Feeling Hungry Before Bed? Here Are 13 Midnight Snacks That Won’t Sabotage Your Weight Loss Efforts

Creating a calorie deficit is the only way to encourage weight loss. To achieve a calorie deficit, you’ll need to reduce your overall calorie intake, increase your activity levels, or do both.

Choosing lower-calorie and satiating meals and snacks can help make the weight loss process easier by helping you feel fuller and take in fewer calories throughout your day. 

While overeating at any time of day can make hitting your weight loss goals harder, well-balanced nighttime snacks can fit into most healthy weight loss plans. However, when hunger strikes at night, it’s important to choose nutritious, filling, and weight-loss-friendly options.

Creamy, filling, and nutritious Greek yogurt is an excellent nighttime snack option. It’s packed with protein, providing 20 grams (g) of protein per 7-ounce (oz) serving, which is nearly double the amount found in regular yogurt.

Protein is the most satiating macronutrient and helps you feel full after eating by slowing digestion and stimulating the release of satiety hormones like peptide YY (PYY) and cholecystokinin (CCK). Choosing protein-rich nighttime snacks, like Greek yogurt, can help you regulate your calorie intake, which is essential for weight loss and maintaining a healthy body weight.

A study that included data on 65,799 children and adults found that compared to non-consumers, people who regularly consumed yogurt were 23% less likely to be overweight or obese.

Try mixing Greek yogurt with delicious and nutrient-dense ingredients like berries and cinnamon to create a naturally sweet snack. 

Pairing crunchy, fiber-filled apple slices with smooth peanut butter creates a snack that can satisfy your sweet and salty cravings at night. 

Peanut butter is packed with plant-based protein, which supports appetite regulation. It contains 7.01 g of protein per 2-tablespoon (tbsp) serving and can be spread on apple slices for a filling snack.

Apples are low in calories and provide fiber, which is another nutrient that boosts feelings of fullness after eating. A large apple contains 5.35 g of fiber, which covers 19% of the Daily Value (DV) for fiber (28 g). Combining sources of protein and fiber, like apples and peanut butter, can help support weight loss.

In addition to encouraging weight loss, research shows that adding apples to your diet is an effective way to reduce markers of inflammation, such as C-reactive protein (CRP), in people with obesity. Reducing inflammation can support overall health and reduce the risk of certain health conditions, like heart disease.

If you’re in the mood for something sweet at night, consider whipping up a protein shake. A simple protein shake made with whey protein, frozen fruit, and unsweetened milk or plant-based milk can help you feel full and may support weight loss and improvements in body composition.

A research review that included nine studies found that people who were considered overweight or had obesity and supplemented with whey protein experienced significant reductions in body weight and body fat compared to participants in a placebo group.

Drinking a protein shake before bed has also been shown to increase muscle protein synthesis rates while you sleep, which can help you reach your body composition goals.

Hummus and veggies is a savory nighttime snack option that offers major health benefits. 

Hummus is packed with protein, with a half-cup serving providing 9.5 g. The same serving supplies 6.75 g of fiber, which covers 24% of the DV. The high fiber and protein content of hummus makes it a smart choice for promoting weight loss.

Studies show that chickpea and hummus consumers may be as much as 53% less likely to become obese than non-consumers.

Hummus and vegetables, like peppers and broccoli, also provide essential vitamins and minerals, like vitamin C, folate, and vitamin A, all of which play critical roles in health.

Pair a few slices of cheese with fresh fruit for a quick, filling, and nutritious nighttime snack. Cheese is rich in protein, and fruit provides fiber, which can help you feel full after eating.

Though all cheeses are high in protein, parmesan cheese is especially rich in this nutrient, packing 10.1 g per ounce.

Snacking on salty parmesan cheese with naturally sweet fruit, like berries or a sliced peach, is a nutritious way to satisfy your nighttime hunger pangs. 

Cottage cheese is a high-protein dairy product that can be used to make sweet or savory satisfying nighttime dishes. It contains an impressive 23.5 g of protein per cup and is an excellent, weight-loss-friendly snack or meal option.

Top cottage cheese with salt, pepper, and fresh herbs for a savory dish. For a nutritious, high-protein dessert, you can also mix cottage cheese with berries, cinnamon, nut butter, or even dark chocolate chips. 

Eggs are a versatile, protein-packed ingredient that can be enjoyed on their own or combined with other weight loss-friendly ingredients, like beans and vegetables.

Pair two hard-boiled eggs with a piece of fruit for a simple snack. For a more substantial meal, consider making an omelet with eggs, sautéed vegetables, and high-protein cheese, like parmesan or cheddar.

Two large eggs contain 12.6 g of protein and less than 1 g of carbohydrates. Eggs can be a beneficial choice for people on low-carb diets, which have been shown to be effective in supporting weight loss.

Though they’re most commonly consumed in the morning, oats are also a helpful option for a hearty and filling nighttime meal or snack. Studies show that eating oats can reduce body weight and appetite, making oats a smart choice if you’re trying to lose excess body fat.

If you’re a fan of meal prep, you can make a bulk batch of overnight oats and portion them out into individual containers that can be enjoyed as a nighttime snack.

While oats contain 5 g of protein per half-cup serving, incorporating high-protein ingredients, like collagen powder, nut butter, or whey protein, into your recipe can make your oats much more filling, which can help keep your appetite in check and promote weight loss.

Snacking at night is commonly thought of as “bad” because nighttime eating has been linked with weight gain and certain health conditions. For example, studies suggest that women who frequently snack at night may be at a higher risk for developing metabolic syndrome. Eating at night is associated with high blood lipid levels in both men and women.

Eating too close to bedtime can also negatively affect your sleep. One study found that eating or drinking within an hour before bedtime increased the risk of sleep disturbances, such as waking up during the night. To promote optimal sleep, the researchers suggested having your last meal or snack at least four hours before bedtime.

However, late-night snacking will only lead to weight gain if you’re in a calorie surplus, meaning you’re consuming more calories than your body is burning. There’s nothing wrong with occasionally enjoying a snack at night or before bed, but if you’re properly fueling your body, you shouldn’t feel hungry every night, especially if you’ve had a balanced dinner. 

While occasionally snacking at night won’t derail your weight loss or cause you to gain weight, if you often feel hungry at night or find yourself overeating before bed, you may want to consider your overall diet and assess your calorie and macronutrient intake. If you’re hungry at night, it may be due to not consuming adequate calories and protein throughout the day.

Studies show that eating more calories earlier in the day, such as in the morning and early afternoon, is linked with greater weight loss and improvements in health markers like cholesterol and blood sugar levels, compared to eating most of your calories later in the day.

However, snacking at night is perfectly healthy as long as you maintain an appropriate calorie intake and choose healthy and nourishing options whenever possible. 

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