15 Healthy Late-Night Snacks That Won’t Wreck Your Diet
1. An 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, says Amy Gorin, R.D.N., owner of Amy Gorin Nutrition in the New York City area.
2. A peach with nonfat cottage cheese
Jessica Crandall, R.D.N., spokesperson for the Academy of Nutrition and Dietetics, says 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.
3. Dried Montmorency tart cherries
Tart cherries supply melatonin, which Gorin says helps regulate your internal clock and may be able to increase overall sleep efficiency. She likes to snack on a quarter cup before bedtime.
4. Nonfat Greek yogurt with chia seeds
Greek yogurt is a great source of protein and fiber; Crandall says topping it with a tablespoon of chia seeds, which are rich in iron and fiber, really gives your healthy late-night snack a powerful punch.
5. Black olives
When you want to feel full for a very small amount of calories, Gorin suggests reaching for a Pearls Olives to Go! snack cup. They’re perfectly portioned, providing a fueling snack with healthy fats for just about 30 calories.
6. Banana with a handful of sunflower seeds
Gorin loves pairing a high-fiber banana with two tablespoons of shelled, dry-roasted sunflower seeds. The duo offers filling healthy fats as well as tryptophan, an amino acid that helps your body create melatonin.
7. Baby carrots
Gorin recommends a dozen baby carrots for those nights when you want the crunch factor of a bag of potato chips without the regret. 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.
8. Pistachios
Pistachios provide a filling trio of plant protein, fiber, and healthy fat, and—because they're in a shell—they take longer to eat, which Gorin says reduces the risk of mindless munching in front of the TV. Try a Wonderful Pistachios 100-calorie pack, which comes in several different flavors, including sweet chili.
9. 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, says Crandall.
10. Cooked edamame
They may not look like much, but edamame beans are high in protein and fiber (a.k.a. filling AF), Crandall says. She recommends seasoning them with garlic and red pepper flakes after cooking.
11. Hummus and grape tomatoes
Grab a container of protein- and fiber-rich Sabra Classic Hummus Singles, and use a half cup of grape tomatoes as dippers—Gorin says tomatoes offer melatonin to help you sleep.
12. Air-popped popcorn
Steer clear of bags of microwave popcorn—they’re loaded with unnecessary ingredients. Instead, Crandall suggests 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.
13. A pear with cheese
You really can’t go wrong with a fruit and dairy pairing. Crandall says that cheese is high in calcium and the pear provides filling fiber and immune-boosting vitamin C. A strong cheese, like stilton or goat, is a nice compliment to the subtle flavor of pears.
14. A banana oatmeal cookie
For a delicious treat with zero guilt, Crandall says to 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.
This snack takes a little more preparation, but the cookies are packed with fiber, potassium, and antioxidants, and you could even have another for breakfast in the morning.
15. Nonfat Greek yogurt with frozen berries
You know that Greek yogurt is loaded with protein (you already topped it with chia seeds, remember?), but it’s back again—this time to be served with frozen berries. Crandall says the berry blend is high in antioxidant power and vitamin C. Plus, those frozen berries will make this taste more like delicious fro-yo than plain old yogurt.
