10 Healthy and Nutritious Late-Night Snacks

Satisfy the midnight munchies with these nutritious nibbles

It's late at night and you're hungry. Maybe you've had a busy evening and just got home. Or perhaps you can't sleep because your stomach won't stop growling.

Whatever the reason, you're in the kitchen and need something healthy to eat—pronto. Search no more: These good-for-you late-night snack options are both satisfying and—bonus—loaded with nutrients that may even help promote sleep.


Ideas for Healthy Late-Night Snacks

Late Night Snacks

  • Cereal and milk
  • Bowl of berries
  • Peanut butter and jelly
  • Cheese and crackers
  • Yogurt and fruit
  • Turkey sandwich
  • Fresh veggies and dip
  • Popcorn
  • Fresh fruit and nuts
  • Oatmeal

Cereal and Milk

bowl of cereal and milk

Verywell / Alexandra Shytsman

You may reserve cereal for your morning meal. But it also can make a smart midnight snack that may help you sleep.

One study found that eating high-glycemic carbs—which many corn-based cereals are—before bed reduced the time it took for people to fall asleep.

Keep portions small (your entire snack should be under 300 calories), especially if you have problems with heartburn—heavy meals can exacerbate the problem. One cup of cornflakes has 100 calories, and a half-cup of skim milk has 45 calories.

Dairy products contain calcium, a mineral that plays a direct role in the production of the sleep hormone melatonin. Plus, it also acts as a natural relaxant in the body. 


A Bowl of Berries

bowl of blueberries

Verywell / Alexandra Shytsman

When your sweet tooth needs satisfying, you can't beat a bowl of berries. Besides being loaded with fiber, which helps fill you up, berries contain magnesium, a mineral that relaxes nerves and muscles to speed slumber.

Serve your berries plain, or add some chopped nuts or granola, or a splash of milk.


Peanut Butter and Jelly

peanut butter and jelly sandwich

Verywell / Alexandra Shytsman

Nighttime is the right time for this childhood favorite. Here's why: Certain foods, like peanut butter, contain an amino acid called tryptophan that gets converted in the brain to melatonin to promote sleepiness.

But carbohydrates like bread and jelly are needed to make tryptophan more available to the brain. Hence the reason why a PB&J is the perfect pairing for a pre-sleep snack, one that's also yummy and—if you opt for whole grain bread and natural PB free of added sugar (many brands are loaded with sweetener)—nutritious, too.


Cheese and Crackers

plate of cheese and crackers

Verywell / Alexandra Shytsman

When you're hungry for something savory at night, just say cheese and crackers. Keep an eye on your serving sizes if you're watching your weight, because cheese can get high in calories and fat if you eat big chunks of it.

And opt for whole grain crackers, which contain filling fiber. If you need a little more volume to stay sated until morning, add some fresh grapes, apple slices, or fresh veggies.


Yogurt and Fruit

bowl of yogurt and fruit

Verywell / Alexandra Shytsman

Yogurt is an excellent source of calcium, which has been linked to better sleep. Just be sure to read labels before you purchase it, because some varieties are high in added sugar—empty calories that you don't need. Opt for plain yogurt and add flavor with berries, chopped nuts, and antioxidant-rich honey.  


Turkey Sandwich

turkey sandwich

Verywell / Alexandra Shytsman

When only a sandwich will do, start with lean protein like turkey and whole grain bread and add a slice of tomato, some lettuce, and a little mayo or mustard. The combination of protein and complex (that is, filling) carbs will send hunger pangs packing.

Just give yourself time to digest one half of the sandwich before starting in on the second: Sometimes being too full can keep you awake too. 


Fresh Veggies and Dip

fresh veggies and dip

Verywell / Alexandra Shytsman

If you're craving something crunchy and low-cal, fresh veggies are the ticket. Any combination of raw carrots, broccoli florets, cucumber slices, celery, zucchini, peppers, and grape tomatoes will do nicely to help quell the rumbling in your stomach. Enhance the flavor—and get a healthy dose of z's-inducing calcium—with a dip made from plain low-fat cottage cheese or Greek yogurt.




Verywell / Alexandra Shytsman

Popcorn is a great p.m. snack because you can have a lot of it without breaking the calorie bank. In fact, 3 cups of air-popped popcorn have less than 100 calories and about 4 grams of fiber to satisfy your hunger. Skip the butter to save your waistline and mix it with dried spices instead for an extra flavor punch that adds nearly zero calories.


Fresh Fruit and Nuts

fresh fruit

Verywell / Alexandra Shytsman

Neither fruit nor nuts require much effort to prepare, making this an ideal option when you're both hungry and tired. Plus, both fruit and nuts bring a lot of nutritional benefits to the table, including vitamins, minerals, protein, complex carbs, healthy fats, and fiber.

The upshot: They make for a nourishing combination that will keep you satisfied so you can fall asleep. 

Tasty pairings include an apple with a handful of almonds, a banana (a natural source of melatonin) and a dozen pecans, or a pear with a few walnuts. If you're all out of nuts, you can spread peanut butter on banana slices or dip your apple slices in almond butter. If your almond butter is too solid and thick for dipping, microwave a tablespoon or two for 30 seconds or until it's melted.



bowl of oatmeal

Verywell / Alexandra Shytsman

A warm, soothing bowl of oatmeal may be just the thing for a sleepless night. Oatmeal is an excellent source of filling fiber, including beta-glucan, which can help keep your cholesterol levels in check.

Many prefer steel-cut oats for their unique texture and flavor, but they take a long time to cook. Instead prepare plain instant oatmeal using fat-free or low-fat milk, 1 tablespoon of maple syrup, a sprinkle of cinnamon, and one-quarter cup unsweetened dried fruit.   

3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Kitano N, Tsunoda K, Tsuji T, et al. Association between difficulty initiating sleep in older adults and the combination of leisure-time physical activity and consumption of milk and milk products: a cross-sectional study. BMC Geriatr. 2014;14:118. doi:10.1186/1471-2318-14-118

  2. Nisar M, Mohammad RM, Arshad A, Hashmi I, Yousuf SM, Baig S. Influence of dietary intake on sleeping patterns of medical students. Cureus. 2019;11(2):e4106. doi:10.7759/cureus.4106

  3. Meng X, Li Y, Li S, et al. Dietary sources and bioactivities of melatonin. Nutrients. 2017;9(4) doi:10.3390/nu9040367

Additional Reading

By Shereen Lehman, MS
Shereen Lehman, MS, is a healthcare journalist and fact checker.