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10 Quick and Healthy Bedtime Snacks

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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?

READ NEXT==> 15  HEALTHY AFTER SCHOOL SNACK IDEAS

Natalie Monson

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.

Learn More about Natalie

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23 Comments

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 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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{Hi|Hello|Hi there|Hello there|Howdy|Greetings}, {I think|I believe|I do believe|I do think|There’s
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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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{Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
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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
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in this {article|post|piece of writing|paragraph} is {really|actually|in fact|truly|genuinely} {nice|pleasant|good|fastidious},
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{Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site}
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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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as} with the layout on your {blog|weblog}. Is this a paid theme or did you {customize|modify} it
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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
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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?

Foods that we eat at night matter. Helps in overall digestive health and also in getting a good night sleep. Thanks for sharing this!