An occasional late-night snack isn’t harmful to your health—you just need the right ones. Opt for healthy foods high in antioxidants, fiber, protein, vitamins, and minerals. These nutrients help you feel full, control your blood sugar, and improve your overall diet quality.

Satisfy your late-night sweet tooth with fruits, nut butter, and dark chocolate.

Cherries, bananas, nuts, milk, and whole grains contain melatonin, tryptophan, potassium, and magnesium. These nutrients have properties that promote sleep.

1. Chocolate-Covered Peanut Butter Banana Bites

Bananas are naturally sweet and pair with high-protein peanut butter. To make this snack:

Cut two ripe bananas into one-quarter of an inch thick discsCoat half the discs with peanut butterPress the plain and peanut butter-covered bananas togetherPlace on a baking sheet lined with wax or parchment paper and freeze for one hourDip them into melted dark chocolatePlace on the baking sheet and freeze for 15 minutes

2. Sweet and Salty Trail Mix

In a large mixing bowl, combine 1 cup each of salted peanuts, roasted almonds, dark chocolate chips, and dried cherries.

Store the mixture in an airtight container or single-serving bags for an easy snack.

3. Collagen Hot Chocolate

Adding collagen powder to hot chocolate can make it more nutritious. To make this beverage:

Bring 1 cup of unsweetened milk to a simmer on the stovetopAdd one tablespoon of cocoa or cacao powder and mix until smoothRemove from the heat, then add a scoop of flavored or unflavored collagen peptides and a drizzle of maple syrup, monk fruit, or honeyTop with cinnamon, whipped cream, or more cocoa powder

Note: Cocoa powder contains a small amount of caffeine, around 12 milligrams per tablespoon. It is unlikely to impact your sleep, but you can use less cocoa if you are sensitive to caffeine.

4. Berry Greek Yogurt Bark

Greek yogurt is creamy and protein-rich, which makes it ideal for frozen treats. To make yogurt bark:

Mix 2 cups of Greek yogurt, or a plant-based alternative, with 2 tablespoons of a sweetener until smoothSpread the mixture onto a baking sheet lined with wax or parchment paperSprinkle the top with 1 cup of chopped berries and toppings like granola, cacao nibs, chopped almonds, or chocolate chipsFreeze the bark for two hours or until it is firm to the touchCut into bite-sized chunks or large sections and make in bulk to keep in the freezer

5. Almond Butter-Stuffed Dates

Dates are sweet, chewy, and packed with fiber. To make stuffed dates:

Slice three pitted Medjool dates lengthwiseUse a small spoon to stuff each date with almond butterSprinkle with flaky salt, chocolate chips, or a drizzle of honey

Choosing savory ingredients high in protein and fiber will keep you full and prevent blood sugar spikes before bed.

6. Vegetables and Hummus

Purchase pre-made hummus or make your own at home using canned chickpeas, tahini, olive oil, and lemon juice.

Serve your hummus with vegetables like carrot sticks, sliced cucumber, broccoli crowns, and cherry tomatoes.

7. Ranch-Flavored Roasted Chickpeas

Chickpeas are high in protein, fiber, and magnesium, a mineral that helps regulate stress and sleep. For a crunchy, ranch-flavored snack:

Spread one can of drained, rinsed, and dried chickpeas onto a rimmed baking sheetRoast the chickpeas on the middle rack of the oven at 425 degrees Fahrenheit (218 degrees Celsius) for 25 minutes, shaking to mix halfway throughMix the cooked chickpeas in a bowl with 2 teaspoons of avocado oilToss with 1 teaspoon of nutritional yeast, 1/2 teaspoon each of salt, paprika, dried parsley, dried chives, and dried dill, and 1/4 teaspoon of garlic and onion powder

8. Sweet Potato Wedges

Sweet potato wedges are a salty and sweet twist on traditional French fries. To make this savory snack:

Clean and dry a large sweet potato, then cut it into 1-inch-wide spearsPlace the spears on a rimmed baking sheet and drizzle with 1 tablespoon of olive oilSprinkle with a mixture of 1/2 teaspoon each of salt and garlic powder and 1/4 teaspoon of ground black pepperBake the wedges at 425 degrees Fahrenheit for 25 minutes, turning them over halfway throughBroil them for 2 minutesServe the wedges with garlic aioli or a Greek yogurt-based ranch dip

9. Cheese Plate

Cheese is a filling late-night snack low in carbohydrates. Pair 1-2 ounces of cheese with sliced vegetables and fruits for additional nutrients.

Adding protein sources to every meal and snack can help you feel more satisfied. Protein also regulates blood sugar, maintains body weight, and builds muscle.

10. Turkey and Cheese Roll-Ups

Protein: Over 20 grams (g) per roll-up made with two slices each of turkey and Swiss cheese

Turkey and cheese also contain tryptophan, an amino acid that may help improve sleep quality.

11. Cottage Cheese Ice Cream

Protein: Over 23 g per cup

Cottage cheese ice cream is lower in calories and sugar than traditional ice creams. To make it:

Blend 2 cups of cottage cheese with 2 tablespoons of sweetenerPour the mixture into a glass storage containerAdd fresh fruit, chocolate chips, or peanut butterFreeze until firm and creamy

12. Low-Sodium Jerky

Protein: About 5 g per turkey stick

Look for a low-sodium option to reduce your salt intake. Pair with other protein-rich foods, like cheese and nuts, for a low-carbohydrate snack. 

Nighttime eating has been shown to increase the risk of metabolic syndrome, high cholesterol, and weight gain over time. Eating late at night too often may also impair sleep and cause digestive discomfort.

You can still safely enjoy a late-night snack on occasion. Stocking your kitchen with nutritious ingredients can help you make balanced choices.

Here are a few tips for preparing late-night snacks:

Choose a balance of fresh ingredients (e.g., fruits, vegetables, beans, yogurt) and pre-made snack options (e.g., salted nuts, trail mix, turkey sticks)Make snacks ahead of time in large batches and store them in the fridge, freezer, or pantryOpt for whole foods over highly processed snacks like chips and baked goodsPre-slice vegetables and portion out servings of dips

While frequent nighttime snacking is associated with health concerns, occasional snacking will likely not harm your health. Choosing nutritious options like Greek yogurt bark, trail mix, or turkey and cheese roll-ups provides essential nutrients and may support sleep.