Over 60% of Aussies admit to late-night snacking, but most reach for sugar-loaded or ultra-processed junk.

That quick fix might hit the spot, but it often wrecks sleep, spikes blood sugar, and derails your health goals. Night cravings don’t mean you have to compromise.

In this article, I’ll discuss smart, satisfying, healthy snacks for after-dark cravings, including why 3099 Jerky is a top-tier choice!

What Makes a Night Snack “Healthy”?

A healthy night snack should satisfy hunger without disrupting sleep or spiking blood sugar. That means choosing foods that are low in sugar, easy to digest, and rich in protein or healthy fats. These nutrients help stay full, support overnight recovery, and promote steady energy levels.

The best night snacks are moderate calories and won’t leave you feeling overly full or uncomfortable in bed. Avoid anything too heavy, spicy, or caffeinated, as they can interfere with quality sleep. Instead, opt for whole, minimally processed foods with clean ingredients.

Jerky, for example, is a great option; it’s high in protein, low in carbs, and free from the hidden nasties often found in late-night convenience snacks. Whether you’re fuelling up post-dinner or calming a craving before bed, healthy snacking at night is all about balance, portion control, and picking foods that work with your body, not against it.

Top Healthy Snacks to Eat at Night

Late-night hunger doesn’t have to mean regret. These snacks keep you full, calm, and on track, even while you sleep.

1. 3099 Jerky

When late-night cravings hit, 3099 Jerky is the ultimate guilt-free fix. Crafted from 100% grass-fed Aussie beef, it’s a clean, high-protein snack designed to support recovery, muscle repair, and steady blood sugar, even after dark. 

There is no added sugar, no preservatives, and absolutely no seed oils, making it ideal for those following paleo, carnivore, or low-carb lifestyles. Each bite delivers bold flavour without the bloat. 

Whether you go for the smoky richness of Smokey BBQ, the fiery kick of Chilli, or the crowd-pleasing Original, you’re getting a snack that’s light on your gut but heavy on taste. It’s shelf-stable and mess-free, so that you can stash a pack by your bedside or in your bag without worry.

2. Boiled Eggs

Boiled eggs are a classic for a reason. They’re packed with complete protein, healthy fats, and key nutrients like choline and B vitamins. 

Best of all, they’re gentle on the stomach and promote satiety without heaviness. Keep a few in the fridge and grab one when cravings hit, they’ll keep you full and fuelled without impacting your sleep.

3. Cottage Cheese

Cottage cheese is rich in casein protein, which digests slowly and feeds your muscles while you sleep. It’s low in sugar and carbs, making it ideal for late-night snacking. 

Opt for full-fat, plain versions without additives. Add a pinch of cinnamon or a few crushed walnuts for extra flavour and healthy fats that enhance satisfaction.

4. Greek Yoghurt (Unsweetened)

Unsweetened Greek yoghurt delivers a powerful hit of protein and gut-friendly probiotics. It’s thick, creamy, and satisfying, without the sugar in most flavoured versions. 

Choose full-fat options to support hormone health and keep you fuller for longer. Top it with cinnamon or a few seeds if you like a little crunch.

5. A Handful of Almonds or Walnuts

Nuts like almonds and walnuts are rich in healthy fats, magnesium, and antioxidants that support brain and heart health. 

They also help promote restful sleep and curb hunger in just a small portion. Stick to 10–15 nuts to keep calories in check. Keep a jar nearby so less healthy options never tempt you.

6. Sliced Turkey or Chicken

Lean turkey or chicken slices are high in protein and contain tryptophan, an amino acid linked to better sleep quality. 

They’re easy to digest and won’t spike insulin, making them a perfect night snack. Wrap slices around avocado or cucumber for a little extra nutrition and crunch. It’s clean, simple, and satisfying.

7. Banana with Almond Butter

Bananas are a great source of magnesium and potassium, which help relax muscles and nerves. Pairing them with almond butter adds slow-digesting fats, improving satiety and keeping energy levels balanced. Half a banana with a spoonful of nut butter will do the trick. It’s sweet, soothing, and surprisingly sleep-friendly.

8. Bone Broth

Warm, nourishing bone broth is rich in collagen, glycine, and minerals that help repair tissue and support gut health overnight. 

It’s incredibly light yet satisfying, making it a perfect wind-down option. Sip a cup before bed to soothe digestion and promote a sense of calm. Look for slow-simmered, clean-ingredient broths with no additives.

Why Jerky Is a Great Night Snack

Jerky is one of the smartest late-night snack choices, especially when it’s clean, high in protein, and low in sugar, unlike carb-heavy options that spike your blood sugar and disrupt sleep.

Jerky offers slow-digesting protein that helps stabilise energy and keep you full through the night. It’s also incredibly convenient, with no prep, mess, or guilt.

3099 Jerky uses 100% Australian grass-fed beef with no preservatives, artificial flavours, or added sugar. That means you’re getting a pure, protein-rich snack supporting your fitness goals without hidden nasties. 

Whether you’re winding down after a big day or need something satisfying that won’t weigh you down, 3099 Jerky is your go-to.

It's also a smart pick for those following low-carb, Paleo, or high-protein diets. Packed with amino acids and flavour, it gives you that savoury hit without the crash, making it ideal for night snacking.

Tips for Smarter Night Snacking

Night cravings creeping in? Don’t sabotage your sleep, use these smart tips to snack better, feel satisfied, and stay on track.

• Stick to Whole, Minimal Ingredients: Choose snacks made from real food, nothing processed or packed with unpronounceables. Whole ingredients are easier to digest and less likely to spike blood sugar. The simpler, the better.
• Keep Portion Sizes Small: Night snacks should curb hunger, not replace meals. Aim for just enough to satisfy, without overloading your digestive system before bed. Think balance, not binge.
• Focus on Protein and Healthy Fats: Protein and good fats promote satiety and stable blood sugar through the night. They also support recovery and hormone function while you sleep. Skip sugary snacks that lead to crashes.
• Avoid Caffeine and Excess Sugar: Both can disrupt your ability to fall and stay asleep. Check ingredients, even “healthy” snacks sometimes sneak them in. Keep it clean to sleep easily.
• Snack with Purpose, Not Boredom: Ask yourself if you’re hungry or just filling time. Mindless snacking leads to poor choices and overconsumption. Eat when your body signals, not out of habit.

Night Snacking Can Be Healthy, If You Choose Right

Late-night hunger doesn’t have to mean junk food or regret. You can sleep well and stay on track with choices like protein-rich, clean snacks. 3099 Jerky delivers bold flavour and real Aussie beef with zero sugar or nasties. So next time the cravings hit, skip the sugar and grab a bag of 3099 Jerky instead.