Healthy and easy to make recipes for those midnight cravings

Table of contents

• Why do I have Midnight Cravings?

• Why Is It Important to Choose Healthy Options Instead of Junk Food for Midnight Cravings?

• The 10 Best Healthy Late-Night Snacks Recipe

• Things to Remember before Snacking

• Take Home Points

• FAQs on Midnight Cravings

Introduction

Mid-night cravings are common for many people, but it can be difficult to figure out what to make that is both healthy and easy. Fortunately, there are plenty of recipes that fit these criteria! Various delicious options can satisfy your cravings without sacrificing nutrition.

Moreover, some snacks contain compounds that can help you sleep better. Let’s look at the reasons for midnight cravings and some of the best healthy and easy-to-make recipes for those midnight cravings.

Why do I have Midnight Cravings?

Some people sneak into kitchen shelves and refrigerators even after dinner to find something to munch on. Midnight cravings are a common phenomenon that many people experience. It is believed that a combination of psychological and physiological factors causes these cravings. Physiologically, our bodies may be trying to make up for the lack of energy during the day, while psychologically, we may be seeking comfort or distraction from stress or boredom. Whatever the cause, understanding why we have midnight cravings can help us better manage them and make healthier choices when they arise.

The common reasons for midnight cravings include 

• Boredom.

• Binge Eating Disorder and Night Eating Syndrome (Eating Disorders)

• Dehydration

• Depression.

• Excessively limited eating during the daytime and at dinner.

• Sleeping Difficulties.

Why Is It Important to Choose Healthy Options Instead of Junk Food for Midnight Cravings?  

Eating junk food for midnight cravings can seriously affect your health. Junk food is usually high in calories, fat, sugar, and salt, which can lead to weight gain and other health problems. Too much junk food can also increase your risk of developing diabetes, heart disease, and other chronic illnesses. Additionally, eating junk food late at night can disrupt your sleep patterns and cause fatigue during the day.

It is important to be aware of the potential side effects of eating junk food for midnight cravings to make healthier choices regarding snacking after dark. Eating a balanced diet with plenty of fruits and vegetables is the best way to ensure you get all the nutrients you need while avoiding unhealthy snacks.

Side effects of eating junk food for midnight cravings include

• Weight gain

• Diabetes

• Heart disease,

• Bloating,

• Acid reflux,

• Disrupted sleep.

The 10 Best Healthy Late-Night Snacks Recipe

There are plenty of healthy late-night snacks that can satisfy your cravings without compromising your health. From roasted nuts and seeds to homemade granola bars, there are plenty of healthier alternatives to traditional snacks. Here are some of the best healthy late-night snacks you can enjoy guilt-free.

1. Bajra Khakhras

Try Bajra Khakhras instead of pizza. You will not regret this decision.  Bajra Khakhras is a nutritious midnight snack. You can prepare them and store them for 2 weeks. Add grated veggies, cucumbers, carrots, and tomatoes with a few drops of lemon juice while snacking.

Calories: 46kcal | Carbohydrates: 8g | Protein: 1.1g | Fat: 1.1g (per Khakhra)

Ingredients  

• ¼  cup bajra

• ¼ cup ragi

• 2 tbsp whole wheat flour

• ½ tsp ginger garlic paste

• ¼ tsp chopped green chilies

• 1 tsp sesame seeds

• ¼ tsp turmeric powder

• 1 tsp oil

• Salt to taste

Instructions

• Combine all the ingredients in a deep bowl and kneed into a dough using warm water.

• Divide the dough into 7-8 portions.

• Roll out each portion into thin circles with a touch of wheat flour.

• Heat a griddle and cook both sides until crisp. 

2. Phool Makhana

A bowl of phool makhana is a perfect snack for your midnight cravings. You can enjoy them dry roasted or with 1 tsp of ghee and add your favorite masala to make them more flavorful.  

Calories: 128kcal | Carbohydrates: 16.1g | Protein: 3.8g | Fat: 5.5g (one cup)

Ingredients

• 1 cup makhana

• 1 tsp ghee

• spices for flavoring (salt, chilli powder, garam masala powder, coriander powder, garlic powder & cumin powder)

Instructions

• In a wide flat pan, add 1tsp ghee, and lightly heat it up for about 30 seconds on medium-low flame. 

• Add spices to the ghee and mix everything together.

• When the spices have been lightly roasted in ghee, add 1 cup of makhana to it, ensuring to coat all of the makhana with flavored ghee. 

3. Hot cereal

Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt - 100g contain

Calories: 71kcal | Carbohydrates: 12g | Protein: 2.54g | Fat: 1.52g

Instructions

• Prepare oats or whole grains that require more cooking times in advance.  

• Store them in the fridge for a few days.

• Add a bit of water and reheat the grains when ready for a late-night snack.

Any cooked whole grain can be combined with milk or other toppings for a healthy late-night snack. Whole-grain cereals like oatmeal are excellent sources of fiber. Moreover, they’re generally more nutrient-dense than many other ready-to-eat breakfast kinds of cereal.

4. Whole wheat veggie wrap

Calories: 345kcal | Carbohydrates: 38g | Protein: 11.4g | Fat: 17.2g

Ingredients

• 1 medium (45-g) whole wheat tortilla or whole wheat roti

• 2 tbsp of hummus

• ¼ avocado, mashed 

• 1 cup sliced fresh vegetables of your choice 

• 2 tablespoons shredded cheddar cheese

Instructions

• Lay your flatbread on work surface. 

• Spread hummus and avocado on the flatbread. 

• Add veggies and cheddar and roll up. 

• Cut in half before serving.

5. Popcorn

Popcorn is a low-calorie healthy midnight snack for your night cravings.

Calories: 93kcal | Carbohydrates: 18.68g | Protein: 3g | Fat: 1.1g (Per 24g of air-popped popcorn)

Ingredients

• ½ cup popcorn kernels

• Salt to taste

Instructions

• Preheat a nonstick pot with a tight-fitting lid for a few minutes over medium heat. 

• Add half a cup of kernels to the pot. 

• Place the lid on, then shake the pot every couple of seconds to make it even heat. 

• The kernels will begin to pop. Once this happens, turn the heat to medium and keep shaking the pot until you hear the popcorn pop 2-3 seconds apart. 

• Remove from the heat.

• Season it with salt and enjoy!

6. Goji berries

Goji berries, dried - 100g contains

Calories: 349kcal | Carbohydrates: 77.1g | Protein: 14.3g | Fat: 0.39g

Goji berries are an antioxidant-rich snack, which may help in good sleep. You can eat them out of hand, like raisins, or add them to the cereal.

In a primary, 2-week study, participants consumed 120 ml of goji berry juice or a placebo beverage. More than 80% of people in the goji berry group reported improved sleep quality; about 70% found it easier to wake up, while around 50% reported feeling less tired. People in the placebo group did not report any such benefits.

7. Eggs

Calories: 71.5kcal | Carbohydrates: 0.368g | Protein: 6.3g | Fat: 4.76g

Eggs are extremely versatile and can be used in different snacks. Hard-boiled eggs can be used for a quick snack. 

You can also turn them into an egg salad.

Ingredients

• Hard-boiled eggs

• 1 cup of cut tomatoes, avocados, and cucumbers

Instructions

• Slice the eggs into quarters (or wedges). 

• Add them to a mixing bowl.

• Add the cut tomatoes, avocados, and cucumbers.

• Season with salt and pepper.

8. Strawberry & Brie Bites

Calories: 28kcal | Carbohydrates: 1g | Protein: 1.6g | Fat: 2g (per skewer)

Ingredients

• 12 small fresh strawberries, hulled

• 12 fresh basil leaves

• 3 ounces Brie cheese, cut into 12 small pieces (about 1/2-by-1-inch)

• 2 teaspoons balsamic glaze

Instructions

• Thread a strawberry, basil leaf and piece of cheese onto each of 12 toothpicks. 

• Drizzle with balsamic glaze just before serving.

It is important to remember that brie and other types of soft cheese are not recommended for pregnant people. Eating soft cheese risks listeria infections, which can cause miscarriage.

9. Chia seed pudding

Chia seed pudding is a healthy, effortless, protein-packed snack that helps you to satisfy your late-night cravings. Make some extra servings to store in the fridge and grab as you like, as it lasts up to a week.

Calories: 152kcal | Fiber: 11g | Protein: 5g | Fat: 10g

Ingredients 

• 1/2 cup almond milk 

• 2 tbsp chia seeds (whole, not ground).

Instructions

• In a small bowl, mix your chia seeds and almond milk. 

• Mix well and drizzle in honey or sweetener of choice (optional) 

• Set in the refrigerator for at least 3 hours, but it’s best to leave for 6 hours. 

• When you’re ready to eat, give a quick stir. Enjoy as-is, or add these toppings like nuts, chocolate chips, shredded coconut, flaxseeds, or sunflower seeds.

10. Cherry smoothie

With high amounts of melatonin, studies suggest that it can help with increased sleep time and overall sleep efficiency. Cherries are rich in vitamins A, C, and magnesium, making them a good option to incorporate into your diet.

Calories: 232kcal | Carbohydrates: 31.5g | Protein: 5.7g | Fat: 9.1g

Ingredients

• ½ cup oat milk

• 1 tablespoon almond butter

• 1 teaspoon cocoa powder

• ½ teaspoon vanilla extract

• 1 cup frozen dark sweet cherries

• 1 tablespoon brown sugar (Optional)

Instructions

• Add oat milk, almond butter, cocoa, vanilla, cherries, and sugar (if using) to a blender. 

• Blend until smooth.

• You can add some toppings, like slivered almonds, coconut flakes, and more frozen cherries.

Things to Remember before Snacking 

Identify the reason behind your midnight cravings and seek professional help if required.

• Watch your portion size. Eating large portions of these snacks can have a negative effect.

• Do not choose deep-fried and high-sugar content foods as your midnight snack.

• Always watch the salt or sugar, or fat that you add to the snacks.

• Make sure to have at least 2 hours gap between your heavy meal and sleep.

• Make sleep your priority.

Take-Home Points

• Many people struggle with late-night cravings, and it can be difficult to find healthy and easy-to-make recipes that satisfy those cravings. Fortunately, there are plenty of delicious recipes out there that are both healthy and easy to make. 

• Hot cereals, egg salad, popcorn, phool makhana, and chia pudding are some recipes that will help satisfy your late-night cravings without sacrificing your health.

• However, identify the reason behind your midnight cravings, prioritize sleep, and seek professional help if required.