12 Healthy Late Night Snacks For Weight Loss (2024)

If you feel like you are always trying to lose weight or frequently need to try some sort of new diet, you are not alone. In the United States, over 73% of adults over the age of 20 are overweight or obese, according to the Centers for Disease Control and Prevention (CDC).¹Centers for Disease Control and Prevention. (2019).FastStats – Overweight Prevalence. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/obesity-overweight.htm

‌Trying to lose weight or maintain a healthy weight can be extremely difficult for many people.

The convenience, affordability, and addictive nature of high-calorie, highly-processed foods, as well as the stressful and busy lifestyles that many follow, make it hard to be physically active, follow a nutritious diet, and get enough exercise.

Particularly if you get hungry at night or like to have a late-night snack that you can munch on while watching TV or relaxing, it can be helpful to have a list of healthy late night snacks for weight loss to choose from.

In this article, we will share a few ideas for healthy late night snacks for weight loss that you can have on hand the next time you get a hankering for something during the evening hours.

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Why Am I So Hungry Before Bed?

If you are not eating enough during the day and are in a caloric deficit, you will have the munchies or hunger pangs at night because your body is trying to urge you to eat more calories.

Even if you don’t have physical hunger at night, emotional hunger or craving a snack at night is quite common.

For example, stress, whether from physical causes such as strenuous workouts or mental and emotional challenges, increases levels of the stress hormone cortisol, which can stimulate appetite.²Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight.Obesity,25(4), 713–720. https://doi.org/10.1002/oby.21790

12 Ideas for Healthy Late Night Snacks for Weight Loss

Here are a few ideas for healthy evening snack ideas to help you reach your weight loss goals.

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#1: Hummus

Hummus is a nutritious condiment or dip made from chickpeas, tahini, and olive oil. Other flavorful ingredients include lemon juice, garlic, black pepper, and roasted red peppers.

The healthiest option is to dip vegetables like broccoli and cauliflower florets, carrots, celery, pepper strips, cucumbers, and zucchini in hummus because you will get all of the beneficial vitamins, minerals, and high-fiber in the vegetables with very few calories.

Another low-calorie snack option is to dip mini rice cakes, whole-grain crackers, pretzels, or pita bread into hummus.

#2: Fruit

Fruit can be a great late night snack for weight loss as long as you aren’t on the keto diet or a very low-carb diet. It’s best to choose low-sugar fruits or to pair the fruit with a little bit of protein and/or fat to improve satiety and prevent spikes in your blood sugar levels.

Watch out for dried fruit, which is packed with calories, and stick to fresh fruit.

For example, pair apple slices or bananas with peanut butter or almond butter, or have a handful of blueberries with almonds or pistachios on the side.

#3: Cottage Cheese or Greek Yogurt

A good bedtime snack can be Greek yogurt or cottage cheese with berries, slivered almonds, and a sprinkle of flaxseeds and cinnamon.

Cottage cheese and Greek yogurt are packed with satiating protein,⁵Leidy, H. J. (2014). Increased dietary protein as a dietary strategy to prevent and/or treat obesity.Missouri Medicine,111(1), 54–58. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/ making them filling options for bedtime snacks for weight loss.

For example, a serving of low-fat cottage cheese, which is 4 ounces, has only 80 calories and 14 grams of protein.

Therefore, you can have a full cup and get a whopping 28 grams of protein for only 160 calories.

Plain Greek yogurt provides 23 grams of protein and only 133 calories in one cup (8 ounces or 227 grams).

Dairy products also contain tryptophan, which can promote restful sleep.

A small sprinkle of flaxseeds or Chia seeds will add some protein without adding a significant number of calories, and you can add cinnamon, and low-sugar fruits such as strawberries, raspberries, and blueberries for a dash of sweetness.

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#4: Lean Protein Shake

Making a simple protein shake with unsweetened almond milk and your favorite protein powder is an easy way to make a quick low-calorie night time snack for weight loss.

You can add half a banana or one tablespoon of nut butter if your calorie needs are higher or you didn’t eat enough during the day.

#5: Zucchini or Sweet Potato Muffins

You can make veggie-packed muffins for a healthy dessert for weight loss.

Use zucchini, sweet potato, or canned pumpkin instead of some of the oil and added sugar. You can also add flaxseeds and chia seeds to boost the amount of fiber, protein, and omega-3 fatty acids.

#6: Air-Popped Popcorn

Air-popped popcorn is low-calorie but will give you that satisfying crunch we often crave in a late-night snack when you have the munchies before bed.

Popcorn contains only 30 calories per cup, so you can enjoy a pretty big portion size as you watch TV without downing hundreds of calories as you might with chips, nuts, or crackers.

Plus, popcorn provides a little bit of fiber (about as much as an apple in a 3-cup serving), antioxidants, and polyphenols.

To flavor the popcorn without adding all the calories and fat from oil or butter, add a dash of avocado oil and sprinkle the air-popped popcorn with nutritional yeast. This superfood has a Parmesan cheese-like flavor and is packed with B vitamins.

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#7: Roasted Chickpeas

Instead of crunching on chips or pretzels, you can oven-roast chickpeas and season them with cinnamon if you have a sweet tooth, or go the savory route with salt, pepper, garlic powder, or chili powder.

You’ll get protein, fiber, and complex carbohydrates, making it a healthy weight loss snack.

#8: Low-Fat Chocolate Milk

Low-fat chocolate milk contains protein, carbohydrates, and calcium without a ton of calories.

#9: String Cheese With a Few Nuts or a Piece of Fruit

Most strong cheeses are relatively low-fat and a great high-protein snack. Pair it with a few of your favorite nuts like almonds, pistachios, walnuts, or a piece of your choice fruit.

#10: Mustard With Whole-Grain Pretzels or Veggies

Although mustard likely isn’t going to be a late-night snack food you dump into a large bowl and then enjoy with a spoon, this flavorful condiment is very low in calories.

For this reason, using mustard as a dip or seasoning your food with mustard instead of a calorie-laden sauce like teriyaki sauce, barbecue sauce, mayonnaise, peanut sauce, or even ketchup can be a healthier, low-calorie alternative to help you stick within your daily calorie targets.

Plus, you can dip veggies, a good source of fiber, into mustard instead of a calorie-laden dressing like ranch for a healthy late night snack.

The number of calories in a serving of mustard varies depending on the specific type of mustard you are eating and the brand you choose. Still, usually, 1 teaspoon (6 g) contains about 3.66 calories.

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#11: Pickles

Like cucumbers, pickles are a very low-calorie food and can be a more appealing snack food than chomping on a cucumber, particularly if you are accustomed to salty snacks like chips and pretzels.

You can also use pickles to add a salty, briny, tangy flavor to sandwiches, burgers, and other dishes instead of higher-calorie toppings like cheese.

Fermented pickles also provide probiotics, the beneficial bacteria that reside in your gut and help improve digestion, immune health, and nutrient absorption.

Plus, with only about 12 calories per 100 grams of pickles, you can enjoy several pickle spears without adding many calories to your day.

For a more filling, healthy evening snack, pair a few low-sodium pickle spears with an ounce of your favorite cheese.

Cheddar cheese, for example, is quite high in protein, which can help you stay full through the night without consuming a ton of calories.

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#12: Sugar-Free Jello

Although certainly not nutritious or recommended as part of a “healthy diet,” one serving (117 grams) of sugar-free jello provides about 23 calories.

However, remember you’ll get no nutritional value or health benefits, and artificial colors and sweeteners are unhealthy. Still, this is a potential option if you’re craving a very low-calorie late-night sweet snack.

Before bed, avoid high-sugar snacks like fruit juice, ice cream, cookies, high-sugar fruits like bananas (unless paired with healthy fat and protein like peanut butter or almond butter), candy, pudding, fruit snacks, or sweetened applesauce and sweetened yogurt.

For healthy eating habits and overall wellness, speak with a registered dietitian or nutritionist to help set you up with a diet that works for you and your goals.

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References

1
Centers for Disease Control and Prevention. (2019).FastStats – Overweight Prevalence. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/obesity-overweight.htm
2
Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight.Obesity,25(4), 713–720. https://doi.org/10.1002/oby.21790
3
Sae-Teaw, M., Johns, J., Johns, N. P., & Subongkot, S. (2013). Serum melatonin levels and antioxidant capacities after consumption of pineapple, orange, or banana by healthy male volunteers.Journal of Pineal Research,55(1), 58–64. https://doi.org/10.1111/jpi.12025
4
Lin, H.-H., Tsai, P.-S., Fang, S.-C., & Liu, J.-F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems.Asia Pac J Clin Nutr,20(2), 169–174. https://apjcn.nhri.org.tw/server/apjcn/20/2/169.pdf
5
Leidy, H. J. (2014). Increased dietary protein as a dietary strategy to prevent and/or treat obesity.Missouri Medicine,111(1), 54–58. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/