5 Healthy Late-Night Snacks Recommended by a Dietitian

Are you struggling to sleep, working late, or just a night owl? If you feel hungry late at night, there are healthier snack options to satisfy your cravings. Instead of stimulants like sugar and caffeine, consider protein-based snacks that can help you feel satisfied and curb late-night cravings.

It’s best to avoid stimulants like sugar, caffeine and even dense sources of carbohydrates late at night.

Here are some better late-night snack options:

Cheese and wholegrain crackers

Cheese paired with wholegrain crackers is rich in calcium, magnesium, and protein, offering a satisfying and nutritious late-night snack without the temptation of sugary treats.

Cheese is a good option due to being rich in calcium, magnesium, and protein.

Wholegrain toast with nut spread

When hunger strikes late at night, a slice of wholegrain toast with 100% nut spread can provide a filling and nutritious combination of carbohydrates and protein to keep you satisfied.

Plain yogurt with fruit

Fruits that are light in sugar mixed with plain yogurt is a healthy option.

Opt for plain yogurt with low-sugar fruits like berries or passionfruit for a healthy and satisfying snack without the added sugar and calories found in fruit-based yogurts.

Handful of nuts and seeds

Nuts and seeds make a smart late-night snack choice, providing good fats, protein, and key nutrients like zinc without the carb-heavy options typically associated with late-night munchies.


Popcorn is good because it is often light in calories.
Victoria Will/NY Post

Opt for whole-grain popcorn with less than 100 calories per serving, offering a light and satisfying snack option compared to higher-calorie alternatives like potato chips.


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