Healthy Late Night Snacks: 15 Best Options That Won't Wreck Your Sleep

It's 10pm, you're hungry, and you're staring into the refrigerator wondering if that leftover pizza is worth the regret. I've been there more times than I can count. After years of battling digestive issues and sleep problems, I've learned that what you eat before bed matters as much as what you eat during the day. The wrong snack can leave you tossing and turning. The right one can actually improve your sleep. The snacks on this list are all under 200 calories, easy to digest, and chosen specifically because they won't spike your blood sugar or cause acid reflux at 2am. Some even contain nutrients like tryptophan and magnesium that support better sleep. Whether you're managing your weight, dealing with evening cravings, or just need something satisfying before bed, these are the late night snacks that actually work.

Quick Comparison: Best Late Night Snacks

Why Late Night Eating Gets a Bad Reputation

The idea that eating after 8pm automatically makes you gain weight is a myth. What actually matters is total calorie intake, not when you eat. The problem is that most late night eating involves mindless snacking on high-calorie, high-sugar foods while watching TV. A bag of chips at midnight is very different from a small serving of cottage cheese. That said, the type of food you eat before bed does affect sleep quality. Heavy, fatty meals take longer to digest and can cause discomfort. Spicy foods can trigger acid reflux when you lie down. And sugary snacks spike your blood sugar, leading to a crash that can wake you up at 3am. The snacks on this list are specifically chosen to avoid these issues while still satisfying hunger.

Top 15 Healthy Late Night Snacks

1. Two Good Greek Yogurt - Best for Sleep Support

Ultra-low sugar Greek yogurt with sleep-promoting protein

Two Good has cracked the code on Greek yogurt: all the creamy, protein-rich satisfaction with just 2 grams of sugar. The protein comes from milk, which contains tryptophan, the amino acid that helps your body produce melatonin. This makes it perfect for late night snacking when you want to support sleep rather than disrupt it. At only 80 calories per container, you can eat the whole thing without guilt. The vanilla flavor is lightly sweet without being cloying, and the thick texture makes it feel more substantial than its calorie count suggests. I keep a few in the fridge specifically for those 9pm hunger pangs. **Nutrition per container (150g):** 80 calories | 12g protein | 2g sugar | 0g fiber Why it's on this list: Maximum protein with minimal sugar in a satisfying, creamy format. The tryptophan in dairy products supports natural melatonin production, making this ideal for pre-bed snacking. Check Price on Amazon

2. Good Culture Cottage Cheese - Best for Muscle Recovery

Slow-digesting casein protein keeps you full overnight

Cottage cheese has long been a bodybuilder's secret for nighttime eating, and Good Culture makes it actually taste good. The casein protein in cottage cheese digests slowly, providing a steady stream of amino acids throughout the night. This helps with muscle recovery if you exercise, and prevents the blood sugar drops that cause midnight waking. Good Culture's version uses simple ingredients and comes in individual cups that prevent overeating. The texture is less chunky than traditional cottage cheese, making it more approachable if you're not a cottage cheese person. Try the plain variety and add a few berries if you want some sweetness. **Nutrition per container (150g):** 110 calories | 14g protein | 3g sugar | 0g fiber Why it's on this list: Casein protein is the gold standard for overnight nutrition. The slow digestion keeps you satisfied without the heaviness of a full meal, and the high protein content supports overnight muscle repair. Check Price on Amazon

3. Wonderful Pistachios (No Salt) - Best for Natural Melatonin

The nut highest in natural melatonin

Here's something most people don't know: pistachios contain more melatonin than any other nut, and possibly more than any other food. One serving provides enough natural melatonin to actually affect sleep quality, according to research. Combined with magnesium and healthy fats, they're basically a sleep supplement disguised as a snack. The no-salt version is important for late night snacking because excess sodium can cause water retention and uncomfortable bloating while you sleep. Wonderful's roasted pistachios have a satisfying crunch and rich flavor even without salt. The in-shell version also forces you to slow down, preventing mindless overeating. **Nutrition per serving (28g, about 49 nuts):** 160 calories | 6g protein | 2g sugar | 3g fiber Why it's on this list: Pistachios are nature's melatonin supplement. The combination of natural melatonin, magnesium, and protein makes these uniquely suited for late night snacking. Check Price on Amazon

4. Chomps Turkey Sticks - Best for Quick Protein

Clean protein with zero sugar or carbs

Turkey is high in tryptophan, making it a classic sleep-supporting food. Chomps turned turkey into a convenient stick format with zero sugar, zero carbs, and just 60 calories. When you want protein without thinking about it, these are the answer. Unwrap, eat, done. Unlike many meat sticks that are loaded with sodium and questionable preservatives, Chomps uses grass-fed turkey and no added sugar. They're Whole30 approved and paleo-friendly. The mild flavor won't upset your stomach, and they're portable enough to keep in your nightstand drawer (not that I've done that). **Nutrition per stick:** 60 calories | 10g protein | 0g sugar | 0g fiber Why it's on this list: Pure protein with no sugar or carbs in a convenient format. The tryptophan in turkey actively supports sleep, and at 60 calories, you can have one without a second thought. Check Price on Amazon

5. Blue Diamond 100-Calorie Almond Packs - Best for Portion Control

Pre-portioned magnesium-rich nuts

Almonds are rich in magnesium, a mineral that helps muscles relax and promotes better sleep. The problem is that nuts are easy to overeat, especially at night when you're snacking mindlessly. Blue Diamond solved this by pre-portioning them into 100-calorie packs, about 14 almonds. This is the perfect amount to take the edge off hunger without adding significant calories. The combination of protein, fiber, and healthy fats keeps blood sugar stable overnight. Keep a few packs in your pantry for those nights when you need something but don't trust yourself with a full container. **Nutrition per pack:** 100 calories | 4g protein | 1g sugar | 2g fiber Why it's on this list: Pre-portioned convenience eliminates the biggest late night snacking problem: overeating. The magnesium in almonds actively supports relaxation and sleep quality. Check Price on Amazon

6. Sargento Balanced Breaks - Best for Variety

Cheese, nuts, and dried fruit in perfect portions

Sometimes you want a little bit of everything: something creamy, something crunchy, something slightly sweet. Sargento's Balanced Breaks combine cheese, nuts, and dried fruit in a single portioned container. It's like a charcuterie board miniaturized for late night snacking. The cheese provides casein protein for slow digestion, the nuts add healthy fats and magnesium, and the dried fruit satisfies sweet cravings with natural sugar. At 170 calories, it's on the higher end for late night snacks, but the variety means you feel genuinely satisfied rather than still craving something different. **Nutrition per pack:** 170 calories | 7g protein | 8g sugar | 1g fiber Why it's on this list: When you can't decide what you want, these hit multiple cravings at once. The combination of protein, fat, and carbs provides balanced, lasting satisfaction. Check Price on Amazon

7. Siggi's Icelandic Skyr - Best for Maximum Protein

15g protein in 100 calories of creamy yogurt

Siggi's skyr is thicker and more protein-dense than regular Greek yogurt, with 15 grams of protein in just 100 calories. The Icelandic style of yogurt uses more milk per serving, resulting in a richer texture that feels indulgent despite being relatively low in calories and sugar. The protein-to-calorie ratio here is excellent for late night eating. You get enough protein to stabilize blood sugar and support overnight recovery without the caloric load of a full meal. The vanilla flavor is subtle, not overly sweet, which is exactly what you want before bed. **Nutrition per container (150g):** 100 calories | 15g protein | 4g sugar | 0g fiber Why it's on this list: Best protein-to-calorie ratio of any yogurt on this list. The thick, creamy texture is satisfying without being heavy. Check Price on Amazon

8. RXBar Minis - Best for Clean Ingredients

Whole food protein bar at snack size

RXBars famously list their ingredients right on the front: egg whites, dates, and nuts. The mini versions give you that clean, whole-food protein in a 90-calorie portion that's perfect for late night snacking. No weird additives, no protein powders, just real food. The Chocolate Sea Salt flavor satisfies chocolate cravings without keeping you up (unlike actual chocolate, which contains caffeine). The dense texture requires chewing, which helps signal fullness to your brain. These are perfect for people who want a slightly sweet snack without artificial sweeteners. **Nutrition per mini bar:** 90 calories | 5g protein | 4g sugar | 2g fiber Why it's on this list: Clean, whole-food ingredients in a perfectly portioned snack size. Satisfies chocolate cravings without the caffeine that could disrupt sleep. Check Price on Amazon

9. Babybel Light Cheese - Best for Lowest Calorie

Just 50 calories of satisfying cheese protein

At 50 calories per wheel, Babybel Light is the lowest-calorie option on this list that still feels like a real snack. The cheese provides 5 grams of protein and the satisfying richness of dairy without the calories of a full cheese serving. The fun wax wrapper adds a ritualistic element to eating them. Two Babybels total 100 calories with 10 grams of protein, which is an excellent ratio for late night snacking. The individually wrapped format prevents overeating and makes them easy to grab from the fridge without preparation. Keep these stocked for nights when you want something but aren't very hungry. **Nutrition per piece:** 50 calories | 5g protein | 0g sugar | 0g fiber Why it's on this list: Lowest calorie option that still provides meaningful protein. The individual wrapping adds mindfulness to late night eating. Check Price on Amazon

10. Dang Toasted Coconut Chips - Best for Sweet Cravings

Crunchy, lightly sweet, no artificial sweeteners

When you want something sweet and crunchy at night, reaching for cookies or chips usually ends badly. Dang's coconut chips offer that satisfying crunch with natural sweetness from coconut, not added sugars or artificial sweeteners. The lightly salted version balances sweet and savory. The healthy fats in coconut digest slowly, helping you stay satisfied without the blood sugar spike of traditional sweet snacks. At 180 calories per serving, these are best enjoyed in moderation, but the richness of coconut means a small portion feels substantial. **Nutrition per serving (28g):** 180 calories | 2g protein | 6g sugar | 5g fiber Why it's on this list: Satisfies sweet and crunchy cravings with real food ingredients. The healthy fats provide lasting satisfaction without sugar crashes. Check Price on Amazon

11. Cheribundi Tart Cherry Juice - Best for Natural Melatonin

Research-backed sleep support in liquid form

Tart cherry juice is one of the few foods with actual research supporting its sleep benefits. Studies show it can increase melatonin levels and improve sleep duration and quality. Cheribundi's version uses Montmorency tart cherries, the variety used in most sleep research. Yes, it's higher in sugar than other options on this list. But if you struggle with sleep, the natural melatonin boost may be worth it. Start with a small glass (4oz) about an hour before bed. The tart flavor is distinct but not unpleasant, and it can be mixed with sparkling water if straight juice is too intense. **Nutrition per 8oz serving:** 120 calories | 1g protein | 25g sugar | 0g fiber Why it's on this list: Research-backed sleep support from natural melatonin in tart cherries. Best for people who prioritize sleep quality over minimizing sugar. Check Price on Amazon

12. Whisps Parmesan Cheese Crisps - Best for Crunchy Cravings

100% cheese with the crunch of a chip

When you want chips but don't want the carbs, Whisps deliver. They're literally just baked parmesan cheese, nothing else. The result is a crispy, savory snack with 13 grams of protein and zero sugar or carbs. They satisfy that crunchy, salty craving without the blood sugar impact of actual chips. The intense parmesan flavor means you don't need many to feel satisfied. A small handful provides substantial protein while scratching the chip itch. These are particularly good for keto dieters or anyone watching carbs who misses crunchy snacks. **Nutrition per serving (28g):** 150 calories | 13g protein | 0g sugar | 0g fiber Why it's on this list: Satisfies chip cravings with pure cheese protein. Zero sugar or carbs means no blood sugar disruption before bed. Check Price on Amazon

13. Oatmega Mini Bars - Best for Omega-3s

Protein bar with added fish oil for brain support

Oatmega adds omega-3 fatty acids from fish oil to their protein bars, which is unique in the bar category. Omega-3s support brain health and have been linked to better sleep quality. The mini size (90 calories) is perfect for late night snacking when you want something substantial but not heavy. The chocolate brownie flavor tastes like a dessert without the sugar load. The combination of protein, fiber, and healthy fats keeps you satisfied, while the omega-3s add a functional benefit beyond basic nutrition. These are great for people who don't eat enough fish. **Nutrition per mini bar:** 90 calories | 7g protein | 3g sugar | 3g fiber Why it's on this list: Unique omega-3 content supports both brain health and sleep quality. Good protein-to-calorie ratio in a satisfying bar format. Check Price on Amazon

14. Made Good Granola Minis - Best for Light Sweet Craving

School-safe granola bites for adults too

Made Good's granola minis are marketed to kids but work perfectly for adults who want a light, slightly sweet snack. At 100 calories per pack, they satisfy sweet cravings without derailing your night. The hidden vegetables (spinach, broccoli, etc.) add nutrients without affecting the taste. These are allergy-friendly (no tree nuts, peanuts, soy, or dairy) which makes them accessible for people with food sensitivities. The chocolate chip flavor is the most satisfying for late night, with just enough sweetness to feel like a treat without overloading on sugar. **Nutrition per pack (24g):** 100 calories | 2g protein | 6g sugar | 2g fiber Why it's on this list: Light, allergy-friendly option for when you want something sweet but not heavy. Hidden vegetables add nutrients without weird flavors. Check Price on Amazon

15. Karma Nuts Wrapped Cashews - Best for Tryptophan

Cashews with their skin on for extra nutrients

Karma Nuts leaves the skin on their cashews, which contains extra fiber and antioxidants typically lost in processing. Cashews are naturally high in tryptophan, the amino acid that converts to serotonin and then melatonin in your body. They're one of the best nut choices for sleep support. The roasted flavor is satisfying without added salt or sugar. The texture is slightly different from skinless cashews, with more crunch from the thin skin. At 160 calories per serving, they're substantial enough to satisfy real hunger, not just boredom eating. **Nutrition per serving (28g):** 160 calories | 5g protein | 1g sugar | 1g fiber Why it's on this list: High tryptophan content makes cashews specifically good for pre-bed snacking. The skin-on processing adds extra nutrition and fiber. Check Price on Amazon

How to Choose Late Night Snacks

Keep Calories Under 200

Your body doesn't need much fuel before sleep. A snack in the 100-200 calorie range is enough to prevent hunger from waking you up without overloading your digestive system. Anything larger starts approaching meal territory and can interfere with comfortable sleep.

Prioritize Protein

Protein stabilizes blood sugar and contains amino acids like tryptophan that support sleep. Aim for at least 5 grams of protein in your late night snack. Dairy, turkey, nuts, and cheese are all excellent choices that combine protein with sleep-supporting nutrients.

Avoid These Before Bed

Caffeine: Coffee, tea, chocolate, and energy drinks. Caffeine's effects last 6+ hours, so avoid these after mid-afternoon. Spicy foods: Can cause acid reflux when you lie down. Save the hot sauce for lunch. High-sugar snacks: Spike blood sugar, causing a crash that can wake you up at 3am. Alcohol: May help you fall asleep but disrupts sleep quality and REM cycles.

Timing Matters

Eat your late night snack 1-2 hours before bed, not right before lying down. This gives your body time to begin digestion while you're still upright, reducing the risk of acid reflux and discomfort. Set a snack cutoff time if you tend to graze all evening.

Frequently Asked Questions

The Bottom Line

Late night snacking isn't the enemy of health or weight management. The enemy is reaching for chips, cookies, or ice cream when you're tired and your willpower is depleted. By keeping the right snacks on hand, you can satisfy hunger, support sleep, and wake up feeling good about your choices. My recommendation: stock your fridge with Two Good Greek Yogurt and Chomps Turkey Sticks. These two cover most late night scenarios, one creamy and slightly sweet, one savory and protein-dense. Add a bag of Blue Diamond 100-calorie almond packs for variety, and you're set for whatever evening cravings come your way.