It can be very satisfying to sit down to dinner and enjoy a homemade meal complete with fresh vegetables, lean protein, and whole grains.
But that doesn’t always keep you from having a craving or hankering for a late-night snack. You may try to talk yourself out of it, but you can’t get the idea out of your mind…
Finally, frustrated, you grab your slippers and stomp to the fridge. You try to remember your diet but it’s too late. If you don’t grab something you’ll be up all night.
Does this situation sound familiar? If so, get prepared! Late night cravings don’t have to mean the pitfall of every diet you’ve ever tried. Instead, with a little knowledge and planning you can have your snack and eat it too!
Healthy Late Night Snacks Are Possible
Here are some healthy late night snacks alternatives for when your cravings hit.
Low-sugar Granola – from Gr8nola
Not only does this snack from Gr8nola look cool, but it’s also healthy and tasty. It’s a blend of whole-grain oats, toasted coconut, and crunchy chia seeds. The blend is made with coconut oil, which packs MCTs (healthy fats), and only has 5 grams of sugar per serving.
In-Shell Pistachios
Although too many might be high in calories, moderate amounts of pistachios might actually help you go back to sleep.
Though all foods contain some melatonin, a nutrient which is essential for deep sleep, pistachios are one the most nutrient dense. Just a small handful of these power snacks will punch as much melatonin as a supplement.
Dried Fruit
If you’re a fan of dried fruit, try kicking up the flavor with spiced varieties from Naughty Fruit. This dried medley includes pieces of fruit like strawberries, pears, and pineapples coated in lemon juice, chili pepper, and sea salt.
Tart Cherries
Tart cherries can actually help you boost your melatonin production making them perfect for a good night’s rest. Cherries also require mindful eating due to the stems and pits making them a perfect choice for people who want to avoid late night binges.
If you really want something sweet but need help keeping it moderate, try freezing the cherries. The extra cold will not only take longer to eat but, it might actually help you curb some cravings in the process.
Buckwheat Granola
Buckwheat is a naturally gluten-free nutritious seed that contains both fiber and protein. Buckwheat Granola clusters are low in sugar and also contain Reishi mushrooms, which can help support immunity.
Protein Shake
Form Nutrition makes a protein powder that is plant-based, made from organic pea, brown rice, and hemp proteins. It also includes good-for-you ingredients like flaxseed and maca. Whipping up a shake is a great idea if you’re still hungry from working out earlier. The protein will help repair and grow your muscles as you sleep. Plus, it’s a delicious and low-sugar way to satisfy your sweet tooth.
Turkey
Turkey contains large amounts of tryptophan which contribute to making people feel tired. If you really want some good rest and a yummy nighttime snack, try wrapping turkey in romaine lettuce, drizzle a little dressing, and enjoy a delicious wrap.
Berries
Berries are an extremely healthy snack for anytime of the day, but at night, they are especially perfect. High amounts of carbs can make it harder for you to sleep.
However, berries are extremely low glycemic (meaning they don’t have a huge effect on your blood sugar) making them absolutely perfect to curb your sweet tooth and still have a good night’s rest.
Plus they are so high in antioxidants that you’re also doing your body a favor.
Vegan Snack Bar
Snack bars from Vegan are filled with brain-health-boosting nutrients and six to eight grams of prebiotic fiber that can help support the gut microbiome. There’s also no shortage of flavors: wild blueberry, matcha chai, and almond butter chip are just a few.
Apple with Peanut Butter
Slice up an apple and dip it into one tablespoon of natural peanut butter. The fiber in the apple and the healthy fat in the peanut butter is a combo that will tide you over until wake-up time.
Veggies
For those of you who feel extra ambitious, try filling up on veggies. They are so low-calorie, you don’t really have to worry about over-eating them.
If you really want to add some extra flavor, try sauteing them in water or dipping them in a tablespoon of sauce. You’ll feel full and satisfied but you won’t have to worry about an overdose of calories.
Pumpkin Seeds
Much like pistachios, pumpkin seeds can help fill you up without disrupting your sleep. Pumpkin seeds are packed with tryptophan that might help knock you out.
If you feel like you just can’t sleep and want to avoid a sudden binge, keep in-shell pumpkin seeds on hand as well. You will stay occupied and have your cravings handled without the temptation of grabbing mouthfuls at a time.
Peach with Non-Fat Cottage Cheese
This duo is chock full of filling protein and fiber with the added benefits of calcium and vitamin C. Buy single-serve (four-ounce) cups of cottage cheese to make your healthy late night snack prep super simple.
Black Olives
When you want to feel full for a very small amount of calories, reach for black olives. Providing a fueling snack with healthy fats for just about 30 calories.
A Tablespoon of Almond Butter
Although one tablespoon will pack in about 100 calories, the healthy fats might be all it takes to keep you satisfied and happy. Just be mindful of how much you are trying to lose or maintain weight.
Banana with a handful of sunflower seeds
This duo offers filling healthy fats as well as tryptophan, an amino acid that helps your body create melatonin.
Baby Carrots
A dozen baby carrots for those nights when you want the crunch factor of a bag of potato chips without the added calories. They’re low in calories but high in fiber, so they’ll fill you up better than chips while satisfying your urge to chew on something.
Shiritake Noodles
Warm up shiritake noodles and season with whatever you’re feeling most drawn to. These noodles taste great mixed in with coconut aminos and topped with veggies.
Or try mixing it with almond milk, salt, pepper, and nutritional yeast for something savory. These 0-calorie noodles will help solve the munchies and make you feel satisfied again.
Macadamia Nuts
Favorful macadamia nuts will fill you up with healthy fats and satisfy your savory snack craving in a major way . Enjoy them plain or with various kinds of seasoning.
Wheat crackers with low-sodium turkey breast
The protein in the lunch meat will keep you full until your alarm clock goes off, and the whole grains in the wheat crackers are heart-healthy.
Homemade Jello
Homemade jello is a really filling way to get your sweet fix when you don’t really need the extra calories.
While most gelatin from stores is not good for you at all, moderate amounts of natural gelatin, like Great Lakes Gelatin, can actually be pretty good for you and your gut.
While healthy carbs are in no way bad, I prefer to use stevia for this recipe as well at night, since too many carbs can really disrupt sleep.
Cooked Edamame
They may not look like much, but edamame beans are high in protein and fiber (a.k.a. filling AF). Season them with garlic and red pepper flakes after cooking.
Kale Chips
When you’re craving something crunchy and salty, kale chips are the way to go. Many brands include some amounts of cashews which make them very satiating as well.
Think ahead for those days when potato chips sound tempting and keep bags of kale chips on hand instead. You will not regret it! And as a little bonus, the extra minerals will help you feel more fulfilled too.
Air-Popped Popcorn
Steer clear of bags of microwave popcorn—they’re loaded with unnecessary ingredients. Instead, air-popping your own kernels and sprinkling two cups of popcorn with nutritional yeast or cinnamon for a high-fiber, high-volume healthy late-night snack.
Sweet potato toast
Pre-cooked sweet potato slices provide a blank canvas for whatever you’re craving: Roast and top with peanut butter and bananas for a sweet treat or avocado, tomato and pesto for a savory vibe.
Bento Box
A bento box is an amazing way to fill up your body with very satiating and fulfilling foods in a very balanced way. If you are genuinely hungry, then a balanced and portioned snack like this is hands down the way to go.
As a rule of thumb, you’ll want to fill your box with one portion; each of protein, nuts, veggies, and low-carb fruit. It’s a quick snack plate that will leave you feeling great.
A Banana Oatmeal Cookie
For a delicious treat with health benefits, mix half a banana with rolled oats and a tablespoon of cacao nibs, form into two small mounds, flatten a bit on a greased cookie sheet, and bake at 375 degrees for 12 to 15 minutes.
Bonus Tips:
1. Try to Eat 2 Hours before Bed
Because your metabolism slows down so much at night, most dieticians recommend eating at least 2 hours before bed.
Eating later at night can disrupt your sleep and add to unwanted weight gain. To really prevent this slump, try eating regularly throughout the day. You’re body loves consistency and not starving yourself during the day will prevent those late-night binges.
2. Choose Low-Carb
High amount of carbs at night are a sure-fire way to pack on unwanted pounds. To avoid this, choose lighter and lower-carb meals at night to prevent fat-gain.
3. Know Whether You’re Craving or Hungry
When you’re stressed out or working late, it’s only natural to want to eat to get rid of the stress. However, overeating will only make things worse.
If you find yourself walking into the kitchen out of stress of habits, then I would say it’s time to learn a new habit to de-stress. Whether you go for a walk or you sit down and read, making time for you in a relaxed environment is going to be the way to go
4. Invest in Good Sleep
Sometimes, late night cravings really boil down to a lack of good sleep. There are a variety of supplements out there, from melatonin to valerian root, that can help you calm down and get some rest.
I’ve found that taking CALM, a magnesium supplement drink, really helps me unwind as well. I also recommend turning off all electronics 2 hours before you go to sleep so you have some good time to unwind and rest too.
5. Be Aware of Your Blood Sugar Balance
If you have any sorts of blood sugar imbalance, then staying on top of your nutrition is extremely important.
Skipping meals shouldn’t be an option. Instead, choose meals with a good balance of healthy fats, low-glycemic carbs, and proteins to keep you satiated throughout the day. This will prevent spikes and drops in your blood sugar that could really mess with your system!
6. Try Intermittent Fasting
Lastly, if you are really starving every night, intermittent fasting might be a great option to try.
By training your body to only eat during certain time frames, you will naturally adjust and stop getting as hungry during times outside of that “feeding window.” It’s a really good option whether you’re looking to feel good, lose weight, or just regain your relationship to food.
