Late-night hunger can be tricky when you're trying to lose weight. Eating the wrong foods can lead to blood sugar spikes, cravings, and disrupted sleep, but the right nighttime snacks can support your metabolism, curb hunger, and even help with muscle repair.
If you find yourself needing a little something before bed, opt for snacks that are high in protein, healthy fats, and fiber to keep you full without derailing your progress. Here are some of the best choices:
1. Bone Broth
Sipping on warm bone broth is a cozy, nourishing way to end your day. It’s rich in collagen, which supports gut health and skin elasticity, and contains essential amino acids that aid in muscle repair. The protein content helps keep you full while the warm temperature is soothing, making it a perfect late-night choice.
2. Hot Chocolate (Protein-Packed & Sugar-Free)
Craving something sweet? A cup of hot chocolate made with unsweetened cacao, almond milk, and a scoop of collagen or protein powder is a satisfying way to wind down. For an added boost, mix in bone broth instead of water or regular milk—it blends surprisingly well and enhances the drink’s protein and collagen content. If you prefer a creamier texture, use almond milk or grass-fed half & half for extra richness. Cacao also contains magnesium, which promotes relaxation, while the protein helps balance blood sugar and keeps you full longer.
3. Cottage Cheese with Cinnamon & Nuts
Cottage cheese is high in casein protein, a slow-digesting protein that helps with overnight muscle repair and satiety. Sprinkle it with cinnamon (which can help regulate blood sugar) and add a few walnuts or almonds for healthy fats.
4. Chia Pudding
Chia seeds are packed with fiber, omega-3s, and protein, making chia pudding an ideal late-night snack. Mix chia seeds with unsweetened almond or coconut milk, let it sit for a few hours, and top with a sprinkle of cinnamon or a few berries. It keeps you full without spiking blood sugar levels.
5. Protein Shake with Almond Butter
A simple protein shake made with unsweetened almond milk, a quality protein powder, and a spoonful of almond butter can keep hunger at bay while also supporting muscle recovery. The healthy fats from the almond butter provide sustained energy without disrupting sleep.
6. Turkey Roll-Ups
Turkey is high in tryptophan, an amino acid that helps produce melatonin, your body’s natural sleep hormone. Wrap a few slices of turkey around cucumber or avocado for a satisfying mix of protein and healthy fats.
7. Grass-Fed Greek Yogurt or Skyr with Pumpkin Seeds
Opt for grass-fed plain Greek yogurt or unsweetened Skyr, both of which are high in protein, probiotics, and essential nutrients. These options support gut health, keep you full, and provide a creamy, satisfying texture. Top with a handful of pumpkin seeds for extra magnesium and zinc, both of which support relaxation and restful sleep.
The Bottom Line
Choosing the right nighttime snack can help you stay on track with your weight loss goals while promoting better sleep and overall wellness. Focus on protein, fiber, and healthy fats to curb cravings and keep you satisfied until morning.
If you’re looking for more personalized guidance on your weight loss journey, book a coaching session with me and let’s create a plan that works for you.
What’s your favorite healthy nighttime snack? Let me know in the comments!
Sweet dreams,
Amanda