Anyone who gets hit with a late-night snack attack probably worries a little bit about eating after dinner—especially if they’re trying to lose weight. But have no fear! Nighttime snacks can be a completely healthy addition to your daily diet.
The truth is, what you eat matters way more than when you eat it. A smart nighttime snack can actually help you sleep better, keep your blood sugar steady through the night, and even support your muscles while you rest. The key is choosing options that work with your body instead of against it.
Just consider a few simple guidelines: First, ask yourself why you want to eat. “Are you snacking because you feel hungry or because you are bored or watching TV?” says Melissa Prest, M.S., R.D.N., C.S.R., L.D.N. Give your dinner about an hour to digest and then check in with your motives before scavenging through the fridge.
Here are a few questions to ask yourself before reaching for a snack:
- Am I actually hungry, or just tired?
- Did I eat enough at dinner?
- Am I snacking out of habit or boredom?
- Would a glass of water satisfy me instead?
Sometimes thirst disguises itself as hunger, so try drinking a full glass of water and waiting 10-15 minutes before deciding if you really need that snack.
When you do snack, it’s all about keeping your kitchen stocked with healthy bites, so you’re not left aimlessly staring into the refrigerator (and reaching for unhealthy choices) before bed. “Plan snacks just like you plan other meals,” says Jackie Newgent, R.D.N. , culinary nutritionist and author of The All-Natural Diabetes Cookbook. Plan out your full day of meals (snacks, too!) at least a day or so in advance to keep healthy eating on track, Newgent says.
What Makes a Great Nighttime Snack?
A weight loss-friendly snack should include a balance of carbohydrates, protein, and fiber, and come in between 100 to 200 calories, says Angel Planells, M.S. R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. A combination of macronutrients helps you feel fuller from smaller portions—and that’s because the protein and fiber fills you up and helps to lessen the impact carbs have on your blood sugar, he explains. Just don’t eat within an hour of hitting the hay, or you may be in for some digestive upset overnight, adds Newgent.
Here’s a quick checklist for the ideal nighttime snack:
- Protein: Helps you feel satisfied and may support muscle recovery while you sleep
- Fiber: Keeps you full longer and supports healthy digestion
- Healthy fats: Add staying power and help your body absorb certain nutrients
- Under 200 calories: Enough to satisfy hunger without overloading your system
The good news? You don’t have to overthink it. These five dietitian-approved snacks are perfect options for your next nighttime nosh:
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Trail Mix
For a sweet and salty combo, try an easy mix of dried fruit and nuts. Dried tart cherries with pistachios or raisins with peanuts are two quick and easy combos, says Newgent.
“The combination of protein and fiber in this snack duo is notably satiating,” she says. Half an ounce of pistachios (about 25 kernels) contains 81 calories and almost three grams of protein. Pair that a quarter cup of unsweetened dried cherries (65 calories) for a snack that totals 146 calories.
Why This Combo Works So Well
What makes trail mix such a winner for late-night snacking is its versatility. You get the satisfying crunch from the nuts, a little sweetness from the dried fruit, and a nice balance of nutrients that won’t send your blood sugar on a roller coaster.
Here’s what you’re getting in each handful:
- From the nuts: Plant-based protein, healthy fats, and minerals like magnesium
- From the dried fruit: Natural sweetness, fiber, and antioxidants
- Together: A snack that takes the edge off hunger without weighing you down
Tart cherries are especially worth mentioning—they’re one of the few foods that naturally contain melatonin, which may help support your body’s sleep cycle. Plus, the pistachios add just enough protein to help you feel satisfied until morning.
Tips for Making Your Own
The key to keeping trail mix weight loss-friendly is portion control. It’s easy to mindlessly munch through half a bag while watching your favorite show, so try portioning out your mix ahead of time into small containers or baggies.
A few tasty combinations to try:
- Walnuts + dried cranberries
- Almonds + dark chocolate chips (just a few!) + dried apricots
- Cashews + dried mango + coconut flakes
Just watch out for trail mixes with added sugars or candy pieces—those can turn a healthy snack into a calorie bomb pretty quickly.
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Fruit Smoothie
Blend half a very ripe mango (or half a cup of any fruit you like), three quarters of a cup of plain Greek yogurt, water, and ice for a delicious, probiotic-packed drink, recommends Newgent. The mango has about 100 calories and the yogurt adds 75 calories to the mix.
If you’re not feeling an icy beverage, mix the fruit into a bowl of plain yogurt instead. Prest also likes adding a tablespoon of hemp or chia seeds to her yogurt bowl for a boost of plant-based protein and fiber.
The Power of Greek Yogurt
Greek yogurt is a real superstar when it comes to nighttime snacking. It packs nearly double the protein of regular yogurt—about 15-20 grams per cup—which can help you feel satisfied and may even support muscle recovery while you sleep.
Here’s what makes Greek yogurt such a smart choice:
- High in protein: Helps curb late-night hunger
- Contains calcium: May support better sleep quality
- Packed with probiotics: Good for your gut health
- Versatile: Works as a base for sweet or savory toppings
The casein protein in dairy like Greek yogurt digests slowly, which means it keeps working to fuel your body throughout the night.
Simple Smoothie Variations
Not in the mood for mango? Here are some other fruit combos that work great:
- Frozen berries + banana + a splash of almond milk
- Peaches + vanilla Greek yogurt + a drizzle of honey
- Pineapple + coconut milk + a handful of spinach (you won’t taste it, promise!)
For an extra protein boost, you can always add a scoop of your favorite protein powder. This is especially helpful if you’re active and want to support your muscles while you rest.
Related: Give your next smoothie a boost with a scoop of protein powder.
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Veggies and Bean Dip
Newgent loves this pick because it’s a delicious source of plant-based nutrients and soluble fiber. With just 50 calories in two tablespoons of hummus and another 50 in a cup of carrot sticks, this snack is an easy, low-calorie option. Just portion out your hummus and put the container away!
Why Fiber Matters at Night
Fiber is your friend when it comes to nighttime snacking. It helps you feel full without adding a lot of calories, and it keeps your digestive system happy. The soluble fiber in hummus (from the chickpeas) is especially good at slowing down digestion, which means steadier blood sugar levels through the night.
Here’s why this snack is such a winner:
- Super low calorie: Around 100 calories for a satisfying portion
- High volume: You can eat a whole cup of veggies!
- Nutrient-dense: Lots of vitamins and minerals without the calorie load
- Satisfies the crunch craving: Perfect when you want something to munch on
Mix Up Your Dippers
Carrots are classic, but don’t be afraid to mix things up:
- Cucumber slices
- Bell pepper strips (any color!)
- Cherry tomatoes
- Celery sticks
- Snap peas
- Broccoli florets
You can also swap hummus for other bean-based dips like black bean dip or white bean spread. The fiber and plant protein combo will keep you satisfied without keeping you up.
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Apple and Nut Butter
Prest recommends an apple with one tablespoon of nut butter for a mix of carbs, protein, and fat that comes in around 150 calories. A tablespoon of unsalted peanut butter contains almost four grams of protein and eight grams of unsaturated fat.
The Perfect Sweet-and-Savory Balance
This classic combo hits all the right notes—you get the natural sweetness and crunch from the apple, plus the creamy, rich flavor of nut butter. It’s like dessert, but with actual nutritional benefits.
What makes this pairing so effective for weight loss:
- Fiber from the apple: About 4 grams to help you feel full
- Protein from the nut butter: Keeps hunger at bay
- Healthy fats: Add staying power to your snack
- Natural sweetness: Satisfies sugar cravings the healthy way
Nut Butter Options to Try
Peanut butter is a classic, but there are plenty of other delicious options:
- Almond butter: Slightly sweeter, great with crisp apple varieties
- Cashew butter: Creamy and mild
- Sunflower seed butter: Nut-free option that’s just as satisfying
- Walnut butter: Rich in omega-3 fatty acids
Just make sure to check the label and choose natural nut butters without added sugars or oils. The ingredient list should be short—ideally just nuts (and maybe a pinch of salt).
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Popcorn
If you’re looking for something salty, swap the greasy chips for three cups of air-popped popcorn, says Prest. You can even top it with sea salt or nutritional yeast seasoning for some extra flavor. Nutritional yeast is used as a cheese replacement in lots of vegan diets and packs lots of B vitamins and some protein.
You can snack on a full three cups of air- popped popcorn for just 92 calories, with that sprinkle of a tablespoon of nutritional yeast adding three grams of protein for just 20 calories.
Why Popcorn Is a Weight Loss Winner
Here’s the thing about popcorn that makes it so great for nighttime snacking: you get a LOT of food for very few calories. While a small handful of chips might run you 150+ calories, three cups of air-popped popcorn comes in under 100. That’s a huge difference when you want to munch while watching TV.
Plus, popcorn is actually a whole grain, so you’re getting:
- Fiber: About 3-4 grams per three-cup serving
- Antioxidants: Popcorn contains polyphenols, which are beneficial plant compounds
- Volume: Lots of satisfying crunch without the calorie overload
- Whole grain goodness: Counts toward your daily whole grain intake
Fun Ways to Flavor Your Popcorn
Air-popped popcorn is a blank canvas for all kinds of tasty toppings. Here are some ideas that won’t derail your weight loss goals:
- A light mist of olive oil spray + Italian herbs
- Cinnamon + a tiny drizzle of honey
- Everything bagel seasoning
- A squeeze of lime + chili powder
- Garlic powder + a sprinkle of parmesan
The key is to go easy on the toppings and avoid drowning your popcorn in butter or oil. A little goes a long way!
Related: Shop a variety of ready-to-eat, health-conscious snacks.
Making Nighttime Snacking Work for You
The bottom line? Eating a small, balanced snack before bed doesn’t have to sabotage your weight loss efforts. In fact, going to bed too hungry can actually backfire—you might wake up ravenous and overeat at breakfast, or have trouble sleeping because your stomach is growling.
Here are a few final tips to keep your nighttime snacking on track:
- Prep ahead: Have healthy snacks ready to grab so you’re not tempted by less healthy options
- Portion it out: Put your snack on a plate or in a bowl instead of eating from the bag
- Eat mindfully: Sit down and enjoy your snack instead of eating in front of the TV
- Stay hydrated: Drink water throughout the evening to avoid mistaking thirst for hunger
- Listen to your body: Some nights you might need a snack, and some nights you won’t
Pin this handy infographic and never stare aimlessly into the fridge at night again: