20 Healthy Foods to Curb Late-Night Cravings

Sometimes those late-night cravings hit hard, and it’s tempting to grab something unhealthy, but there are better ways to satisfy your hunger without ruining your progress. The right snacks can not only curb your hunger but also help you sleep better and avoid that midnight binge. The key is choosing foods that are light but filling—packed with protein, fiber, or healthy fats. Here’s a list of snacks that will keep those late-night munchies in check while still being delicious and good for you.

Almonds

A handful of almonds can quickly satisfy late-night hunger. Rich in magnesium and healthy fats, almonds help relax muscles and support sleep. They’re also high in protein, which stabilizes blood sugar and keeps hunger at bay. With just 200 calories per serving, almonds are a nutrient-dense snack that won’t weigh you down. Their melatonin content further aids in sleep regulation. Keep a small portion handy to prevent overeating​.

Kiwi

Kiwi is one of the best fruits to eat before bed, thanks to its high vitamin C content and natural serotonin levels. Eating two kiwis provides only 93 calories and can help you fall asleep faster by promoting relaxation. The fiber in kiwi also helps with digestion, keeping your gut healthy and preventing hunger pangs during the night. It’s a hydrating, low-calorie option that satisfies cravings without guilt​.

Whole-Grain Crackers and Cheese

The combination of whole-grain crackers and cheese provides a balance of carbs and protein to curb cravings. Crackers with complex carbohydrates are digested slowly, and cheese adds filling protein and healthy fats. This duo can also boost serotonin and melatonin production, improving sleep quality. Choose low-fat cheese to keep calories in check. The fiber from the crackers also helps keep you satisfied until morning​.

Oatmeal

A warm bowl of oatmeal is not just for breakfast—it’s perfect for curbing late-night cravings too. Oatmeal contains complex carbohydrates that help release serotonin, a hormone that relaxes the body. The fiber keeps you feeling full, while the whole grains promote stable blood sugar levels throughout the night. For extra flavor and nutrition, top it with a handful of berries or nuts. Just be sure to skip the sugary toppings​.

Dark Chocolate

Craving something sweet? Dark chocolate can curb that desire while also providing antioxidants. Choose a bar that’s at least 70% cacao to keep sugar levels low. Dark chocolate is known to boost serotonin levels, helping you feel calm and relaxed. It also contains magnesium, which supports sleep. A small piece can go a long way in satisfying your sweet tooth without the guilt​.

Greek Yogurt

Greek yogurt is packed with protein, making it a great option for late-night cravings. It contains casein protein, which digests slowly and keeps you feeling full through the night. Additionally, it’s rich in calcium, promoting better sleep and bone health. For a healthy and satisfying snack, pair Greek yogurt with fresh berries, which add fiber and antioxidants. The probiotics in yogurt also support digestion, helping avoid discomfort after a late-night snack. Opt for plain, unsweetened varieties to keep sugar levels low​.

Cottage Cheese

Cottage cheese is rich in casein protein, which digests slowly and can help you feel full throughout the night. It’s also low in calories and high in calcium, promoting healthy bones and better sleep. For a balanced snack, pair it with a few slices of cucumber or tomatoes, which add hydration and fiber. Cottage cheese also contains tryptophan, an amino acid that aids in the production of melatonin​.

Popcorn

Air-popped popcorn is a great low-calorie option to satisfy late-night hunger. It’s high in fiber, which helps keep you full, and low in calories, with only about 62 calories per two cups. Popcorn also has a crunchy texture that can curb your craving for chips or other unhealthy snacks. Make sure to skip the butter and opt for seasoning with a drizzle of olive oil or light herbs for added flavor​.

Hummus and Veggies

Hummus, made from chickpeas, is rich in fiber and protein, making it a great option for a late-night snack. Pair it with vegetables like carrots, cucumber, or bell peppers for added crunch and nutrition. The combination provides a good balance of healthy fats, fiber, and hydration, which keeps you satisfied. Chickpeas also contain magnesium and tryptophan, which promote relaxation and sleep​.

Apples and Peanut Butter

Apples are high in fiber, while peanut butter adds healthy fats and protein, creating a filling combination. This snack is easy to prepare and satisfies both sweet and savory cravings. The fiber in apples keeps you full longer, while the protein in peanut butter helps stabilize blood sugar levels. Choose natural peanut butter to avoid added sugars. The combination of these nutrients also promotes a slow release of energy throughout the night​.

Turkey Roll-Ups

Turkey roll-ups are a satisfying, protein-packed snack that helps curb late-night cravings. Made with lean turkey breast and wrapped with vegetables like spinach or bell peppers, these roll-ups provide a healthy dose of protein and fiber. The protein keeps you full and helps stabilize blood sugar levels throughout the night. You can prepare them in advance and store them in the fridge, making them a convenient option for quick snacking. They’re low in calories but rich in flavor, especially when paired with a little mustard or hummus. This snack is perfect for those looking to avoid carbs late at night​.

Chia Pudding

Chia seeds are packed with fiber, protein, and omega-3 fatty acids, making chia pudding an excellent late-night snack. The high fiber content helps keep you full, while the healthy fats and protein support sustained energy release. Chia seeds also absorb liquid, creating a pudding-like texture that feels indulgent without the extra calories. Make it with almond milk or coconut milk and sweeten it with a touch of honey or fruit. Prepare it in advance and refrigerate for a quick and healthy snack to curb late-night hunger​.

Cottage Cheese and Pineapple

Cottage cheese is a fantastic source of protein, particularly casein, which digests slowly and helps you feel full through the night. Pairing it with pineapple adds a touch of sweetness while providing vitamins and fiber. This combination is low in calories but high in nutrients, making it perfect for a late-night snack. The calcium in cottage cheese also promotes better sleep by helping regulate melatonin levels. It’s an ideal balance of savory and sweet to curb those cravings without the guilt​.

Edamame

Edamame, or steamed soybeans, is a high-protein snack that’s also rich in fiber, helping to stave off hunger. It contains essential amino acids, vitamins, and minerals, including magnesium, which helps relax muscles and improve sleep quality. Edamame is low in calories and fat but filling enough to keep you satisfied until morning. You can season it with a little sea salt or chili powder for added flavor without adding unnecessary calories. It’s a nutrient-packed snack that’s easy to prepare and enjoy late at night​.

Boiled Eggs

Hard-boiled eggs are an easy and nutritious snack to curb late-night cravings. Packed with high-quality protein, eggs help control appetite and stabilize blood sugar levels. They’re low in calories, with one large egg containing about 70 calories, making them a satisfying yet light option. Eggs are also rich in vitamins, including B12, which supports energy levels. Prepare them in advance and keep them in the fridge for a quick, protein-packed snack. Their versatility also allows you to pair them with vegetables or whole-grain crackers​.

Banana with Almond Butter

Bananas are a great source of potassium and magnesium, which help relax muscles and promote better sleep. Pairing a banana with almond butter adds healthy fats and protein, making it a filling and satisfying snack. This combination also provides a balance of carbohydrates and healthy fats to curb cravings. The natural sweetness of the banana can satisfy sugar cravings without added sugars. It’s a quick, nutrient-dense snack that can help you sleep better while keeping hunger at bay​.

Avocado Toast

Avocado toast is not just for breakfast; it’s also an excellent option for curbing late-night cravings. Avocados are rich in healthy fats, fiber, and potassium, which help keep you full and support heart health. Pairing avocado with whole-grain toast adds complex carbohydrates, which are slowly digested and help sustain energy levels. The combination of healthy fats and fiber makes this snack both filling and nutritious. You can enhance the flavor by adding a sprinkle of red pepper flakes or a drizzle of olive oil. This snack is easy to prepare and perfect for when you need something satisfying late at night​.

Zucchini Chips

Zucchini chips are a healthy alternative to regular chips, offering the same satisfying crunch without the added fat and calories. Zucchini is low in calories but high in antioxidants, vitamins, and minerals, making it a nutritious choice. You can bake the chips with a little olive oil and seasoning for a flavorful snack that doesn’t weigh you down. These chips are also rich in fiber, which helps control hunger. They’re easy to make and store, so you can enjoy them whenever cravings hit​.

Roasted Chickpeas

Roasted chickpeas are a crunchy, protein-packed snack that’s perfect for curbing late-night hunger. They’re rich in fiber, vitamins, and minerals, and can be seasoned in various ways for added flavor. The fiber content helps keep you full, while the protein stabilizes blood sugar levels. Chickpeas are also low in calories, making them a guilt-free snack. You can roast them with spices like paprika or cumin for a tasty, savory treat. This snack is a great alternative to chips or other high-calorie snacks​.

Turkey Jerky

Turkey jerky is a low-calorie, high-protein snack that can curb cravings without the guilt. It’s leaner than beef jerky and contains fewer fats and calories, making it a healthier choice. Turkey is also a good source of tryptophan, which helps increase melatonin and serotonin levels, promoting better sleep. The protein content keeps you full and helps stabilize blood sugar levels. Be sure to choose a low-sodium variety to avoid excess salt intake. It’s a portable, convenient snack that satisfies hunger on the go​.

This article originally appeared on RetailShout.

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