Nocturnal Noshing: 6 Snacks You Can Eat Before Bed
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers
The #1 Late-Night Snack for Weight Loss, According to Dietitians
Snack on this dietitian-approved protein-rich bite when late-night hunger strikes.
Elizabeth Shaw is a nationally known nutrition expert, four time cookbook author, freelance writer, and pioneer in the field of fertility nutrition. Commonly referred to as “Shaw Simple Swaps”, she is the president and owner of the USA based nutrition communications and consulting firm. Elizabeth has been in the field of nutrition for over 18 years, has served as an adjunct professor, and is a certified personal trainer.
Published on July 19, 2024
Reviewed by Dietitian
Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She’s worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers
You may have heard that eating before bed is a no-no if weight loss is a goal. However, that couldn’t be further from the truth. And, there’s science to prove it.
A small snack may actually benefit cardiovascular and metabolic health, as well as promote muscle protein synthesis, according to a research review. In short: You don’t have to avoid snacking at night. And that advice stands if you’re aiming to lose weight.
So when you’re looking for a late-night bite, read on. We talked to registered dietitians about what they’d choose to support weight loss. Here’s what they said.
What to Consider When Choosing a Late-Night Snack
Late-night snacks do not have to involve heading to the pantry to grab potato chips or cookies. (Classic TV munchies, of course.) Those snacks taste good, but there are better choices that align with weight loss. “While I encourage my patients to embrace an ‘all foods fit’ philosophy, nighttime presents its own challenges,” says registered dietitian and certified personal trainer Nicole Rodriguez, RDN. For example, eating spicy, fatty or fried foods can cause indigestion, while foods with a lot of added sugars can cause blood glucose spikes. Both of these can disrupt your sleep, and lack of sleep can affect your appetite and may make weight loss more difficult.
But there are two nutrients you should focus on when it comes to nighttime nibbles: Protein and fiber, says Lauren Harris-Pincus, M.S., RDN, founder of Nutrition Starring You and author of The Everything Easy Pre-Diabetes Cookbook. These provide staying power, she says. “Sticking with these options will help to keep blood sugar levels more stable and offer an opportunity to maximize your nutrient intake for the day.”
Here are the nutrition parameters to focus on when finding a late-night snack:
Calories
Aim for roughly 200 calories per snack, depending on your personal energy needs, to avoid feeling overly full before bed.
Protein
Make sure your snack choice has protein. Aiming for 7 or more grams provides a good source of protein.
Fiber
Fiber helps keep you fuller for longer, and can also support your weight-loss goals through offering satiety, meaning you’re less likely to mindlessly munch. Aim for a snack that provides some fiber, ideally 3 or more grams.
Fat
Fat is your friend; it also helps to satiate you. Choose a snack that packs a little bit of unsaturated fat to help provide that staying power until your morning meal.
The Best Late-Night Snack for Weight Loss
If you haven’t embraced the cottage cheese craze, here’s your opportunity. The best late-night snack for weight loss that dietitians swear by is the trendy staple that has social media obsessed. This recipe for a cottage cheese snack jar adds diced peaches and chopped pecans for a sweet and crunchy snack.
“Cottage cheese and fruit is an amazing and delicious late-night snack,” says Harris-Pincus. “The slow-digesting protein, fiber from the fruit, and unsaturated fats from a sprinkle of nuts is a fabulous combo to help balance blood sugar, feed your muscles while you sleep and provide an antioxidant boost,” she explains.
Here’s more about why this snack staple is such a superhero before bed.
It Contains Sleep-Promoting Tryptophan
Just like turkey on Thanksgiving, dairy foods are a great way to up your intake of tryptophan, says Rodriguez. Tryptophan is a naturally occurring amino acid that plays an important role in the production of serotonin and sleep-regulating melatonin for sleep. Thanks to this and other amino acids found in dairy, foods like cottage cheese may help support sleep quality, according to a recent review.
It’s High in Protein
Dairy is a powerhouse when it comes to high-quality protein, meaning it contains a complete package of essential amino acids. A ½-cup serving of 1% fat cottage cheese provides 14 grams of protein for just 80 calories and 1 gram of total fat. In fact, research shows incorporating dairy may help with weight loss and preserve muscle mass when on a calorie-restricted diet. This supports earlier research that suggested that higher-protein diets may also help with appetite and weight management. Choosing a low-fat dairy food like cottage cheese is a great way to add a solid source of protein into your nighttime routine.
It’s Packed with Vitamins and Minerals
Cottage cheese contains calcium, magnesium, zinc and B vitamins. Magnesium and zinc, in particular, play an important supporting role in helping convert tryptophan in dairy foods into melatonin (that circadian rhythm-regulating good sleep hormone).
One caveat when it comes to cottage cheese is its sodium content. Traditional cottage cheese is rather high in sodium, with a ½-cup serving clocking in at 459 milligrams, 20% of the recommended daily limit. If you are trying to reduce the sodium in your diet, choose a no-salt-added cottage cheese (as is recommended for the Cottage Cheese Snack Jar with Fruit) or compare the sodium content between brands and pick a lower-salt product.
It Has Fiber
While cottage cheese on its own lacks fiber, the addition of fruits and nuts gives it a nice fiber boost. This recipe supplies 3 grams of fiber. Plus, when some of that fiber comes from fruit, you’re in luck. “The addition of fruit can satisfy sweet cravings that you may be trying to minimize while pursuing a weight-loss goal,” says Rodriguez.
It Has Fat
Remember, don’t fear fat. Healthy fat sources contribute to snack satiety and satisfaction, says Rodriguez. The Cottage Cheese Snack Jar with Fruit has 2 tablespoons of chopped pecans, though you can change up the nuts if you’d like. Other ideas include slivered almonds, walnut pieces or chopped pistachios.
The Bottom Line
You can enjoy a late-night snack, even if weight loss is on your radar. Consider your individual calorie, protein and nutrient needs as you explore what foods will satisfy you as well. Dietitians recommend pairing low-fat cottage cheese with fruit and nuts for a late-night option that provides protein, fat and fiber, all nutrients that support weight-loss goals.
Nocturnal Noshing: 6 Snacks You Can Eat Before Bed
Your metabolism never takes a break, even while you sleep. Give it the energy it craves with easy-to-make snacks that fuel muscle growth!
June 06, 2017
Inexperienced dieters commonly believe anything consumed in the hours right before bed goes directly to body fat stores. Sounds like a nightmare for your physique! The real nightmare is that they end up going to bed hungry, wake up with minimal energy, and wonder why they feel like crap despite being disciplined.
Wake up! Your metabolism never fully shuts down, even overnight. Eating too many calories or bad foods before bed adds fat to your frame, but not all nocturnal noshing begets extra body fat.
The trick is to be smart before sleep time. If you snack late, make room for the extra calories earlier in the day to obey your target calorie limit. Choose foods which fuel muscles, keep hunger levels low, and promote stable blood glucose levels … so your brain doesn’t wake up your body.
These six snacks provide quality nutrition that supports fat loss and muscle building, helping you forge the body of your dreams:
1. Cottage Cheese With Natural Peanut Butter
Considered a classic night-time nosh by many health enthusiasts, cottage cheese with natural peanut butter is a snacking no-brainer.
Cottage cheese is ideal before bed because it includes lots of casein protein, which releases slowly into the body. This ensures a steady supply of amino acids through the night.
Adding natural peanut butter to this snack increases digestion time, enhancing the snack’s ability to control hunger.
Keep the peanut butter to a tablespoon or less to avoid heavy calories!
2. Salmon
Salmon is a perfect pre-bed food source because it’s high in protein content and contains healthy omega fats. Many people fall short in omega fat content. This goes a long way to supporting your overall health!
Add salmon with salad to add bulk and fiber for the perfect low-carb option before turning in.
3. Greek Yogurt With Flaxseeds
Like cottage cheese, Greek yogurt is high in protein and packs a calcium punch. Boost the healthy fat content of this low-fat snack with some flaxseeds.
Together, these deliver a steady dose of fiber, protein and omega fats!
4. Low-Fat Cheese With Raw Veggies
If you crave cheese, this is your pre-bed meal. Regular cheese is high in saturated fat, so opt for a reduced-fat variety with a healthy dose of protein.
Cheese is carb-free, making the fat/protein combination just what you’re looking for! Include raw green veggies (cucumbers, celery or broccoli) for some negligible calories.
5. Canned Tuna With Olive Oil
Tuna is a great option for people wanting minimal prep work. Canned tuna packed in water is fat free, so it’s important to add healthy fats to boost the staying power overnight.
Drizzle one tablespoon of olive oil over the tuna and serve with a bed of spinach for an iron-packed snack that prepares you for the day to come.
6. A Casein Protein Shake With Coconut Oil
If solid food isn’t your forte before bed, consider a casein protein shake. We discussed the benefits casein provides in cottage cheese earlier. But you can also get it in protein powder!
Most casein shakes are low in fat. To overcome this, add fats by stirring in a tablespoon of coconut oil, which provides heart-healthy medium-chain triglycerides.
This snack contains approximately 200 calories and helps repair muscle overnight.
About the Author
Shannon Clark
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
