Late-night snacking can often lead to unwanted weight gain, especially when we reach for high-calorie, sugary, or salty treats after a long day. For many people, cutting out late-night snacks altogether is challenging. Instead, the best approach is to swap those high-calorie choices with healthier, nutritious options that satisfy cravings without overloading on calories. Here are six delicious and healthy late-night snacks that can help you satisfy your hunger and keep you on track.
1. A Bowl of Cereal with Skim Milk
Cereal isn’t just for breakfast—it can make a satisfying, low-calorie late-night snack, too. Just be sure to choose cereals that are whole grain and low in sugar, like granola-based options or Kashi. Avoid sugary cereals like Cocoa Crisp or Lucky Charms, which can spike blood sugar and lead to weight gain. Pair with skim milk for added protein and calcium, without the added fat.
Tip: Try mixing in some fresh berries or banana slices for added nutrients and natural sweetness.
2. Dried Fruit or Raisins
If you’re craving something sweet, dried fruit is a better option than sugary desserts. Unlike fresh fruit, which often requires eating an entire piece, dried fruit allows you to control portions more easily. Choose options like dried apple crisps, apricots, or raisins, which offer fiber and natural sugars in moderation. Be mindful of portions, as dried fruit is calorie-dense, and try to serve it in a small bowl away from the kitchen to avoid over-snacking.
Tip: Pair with a small handful of nuts for a balanced snack that’s both sweet and satisfying.
3. Roasted Nuts
For those who crave something salty, nuts are a fantastic option. They’re packed with fiber and healthy fats, which help keep you full. A small handful (about 1 oz.) of almonds, walnuts, or pistachios is enough to curb your hunger and prevent you from reaching for high-calorie chips or pretzels. Be sure to stick to the portion size to avoid overeating.
Tip: If you still feel hungry after your nuts, have a glass of water. Thirst is often mistaken for hunger.
4. Hummus and Carrots
Hummus and carrots are a great combination for a satisfying, low-calorie snack. Hummus provides a protein boost, while the carrots offer crunch and fiber. The texture and flavor make this snack enjoyable to munch on, and you’re getting a dose of vegetables in the process. Stick to a small serving of hummus—try about 1/2 tablespoon per carrot stick—to keep the calories in check.
Tip: If you’re looking for a variation, try hummus with cucumber slices, bell peppers, or celery sticks.
5. 100-Calorie Pack of Popcorn
Popcorn can be a surprisingly healthy snack when kept in check. Opt for a 100-calorie bag, which you can find at most grocery stores. Popcorn is high in fiber and takes a while to eat, making it a great option for satisfying a late-night craving. If you want to add extra flavor, sprinkle a bit of cinnamon or a dash of paprika for a sweet or savory twist.
Tip: Avoid buttered or heavily seasoned popcorn varieties, as they can add unnecessary calories and sodium.
6. Pumpkin Seeds
Pumpkin seeds are nutritious and packed with protein and unsaturated fats, making them perfect for a quick late-night snack. These tasty seeds can curb your hunger and help prevent overeating. Roast them with a bit of sea salt, or mix with a few dried cranberries and almonds for a quick homemade trail mix.
Tip: Keep a small container of roasted pumpkin seeds in your pantry for a go-to healthy snack that’s easy to grab anytime.
Final Thoughts
Late-night snacking doesn’t have to derail your healthy eating goals. By choosing nutrient-dense options that are high in fiber and protein, you can curb hunger and enjoy a satisfying snack without worrying about extra calories. From a hearty bowl of cereal to crunchy pumpkin seeds, these healthy snacks will keep you full and happy as you wind down for the evening. So next time the urge to snack strikes, reach for one of these options and enjoy guilt-free!