For many of us, the hardest time of day to stick to our weight loss goals is at night. You make healthy decisions throughout the day, but then the late-night cravings come they are hard to resist. You can certainly eat a snack but the key is to make sure you’re actually hungry before heading to the kitchen, not just bored or stressed.
If you are indeed hungry after dinner, we’ve compiled 15 of the best healthy late-night snacks for weight loss that will satisfy you without hurting your diet.
Tips When Choosing Your Late-Night Snacks
When you eat before bed, your body is more likely to store those calories as fat. It’s important to snack smart, both in terms of what you’re eating and how much you’re eating.
Aim to eat 90% of your calories before 8 p.m. when you’re trying to lose weight, and give yourself at least 30 minutes to digest before bed.
Plan ahead if you know you’re a typical late-night snacker. Save some of your day’s calories for your snack. This way, you stay on track with your diet.
Portion control is key to night snacking—try to keep them under 200 calories. What you’re eating might be fine, but if you eat the whole bag, it will be a setback in your diet. So when you’re fixing yourself a snack, be intentional about how much.
Best Late-Night Snacks for Weight Loss
Late-night snacking can be a challenge, but it’s all about choosing options that are light, satisfying, and won’t disrupt your sleep.
Here are some low-calorie ideas for a healthy late-night snack:
1. Greek yogurt with a drizzle of honey or berries
Why It Works: Greek yogurt is high in protein, low in sugar (if you pick the unsweetened variety), and contains probiotics for gut health. Adding a few berries gives a touch of natural sweetness and antioxidants.
Sleep-Friendly: Yogurt is an excellent source of calcium, which can support melatonin production and help improve sleep quality.
2. Banana slices with nut butter
Why It Works: Bananas provide magnesium and potassium, which can help relax muscles, while nut butter offers healthy fats and a bit of protein to keep hunger at bay.
Portion Control: Stick to a small banana and about a tablespoon of nut butter (such as peanut or almond butter) to keep calories in check.
3. Fresh fruits (melon, berries, etc.)
Why It Works: Natural sugar is different than added sugar. The reason? Foods with natural sugar also contain naturally occurring fiber, which means they are more slowly absorbed into your system and don’t spike blood sugar in the way added sugars do.
Sleep-Friendly: Real fruit satisfies the sweet tooth, gives you a little fiber, and is typically easy on digestion.
4. Cottage cheese with sliced cucumber or tomato
Why It Works: Cottage cheese is packed with protein and is a low-calorie, satisfying option. Pairing it with veggies adds hydration and crunch.
Sleep Benefits: The protein casein in cottage cheese digests slowly, keeping you full and stable overnight.
5. A handful of nuts
Why It Works: Almonds, walnuts, or sunflower seeds offer healthy fats, fiber, and magnesium. These are small but satisfying, making them ideal for a light snack.
Sleep Benefits: Nuts are a natural source of melatonin and magnesium, both of which support sleep.
6. Hard-boiled egg
Why It Works: Eggs are a quick, protein-rich snack that’s easy to prep ahead of time. Pair it with a few whole-grain crackers for added fiber.
Low Disruption: The protein helps stabilize blood sugar without being heavy.
7. Avocado rice cake
Why It Works: Top a brown rice cake with a thin layer of mashed avocado and a sprinkle of sea salt. This snack is crunchy, creamy, and loaded with healthy fats and fiber.
8. Herbal tea with a few dark chocolate squares
Why It Works: A small amount of dark chocolate (70% or higher cacao) satisfies a sweet craving while offering antioxidants.
Sleep-Friendly: Pair it with soothing chamomile or lavender tea to promote relaxation.
9. Hummus with veggie sticks
Why It Works: Hummus is full of protein and healthy fats, while veggies like carrots, celery, or bell peppers add fiber and crunch.
Portion Control: Stick to about two tablespoons of hummus to keep it light.
10. Frozen grapes or banana bites
Why It Works: Frozen fruit feels like a treat but is naturally low in calories and high in vitamins. Takes longer to eat when frozen.
Sleep-Friendly: The natural sugars in fruit are less likely to disrupt sleep than sugary processed snacks.
11. Edamame
Why It Works: A handful of steamed edamame pods sprinkled with a pinch of sea salt or chili flakes is a protein-packed, fiber-rich option that satisfies savory cravings.
Sleep Benefits: Edamame contains magnesium and tryptophan, both of which promote relaxation and better sleep.
12. Turkey or chicken roll-ups
Why It Works: Take a few slices of lean turkey or chicken breast and roll them up with a slice of cucumber or a dab of hummus inside for a protein-rich snack.
Sleep-Friendly: Turkey is naturally high in tryptophan, which may help you feel calm and ready for bed.
13. Zucchini chips
Why It Works: Thinly slice zucchini, lightly coat with olive oil, sprinkle with seasoning (like garlic powder or paprika), and bake until crispy. These are crunchy, low-calorie, and satisfy that chip craving.
Bonus: They’re high in water content, helping with hydration.
14. Apple slices with cinnamon
Why It Works: A few slices of apple sprinkled with cinnamon offer natural sweetness and a warm, comforting flavor. Adding a teaspoon of almond butter for dipping boosts satiety.
Sleep-Friendly: Apples are gentle on your stomach and cinnamon helps regulate blood sugar.
15. Low-fat cheese and whole-grain crackers
Why It Works: Pair a slice or two of low-fat cheese with a few whole-grain crackers for a balanced snack that offers protein, healthy carbs, and fiber.
Sleep Benefits: The protein and calcium in cheese support muscle relaxation, and whole grains can help with serotonin production.
Late-Night Snacks to Avoid
If you’re trying to lose weight, it’s best to avoid late-night snacks that are high in calories, sugar, unhealthy fats, and refined carbs. These foods can spike your blood sugar, disrupt sleep, and cause unwanted weight gain.
Some of the most common late-night snacks to avoid include:
- Sugary desserts, such as ice cream, cookies, and candy
- Salty snacks like potato chips and pretzels
- Greasy options, such as fast food, burgers, and pizza
- Foods high in refined carbs, such as white bread and sugary cereals
- Alcohol, soda, and high-calorie coffee drinks
Knowing what to eat at night when you’re hungry and trying to lose weight is key to dropping pounds. Next time you get a late-night craving, reach for one of these healthy snacks instead.
Healthy eating doesn’t mean depriving and starving yourself; it’s about finding foods you love that love your body, too!
