Who among us has not seen their sleep cycle disrupted at some point in the past year? Or did you indulge in a bedtime revenge procrastination, 20 minutes on Insta turning into two hours? Maybe it’s the weekend and you are excessively watching the Easttown mare. Either way, you’re up, it’s late and you’re more than hungry. What are you doing? Open the fridge and devour a cake and ice cream or a Nutella scarf on toast? There’s a better way to snack late at night – one that doesn’t require you to destroy your hard-earned #wins during the day. Nutritionist Amrita Kotak (@ reallife.dietitian on Instagram; Frize and Shine on YouTube) recommends these healthy snacks high in protein and fiber, which keep you full for longer, ensure your blood sugar stays stable and tastes great too.

4 healthy late-night snack options

1. Theater style steamed corn

Corn is a complete food that provides essential B vitamins and fiber. Nutritional yeast is also high in fiber, protein, and B vitamins, including vitamin B12, which is generally lacking in vegetarian foods. On the other hand, homemade popcorn is also a great option.

  1. ½ cup boiled corn (off the cob)
  2. ½-1 tablespoon of melted butter
  3. Lime juice, salt and red pepper powder to taste
  4. Optional: 1-2 teaspoons of nutritional yeast

Mix well and eat.

2. Roasted Khakra Yogurt Dip

Khakra provides fiber and yogurt provides protein for a well-balanced snack. Its creamy texture adds a nice mouth feel to this dish.

  1. 200g curd suspended
  2. 1-2 garlic cloves, crushed
  3. 1/2 tablespoon olive oil
  4. 1/2 tablespoon olive oil for drizzling
  5. Fresh mint leaves or 1 teaspoon of dried mint leaves (pudina)
  6. Salt to taste


  1. Place your regular homemade dahi in a sieve to drain the water. Keep it overnight in the fridge as it really dries up the dahi and makes it nice and thick.
  2. Add all the ingredients except the olive oil from step 4.
  3. Mix well and drizzle with olive oil
  4. Refrigerate in the refrigerator for about an hour before eating – dahi captures the flavors of spices very well.
  5. Eat with vegetable sticks / khakras / fries / or even a sandwich.

Also Read: FYI, Carbohydrates Are Good For Post-Workout Snacks

3. Hummus and red peppers slices

Raw red pepper slices are packed with fiber and vitamin B, and chickpeas and tahini are packed with protein and iron! Vitamin C in peppers also improves iron absorption from hummus.

  1. 3/4 cup cooked chickpeas
  2. 2 tablespoons of lemon juice
  3. 2 tablespoons of ready tahini
  4. 1 clove of garlic
  5. 1-2 tablespoons extra virgin olive oil
  6. A pinch of salt
  7. Water to adjust consistency


  1. Put all the ingredients in the blender and blend until you get the desired consistency

4. “Snickers” energy balls

Oat fiber, peanut butter protein and chocolate delicacies, these energy balls will make you feel like Snickers chocolate, but with a lot more nutrients.

  1. 1/2 cup old-fashioned oatmeal (you may need a little more depending on how sticky your mixture is)
  2. 2 tablespoons of honey
  3. 2 tablespoons peanut butter (homemade or store-bought. To make it at home, simply mix in skinless peanuts – roasted or regular – until they begin to release their oils and become creamy)
  4. 1/8 – 1/4 teaspoon vanilla extract
  5. A pinch of salt

Optional garnishes

  1. Chia seeds or flax seeds for more fiber, iron and heart-healthy fats
  2. Coconut shavings for taste and heart-healthy fats
  3. Any other flavor instead of vanilla essence
  4. Any dried fruit or raisins cut into small pieces


  1. Measure all the ingredients and combine them together in a large bowl.
  2. Mix with a spatula or spoon until the honey and peanut butter are evenly distributed among the other ingredients. If the mixture seems too sticky, crush some more oats into a fine powder to add to the mixture.
  3. For about 15 minutes, place the mixture in the freezer.
  4. Remove the mixture and roll into a ball to the desired size.
  5. You may need to adjust the salt and sweetness depending on whether your peanuts were salty or not.

Store energy balls in the fridge/freezer.


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