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Bedtime Snacks: 10 Quick and Healthy Ideas

Many active kids need a bedtime snack to hold them through the night, especially during growth spurts.  When the weather is warm and the sun stays up later, I know my kids want to spend every waking second outside playing.  Often when they come in, they will ask for a snack before going to bed.  This is our top 10 healthy bedtime snacks as well as a few guidelines. 

1) Plan a bedtime snack 45 minutes - 1 hour before bedtime.  This way you will make sure the food has time to settle, and there is ample time to brush their teeth!

2) A good bedtime snack should have a carbohydrate and a protein.  The carbohydrate will help boost serotonin production, and the protein will help keep them full.

3) You should keep the snack small.  This isn't another meal, just a snack to tide them over and help get them to sleep.

4) Only give them a snack if they are hungry, not out of habit.

Top 10 Bedtime Snacks:

Whole Grain Crackers and Cheese


Peanut Butter and Fruit Sandwich

peanut butter and strawberry sandwich

Oatmeal with Nuts and Dried Fruit


Boiled Egg, Cheese Quarter and 1/2 Slice of Toast


Apple or Banana Slices dipped in Peanut Butter


Cottage Cheese and Fruit


Yogurt Cheese Spread on an English Muffin

Yogurt Cheese English Muffin

Homemade Granola Bar


Cucumber Rounds with Greek Yogurt and Rice Crackers

Healthy Bedtime Snacks

Whole Grain Cereal and Milk


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05/15/2012 5:30am
Wow, this is awesome! I love these recipes! Thanks
05/15/2012 6:37am
great! but those servings look HUGE
05/15/2012 7:50am
Thanks for the great ideas, my girls are ALWAYS hungry before bed. :)
05/17/2012 9:29am
Nevermind the kids. These look great for my snacking. Lori
05/21/2012 6:46am
[...] 10 Quick and Healthy Bedtime Snacks [...]
06/15/2012 7:10pm
[...] via Lisa on [...]
01/13/2013 8:09pm
Hi, I am no scientist but i have been studying a bit on bedtime snacks. As a rule, avoid any spicy foods, citrus fruits, tomato sauce, and other foods that cause indigestion and possibly heartburn as well. In addition to spicy foods, fatty foods will also hinder your ability to get a good night's rest since they are harder on your digestive system, and therefore making it more difficult to sleep. Opt for small snack portions (200 calories or less) of easily digestible foods instead 1 cup of plain oatmeal with 1 sliced banana (171 calories) 1 cup of Corn Flakes with 1 cup of fat-free skim milk (192 calories) 1 banana with 1 tablespoon of creamy no salt peanut butter (184 calories) 1 slice of whole wheat toast topped with 1 small slice of low-fat cheddar cheese (117 calories) 1 rice cake topped with 1 tomato slice and 1 slice turkey breast (60 calories) as research shows that potassium is an important mineral for deep sleep. They also contain tryptophan, which will help you drift into dreamland even quicker. (A banana is a very good source of pottasium)Other serotonin-inducing foods include poultry, oats, and honey. So try subbing-in some of these foods into your late night snack whenever possible.
02/25/2013 2:18pm
I love these recipes!
03/07/2013 2:04pm
These are amazing recipes thanks!
06/05/2013 8:11pm
LOVE IT thank you helped a lot

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