Home > Recipes > 10 Quick and Healthy Bedtime Snacks
10 Quick and Healthy Bedtime Snacks
By Natalie Monson
Published on May 15, 2012
23 Comments
Simple, healthy bedtime snacks help support kids’ high-energy needs, without interfering with mealtime appetites.
While many parents strive to “close the kitchen” after dinner, the reality is that kids often ask for something to nibble on at bedtime. Stall tactic? Maybe sometimes. But kids do have high-energy needs, and especially in the summer, when the sun sets after 8pm and there’s lots of backyard play, they might really need some extra calories to sustain them overnight.
That’s why it’s good to have a plan, and serve snacks with intention. Here’s how to do it, and what to serve.
Bedtime Snacking Guidelines
These simple guidelines help kids get the nutrition they need, while minimizing the effect of bedtime snack on main mealtimes.
Serve the snack 45 minutes before bedtime. This way their bellies can settle, and there’s time for tooth-brushing.
Aim for a balance of carbs, fat, and protein. A balanced snack keeps kids’ blood sugar steady for sleep and satiety overnight.
Resist the urge to serve a big snack at bedtime. Treating bedtime snack like a meal interferes with kids’ appetites at breakfast. (Ask me how I know…)
Now on to the healthy snacks!
Ten Balanced Bedtime Snacks
Whole Grain Crackers and Cheese
Whole grains provide fiber and vitamins, and cheese adds protein, calcium, and fat. Evidence is stacking up in favor of full-fat dairy, so don’t be afraid of the fats in whole cheese
Peanut Butter and Fruit Sandwich
Fruits sweetens a peanut butter sandwich without the added sugar of jam. AND it brings fiber and antioxidants to the party. Try strawberries, blueberries, apples, or bananas.
Oatmeal with Nuts and Dried Fruit
Whole grain oats, nuts, and dried fruit make a comforting and healthy bedtime snack. If you have leftover steel-cut oats in the fridge, they’re even good cold! Just add a splash of milk.
Hardboiled Egg, Cheese, and 1/2 Slice of Toast
The ultimate make-ahead snack, hard-boiled eggs provide protein and vitamins, and cheese provides calcium and healthy fats. Stick to a small amount of toast to avoid making this snack too large.
This quick, healthy, and classic snack balances natural fruits sugars with fiber and protein in peanut butter. Substitute almond butter or sunflower butter for variety, if you like.
Cottage Cheese and Fruit
Cottage cheese is an often-forgotten option that’s SUPER high in protein. Top it with peaches, berries, or the classic pineapple for a filling bedtime snack.
Cucumber Rounds with Greek Yogurt and Rice Crackers
This is a great way to sneak a little extra veggie in before bed! Look for whole grain brown rice crackers and whole plain yogurt. Or, sub yogurt for hummus.
Whole Grain Cereal and Milk
This super quick and simple snack option gets an antioxidant boost from fresh fruit sprinkled on top. Look for cereal made from 100% whole grains, and fewer than 8 grams of sugar per serving.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
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.
I?ve learn some excellent stuff here. Definitely worth bookmarking for revisiting. I surprise how a lot attempt you put to make any such great informative site.
I am SO GLAD I found this article. I have been doing the cottage cheese/fruit before I go to bed. It hasn’t even been a week, but I no longer “graze” all night long. THANK YOU!!!
This is great info – I really appreciate it. I have enough difficulty getting my 2-year-old to sleep through the night, so finding digestion-sensitive options even for dinner are welcome. Cheers!
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Wow, this is awesome! I love these recipes! Thanks
great! but those servings look HUGE
Thanks for the great ideas, my girls are ALWAYS hungry before bed. 🙂
Nevermind the kids. These look great for my snacking.
Lori
[…] 10 Quick and Healthy Bedtime Snacks […]
[…] blog.superhealthykids.com via Lisa on […]
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.
Great,it sounds very helpful.
I love these recipes!
These are amazing recipes thanks!
LOVE IT thank you helped a lot
????????????????????????????????????????????????
I?ve learn some excellent stuff here. Definitely worth bookmarking for revisiting. I surprise how a lot attempt you put to make any such great informative site.
I am SO GLAD I found this article. I have been doing the cottage cheese/fruit before I go to bed. It hasn’t even been a week, but I no longer “graze” all night long. THANK YOU!!!
Hi, how’s it going? Just shared this Bedtime Snacks: 10 Quick and Healthy Ideas | Recipes with a colleague, we had a good laugh.
This is great info – I really appreciate it. I have enough difficulty getting my 2-year-old to sleep through the night, so finding digestion-sensitive options even for dinner are welcome. Cheers!
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result of|triggered by|caused by} the {passion|fire|sincerness} {communicated|displayed} in the {post|article}
I {read|looked at|browsed}. And {on|after} this {post|article} Bedtime Snacks: 10
Quick and Healthy Ideas | Recipes. I {{was|was actually}
moved|{was|was actually} excited} enough to {drop|{leave|drop|{write|create}}|post} a
{thought|{comment|{comment|leave a response}a response}}
{:-P|:)|;)|;-)|:-)} I {do have|actually do have} {{some|a few} questions|a couple of questions|2 questions} for you {if you {don’t|do not|usually do
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be} {just|only|simply} me or {do|does it {seem|appear|give the
impression|look|look as if|look like} like} {some|a few} of
{the|these} {comments|responses|remarks} {look|appear|come
across} {like they are|as if they are|like} {coming from|written by|left
by} brain dead {people|visitors|folks|individuals}? 😛 And,
if you are {posting|writing} {on|at} {other|additional} {sites|social
sites|online sites|online social sites|places}, {I’d|I would} like to {follow|keep up
with} {you|{anything|everything} {new|fresh} you have to post}.
{Could|Would} you {list|make a list} {all|every one|the complete urls} of {your|all your} {social|communal|community|public|shared} {pages|sites} like your {twitter feed, Facebook page or linkedin profile|linkedin profile, Facebook page or
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{Hi there|Hello}, I enjoy reading {all of|through} your {article|post|article post}.
I {like|wanted} to write a little comment to support you.|
I {always|constantly|every time} spent my half an
hour to read this {blog|weblog|webpage|website|web site}’s {articles|posts|articles or reviews|content} {everyday|daily|every
day|all the time} along with a {cup|mug} of coffee.|
I {always|for all time|all the time|constantly|every time} emailed this {blog|weblog|webpage|website|web site} post page to all my {friends|associates|contacts}, {because|since|as|for the
reason that} if like to read it {then|after that|next|afterward} my {friends|links|contacts} will too.|
My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
I have always disliked the idea because of the {expenses|costs}.
But he’s tryiong none the less. I’ve been using {Movable-type|WordPress} on {a number of|a variety of|numerous|several|various}
websites for about a year and am {nervous|anxious|worried|concerned} about switching to another platform.
I have heard {fantastic|very good|excellent|great|good} things about blogengine.net.
Is there a way I can {transfer|import} all my wordpress {content|posts} into
it? {Any kind of|Any} help would be {really|greatly} appreciated!|
{Hello|Hi|Hello there|Hi there|Howdy|Good day}! I could have sworn I’ve {been to|visited} {this blog|this web site|this
website|this site|your blog} before but after {browsing through|going
through|looking at} {some of the|a few of the|many of the} {posts|articles} I realized it’s new
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it and I’ll be {bookmarking|book-marking} it and checking
back {frequently|regularly|often}!|
{Terrific|Great|Wonderful} {article|work}!
{This is|That is} {the type of|the kind of} {information|info} {that are meant
to|that are supposed to|that should} be shared {around the|across the} {web|internet|net}.
{Disgrace|Shame} on {the {seek|search} engines|Google} for {now
not|not|no longer} positioning this {post|submit|publish|put up} {upper|higher}!
Come on over and {talk over with|discuss with|seek advice from|visit|consult with} my {site|web site|website} .
{Thank you|Thanks} =)|
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I hope to give something back and {help|aid} others
like you {helped|aided} me.|
{Hi|Hello|Hi there|Hello there|Howdy|Greetings}, {I think|I believe|I do believe|I do think|There’s
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got} some overlapping issues. {I just|I simply|I merely} wanted to {give you a|provide you with a} quick heads up!
{Other than that|Apart from that|Besides that|Aside from that}, {fantastic|wonderful|great|excellent} {blog|website|site}!|
{A person|Someone|Somebody} {necessarily|essentially} {lend a hand|help|assist} to make {seriously|critically|significantly|severely} {articles|posts} {I would|I might|I’d} state.
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made to {create|make} {this actual|this particular} {post|submit|publish|put up} {incredible|amazing|extraordinary}.
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Heya {i’m|i am} for {the primary|the first} time here.
I {came across|found} this board and I {in finding|find|to find} It {truly|really} {useful|helpful} & it helped me out
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{helped|aided} me.|
{Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
{I just|I simply} {would like to|want to|wish to} {give
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{info|information} {you have|you’ve got|you have got} {here|right here} on this post.
{I will be|I’ll be|I am} {coming back to|returning to} {your blog|your site|your website|your
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I {always|all the time|every time} used to {read|study} {article|post|piece of writing|paragraph} in news papers but now as I am a user of {internet|web|net} {so|thus|therefore} from now I am using net
for {articles|posts|articles or reviews|content}, thanks to web.|
Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing}
in this {article|post|piece of writing|paragraph} is {really|actually|in fact|truly|genuinely} {nice|pleasant|good|fastidious},
{all|every one} {can|be able to|be capable of} {easily|without difficulty|effortlessly|simply} {understand|know|be aware of} it,
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{Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site}
{by means of|via|by the use of|by way of} Google {at the same time as|whilst|even as|while} {searching for|looking
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{Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into} {aware of|alert to} your {blog|weblog} {thru|through|via} Google, {and found|and located} that {it is|it’s} {really|truly} informative.
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your} writing. Cheers!|
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been|you happen to be|you are|you’re} {working with|utilizing|using}?
I’m {experiencing|having} some {minor|small} security {problems|issues} with my latest {site|website|blog} and
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Do you have any {solutions|suggestions|recommendations}?|
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as} with the layout on your {blog|weblog}. Is this a paid theme or did you {customize|modify} it
yourself? {Either way|Anyway} keep up the {nice|excellent} quality writing, {it’s|it is} rare to see a {nice|great} blog like this one {these
days|nowadays|today}.|
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with your} writing {talents|skills|abilities} {and also|as {smartly|well|neatly} as} with the {layout|format|structure} {for your|on your|in your|to your} {blog|weblog}.
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{Either way|Anyway} {stay|keep} up the {nice|excellent} {quality|high quality} writing, {it’s|it is} {rare|uncommon} {to peer|to see|to
look} a {nice|great} {blog|weblog} like this one {these days|nowadays|today}..|
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your|along with your} {site|web site|website} in {internet|web} explorer, {may|might|could|would}
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good|a big|a huge} {part of|section of|component to|portion of|component of|element of} {other folks|folks|other people|people} will {leave out|omit|miss|pass over} your
{great|wonderful|fantastic|magnificent|excellent} writing {due to|because of} this problem.|
{I’m|I am} not sure where {you are|you’re} getting your {info|information}, but {good|great} topic.
I needs to spend some time learning {more|much more} or understanding more.
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for my mission.|
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am|I’m} {trying to|attempting to} find things to
{improve|enhance} my {website|site|web site}!I suppose
its ok to use {some of|a few of} your ideas!!
Such a brilliant recipe many thanks mate!
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I love your ideas my kids loved them your a BIG help thank you soo much they did not want to stop! thank you again!
I’d be interested to see the evidence that’s stacking up in favour of cheese. You do know that doctors are petitioning for breast cancer warnings to be added to cheese?
Thanks a bunch for sharing this quick snacks, really very helpful for me. Needed!
Foods that we eat at night matter. Helps in overall digestive health and also in getting a good night sleep. Thanks for sharing this!