The Healthiest Late-Night Snacks You Can Buy or DIY, According to a Nutritionist
They're ready in 5 minutes or less.
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Snacking is an important part of American life. According to the International Food Information Council, 95% of adults 20 years and older eat at least one snack per day. Interestingly, IFIC’s 2024 survey on American Consumer Perceptions of Snacking found that most Americans feel content (42%) or happy (41%) when snacking. Preferred snacks include sweet and salty (both 59%), with crunchy snacks and beverages close behind in popularity (both at 48%).
This IFIC data also found that morning snacks tend to be the most healthy, while evening and late-night snacks tend to be the least. So, what does that mean? Finding healthier, satisfying evening and late-night snacks to replace less healthy snacks at this hour can help improve your diet quality. BUT who has time to make elaborate snacks, especially after a long day or when a craving unexpectedly strikes? Below, you’ll find my suggestions for 5-minute snack ideas that you can easily grab in your kitchen, plus a handful of better-for-you packaged snack suggestions to stock up on.
Dietitian-Approved DIY Snacks
Sweet and salty cravings happen, but stocking up on a few grocery store items can help put better-for-you foods front and center in your kitchen. Here are 10 ideas to try, all ready in 5-minutes:
Sweet Snack Ideas
- Frozen Greek Yogurt: If you’re looking for a frozen treat, buy several single-serve Greek yogurt containers and stick them in the freezer when you get home from the market. The next time you’re craving a frozen treat, pull one out. You can also make a batch in your Ninja Creami or ice cream machine.
- Frozen Berries: Another way to satisfy that sweet tooth for frozen treats is by grabbing a handful of frozen berries.
- Cottage Cheese Toast: This snack is super simple to put together — just spoon cottage cheese over a toasted slice of bread. Top with fruit and seeds for a sweet crunch or blueberries and a few cacao nibs or chocolate chips to satisfy a sweet chocolate craving.
- Banana Peanut Butter Bites: Peel a banana and spread peanut butter over the top, then sprinkle it with hemp or chia seeds. Finally, slice the banana into bite-sized rounds.
- Cereal and Milk: Pick a whole-grain cereal or one with less sugar.
Salty Snack Ideas
- Tuna-Avocado Over Crackers: Mash avocado into tinned tuna and spoon over whole grain crackers.
- Cheese Cubes with Olives: Using 4 or 5 toothpicks, thread one cheese cube and an olive or a mozzarella ball and a cherry tomato.
- Savory Cottage Cheese Bowl: Top a bowl of cottage cheese with sliced cucumbers, tomatoes, and everything bagel seasoning.
- Hummus-Stuffed Mini Peppers: Slice a mini pepper in half lengthwise, then spoon hummus into the groove. Sprinkle with crumbled feta cheese.
- Avocado Rice Cakes: Top whole-grain rice cakes with mashed avocado, sliced radishes, and sunflower seeds.
Store-Bought Snacks
Sometimes, you just feel like grabbing a packaged late night snack. Here are some options that provide good-for-you nutrients. If you still need more food for your snack, pair them with fresh fruit, vegetables, or yogurt. Below are 13 snacks to choose from.
Sweet Packaged Snack Options
This variety pack comes with whole roasted almonds with a touch of maple sugar and sea salt, covered in a thin layer of rich dark chocolate or yogurt (Lemon Bliss only) and finished with a hint of cocoa, peanut butter, or lemon.
These convenient, single-serve cups contain 4% cottage cheese topped with fruit. Available flavors include blueberry, strawberry, pineapple, and peach.
Macadamia nuts provide healthy unsaturated fats, which you can enjoy covered in a touch of dark chocolate in this bag from Mauna Loa.
This is my personal go-to late night snack; it's equal parts sweet and creamy, and features 11 grams of protein.
Enjoy this crunchy baked apple snack on its own or over Greek yogurt or cottage cheese.
These ready-made bites are made with oats and provide 6 grams of protein. Available flavors include chocolate chip, chocolate brownie, and cookies and crème.
These adorable miniature brownies, muffins, and donuts are the cutest way to crush a sugar craving. Made with simple ingredients for only around 200 calories or less per serving, these snacks are a perfectly portioned late-night indulgence. Enjoy with some fresh fruit or a glass of cold milk on the side.
For that late night chocolate craving, dip carrots or cucumbers into this dessert hummus that combines ground chickpeas, with vanilla, olive oil, and luscious dark chocolate.
Savory Packaged Snack Options
You can't get more savory than these single-serve packs of crunchy pickles in vinegar-flavored brine with dill or spicy dill.
This better-for-you snack mix features a crunchy blend of almonds, cashews, chickpea pretzels, soy protein wheels, and cereal. It contains 10 grams of protein, 4 grams of fiber, and 2 grams of sugar.
These shelled pistachios offer a spicy kick and are available in 2.25 ounce snack packs or larger 5.5 ounce bags.
These crunchy snack packs contain broad beans (or fava beans) that have a fabulous crunch. Available varieties include sea salt, sweet sriracha, and mesquite BBQ.
You can enjoy this yogurt-based dip with veggies like cucumbers, bell peppers, tomatoes, peppers, and radishes.
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