Late-night snacking is a challenge for many of us – it doesn’t have to be a diet disaster. The key is to keep it controlled – ideally something protein-rich and low in carbs. And of course, it’s key to understand WHY reaching for a snack. But as we continue to work toward understanding and buffering our nighttime cravings, here are 5 late-night snacks that we can indulge in, guilt-free.
- Important to tune into why we crave. Do we really “need” a snack, or we just want one?
- Are we using food to unwind, simply numbing out from the stressors of the day?
- Are we tired, looking for a pick-me-up, when what we really need is to simply go to bed?
- Understanding why we experience late-night cravings is key to controlling these impulses, so that an evening snack becomes more of a “treat” instead of seemingly uncontrollable impulses.
- PROTEIN FUDGESICLES: DIY with casein protein powder + unsweetened almond milk
Casein is a slow-digesting milk-based protein that provides a steady release of amino acids that can help to curb hunger and minimize muscle losses that occur overnight while sleeping.
Mix 1 scoop protein powder (any variety can work: whey, plant-based, casein) + 4 oz almond milk. Pour into popsicle mold & freeze for 4+ hours. Allow to sit at room temp 5 minutes or so before eating.
35 calories & 3 grams protein per ½-cup serving; first ingredient after water is whey protein.
No artificial sweeteners; only 5 grams naturally-occurring milk sugar
- COTTAGE CHEESE: SAVORY, SWEET, OR CREAMY POPSICLES
Rich in casein, pair cottage cheese with flavors for savory or sweet, or make a creamy frozen pop.
Savory ideas: Cherry tomatoes + basil with balsamic reduction. Fresh salsa. Creole seasoning, tomato.
Sweet ideas: Fresh or frozen berries. Swerve and cinnamon with (optional) apples or peaches
Creamy Popsicles: Puree cottage cheese until smooth, then fold in berries of choice, optional fresh herbs, and Swerve. Pour into popsicle mold & freeze for 4+ hours. Allow to sit at room temp 5 minutes or so before eating.
- PB GREEK YOGURT DIP + FRESH BERRIES
Blend Powdered Peanut Butter like PB2 with plain lowfat Greek yogurt for a fluffy, sweet, protein-rich fruit dip. Dip berries (among the lowest-carb, fiber-rich fruits), or apple or pear slices.
- PROTEIN PUDDING
Add protein powder to your favorite no-sugar pudding mix (two scoops per four-serving box; whey protein generally has the best texture for pudding). Match protein flavor with pudding (e.g. chocolate protein for chocolate pudding, vanilla protein for vanilla, etc).
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