7 nutrient-dense bedtime snacks for your kids’ evening routine, according to a dietitian

As parents, we’ve all encountered the all-too-familiar (and slightly frustrating!) scenario—the classic “can I have a snack” plea right before bedtime. Is it another clever stalling tactic or are they genuinely hungry? While bedtime snacks may not fit into every family’s routine, some kids may benefit from an extra nutritional boost before snoozing. If dinner was eaten several hours earlier or if your child wasn’t particularly hungry at dinnertime, adding a bedtime snack might not be a bad idea. We’ll explore how to optimize bedtime snacks to ensure they’re not only nutritious and satisfying, but also contribute to a smoother bedtime routine.

But first, let’s explore the basics.

Focus on fiber, protein and healthy fats

When preparing bedtime snacks, think about loading them with fiber, protein or fat to keep those little bellies full through the night. While not every kid is waking up in the middle of the night from a grumbling tummy, it can’t hurt if bedtime snacks are satisfying just in case.

Fiber, found in foods like whole wheat crackers or fresh fruit, not only improves digestion but it also keeps your kids full and balances blood sugar, saving you from ‘hangry’ meltdowns and turbo-charged energy crashes. Similarly, protein and fat (think: Greek yogurt, string cheese, nut butter or hard-boiled eggs) offer sustained satiety and prevent drastic blood sugar spikes, which may cause moody, dysregulated kiddos.

If you’ve tackled the tricky task of putting an overtired or amped up (borderline slap-happy) child to bed, you know where we’re coming from. A bedtime snack with some fiber-rich carbs or a mix of protein and fat can help set the stage for a successful bedtime routine.

Functional foods might help

Research is quite limited, but some does point to the fact that certain nutrients may contribute to better sleep, such as magnesium, melatonin and omega-3s. While eating foods rich in these nutrients won’t magically transform your child into a sleep champion overnight, it’s worth a shot to see if they make a difference.

Magnesium, found in whole grains, almonds, peanut butter, and avocado, helps your body relax and may improve sleep quality. Melatonin, the esteemed drowsy boss, helps regulate your circadian rhythm and small amounts are found in milk, nuts, and tart cherries. (Editor’s note: Experts have been warning parents about unregulated melatonin supplements that may carry unsafe dosages for kids, so it’s best to focus on melatonin in food sources.) Additionally, Omega-3s, found in fatty fish like salmon, flaxseeds, chia seeds and walnuts, can contribute to enhanced zzz’s. If these tasty, nutritious foods are purported to help in the sleep department, why not give them a try?

Avoid added sugars before bedtime

When it comes to choosing foods to help your kids snooze, it’s also important to know which foods could throw a wrench into your bedtime routine. Our most notable culprit? Added sugar! While dessert-like foods have a place in our kids’ diet, it may not be the best choice right before bedtime.

Sweets are digested quickly and provide a burst of energy, usually followed by a drastic blood sugar crash, leaving your child feeling tired, cranky and out of sorts. And when did a dysregulated kiddo become the poster child of a smooth and seamless bedtime routine?

Here are 7 healthy and kid-approved nighttime nibbles to support your evening routine.

7 bedtime snack ideas

These snacks are packed with fiber, protein and fat to keep your kiddos satisfied before bed. Remember, this is a bedtime snack and not a full-on meal, so keep portions appropriately sized.

1. Greek yogurt and berries

Greek yogurt is a fantastic source of protein (plus probiotics!) and berries pack a ton of fiber, along with a bunch of vitamins, minerals and antioxidants in every bite. Choose Greek yogurt made from whole milk—don’t skip the fat! Here’s a pro tip: opt for unsweetened or plain Greek yogurt, because the flavored varieties usually have tons of added sugar. Instead, if your little one is asking for a bit more sweetness, a drizzle of honey or maple syrup works wonders, giving you control over the sugar content before bed.

2. Apple slices with peanut butter

Both apple flesh and apple peel are great sources of fiber, and paired with peanut butter makes for a perfect bedtime bite. Get creative and swap out peanut butter for other magnesium-rich nut butters like almond butter, cashew butter, or pumpkin seed butter if your kiddo has a nut allergy.

3. Cheese and whole-grain crackers

Cheese is the dynamic duo of both fat and protein, creating an unbeatable combination when paired with fiber-rich crackers. Look for whole grain crackers made with whole wheat, quinoa or brown rice. Also, crackers made from vegetable flour or ground nuts or seeds also provide an excellent source of fiber.

4. Brown rice cakes with almond butter

Opt for rice cakes made from brown rice, which has a higher fiber content compared to white rice. Plus, we love rice cakes because they tick off that satisfying crunch factor. Add some magnesium-rich almond butter, and you’ve got a super sleep-friendly snack.

5. Crudité with hummus

Veggies are way more fun when there’s a little dip involved, even for our picky eaters. Slice up some cucumbers, bell peppers, carrots and celery and serve them with nutritious (and high in healthy fats) dips like hummus, guacamole or black bean dip.

6. Overnight oats

Oats are an excellent fiber source that will keep your kid feeling full, and when you make overnight oats with whole milk, you add that extra fat to maintain that fullness. Amp up your dish with some chia seeds, hemp seeds or ground flaxseeds for an extra dose of Omega-3s.

7. Hard-boiled eggs

For a quick and easy bedtime snack, choose hard-boiled eggs, which offer a two-for-one nutrition deal. The egg whites are packed with protein, while the yolk is where you’ll find all the delicious fats and nutrients. If your kiddo is craving a little carb pick-me-up, throw in a slice of whole wheat toast or a cup of melatonin-rich tart cherry juice.