A serving of 4 whole-wheat crackers (16 grams) and one stick of reduced-fat cheddar cheese (28 grams) is around 150 calories (30, 31). Some snacks even contain compounds that may help you sleep better (5). 14. Learn about turning your fridge into a strategic weapon for making the most of…. Strawberries are an excellent source of vitamin C and contain a notable amount of melatonin (9). The combo of protein from cheese and carbs from crackers supports steady blood sugar levels and the production of sleep-supportive brain chemicals. Magnesium has been linked to good sleep, since it may support your body’s production of melatonin (14, 15, 16). It may require a little more work than swinging through a fast food joint, but the payoff is the seriously delicious satisfaction of knowing you’re feeding yourself well (and making healthy leftovers for tomorrow). Edamame, which are unripe, green soybeans, can be purchased fresh or frozen. Here's how it can boost your sleep quality and mood. At that rate, you could enjoy two cups and still stay well below the recommended 200-calorie limit for late-night snacks (46). Feel free to omit the sour cream if you’re dairy-free or counting calories. Avoid sugar, spicy things and meals too big to digest comfortably. 31. This recipe provides a less expensive way to get that salty-caramel flavor year-round! Black Bean QuesadillasWhen they’re homemade, quesadillas are healthy meals (or snacks!) This recipe calls for baking, not frying (without sacrificing any flavor!). Avocado QuesadillasAvocado plus melted cheese equals healthy fats, protein, and (thanks to the tortilla) carbs. The Perfect Homemade LatteThis recipe is super simple, and gives an energy boost from caffeine without a sugar crash later on. Snacks that offer a balance of carbs and protein like whole-grain crackers and cheese support consistent blood sugar levels (28). Fortunately, if you’re truly hungry, a small, nutrient-rich snack under 200 calories is generally fine at night (4). A rainbow of sliced veggies satisfies your cravings for crunch, but they’re even better with a side of creamy, salty hummus for dipping. That depends. They are so much better than other unhealthy options like processed or packaged foods. Whether you get home late from work and have to eat dinner when you’re usually going to bed, watch a movie late and snack on popcorn , or feel the need to graze on food to stay awake on a late study night, there’s a … If you don’t have much of a sweet tooth, try lightening up the sweeteners in this recipe to save both calories and your blood sugar. These are some wholesome ways to manage your late night cravings without doing too much harm to your health. Two peeled kiwis pack only 93 calories, 5 grams of fiber and 190% of the recommended daily intake (RDI) of vitamin C (17). 11. Sprinkling it with 1 tablespoon (9 grams) of raisins adds 27 calories (32, 33). 43. This simple version packs plenty of antioxidants for genuine health-boosting goodness. The fruit was put to the test in a study in 24 adults with sleep difficulties. For a simple, late-night snack, toss fresh or thawed, shelled edamame with a bit of salt and pepper. This recipe provides a healthy vegetarian dish that can be cooked up in a flash. In food and in life, balance is everything. You can also think outside the box by turning cooked barley or whole-grain rice into hot cereal with the addition of milk and toppings like cinnamon, nuts or dried fruit. Your stomach is rumbling. Blend everything together and you can even throw in … For example, keep some hard-boiled eggs on hand in your refrigerator for a quick snack or to turn them into egg salad as a spread for crackers. All rights reserved. Tart cherries and their juice make an ideal late-night snack since studies suggest they may help you sleep better. A 1-ounce (28-gram) serving of pumpkin seeds has 146 calories. If you’re looking for a large snack serving that doesn’t pack a lot of calories, reach for fresh strawberries. Egg and Avocado SandwichSuperfood avocado automatically ups the nutrition profile of this sandwich… and its natural creaminess will make cheese seem almost subpar in comparison. Your body uses this amino acid to make both serotonin and melatonin, which aid sleep (25). When choosing the perfect midnight snack, nutritionists advise to go for something with complex carbs and some protein to keep you full and satisfied. And foods with a lot of oil or fat (like deep-fried anything) will also take forever to digest. Stir-frying the chicken is healthier than sticking it in the deep fryer, while your mind can rest easy with this sauce made from whole, natural ingredients. Plenty of eggplant provides vitamins K and B6, thiamin, folate, potassium, manganese, and fiber. Besides supplying healthy fats, B vitamins and minerals, certain trail mix add-ins may even support sleep. Certain foods and drinks (like nuts, fish, and tea) can help you sleep better. 41. 39. You don’t even need to cook them. 32. Keep in mind that brie and other types of soft cheese are not recommended for pregnant women. Share in the comments below, or get in touch with us on Facebook! 6. One large egg has just 72 calories and supplies 6 grams of hunger-satisfying protein, including 83 mg of tryptophan (45). While calorie-counting can be a buzzkill during holiday season, you should at least know what you’re eating. Pumpkin seeds are rich in magnesium and tryptophan, which may help support sleep, particularly when eaten with carbs, such as raisins or fresh fruit. RELATED: This Seemingly Healthy Snack Is Actually Pretty Bad for You, According to a Nutritionist. The choice is yours, without any of the side effects of sugary syrups! Healthy Baba Ghanoush (Eggplant Dip)Baba Ghanoush can prove even more addictive than hummus, but given that many store-bought versions include more mayonnaise than eggplant, it’s not always the healthiest choice of dip. 30: Egg-Sausage Fry-up Broil 4 breakfast sausages and 2 halved tomatoes, cut-side up, in an ovenproof skillet until golden. A 1-ounce (28-gram) serving of pumpkin seeds has 146 calories and provides 37% of the RDI for magnesium, which has been linked to better sleep (14, 15, 42). Our website services, content, and products are for informational purposes only. 21. Don’t settle for overnight oats and oatmeal. If you’re truly hungry late at night — rather than just bored or stressed — eating a snack under 200 calories shouldn’t tip the scales. Our content does not constitute a medical consultation. Related: Delicious Snack Recipes That Are Perfect for Any Mood. In other words, eating a protein-rich midnight snack will help you make it until morning. A milk-based smoothie supplies protein for muscle repair and tryptophan, which is used to make sleep-promoting brain chemicals. Adding raw honey boosts sweetness without processed sugars. The addition of cauliflower or white beans enables an even creamier texture and many more nutrients than a powdered cheese packet. https://greatist.com/eat/healthy-recipe-alternatives-to-late-night-snacks The best part about kale chips (besides their addictive crunchiness) is that they can take on any type of flavor, from lemon to garlic to miso, and still be completely wonderful. The body's internal clock regulates calorie expenditure very differently at night vs. day. Caprese OmeletQuality is key here, as juicy tomatoes, fresh mozzarella, and fresh basil all shine at the peak of their freshness. Healthy Peanut Butter, Banana, and Honey MilkshakeThe textural interplay between the creamy peanut butter and banana base and the crunchy cacao nibs is simply amazing. Oatmeal Mini PancakesOatmeal’s versatility is often underrated—here, the oats add a nice textural contrast to these dense pancakes. British Journal of biomedical science, 1994 Sep;51(3):260-70. 27. Smoothies are an easy and tasty way to sneak in protein-rich milk before bed. This article lists 17 evidence-based tips to sleep better at night. Many people eat late in the evening or during the night, which can lead to weight gain. After two weeks, an on-site sleep test showed that those drinking cherry juice slept nearly one and a half hours more at night, compared to the placebo group (8). Greek Yogurt Blueberry PancakesBetween protein-packed Greek yogurt and antioxiant-rich blueberries, this recipe packs a lot of health benefits without the processed ingredients so often found in pancake mixes! To avoid salmonella poisoning, try out this egg-free version of a sweet classic. 37. Weeknight Black Bean TacosDon’t let the concept of a vegan taco deter you from this recipe. Psychological: There are few studies done on psychological junk food cravings that are experimental, however, psychologists have done correlational research by observing trends in people who have a tendency to eat junk food at night. This fuzzy-skinned, sweet-tart fruit is nutritious and figure-friendly. Goji berries also contain a bit of melatonin, which may help you sleep (26). They’re also a natural source of serotonin, which promotes relaxation and helps curb appetite. Protected: test portfolio blog . The butternut squash adds plenty of nutrition while tinting the dish a vibrant yellow. There is mixed advice about how much, which types, and when certain foods should be eaten to promote sleep. If yogurt is your snack of choice, opt for plain and flavor it with unsweetened fruit, such as berries or peaches. One-fourth cup (30 grams) has 130 calories (10). Is Splendid Spoon Worth It? 9 Healthy Snack Ideas for Work Because Who Needs the 3 p.m. Slump? I would suggest getting some kind of whole grain cracker. Magnesium has become a popular sleep aid. By. Tart cherries contain the sleep-promoting hormone melatonin, but only a relatively small amount. Core and slice apples to make these tasty treats. Still, it’s encouraging that tryptophan from a food, such as pumpkin seeds, may have a similar effect to pure, supplemental tryptophan. Besides, the combination of rice, beans, and lean protein in this recipe need no additions (and ensure long-lasting energy). 34. 16. 25. Almonds and almond butter supply some melatonin as well. 46. Amazing Cheddar SlidersWhile double-decker cheeseburgers are certainly delicious, they aren’t the best “snack” if you’re looking to stay awake for an all-nighter. 47. Dried fruits, nuts and seeds are typical healthy choices. Many people think eating before bed leads to weight gain and poor health. After consulting some expert sources, we’ve found the 20 best healthy midnight snacks that, honestly, we’d eat any time of day. “Tart cherry juice is rich in melatonin ― the sleep hormone ― and has been shown to aid sleep,” says Jezek-Arriaga. We have limited late-night options. Larger studies are needed to confirm these results. One ounce (28 grams) of shelled pistachios, which is about a handful, has 160 calories and about 6.5 mg of melatonin (9, 21). It’s also rich in calcium, which has been linked to better sleep. These are just as addictively chewy and sweet, but without the scary ingredients. Vegan Single-Serve Oatmeal Chocolate Chip CookieThese cookies would be healthy enough to eat for breakfast. People in the placebo group reported no such benefits (27). Cookie Dough Greek YogurtGiven that this recipe features Greek yogurt as its base, it’s much healthier than eating spoons of raw cookie dough. 38. (Seriously, they fit in your laptop bag, purse, workout bag or backpack just as easily as the prepackaged stuff.) Plus, they’re generally a healthier choice than cold, more refined products. 28. 45. Lemon, White rice, Salt, Pepper, Cheese and Butter. Creamy Butternut Squash Macaroni and CheeseFor a slightly gourmet twist on mac ‘n cheese, this butternut squash version, with its combination of Gruyere and Romano cheese and crunchy Panko breadcrumbs, is exceptional. For example, blend 8 ounces (240 ml) of low-fat milk with 2/3 cups (110 grams) of frozen pineapple for a tropical treat with only around 160 calories (23, 24). Chicken is a notable source of tryptophan, which is needed for making melatonin. Adding crunchy cacao nibs would be a perfect add more texture to this recipe. Then add 1 tablespoon of honey and 4 strawberries. If you’re Paleo, roast two whole portobello caps ahead of time and use them as buns instead! Eating heavy, spicy, or high-fat foods before bed may cause your sleep to be disturbed, leaving you feeling restless and tired the next day. Light and Healthy Vegetarian Lo MeinLo mein is such a wonderful mix of textures that its ingredient list should be just as lovely! Just add nutritious toppings or fillings, such as hummus and leftover chicken breast, and enjoy. Holiday Portion Patrol: What Does One Serving Look Like? A 6-ounce (170-gram) container of plain, nonfat yogurt has 94 calories. Learning to love vegetables was a struggle, but Daily Harvest's soups, harvest bowls, and smoothies have been a game changer. The oats and raisins provide wonderful texture to contrast the crunchy fruit. Healthy Sour Watermelon GummiesThese addictive (and Paleo!) Measure your trail mix portions to avoid excess calories. 35. Healthy Baked Sweet Potato FriesFrench fries are undoubtedly addictive, especially the ones served at late-night eateries. Dried cranberries supply melatonin as well (9, 25). If you need something a little heartier, try adding leftover chopped chicken breast, leafy greens and dried cranberries. We know meal prep is essential to upholding our healthy-eating goals, but sometimes you just don’t have the goods. 2. One small banana dipped in a tablespoon (16 grams) of unsweetened almond butter is a tasty, 165-calorie pairing that may even help you sleep (10, 11). That means no middle-of-the-night cake, as tempting as it may be. Raw Cookie Dough MilkshakeThe more cookie dough chunks, the better, but store-bought cookie dough often contains plenty of scary chemicals. Roasted Garlic, Sun-Dried Tomato, and White Bean DipThe rich flavors of this bean dip will shine on any dipping “instrument,” from whole-grain chips to red pepper slices. However, this is not necessarily true and seems to depend on the individual. To make this recipe even healthier, use a whole-wheat bun or skip it in favor of lettuce for added crunch. Photo: Liz Andrew/Styling: Erin McDowell 1. The creaminess of the white beans pairs beautifully with the savory flavors of the sun-dried tomatoes and garlic. One three-quarter cup (175 grams) of cooked oatmeal made with water averages 124 calories. For comparison, the amount of melatonin typically recommended to aid sleep is 0.5–5 mg (8). This tasty snack is extremely clean and high in protein. 51. But this recipe packs plenty of authentic flavor thanks to the poblano chiles. 33. Prepare whole grains that require longer cooking times in advance and store them in your fridge for a few days. Midnight Snacking Is Bad for Your Brain ... That means the memory function of the brain is affected by food, and late eating produces an internal misalignment in the body. Green soybeans, known as edamame, are a good source of protein, including the amino acid tryptophan. What’s more, they have anti-inflammatory benefits and may offer protection against inflammation-related conditions like arthritis and heart disease (6, 7). Serotonin also helps curb carb cravings (19, 20). Flourless Pumpkin Spice PancakesSuperfood pumpkin is hardly a seasonal vegetable—it’s so packed with vitamin A that it deserves to be eaten all year round! Welch, RW, Human Nutrition Research Group, University of Ulster at Jordanstown, Newtownabbey, Co. Antrim, Northern Ireland, UK. The recipe calls for pepper jack cheese, but this can be omitted if you’re vegan or dairy-free. Flavor as you desire: Mint chocolate chip latte, anyone?