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13 Healthy Late Night Snack Ideas

By Ethan Boldt

October 29, 2024

Dinner is long over and bedtime approaches, but your stomach is growling. You have a sneaking suspicion that that hunger is going to make for a restless night.

It’s okay. You simply need a healthy late night snack. Contrary to the pervading myth, late night snacks don’t automatically mean weight gain. Instead, done properly, they can support a sound sleep, help provide steady blood sugar levels and keep you pleasantly full (not stuffed!) til morning.

Do a quick look back at your day to see if you missed any major nutrients or types of foods, as that may explain why you’re still hungry. Make sure that you eat some of that nutrient — healthy carbs, protein, fat or fiber, for example — or those foods (like vegetables, fruit or dairy) as part of your snack.

With that being said, many of the perfect late night snack ideas include some of the following:

• Amino acids like tryptophan, which your body uses to make sleep-supporting serotonin and melatonin.

• Electrolytes like magnesium and potassium that aid in sleep and nerve functions.

• Other sleep-supporting micronutrients like calcium, vitamin D, vitamin B6 and omega-3 fatty acids.

• Some major nutrients like protein, healthy fats and fiber to keep you full.

• Easy-to-digest foods that satiate without interrupting sleep.

• Not going over 200 calories, as going over that amount may lead to eventual weight gain and can also potentially be harder to digest.

Meanwhile, you’re going to want to avoid excessive sugar and foods that are low in fiber and protein, as those type of late night snacks may not satisfy and can also contribute to potential weight gain. Also try to avoid snacking past 10 p.m.

Here are some of the best late night snack ideas to try.

1. Greek yogurt with berries

Greek yogurt is a low-sugar dairy option that is superior as a late night snack to sugar-filled ice cream. It also contains calcium, which supports sleep, and the berries contain vitamin B6 that help produce melatonin.

It also is rich in protein, especially casein, which can help keep you full all night long.

2. Boiled egg

Eggs are also a protein-rich snack that can help you sleep. Containing tryptophan, eggs are also one of the best animal sources of melatonin. This hormone helps regulate your circadian rhythms and may improve your sleep cycle.

Eggs also contain vitamin D, which may support a sounder sleep, and are relatively easy to digest.

3. Meat or fish jerky

Beef, turkey, tuna or salmon jerky are not just full of protein but also tryptophan. Couple with some unrefined carbohydrates (like some dried fruit) to help get that tryptophan to your brain and boost serotonin levels.

4. Banana protein smoothie

Bananas that contain both magnesium and potassium, electrolytes that help support sleep. Plus they’re very easy to digest. Adding a protein powder in a protein shake will support muscle recovery and keep you full.

Try one of these four protein shake recipes that feature frozen banana and Multi Collagen Advanced Lean.

5. A sleepy trail mix

Nuts like walnuts and almonds are great sources of tryptophan, which as mentioned above helps the body to produce melatonin and also serotonin (another calming, sleepy-time chemical).

Walnuts even have their own source of melatonin, which may help you with your sleep. Almonds are also a great source of magnesium. When magnesium levels are low, it’s more difficult for our bodies to stay asleep, so it’s possible a daily handful of nuts may help.

Magnesium might also support quality sleep by promoting healthy inflammation responses and healthy cortisol levels (cortisol is a so-called “stress hormone” which might keep you up at night).

Use some pumpkin seeds as well, as they are high in magnesium and tryptophan.

Add some dried fruits, too, to complete your sleep trail mix, as carbohydrates help your body direct the tryptophan to your brain to produce the melatonin.

6. Almond or peanut butter on sprouted grain bread

Sprouted grain bread like Ezekiel contains complex carbohydrates, fiber and magnesium — all of which can help promote relaxation and healthy flood flow.

Spread some almond or peanut butter on top of that bread, as both are good sources of protein and magnesium. In addition, healthy fats help keep you full.

7. Hydration drink

You may also be confusing some thirst for hunger and may need some electrolytes. Consider simply having one glass of Multi Collagen Protein Hydrate powder mixed with water an hour or so before bed. With double the electrolytes compared to the average sports drink, it provides many benefits.

8. Can of sardines

If you’re not a sardines fan, then this snack won’t be for you. But if you are, before bed isn’t such a bad time to have them. Wild-caught fatty fish such as sardines supply you with protein, vitamin D and omega-3 fatty acids, all of which can support a good night's sleep due to enhancing production of serotonin.

9. Sliced apple and cheese

Cheese contains calcium and tryptophan, both of which support sleep. So you body can use tryptophan to make serotonin and melatonin, have your cheese with a quality carb like sliced apple or whole grain crackers.

10. Cottage cheese with pineapple

With both tryptophan and casein, cottage cheese is a food that can help you sleep. Plus it contains plenty of protein to keep you full. Couple with a fruit like pineapple or berries.

11. Bowl of cherries

Tart cherries are a good source of essential minerals that can help support restful sleep, and have melatonin that can be beneficial. Tart cherry juice is another good option.

12. Kiwi

Kiwis are high in potassium, antioxidants and vitamin C, which are nutrients that can help support a healthy immune system and can potentially help support good sleep.

In fact, kiwi contains serotonin, a chemical that helps regulate sleep and mood. One 2023 study saw participants consume two kiwis an hour before going to sleep for four weeks. They experienced improvements in both sleep quality and duration.

13. Banana with almond butter

A rare fruit rich in serotonin, bananas also contain tryptophan, potassium, magnesium and vitamin B6. These nutrients can all assist in better sleep.

Couple with some almond butter for some melatonin and additional magnesium for a perfect late night sleep snack.