12 Midnight Munchies That Keep Blood Sugar Balanced

Why do we want to snack just before we go to bed? It’s the worst possible time to eat, and we always crave sugary treats, never healthy options. Who wants a bowl of nuts when you can have a candy bar or some chips?

The problem is our bodies don’t have time to deal with the sugar rush we get when we indulge. Yummy as they are, they keep us awake, preventing us from sleeping well. So what tasty treats can we substitute for naughty but nice nibbles, and how do we make them appealing?

These twelve healthy options will have you rethinking your nighttime snack routine.

Almonds

If you’re having trouble sleeping, almonds are the perfect bedtime snack. They are rich in magnesium, a mineral known for improving sleep patterns. I suffer from disrupted sleep, and magnesium has been one of the only things that has helped.

But almonds by themselves don’t excite me. To make them more appealing, roast them lightly and toss them in a small amount of honey and cinnamon before baking. If you’re more into savory, sprinkle some garlic powder and smoked paprika instead.

Greek Yogurt

If you love a tub of Ben and Jerry’s before bed, try substituting it for frozen Greek yogurt and add fresh berries. Now you have a healthy ice cream alternative.

If you prefer unfrozen yogurt, stir in vanilla extract or a drizzle of honey for added sweetness or a dash of nutmeg or cinnamon for extra flavor. For the sleep-deprived, yogurt contains calcium, which assists in producing melatonin, the hormone that regulates sleep cycles.

Celery Sticks

Hear me out on this one. I realize taking celery sticks to bed doesn’t get you running to open the fridge door, but they’re surprisingly good if paired with the right things. It also contains a decent amount of magnesium and potassium, which can help the body relax and promote better sleep.

My favorite is to smother them in peanut butter. There is something very satisfying about the mix of crunchy and creamy textures, with the added benefit of protein and healthy fats from the peanut butter.

Boiled Eggs

My husband always wakes up hungry around 2 a.m., regardless of what he’s had for dinner. His first impulse is to reach for the cookie jar, which causes havoc with his weight and sleep patterns. So, I decided to create some healthy snacks for him to try instead, and one of them was boiled eggs.

The amino acid in eggs helps produce serotonin and melatonin, and the protein helps him stay full. Once you’ve boiled them, slice them, add pepper, olive oil, and paprika, and you’ll be surprised how good they taste.

Avocado

Avocado is one of my “go-to” snacks. I love them on toast, with salads, or on their own. A weekend treat is smoked salmon and avocado on toast for breakfast.

But they’re also great as a nighttime nibble. High in monounsaturated fats, avocados help maintain stable blood sugar levels, preventing middle-of-the-night awakenings due to hunger or dips in glucose. Remove the pit from an avocado, then add a bit of feta cheese, drizzle with olive oil, and squeeze lemon.

Cottage Cheese

Cottage cheese is so versatile. If you have a sweet tooth, mix it with fresh fruits like berries or sliced peaches. If you’re more savory, add chopped herbs like chives or dill, a pinch of black pepper, and a few cherry tomatoes.

It's packed with casein protein, which digests slowly and sustains amino acid release throughout the night.

Walnuts

I’ll take walnuts over almonds any night of the week. You can eat them on the Keto diet, which I’ve been on for a while now and love. They are full of healthy fats, protein, and fiber and low on carbs.

My favorite way to have them as a treat is to toast them with a dusting of chocolate powder. Or a dash of sea salt and rosemary if I’m in a savory mood.

Cucumber Slices

When I was pregnant with my daughter, cucumbers were the one thing I craved above everything else. This is not a bad thing, as they contain a good amount of vitamin K and magnesium, which are great for sleep and relaxation. Their high water content helps keep you hydrated throughout the night without overloading your digestive system.

Eating them whole and munching them like an apple, as I did, isn’t the best way to go. However, making a Greek yogurt dip with herbs like dill or mint to put on your cucumber slices certainly is.

Cherry Tomatoes

I’ve been growing cherry tomatoes in the garden this year, and they taste insanely good. They have an antioxidant called Lycopene, which gives them their red color. Studies show that Lycopene reduces the risk of prostate cancer and protects against other cancers, like breast and lung.

Drizzle with balsamic vinegar and sprinkle with basil or a small serving of mozzarella cheese for a mini Caprese salad.

Air-popped Popcorn

Popcorn is the favorite movie snack, but it’s also perfect when you get those middle-of-the-night attacks of the munchies. It’s low in fat and does not contain the sugars that can lead to spikes in blood sugar levels. Add a drizzle of melted dark chocolate or a pinch of sea salt and smoked paprika to turn it into a gourmet treat.

Keep your seasonings light to avoid overstimulating your palate right before bed, and do not have more than three cups.

Chia Pudding

To prevent nighttime hunger pangs, choose a food high in omega-3 fatty acids and fiber, which promote a feeling of fullness. Chia pudding is a great option. About a cup full should keep the nighttime cravings at bay.

For a touch of sweetness, drizzle in some honey or maple syrup. Add a dash of vanilla extract or a sprinkle of cinnamon to create a warm, comforting flavor.

Turkey Roll-Ups

Turkey is a lean meat, making it a healthier option than more fatty meats like lamb. Roll-ups are quick and easy to make, and there are plenty of filling choices. One of my favorites is sliced avocado, cream cheese, and dried cranberries for a hint of sweetness.

You can also include fresh greens like spinach or arugula for added texture and nutrients.