what is the best snack before bed

What Is The Best Snack Before Bed

Are you concerned about your weight and want to keep a good figure? Or on a diet trying to shed some extra pounds? Then you know how hard the evenings might be. I know!

>> You watch your diet all the day and are determined to eat healthy. But then the night comes and you have cravings or feel hungry.

>> Or you had very small portions during the day so your body isn’t satisfied and keeps telling you that you need more.

There is a solution. Snacks that you can have late evening or at night without worrying about calories.

What Is The Best Snack Before Bed

There used to be a recommendation that if you wanted to lose weight you shouldn’t eat after 6 p.m. That is really a myth. What if you go to bed at midnight or even later? Why should you starve?

Of  course, there is a big difference in what you have: a bag of chips or milk chocolate are definitely not anything that wouldeggs are one of the best snacks before bedtime help you lose weight nor keep your body in shape.

But there are healthier options and there’s nothing wrong with them.

What should you look at when having a late night snack? That it should be low carb.

So what foods should you choose?

Foods that are low carb so you don’t have to worry about gaining pounds afterwards.

Snacks That Are Low Carb:

  • milk
  • cheese
  • beef, pork or poultry
  • fish or seafood
  • eggs
  • protein drink
  • protein bar


lean meat with vegetables only is a great food to have if you are hungry at night

You can add some vegetables to any of these snacks if you wish and if it goes together well. I guess you won’t eat a tomato with a protein bar, but who knows? It’s only up to you.

If you are really hungry, I would suggest you to have meat, fish or eggs. They will fill you up and you won’t crave for more food.

Yogurt or milk won’t probably make you feel much satiated.

What To Avoid

Simple rule is: Never go for highly processed foods like cookies, cakes, ice cream or chocolate. Dark chocolate with high percentage of cocoa is exception.

You might be also interested what foods or snacks can support our sleep.

How? Due to their natural content of melatonin.

Foods that contain melatonin (low carb):

  • Vegetables (asparagus, tomatoes, olives, broccoli, cucumber)
  • Nuts (peanuts, walnuts)
  • Seeds (flax seeds, sunflower seeds, mustard seeds)


All these three options are low carb and they are my favourite dinners. You can’t get wrong with them, unless you stuff yourself with a huge portion but all of them are full of protein so they are extremely filling.

1. Nuts

Nuts are actually one of the best snacks you can have. Not only are they low carb, they also contain healthy fats and some almonds are an excellent source of healthy fats and proteins of them are high in omega 3 fatty acids that are great for your overall health.

I often have nuts for dinner. Just a bowl of nuts and seeds, sometimes in a mixture with dried fruits, sometimes a Greek yogurt with a few nuts only. It is more filling than you would think.

What are the top low-carb nuts?

  • Pecans
  • Brazil Nuts
  • Macadamia Nuts
  • Walnuts
  • Hazelnuts
  • Peanuts
  • Almonds.

Be careful with salty nuts though! Not just because of the salt but because you might find them tastier and eat more of them. It is also good to bring out a smaller bowl of nuts instead of opening a pack as you might end up eating it all.

So nuts are a really good option

2. Eggs

Having a few eggs may look rather like a meal than a small snack but they are healthy, low calorie, low carb (actually no carb!) and you can have them even at midnight!

Eggs contain plenty of protein and fat and only trace amounts of carbohydrates. They are very nutritious, a rich source of fat-soluble vitamins A, D, E and K as well as vitamins B6, B12, selenium, zinc, iron and copper. Egg yolks contain more calories and fat than the whites but you don’t have to worry about anything with eggs.

Due to the fact they are rich in protein, they make you feel full. But being low-carb, they won’t make you gain weight.

Eggs with a vegetable salad or just a few tomatoes, peppers or any vegetables are a great late night snack.

3. Yogurt

This is my favourite dinner as well. Greek yogurt with a handful of nuts (could be seeds as well) spiced up with cinnamon and cocoa powder. I have always loved adding cocoa powder to yogurt or protein drink and only lately I discovered that it is very healthy! 
greek yoghurt with berries is an excellent snack before going to bed

Cocoa is supposed to to decrease inflammation, improve heart and brain health, blood sugar and weight control and healthy teeth and skin. Make sure the cocoa powder you use is non-alkalized. It is also interesting that cocoa products might aid weight control in spite of the fact that chocolate is more often associated with weight gain.

A study consisting of several weeks with men and women aged 19-67 found that a group given 42 grams of chocolate with 81% cocoa content per day lost weight faster than the regular diet group.

Would you believe that cocoa products are associated with a lower weight? If you add cocoa to your diet, it may help you achieve faster weight loss. But we are talking about cocoa powder or chocolate with high cocoa content.

So having a yogurt with cocoa powder or hot chocolate made of cocoa powder and milk, without sugar, is a perfect choice! Another snack you can have even at midnight without worrying about your weight!

You can also add some berries but only a few, like on the picture above. Berries do not contain many carbs but still more than most vegetables.

Some other good snacks before bed:

  • Avocado with cheese.
  • Zucchini sticks with peanut butter.
  • Butter-fried green cabbage with cheese.
  • Carrot sticks with prawn cocktail.
  • Cucumber sticks with greek yoghurt spiced up with garlic.
  • Olives with cheese.
  • Greek yogurt with blueberries.

All these options are great for a low carb diet. However, even if you don’t watch the amount of carbs in your diet but just want to stay in shape, you can rest assured that none of the snacks above will add additional pounds to your body. Rather the contrary!

So my best recommended snack before bed is either a handful of nuts, a couple of eggs (best with vegetables) or a yogurt.

What is the best snack before bed for you? Do you have cravings at night or have a sweet tooth? Share your experience or ask me anything in the comments!


6 thoughts on “What Is The Best Snack Before Bed

  1. Thank you so much for such an informative post! Sometimes before I go to beed I just want to eat a little something. Not too big because of the acid reflux, but something to just makes me sleep snooze and sound. 

    I love both Macadamia and pecan. They are just so tasty and have a sweet taste to it almost like a dessert and decadent as well. Avocado before bed sounds so good, yum. Will try all your recommendations 🙂

    1. I am glad you found the information useful, Nuttanee. I am a night owl so sometime I also eat a few nuts or some other little snack at midnight. Having these natural deserts, we don’t need to worry about our weight 🙂

  2. I like your tips, they are really helpful and thoughtful. 

    Sleeping healthy and sound should be something we look forward to but sometimes I sleep poorly and I can get up up to twice before it’s morning. 

    I will implement these tips before going to bed henceforth and hopefully I get lots of improved sleep. 

    I am not really interested in burning calories or losing weight as I have a high metabolism, all I care about is a really sound sleep. 

    Thank you very much for the wonderful tips.

    1. Then the foods that are naturally rich in melatonin should be your choice, Sam. I am glad I could provide you with this information. Hopefully you can get better sleep soon!

  3. Thank you for this post! This is very helpful. My husband gets home from work around 3 pm so he doesn’t eat lunch at work. He eats around 4 pm which is an hour before dinner. Of course, he is not hungry at dinner time. He gets hungry around 9 or 10 pm. Now, I can suggest some healthy snacks for him to eat late and we don’t have to worry about his gaining weight.

    This is helpful for me too. Sometimes I get hungry before bed. Unfortunately, I usually eat a slice (or two) of bread with something spread on it or some crackers. Now, I can make a better choice. Thank you!


    1. I’m happy I could help with this information, Lana! It really makes a difference if you have a slice of bread with something or a more protein-packed snack. Proteins are more filling so you are not tempted to have another piece of it (like with bread or crackers).
      The things is we have to be prepared for these situations and have enough of such high-protein foods or snacks. Then we can satisfy our late night needs or cravings and not worry about weight 🙂

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