10 Quick and Healthy Bedtime Snacks

Simple, healthy bedtime snacks help support kids’ high-energy needs, without interfering with mealtime appetites.

the best list of quick and healthy bedtime night time snacks

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.

  1. Serve the snack 45 minutes before bedtime. This way their bellies can settle, and there’s time for tooth-brushing.
  2.  Aim for a balance of carbs, fat, and protein. A balanced snack keeps kids’ blood sugar steady for sleep and satiety overnight.
  3. 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

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!

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.

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!

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.

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!

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.

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!

Apple or Banana Slices in Peanut Butter

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.

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!

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.

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!

Yogurt Cheese Spread on an English Muffin

yogurt cheese

Homemade Granola Bar

Chewy trail mix granola bars

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.

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!

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.

Bedtime Snacks: 10 Quick and Healthy Ideas. Here's a quick bedtime snack that might tide them over till morning!Do your kids eat a snack before bed?

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