Bedtime snacks for toddlers or older kids can be really helpful for some families. They can support growth spurts, fill their tummies before bed and may make them sleep better. However you may be worried whether this is the right thing to do?
This blog will help you decide whether this is right for your family and how to ensure you are choosing the right snacks for their nutrition and health.
Why toddlers may need a bedtime snack
- Growth and energy – if they are going through a growth spurt or requiring more energy to meet their increased energy demands. They will need some extra food to meet these needs.
Although if you know they have not eaten so much in the day and are hungry it is more likely because of this rather than a growth spurt. If they are regularly eating good amounts over 3 meals a day and a snack in the day and are still hungry then it may be time to consider a bedtime snack.
- Fill them up – you want filling bedtime snacks for toddlers, with the right foods it will make it easier for them to sleep.
- Early dinner – bedtime snacks can be useful if they are having a routine of early dinners and then a large gap before bed.
How to choose healthy bedtime snacks
I always say to parents – choose snacks that are ‘a bit boring’ for bedtime. For example, not their favourite chocolate biscuit!
As the parent you get to decide what they have. You can offer a choice of a few things but I wouldn’t ask them what they want.
Healthy bedtime snacks for toddlers should ideally focus on the key nutrients – protein and carbohydrate. Protein fills them up and carbohydrates of the complex/wholegrain type such as wholegrain bread, crackers or a fruit. Check out the 30 ideas later on this blog.
This balance is good for remembering how to pair foods to help stabilize blood sugars. Also snacks are only meant to be small portions not a meal, so there is no need to serve large amounts.
Bedtime snacks to avoid
You don’t want to give them snacks that are most desirable for kids such as those containing high amounts of sugar, caffeine, or overly processed snacks such as chocolate bars, high sugar cereals, biscuits, crisps etc.
If you start giving these foods it will increase their desire to hold out for these foods if they know they are getting a very desirable food at bedtime. This is particularly the case for fussy eaters who struggle to eat dinner, and may say they are hungry later for a snack.
30 Healthy bedtime snacks for toddlers
Here are the best bedtime snacks for toddlers. These are all balanced snacks as they contain a mix of protein and carbohydrate. These are all simple to put together as the last thing you want is making complicated snacks.
- Banana slices with peanut butter
Sliced banana topped with some smooth peanut butter. Lovely combo of sweet and nutty.
- Apple wedges and greek yoghurt dip
Good for a lighter snack and fun for kids to dip the apple slices or wedges into some plain yoghurt.
- Berries with ricotta cheese
Lovely and creamy ricotta with some sweet berries like strawberries or raspberries
- Apple wedges with nut butter
Crunchy apple wedges with a nut butter. You can use peanut, almond, cashew butter
- Berries with plain yoghurt
Yoghurt is a good source of protein and berries carbohydrate, fibre and antioxidants
- Yoghurt and fruit smoothie
Makes a smooth and nourishing thick drink. Soft fruits work best as smoothies as they blend up more easily. Try my kiwi smoothie
- Cream cheese and whole grain breadsticks
Soften the cream cheese up and the breadsticks can be dipped or spread onto the cream cheese.
- Cheese cubes and wholegrain crackers
Cheese and crackers make a great combo of protein and carbohydrate.
- Warm milk and a small oat cracker
A glass of warm milk can be comforting before bed along with a small oat cracker for carbohydrates. If you are concerned about drinking milk before bed – check out my blog.
- Small bowl of porridge
Warm and comforting porridge will fill their tummies up.
- Spinach pancakes
It takes a bit of time to put together but can be made in batches, frozen and taken out of the freezer when required.
- Sugar free granola with milk
Use a homemade granola or low sugar/sugar free granola with some milk of choice.
- Yoghurt with a small banana
- Mini wholegrain pancakes
Adding some wholegrain flour to the pancakes add more fibre to them. Just as delicious.
Apple, banana and carrot muffins are great for snacks and can be made in advance and frozen for when needed.
- Rice cakes with avocado
Plain but filling and avocados also contain healthy fats.
- Carrot sticks and hummus
Sweet carrots and creamy hummus make a tasty nutritious bedtime snack
- Cucumber and cottage cheese
Not keen on cucumber than another veg or fruit would work well too.
- Sweet potato wedges with cream cheese
Cook some extra potato wedges at dinner and have leftover ones you can add to some cream cheese
- Oat energy balls or bliss balls
Try my no bake bliss balls made with cashew nuts, dates and cocoa.
- Mini fruit & oat bars
Opt for low sugar ones if you can or make your own.
- Homemade low-sugar banana bread
Using up ripe bananas is a great way to naturally sweeten the bread.
- Tuna pate on toast fingers
This tuna pate is simple to make and can be stored in the fridge for a few days. This recipe uses both tuna and smoked mackerel to get a dose of omega 3.
- Cucumber sticks with hommous
Crunchy cucumber and creamy hummus make a winning combo.
- Pepper slices with butter bean dip
Butter beans provide a good source of protein and fibre. Blended in a dip make the texture alot more appealing for kids.
- No added sugar raisin toast with butter
These could be toast, bagels or breads with dried fruits.
- Chopped egg with fruit
A boiled egg chopped into wedges with some fruit makes a very nutritious snack with egg providing protein and choline.
- Omelette strips with sweetcorn
A simple omlette with some tinned or frozen sweetcorn scattered on top. Use half for a snack and save the other half for breakfast the next day.
- Egg wraps with mushrooms
These are made like an omelet with a wrap placed on top of the omeltte in the frying pan and flipped over.
- Eggy bread with berries
Soak a slice of bread in some whisked egg and fry. Have on its own or add some berries on top.
Bedtime snack tips & FAQs
- Offer snacks around 30–60 mins before bed to ensure they are not going to disrupt their sleep.
- Ensure snack sizes are small to avoid over filling them up.
- Milk can be part of bedtime snacks in appropriate amounts. Read my full blog on this topic – should toddlers drink milk before bed? – an expert guide
What to do if your toddler wakes hungry at night?
Consider if they have eaten enough in the day as this may be the reason for them waking. You could let them have a little drink of water and encourage them back to sleep. If it becomes a frequent event you may want to consider making dinner later (nearer to bedtime) or offering a toddler bedtime snacks.
Conclusion
Healthy bedtime snacks for kids can be part of a healthy routine if you use some of the suggested ideas in this blog, which will ensure a balance of protein and complex carb. If you do decide to start offering bedtime snacks, keep it consistent and not just when they don’t eat dinner for example.
Need more toddler meal ideas? Download my free guide One Meal Everyone Eats
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