Few things in life are as exhausting and frustrating as perpetual sleeplessness, especially when the cause of our restless nights could have been avoided. If you find your stomach rumbling is disrupting your sleep, you might need a more satiating bedtime snack. Here are 18 bedtime foods packed with super-satisfying protein, helping you avoid disruptive late-night cravings.
Chicken or Turkey Breast
Despite its high protein content, Johns Hopkins Medicine doesn’t recommend eating red meat before sleep because it is hard to digest and is high in saturated fat. However, lean meats like chicken and turkey breast are also excellent sources of protein and are far easier for your body to process while you sleep. A 3-ounce serving of cooked chicken breast contains 25 grams of protein!
Edamame
This versatile bean is a plant-based protein superstar. A single cup of steamed or roasted edamame contains an impressive 17 grams of protein. They’re also a good source of fiber and iron, boosting your health and nutrition. Frozen edamame is widely available, and you can quickly steam them in the microwave before bed for a delicious and satiating snack.
Cottage Cheese
All cheese has high amounts of protein, but cottage cheese has less saturated fat and salt, making it a healthier choice before sleep. A half-cup serving contains 14 grams of protein and 18% of your daily recommended intake. Both protein and calcium contribute to feelings of satiety, aiding prolonged sleep. You can add crunchy veggies or fresh fruit for variety.
Greek Yogurt
Health informs us that a single 6-ounce container of plain Greek yogurt contains approximately 17 grams of protein, depending on the brand. Yogurt is especially high in casein, a slowly digested protein that helps keep you feeling full for longer. It’s also naturally low in sugar, so it’s ideal for bedtime. Adding fruit, nuts, or honey can make it even more nutritious.
Hard-boiled Egg
All eggs contain a lot of protein, and a large hard-boiled egg has around 6 grams. They’re also ultra-convenient and easy to prepare in advance. Boil a batch on Sunday and store it in the fridge for a grab-and-go pre-bedtime snack throughout the week. They’re delicious plain, but you could add a sprinkle of seasoning, mayonnaise, or even spicy hot sauce.
Canned Fish with Crackers
Canned tuna or salmon are excellent sources of lean protein and healthy fats, particularly omega-3 fatty acids, which have been linked to improved sleep quality. You can pile them onto wholewheat crackers with cucumber, tomato, or olives or mix them with a little light mayonnaise. This low-sugar, high-protein option is excellent for promoting sleep longevity.
Nuts
All nuts are high in protein, but SK Nutrition states that peanuts have the most protein per serving, with almonds and pistachios a close second. Nuts also offer plenty of ‘good’ fats, which help you stay full for longer and have been associated with better sleep quality. Be careful not to choose salted varieties before bed, as this may make you thirsty.
Hummus
Just two tablespoons of hummus pack around 3.5 grams of protein, and it’s naturally low in sugar. It’s also very convenient and can be eaten cold, perhaps with some wholewheat crackers or sliced vegetables for extra fullness and nutrition. The primary source of protein comes from the high chickpea content, creamed together with olive oil, tahini, garlic, and lemon juice.
Tofu Scramble
Tofu scramble is the perfect comfort food for anyone seeking something warm to fill their stomach before bed. Crumble firm tofu and pan-fry it with vegetables like onions, peppers, and mushrooms. Tofu (bean curd) has around 8 grams of protein per 3.5 oz serving. Add some turmeric for color and an earthy flavor or a pinch of nutritional yeast for a cheesy taste.
Protein Smoothie
Blend some Greek yogurt or cottage cheese with frozen fruit, a scoop of protein powder, and a splash of unsweetened nut milk, such as hazelnut or almond, for a satisfying and easy-to-digest bedtime snack. The protein powder means that smoothies can give you a significant protein boost, offering upwards of 20 grams per serving. They’re also endlessly customizable!
Hemp Seeds
Like nuts, seeds are nutritional powerhouses packed with protein, healthy fats, and other nutrients. According to Eating Well, hemp seeds, pumpkin seeds, and sunflower seeds are the best options for maximum protein, but all seeds can aid sleep, especially those that also contain Vitamin E (like sunflower seeds), which has also been proven to improve sleep quality.
Protein Bars
Some of these pre-packaged bars can be deceptively high in saturated fats and sugar, so be careful which brand you choose. Look for bars with a high protein content (ideally over 10 grams) and limited added sugars, artificial ingredients, or fillers. Protein bars aren’t the cheapest option, but they often taste great and are quick and convenient to grab before bed.
Protein Pancakes
Pancakes aren’t just for breakfast! Whip up a batch of protein pancakes with eggs, nut milk, wholewheat flour, and protein powder for a pre-bedtime snack that is packed with protein. Top them with Greek yogurt or dark chocolate, or make them savory by adding cheese. Just make sure you go easy on the sugar—a drizzle of honey is okay, but don’t go overboard before sleep.
Lentil Soup
They may require some preparation beforehand, but broth-based soups with lentils or other pulses can be a hearty, super-satisfying snack before bed that’s easy for your stomach to work on yet keeps you satiated. Lentils are 9% protein and naturally high in complex carbohydrates, vitamins, and minerals. Just be careful not to add too much salt or heavy cream.
Banana with Almond Butter
This combination offers the perfect balance of satiating protein and healthy fats. Almond butter is a convenient, easily digested, high-protein choice. Although an average banana contains only 1 gram of protein, The Sleep Charity says that “bananas are an excellent source of magnesium and potassium, which help relax overstressed muscles and make them an ideal go-to snack before bed.”
Chicken or Turkey Sausage Links
These lean sausages don’t provide as much protein as leaner breast meat, but they are still relatively high in protein. Pre-cooked chicken or turkey sausage links are convenient, but look for varieties with the highest breast meat content and the lowest values for added filler and salt. You can eat them cold from the fridge or heat them up with some peas or beans.
Scrambled Egg with Avocado Toast
If you’re actually hungry and fancy a light meal rather than a snack, this is a great pre-sleep choice. Two large eggs offer a whopping 12 grams of protein, while half an avocado provides around 2 grams of protein and healthy fats like monounsaturated fat, which can aid sleep quality. Use whole wheat toast to add complex carbs, fiber, and nutrients.
Sushi
While not necessarily the most convenient option, store-bought or leftover sushi can be a quick and satisfying, protein-rich snack. Opt for nigiri made with lean fish like salmon or tuna, which offer a good dose of protein and omega-3 fatty acids. Try to choose sushi rolls with extra vegetables and limited white rice, and go easy with the soy sauce due to its high salt content.
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