Knowing the best bedtime snacks for toddlers can prevent a nighttime meltdown without sacrificing their nutritional needs. Because a toddler’s appetite can be unpredictable, the key is to have nutrient-dense, no-prep options that keep your kiddo full!
In this guide, we’ll review when to offer a bedtime snack, how to choose a healthy option, and 10 easy snack ideas that your kids will love.
Is It Okay to Offer a Bedtime Snack?
Many parents wonder whether to offer a bedtime snack every night or stick to structured meal times, especially when that last-minute request can feel more like a bedtime delay tactic than true hunger.
Rather than assuming it’s always one or the other, look for patterns in your toddler’s behavior.
If your toddler asks for a bedtime snack every night (and the food is actually eaten), it may be a sign to switch up their meal schedule to better meet their hunger needs. Consider shifting all of their meals later or offering an earlier dinner followed by a more filling evening snack.
If snack requests happen occasionally, it's perfectly okay to honor these hunger cues! Toddlers’ appetites naturally vary, and responding to genuine hunger helps raise intuitive eaters who listen to their body.
How to Choose a Healthy Bedtime Snack
The goal of a bedtime snack is to keep your toddler full while not giving them a burst of energy that could keep them awake.
Here are some key factors to choosing the perfect bedtime snack:
Low in Added Sugar
High sugar snacks can give toddlers a rush of energy, but also affect their “fullness” hormones which can disrupt their circadian rhythm and sleep patterns (1).
Aim for snacks with 0-3 grams of added sugar to keep energy and hormone levels steady all night.
Healthy Fats or Protein
A good bedtime snack should keep your toddler satisfied through the night. Protein and healthy fats digest slowly, which helps them stay full and maintains steady blood sugar levels overnight.
Look for protein-rich foods like meats, yogurt, cheese, and beans, along with healthy fats from nuts, seeds, avocado, and dairy.
Not Overly Appealing
To make sure your toddler is actually hungry and not just stalling bedtime, keep the snack simple and not overly exciting. Save their favorite treats or character-themed packaging for another time and go with a less alluring, somewhat repetitive option.
This helps your toddler (and you) identify if they’re actually hungry when they ask for a bedtime snack.
Mess Free
After a bath, the last thing you need is a messy snack! Opt for a bedtime snack that’s easy to eat and doesn’t create a mess.
Avoid Processed Food
While there's no specific food proven to promote sleep in kids, research shows that a balanced diet of fiber, fruits, and vegetables, while low in saturated fats, can lead to better sleep (1).
That means avoiding processed foods during bedtime and keeping the ingredients list short.
10 Bedtime Snack Ideas for Toddlers
- Cheese stick and apple slices
- Trail Mix (without chocolate or enticing candies)
- Banana with single-serve peanut butter pouch (to keep it mess-free!)
- Food Nerd Puffs with cheese slices
- Dried fruit with nuts
- Yogurt pouch with berries
- Toast with avocado and hemp seeds
- Whole grain crackers with hummus
- Hard-boiled egg with pear slices
- Food Nerd Puffs with dairy free yogurt (look for high protein, low added sugar)
The Bottom Line
Serving a bedtime snack can be a great way to honor your toddler’s hunger cues and help raise an intuitive eater! To give them a filling option that doesn’t sacrifice their nutrition, focus on including protein, healthy fats, minimal added sugar, and a short ingredient list.
Food Nerd puffs check all of these nutritional boxes and make a great mess-free option for your toddler’s bedtime routine.
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Calcaterra, V., Rossi, V., Tagi, V. M., Baldassarre, P., Grazi, R., Taranto, S., & Zuccotti, G. (2023). Food Intake and Sleep Disorders in Children and Adolescents with Obesity. Nutrients, 15(22), 4736. https://doi.org/10.3390/nu15224736
