Feeling like a late-night snack? Try these 20+ healthy snack ideas

Have you had days when you’ve craved a snack after dinner? Perhaps when you’ve been working out harder or your evening meal didn’t quite fill you up.

If you’re feeling hungry, it's okay to grab a late-night snack and honor your hunger cues. But bear in mind that certain snacks could have a negative impact on the quality of your sleep.

In this article, we look at over 20 healthy snack ideas that you can enjoy at night without worrying about your glucose levels soaring or compromising your bedtime.

20+ late-night snack ideas

When it comes to choosing a late-night snack, there are a few things to consider.

Look for foods with a low-glycemic index (GI) profile. This means that your body digests them more slowly, resulting in a slower rise in your blood sugar and insulin levels.¹ Keeping your blood sugar levels steady can mean a better night’s sleep.²

It’s also good to pair high-fiber foods with a fat, a protein, or both. Again, this helps slow digestion and means a more gradual increase in your blood glucose after eating.^3,4,5

Here are some healthy options for snacks to eat at night when you’re hungry:

1. Plain Greek yogurt with berries and seeds

2. Whole-grain crackers and hummus

3. A hard-boiled egg

4. Whole-grain bread and nut butter

5. Edamame beans

6. Nuts, such as walnuts or pistachios

7. Seeds, such as pumpkin or sunflower

8. Guacamole and raw vegetables

9. Carrot sticks with a Greek yogurt-based dip

10. Cottage cheese topped with berries or walnuts

11. Popcorn

12. Cheese and salami

13. Olives and mixed nuts

14. A ready-to-drink low-carb protein shake

15. Roasted chickpeas and an ounce of cheese

16. Deli-meat slices and cucumbers

17. Pumpkin seeds and an orange

18. Apple slices and almond butter

19. Tart cherries and pecans

20. Celery sticks with hummus

21. Cherry tomatoes with avocado slices

The healthiest drink to wash these snacks down with is plain water, but other low-sugar drinks like chamomile tea or flavor-infused sparkling water can also be good. Just be careful not to drink too much before bedtime or your sleep may be broken up by a trip to the bathroom.

Learn more about low-sugar drinks.

What does the research say?

We don't know exactly why it’s the case, but several studies have found associations between what you eat and the quality of your sleep.

In general, research suggests that eating a meal that’s high in protein, healthy fats, and moderately complex carbs (like whole grains, beans, and legumes) may improve sleep quality compared with high-GI meals.⁶

On top of this, studies indicate that glucose spikes and general unsteady levels can make it harder for you to fall asleep and reduce the quality of your sleep.^2,7

If you want to see exactly how different snacks affect your glucose levels, you can try using a continuous glucose monitor (CGM). Lingo is a CGM that can provide personal glucose data in real time, designed to help you discover which foods work for you.

What to avoid

When you’re aiming to curb your hunger late in the evening, there are some foods that are best to avoid.

Try to limit eating the following to earlier in the day:

• Ultra-processed foods: Popular snacks like cookies and chips are often high in added sugar, unhealthy fat, salt, and simple carbs while being low in nutritious ingredients.

• Simple or refined carbs: These foods are easy to digest, which means their glucose can reach your bloodstream quickly and potentially cause a spike. Examples include white bread, white rice, and breakfast cereal.

• Naked carbs: Eating carbs on their own can result in your glucose rising rapidly. However, pairing them with protein, healthy fat, and/or fiber can help keep things steady.

• Food and drinks containing caffeine or alcohol: They can keep you feeling awake and/or reduce the quality of your sleep without you realizing it.⁸

• Large or heavy portions: The bigger your snack, the longer it will take your digestive system to work through it. If your gut is still working when you go to bed, it could potentially interfere with your sleep and even cause digestive issues.

Why am I craving a late-night snack?

There are many reasons why you might want to eat something late at night. Some relate to genuine hunger while others do not.

Some potential reasons for wanting a late-night snack include:

• Not getting enough steady energy from your earlier meals⁹

• Tiredness¹⁰

• Habit¹¹

• Stress¹²

• Boredom¹³

Late-night snacking is not necessarily bad, and it’s important not to think of foods and the times you eat as “bad” or “good.” But, if you’re aiming to satisfy hunger with good nutrition, some choices are better for you than others.

If you’re often craving late-night snacks, think about whether you’re truly hungry or if it’s out of habit.

Eating late at night can cause glucose spikes, metabolic issues, and weight gain if it’s a frequent occurrence.¹⁴ Some research has even suggested that eating later in the day can lead people to have higher blood sugar levels for the next 24 hours.¹⁵

Learn more about the reasons for late-night snacking.

A final note from Lingo

When your stomach is rumbling at night and you’ve determined that it’s true hunger, satisfy that hunger with a healthy late-night snack.

The right snack should take the edge off those hunger pangs without causing you to feel too full or kickstart a glucose spike that could interfere with getting a good night’s sleep.

If you’re feeling hungry all the time, Lingo can give insight into your glucose levels to support you in making changes to help manage your hunger throughout the day.⁹

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