10 Healthy Snacks You Can Eat Before Bed That Taste Like Little Nighttime Treats

By Brandon D / October 5, 2025

You want something cozy and satisfying before bed—but not a sugar bomb that keeps you wide-eyed at 2 a.m. These 10 healthy bedtime snacks hit the sweet spot: light, calming, and genuinely delicious. Think sleepy-time protein, gentle carbs, and flavors that feel like a hug. Let’s tuck in.

1. Creamy Banana Almond Yogurt Bowl That Feels Like Dessert

This is the bedtime version of a sundae—cool, creamy, slightly sweet, and packed with protein to keep you satisfied overnight. The banana adds natural carbs to help your body relax, while almond butter brings cozy richness. It’s quick, comforting, and endlessly customizable.

Ingredients:

• 3/4 cup plain Greek yogurt (2% or whole milk)
• 1 small ripe banana, sliced
• 1 tablespoon almond butter
• 1 teaspoon honey or maple syrup (optional)
• 1 tablespoon chopped almonds or granola
• 1/4 teaspoon cinnamon
• Pinch of sea salt

Instructions:

1. Stir the Greek yogurt with cinnamon and a tiny pinch of salt until smooth.
2. Swirl in the almond butter and honey, leaving ribbons so every bite’s a surprise.
3. Top with banana slices and sprinkle with chopped almonds or granola.

Serve immediately and eat slowly—this bowl tastes richer than it is. Swap almond butter for peanut or tahini, and add a few cacao nibs if you want a chocolatey vibe without the caffeine kick.

2. Warm Cinnamon Pear With Ricotta “Crème”

This one feels fancy but takes five minutes. Warm pear softens into a cozy, caramel-like bite, topped with creamy ricotta that feels like dessert but packs protein and calcium. It’s a soothing way to wind down.

Ingredients:

• 1 ripe pear, halved and cored
• 1/3 cup whole-milk ricotta
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1 teaspoon honey (optional)
• 1 teaspoon chopped walnuts or pistachios
• Pinch of nutmeg (optional)

Instructions:

1. Microwave the pear halves cut-side up for 60–90 seconds until tender, or bake at 375°F for 12–15 minutes.
2. Mix ricotta with vanilla and a pinch of cinnamon until fluffy.
3. Top warm pear with ricotta, drizzle honey, dust with cinnamon and nutmeg, and finish with nuts.

Try this with apples or peaches too. For a dairy-free spin, use coconut yogurt and toasted coconut flakes—equally dreamy, totally bedtime-friendly.

3. Sleepytime Turkey, Avocado, and Cucumber Roll-Ups

Think mini wraps without the carb-heavy tortilla. These are savory, light, and full of tryptophan-rich turkey plus creamy avocado for staying power. They’re bite-sized, which makes them perfect for portion control before bed.

Ingredients:

• 4 slices deli turkey (nitrate-free if possible)
• 1/4 avocado, thinly sliced
• 1/4 cup cucumber sticks
• 1 teaspoon Dijon or whole-grain mustard
• 1 teaspoon olive oil
• Pinch of black pepper
• Optional: baby spinach leaves

Instructions:

1. Lay the turkey slices flat and brush with olive oil and mustard.
2. Add a few cucumber sticks, avocado slices, and optional spinach.
3. Roll tightly and slice each roll in half.

Serve with a squeeze of lemon for brightness. You can add a thin slice of cheese if you want extra creaminess, or swap turkey for smoked salmon for an omega-3 boost.

4. Toasted Oat “Cookie” Bowl With Milk

It’s like cookies and milk, but smarter. Toasting quick oats with cinnamon brings out warm, nutty notes without all the sugar. Add your milk of choice, and you’ve got a cozy, low-effort bedtime treat that won’t weigh you down.

Ingredients:

• 1/2 cup quick oats
• 1 teaspoon butter or coconut oil
• 1/2 teaspoon cinnamon
• 1 teaspoon maple syrup or brown sugar (optional)
• Pinch of sea salt
• 3/4 cup warm milk (dairy or unsweetened almond/soy/oat milk)
• Optional: 1 tablespoon raisins or chopped dates

Instructions:

1. Heat butter in a small pan over medium. Add oats, cinnamon, and salt; toast 2–3 minutes until fragrant.
2. Stir in maple syrup and optional raisins for 30 seconds.
3. Transfer to a bowl and pour warm milk over the top.

Want more texture? Add a few chopped walnuts. For extra protein, whisk collagen or whey into the warm milk before pouring. It’s comfort in a bowl, seriously.

5. Cottage Cheese, Cherry, and Pistachio Sundae

High-protein, lightly sweet, and pretty enough to feel special. Cottage cheese is a sleepy-time MVP, and pairing it with cherries (hello, natural melatonin) and pistachios makes a truly satisfying bowl.

Ingredients:

• 3/4 cup cottage cheese (2% or 4%)
• 1/2 cup pitted cherries (fresh or thawed frozen)
• 1 tablespoon chopped pistachios
• 1/2 teaspoon vanilla extract
• 1 teaspoon honey or date syrup (optional)
• Pinch of flaky sea salt

Instructions:

1. Stir vanilla into the cottage cheese and spoon into a bowl.
2. Top with cherries, pistachios, and a tiny drizzle of honey.
3. Finish with a pinch of flaky salt to make the flavors pop.

Try blueberries or diced mango if cherries aren’t in season. You can blend the cottage cheese for a whipped, dessert-like texture—trust me, it’s shockingly good.

6. Hummus and Warm Pita Dippers With Sleepy Greens

Sometimes you need something savory and snacky, not sweet. Warm pita, creamy hummus, and a quick handful of greens hit the spot without being heavy. The fiber and healthy fats help you feel satisfied, not stuffed.

Ingredients:

• 1/3 cup hummus
• 1 small whole-wheat pita or 4–6 pita chips
• 1/2 cup baby spinach or arugula
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• Pinch of cumin and black pepper
• Optional: cherry tomatoes, sliced

Instructions:

1. Warm pita in a dry skillet or toaster for 1–2 minutes.
2. Toss greens with olive oil, lemon, cumin, and pepper.
3. Serve hummus with warm pita wedges and the dressed greens on the side or piled on top.

Upgrade with a sprinkle of za’atar or smoked paprika on the hummus. If you’re avoiding grains before bed, swap pita for sliced cucumber or bell pepper.

7. Cocoa-Tahini Banana “Nice Cream” (No Churn)

Meet the late-night chocolate fix that won’t mess with your sleep. Frozen banana blends into soft-serve, and tahini adds a nutty, sesame depth (plus calcium!). It’s creamy, lightly sweet, and ready in minutes.

Ingredients:

• 1 large banana, sliced and frozen
• 1 tablespoon tahini
• 1 tablespoon unsweetened cocoa powder
• 2–3 tablespoons milk of choice
• 1/4 teaspoon vanilla extract
• Pinch of salt
• Optional: 1 teaspoon maple syrup

Instructions:

1. Add frozen banana, tahini, cocoa, vanilla, salt, and 2 tablespoons milk to a blender.
2. Blend, stopping to scrape down, and add another splash of milk as needed until silky.
3. Taste and add a touch of maple syrup if you like it sweeter. Serve immediately.

Top with sesame seeds or a few cacao nibs for crunch. Peanut butter or almond butter works too, but tahini gives it that decadent, chocolate-halva vibe.

8. Savory Miso Egg Drop Soup for One

Warm, soothing, and done in 10 minutes. This tiny pot of soup has gentle protein from the egg, gut-friendly miso, and a mellow umami flavor that feels like a bedtime hug. It’s light but surprisingly satisfying.

Ingredients:

• 1 1/4 cups low-sodium chicken or vegetable broth
• 1 teaspoon white or yellow miso paste
• 1 large egg, lightly beaten
• 1/2 teaspoon sesame oil
• 1 green onion, thinly sliced
• Optional: a few baby spinach leaves or sliced mushrooms
• Pinch of white pepper

Instructions:

1. Warm broth in a small pot until steaming (not boiling). Whisk a spoonful of warm broth into miso to loosen, then stir miso back into the pot.
2. Gently drizzle in beaten egg while stirring to create silky ribbons.
3. Finish with sesame oil, green onion, and optional spinach or mushrooms. Season with white pepper.

Serve in a cozy mug. Add tofu cubes if you want more protein, or a few drops of chili oil if you like mild heat without bedtime regret.

9. Apple Cheddar Cracker Stacks With Honey Drizzle

Sweet, salty, crunchy—the snack trifecta. You get fiber from apples, calcium and protein from cheddar, and just enough whole-grain crackers to make it feel like a mini cheese board. It’s playful and perfectly portioned.

Ingredients:

• 1 small apple, thinly sliced
• 1 ounce sharp cheddar, sliced
• 6–8 whole-grain crackers
• 1/2 teaspoon honey
• Pinch of flaky salt
• Optional: tiny pinch of cinnamon or crushed red pepper

Instructions:

1. Lay out crackers and top each with an apple slice and cheddar.
2. Drizzle lightly with honey and sprinkle with flaky salt.
3. Add a dusting of cinnamon or a whisper of chili if you like contrast.

Swap cheddar for gouda or manchego. If you’re grain-free, stack apple and cheese alone—the combo still sings.

10. Dreamy Chia Pudding With Warm Berry Compote

Prep this earlier and you’ll feel like future-you sent a bedtime gift. Chia pudding is creamy, lightly sweet, and full of fiber to keep you satisfied. The warm berry compote on top makes it feel indulgent without a sugar crash.

Ingredients:

• 3 tablespoons chia seeds
• 3/4 cup milk of choice
• 1/2 teaspoon vanilla extract
• 1–2 teaspoons maple syrup (optional)
• 1/2 cup mixed berries (fresh or frozen)
• 1 teaspoon lemon juice
• Pinch of sea salt

Instructions:

1. Whisk chia, milk, vanilla, and maple syrup in a jar. Let sit 5 minutes, whisk again, then refrigerate at least 1 hour (or overnight).
2. For compote, warm berries with lemon juice and a pinch of salt in a small pan over medium heat for 3–4 minutes until saucy.
3. Spoon warm compote over cold chia pudding and enjoy.

Make a few jars at once for the week. Stir in a spoon of yogurt for extra creaminess, or add a sprinkle of hemp seeds for a little protein boost.

Final Tips for Better Bedtime Snacking

• Keep it light: Aim for 150–300 calories, depending on your needs.
• Balance matters: Pair protein with gentle carbs and a little healthy fat.
• Watch the caffeine: Even chocolate can sneak in a smidge—use cocoa moderately if you’re sensitive.
• Timing: Try to finish your snack about 60–90 minutes before bed.

You don’t need to go to bed hungry—or wired. These snacks keep things calm, cozy, and seriously tasty. Pick one tonight, make it in five minutes, and let the delicious drowsiness do the rest.