healthy and possess a wide range of health benefits. Photo: Risen20019/Shutterstock

Berries are a delicious and healthy late-night snack option. It does not matter whether you are craving something sweet or need a quick bite of food before bedtime; these will serve you well.

Additionally, they come in various flavors and colors and possess a wide range of health benefits that will keep you feeling great. For example, berries can help regulate blood sugar levels because of their low glycemic index.[1]

They are also low in calories and high in fiber, which means they’ll fill you up without weighing you down. Plus, they’re full of vitamins and antioxidants that can help keep you healthy and prevent some diseases.


When choosing a late-night snack, you should choose something that won’t disrupt your sleep. Bananas are a great choice because they contain tryptophan, an amino acid that helps promote relaxation and sleepiness. 

Also, they’re delicious and low in fat and calories. They provide a wide range of health benefits, making them an ideal and guilt-free addition to any diet. Regardless of these, are bananas good for you?

Absolutely! A medium-sized banana contains approximately 400 to 450 milligrams (mg) of potassium, an essential mineral that helps regulate fluid balance, muscle contractions, and nerve signals. This makes it an excellent option for people who need more than food to meet their daily nutritional needs.

Protein Shakes

Protein shakes are not just for gym enthusiasts and bodybuilders anymore! They can also be a healthy and satisfying late-night snack for anyone looking to fuel their body with high-quality nutrition. 

One of the primary benefits of protein shakes is that they can help you stay full and satisfied for longer. This can be especially helpful if you constantly get hungry late at night and reach for unhealthy snacks

Also, you can customize it to fit your nutritional needs and taste preferences, as well as adjust the portion size to fit your calorie goals.

Greek Yogurt

Greek yogurt is a delicious and healthy late-night snack made by straining regular yogurt to remove excess water and lactose to produce a thick, creamy yogurt that has become a staple in many households.

It contains almost twice as much protein as regular yogurt and is a fantastic option for those looking to increase their protein intake.

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are the edible nutrient-filled seeds of pumpkins. Importantly, they’re a great source of protein, healthy fats, and fiber, making them an ideal healthy snack for keeping you full and satisfied throughout the night.

They are also rich in essential vitamins and minerals and may help lower cholesterol levels, reduce inflammation, and improve sleep quality.

Whole Grain Crackers And Almond Butter

Whole grain crackers contain complex carbohydrates, fiber, and essential vitamins and minerals, which include B vitamins, magnesium, and zinc. They can regulate digestion and promote overall gut health, to mention a few.

Almond butter, on the other hand, is made from ground almonds. It contains monounsaturated and polyunsaturated fats, essential for brain function and overall health.

Dark Chocolate

Dark Chocolate
Dark chocolate contains iron, magnesium, and copper. Photo: Sea Wave/Shutterstock

Dark chocolate contains flavonoids,[2] which are antioxidants that help to protect the body from damage caused by free radicals that can lead to various diseases, such as cancer.

Additionally, dark chocolate contains iron, magnesium, and copper. They are important minerals for maintaining good health since they help lower a person’s chances of experiencing a stroke or heart disease.

However, when choosing dark chocolate as a late-night snack, select a bar containing at least 70 percent cocoa solids to reap the most health benefits. Also, consume a small portion – a square or two is all you need to satisfy your sweet tooth.

Late-Night Snacks To Avoid 

Potato Chips

When you consume potato chips, you’re not getting any significant nutrition. Instead, you’re just packing on the pounds and putting yourself at risk for health problems like high blood pressure, heart disease, and diabetes.

So, if you’re craving a snack before bed, avoid potato chips and consider healthier options like fresh fruits, berries, or a small serving of yogurt. This gives your body the nutrients to repair and restore itself while resting.


Candy contains sugar, and while a little sugar is okay, consuming too much can cause a spike in your blood sugar levels, leading to a crash. This can leave you tired and groggy in the morning, making it harder to start your day on the right foot.

Not to mention that consuming candy late at night can disrupt your sleep since its sugar and caffeine content can interfere with your body’s natural sleep rhythms and may cause you some trouble falling asleep and remaining asleep the entire night.


While cookies are delicious treats, they are high in sugar, fats, and calories, which can wreak havoc on your body when consumed late at night. Additionally, manufacturers make cookies with refined flour, which can cause inflammation in the body and lead to weight gain over time. 

Further, eating a diet high in refined carbohydrates[3] has been linked to an increased risk of chronic diseases such as type 2 diabetes and heart disease. So, instead of eating a cookie, you should consider healthier options like a handful of berries or a small serving of Greek yogurt.

Spicy Foods

While some people love the heat and kick that comes with spicy foods, others can experience uncomfortable side effects. Besides, when you eat spicy food, the capsaicin in the peppers can cause your mouth to feel like it’s on fire. 

This sensation can be uncomfortable and can even cause pain for some people. In addition, spicy foods can also cause heartburn, indigestion, and upset stomach, making it difficult to fall asleep.

If you enjoy spicy food, avoid it as a late-night snack. Instead, try something milder. The snacks we mentioned earlier are more gentle on your stomach and won’t interfere with your sleep.


When you drink alcohol, it gets absorbed into your bloodstream and affects your brain and body. This is why you might experience bad coordination, limited reflexes, and impaired judgment. In addition, alcohol can also dehydrate you, leaving you feeling groggy and lethargic the next day.

Over time, excessive alcohol consumption[4] can have serious health consequences, including liver damage, high blood pressure, an increased risk of cancer, and alcohol use disorder.[5] It can also lead to addiction, which may be challenging to overcome.

Why Do We Get Late-Night Cravings?

You get late-night cravings for several reasons. One of them is melatonin,[6] also called the sleep hormone. When you’re tired, your body produces more melatonin (one of the main contributors to healthy sleep patterns), which can increase your appetite. Hence, you may feel hungry before bed, even if you’ve eaten adequately during the day.

Another reason is not eating enough healthy fats during the day. Healthy fats, like those found in avocados and fatty fish, can help keep you full and satisfied for long periods. But if you don’t get enough of them, you may feel hungry later in the evening.

Sometimes, you may have gone to bed hungry, making it difficult to fall asleep. This occurrence is not indicative of insomnia but is due to your body signaling for fuel. However, if you frequently find it difficult to sleep, you should consider some of the best CBD gummies for sleep.


Late-night snacking can be tempting, especially when you’re winding down for the day and your stomach starts rumbling. But eating unhealthy snacks can lead to regret, guilt, sleep disruption, and leave you feeling sluggish in the morning.

The good news is you don’t have to give up late-night snacking; hence, we have discussed a few healthy late-night snack ideas that may satisfy your cravings without sabotaging your health.

However, you must stick to small portions and avoid sugary, processed snacks that disrupt your sleep and leave you groggy in the morning.

Frequently Asked Questions

Can late-night snacking affect my sleep quality?

If you consume foods that are high in sugar or caffeine, it may affect your sleep quality. Therefore, you should choose healthy snacks and avoid eating close to bedtime.

Can I eat snacks before bed if I am trying to lose weight?

Yes, you can eat snacks before bed if you are trying to lose weight. However, select healthy options and be mindful of portion sizes.

How can I curb my cravings for unhealthy snacks at night?

One way to curb cravings for unhealthy snacks at night is to plan and have healthy options available. Drinking water or herbal tea can also help reduce cravings.

+ 6 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Atkinson, F., Brand-Miller, J., Foster‐Powell, K., Buyken, A.E. and Goletzke, J. (2021). International tables of glycemic index and glycemic load values 2021: a systematic review. The American Journal of Clinical Nutrition, [online] 114(5), pp.1625–1632. doi:https://doi.org/10.1093/ajcn/nqab233.
  2. Panche, A.N., Diwan, A.D. and Chandra, S. (2016). Flavonoids: an overview. Journal of Nutritional Science, [online] 5. doi:https://doi.org/10.1017/jns.2016.41.
  3. Bhardwaj, B., O’Keefe, E.L. and O’Keefe, J.H. (2016). Death by Carbs: Added Sugars and Refined Carbohydrates Cause Diabetes and Cardiovascular Disease in Asian Indians. Missouri medicine, [online] 113(5), pp.395–400. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139832/.
  4. Anon, (2023). Drinking too much alcohol can harm your health. Learn the facts. [online] Available at: https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.
  5. Nih.gov. (2017). Understanding Alcohol Use Disorder | National Institute on Alcohol Abuse and Alcoholism (NIAAA). [online] Available at: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/understanding-alcohol-use-disorder.
  6. Fidalgo, L., Cibele Aparecida Crispim, José Cipolla‐Neto, Roberta and Elaine Cristina Marqueze (2022). The Effect of Exogenous Melatonin on Eating Habits of Female Night Workers with Excessive Weight. Nutrients, [online] 14(16), pp.3420–3420. doi:https://doi.org/10.3390/nu14163420


Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More