What to Eat Before Bed to Lose Weight: 15 Bedtime Snack Ideas

If you’re on a weight management journey, you’ve likely heard mixed advice about eating a bedtime snack.

Some plans recommend fasting between dinner and breakfast, while others suggest including a bedtime snack. 

Though there is mixed evidence on whether eating in the evenings is conducive to weight management goals, research shows that a small, balanced bedtime snack can be part of a healthy weight loss plan. 

Continue reading to learn more about choosing the best bedtime snacks for weight management.

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What to Eat Before Bed to Lose Weight

When selecting a bedtime snack, it’s important to consider the composition and size of your snack. 

Research shows that including a small, nutrient-dense snack before bed may have benefits for weight management, such as reducing morning appetite.

Replacing a high-fat, high-calorie bedtime snack with a more balanced option may also help decrease daily caloric intake. 

Certain populations, like those with type 1 diabetes, greatly benefit from including a bedtime snack to keep blood sugar levels stable overnight. 

On the other hand, consuming the majority of your calories or eating large meals in the evening can have metabolic consequences, including weight gain and increased insulin resistance. 

Incorporate mindful eating practices, such as listening to your hunger and fullness cues and eating without distractions (like TV). This can help prevent overeating and emotional eating before bed. 

Building a Balanced Snack

Create a balanced, nutrient-dense snack by first choosing a protein source, such as:

• Greek yogurt.
• Cottage cheese.
• Peanut butter. 
• Nuts and seeds.
• Hard-boiled egg. 
• Cheese.
• Deli turkey

Next, pair the protein with a fiber-rich carbohydrate, like: 

• Whole grain crackers.
• Oats.
• Popcorn.
• Whole wheat bread.
• Fruit. 
• Beans. 

If you struggle with acid reflux in the evening, try to limit common triggers before bed, like fried, spicy, or acidic foods. 

15 Bedtime Snack Ideas for Weight Loss

Below is a list of balanced bedtime snacks for weight management to give you ideas of where to start. 

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Talk to your registered dietitian for specific guidance on appropriate portion sizes for you. 

1. Cottage Cheese With Fruit

Cottage cheese is an excellent source of protein and pairs well with many fruits, including pineapple, berries, and peaches. 

Fresh fruit is optimal, but canned fruit packed in water or their own juice can also be an option. 

If you prefer a savory cottage cheese snack, omit the fruit and add chopped tomato, cucumber, and pepper instead. Serve with whole-grain crackers or toast. 

2. Carrots and Hummus

Hummus is made from a base of blended garbanzo beans, olive oil, and tahini and is a fantastic snack option because it contains fiber, healthy fats, and protein. 

For a lighter snack, try hummus with fresh vegetables, such as: 

• Sliced cucumber. 
• Mini bell peppers. 
• Baby carrots. 
• Sugar snap peas. 
• Sliced radishes. 

You can also try hummus served with a small piece of whole wheat pita bread warmed in the toaster. 

3. Whole Grain Crackers with Cheese

Cheese and crackers are a classic combination that makes a balanced and tasty snack. 

Look for crackers that contain 100% whole grains. You can sometimes find this advertised on the packaging or look at the first ingredient on the list to ensure it’s a whole grain. 

Consider individually wrapped cheese options, like part-skim mozzarella string cheese, if you're concerned about portion sizes.

4. Banana and Peanut Butter

If you crave something sweet before bed, a small banana with peanut butter is an excellent way to get some natural sweetness along with fiber, protein, and healthy fat. 

You can substitute the banana for an apple if you prefer.

Additionally, you can try different types of nut butter, like almond butter or even sunflower seed butter, for an allergen-friendly option.

Try to choose a natural nut butter without added sugar, sodium, or fat. 

5. Greek Yogurt Parfait

Greek yogurt is an easy and versatile protein source for bedtime snacks.

Pair it with fresh or frozen fruit for a simple, balanced snack. 

For a heartier snack, try layering Greek yogurt, fruit, and granola, or nuts to make a parfait. 

When shopping, look for yogurt and granola products that are low in added sugar. 

6. Turkey Roll Up

Roll up a whole grain tortilla with sliced deli meat and cheese for a simple, balanced bedtime snack.

For extra flavor, add condiments like mustard or pickles. 

Alternatively, you can roll up the cheese and deli meat without the tortilla and pair it with whole-grain crackers. 

For a vegetarian option, substitute hummus or mashed avocado for the turkey. 

7. Avocado Toast

Try avocado toast on whole wheat bread for a savory and satisfying bedtime snack with healthy fat. 

Keep it simple with salt and pepper, or experiment with other toppings, such as: 

• Everything bagel seasoning. 
• Sliced tomato. 
• Feta cheese. 
• Red onion. 
• Thinly sliced radishes. 
• Microgreens. 

You can substitute other carbohydrate options, such as gluten-free bread, brown rice cakes, or almond flour crackers, for a gluten-free version. 

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8. Roasted Chickpeas

Chickpeas (garbanzo beans) become a crispy, savory, all-in-one snack when roasted with a little oil and seasonings. 

Use a neutral oil and try different seasoning options, like:

• Salt and pepper. 
• Cayenne pepper. 
• Smoked paprika. 
• Garlic and onion powder. 
• Chili powder or taco seasoning.
• Curry powder. 

You can also purchase crispy roasted garbanzo beans at the grocery store in the chip or popcorn aisle to save time. 

9. Air-Popped Popcorn

Air-popped popcorn is an excellent alternative to buttered microwave popcorn for a bedtime snack.

You can purchase it at the grocery store or make it at home by adding popcorn kernels to a paper bag, folding it shut, and microwaving it for several minutes.

You can add protein to this snack by sprinkling it with nutritional yeast or parmesan cheese.

Alternatively, you can serve it with a side of toasted nuts or a piece of cheese.  

10. Protein Smoothie

A small protein smoothie can be a great way to enjoy a nutrient-dense evening snack with some natural sweetness. 

For example, frozen banana chunks blended with peanut butter, chocolate protein powder, and your milk of choice provide fiber, healthy fat, and protein.

If you prefer, you can substitute ingredients like Greek yogurt in place of protein powder. 

For a no-prep option, you may also try a ready-to-drink protein shake that’s low in added sugar. 

11. Homemade Trail Mix

Making a batch of homemade trail mix can make for an easy, nutrient-dense bedtime snack.

Stick to a base of nuts, seeds, and dried fruit (without added sugars).

You can also add some fun ingredients, like dark chocolate or dry cereal. 

Try different flavor combinations with ingredients like: 

• Almonds.
• Pecans. 
• Cashews. 
• Peanuts. 
• Pepitas. 
• Sunflower seeds. 
• Raisins. 
• Dried mangoes. 
• Dried blueberries. 
• Freeze-dried berries.
• Coconut flakes. 

12. Baked Oatmeal

If you crave baked goods in the evening, consider trying baked oatmeal.

Most recipes involve similar base ingredients, like old-fashioned oats, milk, an egg or ground flaxseed, sweetener, and baking powder. 

Next, add nuts, fruit, and spices to flavor the oatmeal.

Bake it all together in a loaf pan or baking dish, yielding a finished product you can slice and serve, similar to banana bread.

Examples of flavor combinations include:

• Peanut butter and cocoa powder.
• Apple cinnamon.
• Carrot cake (shredded carrots, cinnamon, vanilla, raisins, and pecans).
• Blueberry coconut. 
• Banana almond butter.

13. Whole Grain Cereal With Milk

A bowl of cereal can be a very satisfying bedtime snack.

Look for cereal options that are whole grain and low in added sugar, such as bran flakes.

Pair with a type of milk that contains protein, like cow’s or soy milk. 

Alternatively, try dry cereal as a crunchy topping for Greek yogurt or as part of a homemade trail mix. 

14. Banana Oatmeal Cookies

Make these simple banana oatmeal cookies with just a few ingredients and no added sugar or refined flour.

Most recipes include a base of oats, mashed ripe bananas, and peanut butter. 

You can add different flavors by experimenting with ingredients such as: 

• Raisins.
• Dark chocolate chips.
• Shredded coconut. 
• Cinnamon. 
• Chopped nuts. 

15. Greek Yogurt Ranch Dip 

For a savory yogurt option, try mixing plain Greek yogurt with dried herbs and spices to make a creamy, protein-rich ranch dip. 

This works well with seasonings like: 

• Garlic powder. 
• Onion powder.
• Dried chives.
• Dried parsley.
• Dried dill.
• Salt and pepper. 

 Serve with whole grain crackers or fresh veggies, like cucumbers, peppers, or snap peas.

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Takeaway

Research on the benefits and risks of including a bedtime snack for weight management is mixed.

A small, nutrient-dense evening snack is linked with health benefits, like decreased daily calorie intake and increased satiety.

Alternatively, eating a large meal before bed or consuming the bulk of your daily calories in the evening may contribute to weight gain and insulin resistance. 

To help you achieve your weight loss goals, consider selecting a balanced snack by combining a protein-rich food with a high-fiber carbohydrate, such as an apple with peanut butter.

How a Dietitian Can Help

If you struggle with evening eating or aren’t sure whether you should include a bedtime snack, consider working with a registered dietitian. 

Your dietitian can provide personalized bedtime snack ideas based on your food preferences and evening routine.

Your sessions may also cover topics such as mindful eating, proper portion sizes, and overcoming emotional eating.

Find a dietitian specializing in weight management to learn more about balancing your meals and snacks to reach your health goals.