It’s almost bedtime, and suddenly: ‘Mum, I’m hungry!’ Sound familiar? The pre-sleep snack request is practically universal. But here’s the thing: choosing the right bedtime snacks for kids can actually help them fall asleep faster and stay asleep longer.

According to studies, foods containing tryptophan and magnesium may support melatonin production, the hormone that regulates sleep. Natural sources of these nutrients include bananas, yoghurt, almonds, oats, and turkey all known to help calm the body and prepare it for rest.

Ready to make bedtime smoother and sleep a little sweeter? In this guide to bedtime snacks for kids, we’ll share evidence-based snack ideas that are not only delicious but also designed to promote calm, restful sleep. Let’s dive in.

Turn Nighttime Snacking into Calm, Healthy Moments

If bedtime snacks often lead to fuss, you’ll love the approach in Healthy Parents, Healthy Kids by Dr Nick Fuller. Backed by science and packed with parent-friendly advice, this guide helps you choose nourishing options that keep little tummies happy without the sugar rush.

Transform bedtime into a peaceful routine. Grab your copy of Healthy Parents, Healthy Kids today and discover how to make every snacktime, and sleeptime, stress-free.

Easy Bedtime Snacks for Kids

Choosing the right bedtime snacks is all about balance: something light enough not to disrupt sleep, but nourishing enough to keep little tummies satisfied through the night. Here are some healthy snack ideas your kids will actually look forward to before bed.

Mini Baked Oat Cups

These mini baked oat cups make a cosy and wholesome bedtime snack for kids. Lightly sweet, filling, and full of sleep-friendly ingredients like oats and milk. They can be made ahead of time and stored in the fridge for a few days, or in the freezer for up to a few weeks. Warm them up before bed for a comforting little treat that helps kids wind down and sleep soundly.

Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, Snacks

Makes 18 mini muffins

Prep Time: 5 minutes

Cooking Time: 15 minutes 

Ingredients

• Olive oil spray, for greasing
• 2 overripe bananas
• 1 egg
• ½ cup milk
• 2 cups rolled oats
• Pinch of cinnamon
• ¾ cup frozen raspberries, thawed

Recipe

1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 

2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 

3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 

4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 

5. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. 

6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 

7. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!

Spinach Muffins

These savoury spinach muffins are a great way to sneak in extra greens before bedtime. Soft, cheesy and mild in flavour, they make a nourishing evening snack that won’t overload little tummies. Bake them in a mini muffin tray for the perfect kid-sized portion, ready to reheat for a warm, satisfying bite before lights out.

Type: Vegetarian, Kid Friendly, Baby Friendly, Snacks

Makes 16 muffins

Prep Time: 10 minutes

Cooking Time: 20 minutes 

Ingredients

• Olive oil spray, for greasing
• 150-200g baby spinach leaves
• 2 eggs
• ¾ cup Greek yoghurt
• ½ cup milk
• ½ cup cheddar or mozzarella cheese, grated 
• 2 cups wholemeal self-raising flour

Recipe

1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 

2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces.

3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 

4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough textured muffin. 

5. Scoop the muffin mixture into the prepared muffin trays. 

6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 

7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!

Baby Banana Muffins

Soft, naturally sweet, and just the right size for little hands, these baby banana muffins make a gentle bedtime snack for toddlers and young kids. Bananas are rich in magnesium and tryptophan, nutrients that may help promote better sleep. Bake a batch ahead and store them in the freezer for up to 2–3 weeks, ready to warm up for a cosy pre-bed treat.

Type: Vegetarian, Kid Friendly, Baby Friendly, Snacks

Makes 24 mini muffins

Prep Time: 5 minutes

Cooking Time: 15 minutes 

Ingredients

• Olive oil spray
• ½ cup milk
• Juice of ½ a lemon
• 2 large overripe bananas
• 2 eggs
• ¼ cup Greek yoghurt
• 1/3 cup olive oil
• 1 ¾ cups wholemeal self-raising flour
• Sprinkle of cinnamon 

Recipe

1. Preheat the oven to 160°C. Grease two 12-hole mini muffin trays with olive oil spray, then set aside. 

2. Add the lemon juice to the milk and set aside. 

3. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.

4. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.

5. Add the Greek yoghurt and olive oil to the banana mixture. Pour in the milk and lemon juice mixture. Mix until well combined. 

6. Add in the flour and cinnamon, then mix gently until just combined. Mixing gently and avoiding overmixing the muffin batter will result in a light and spongey muffin texture. 

7. Spoon the muffin batter evenly into the mini muffin tins. Place into the oven and bake for 15 minutes, until risen and lightly golden brown. 

8. Remove the muffins from the oven. Allow to cool for 5 minutes before removing the muffins from the trays. Allow the muffins to cool completely, then serve and enjoy!

Banana Oat Bars

These chewy banana oat bars are a naturally sweet and satisfying bedtime snack for kids (and parents too!). Packed with oats and bananas, both known for their sleep-supporting nutrients like magnesium and tryptophan, they help calm little bodies before bed. Store them in the fridge for up to a week for an easy, grab-and-go night-time nibble.

Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, Snacks

Makes 15 bars

Prep Time: 10 minutes

Cooking Time: 30 minutes 

Ingredients

• 2 overripe bananas
• 1 egg
• 1/3 cup olive oil
• 2 tablespoons honey, plus extra to serve (optional)
• 1 heaped tablespoon natural 100% peanut or almond butter
• 1 cup rolled oats
• ½ cup wholemeal self-raising flour
• 1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)
• 1 tablespoon sunflower seeds, plus extra to serve (optional)
• 2 tablespoons goji berries, or other dried fruit

Recipe

1. Preheat the oven to 180°C. Line a square baking tin with baking paper.  

2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 

3. Add in the olive oil, honey and peanut butter, and mix well to combine. 

4. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. 

5. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. 

6. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. 

7. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy!

Lemon Loaf Cake

This soft, zesty lemon loaf makes a lovely evening treat for kids and the whole family. Lightly sweet and soothing, it’s perfect for winding down after dinner, especially with a warm glass of milk. Bake it ahead and enjoy a slice as a cosy bedtime snack to end the day on a comforting note.

Type: Vegetarian

Serves 8

Prep Time: 5 minutes

Cooking Time: 45 minutes

Ingredients

• 1 cup plain Greek yoghurt 
• 3 eggs
• ½ cup honey
• ½ cup olive oil
• 2 lemons – juiced, plus 2 teaspoons lemon zest
• 1 ½ cups self-raising wholemeal flour
• ½ teaspoon salt

Recipe

1. Preheat the oven to 180°C and line a 24cm loaf tin with baking paper or olive oil spray.

2. In a medium mixing bowl add the yoghurt, eggs, honey, olive oil, lemon juice and lemon rind. Use a whisk to combine. 

3. In another mixing bowl, combine the flour and salt. Make a well in the centre and pour in the wet ingredient mix. Use a whisk to slowly incorporate everything together, ensuring there are no lumps. 

4. Pour the mixture into the loaf tin and bake for approximately 45 minutes, until slightly golden and cooked through (check the cake is cooked by inserting a wooden skewer into the middle, if it comes out clean then the cake is cooked). 

Apple Slice Donuts

These colourful apple slice ‘donuts’ make a fun and refreshing bedtime snack that’s light yet satisfying. Simply spread peanut butter or yoghurt on crisp apple rings and top with granola, sunflower seeds, or a sprinkle of dark chocolate chips. They’re cool, crunchy, and full of natural sweetness, the perfect way to end the day on a healthy, happy note.

Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid Friendly

Makes 10 ‘donuts’

Prep Time: 10 minutes

Cooking Time: 0 minutes 

Ingredients

• 2 large pink lady apples
• 3 tablespoons natural 100% peanut butter
• 3 tablespoons of assorted toppings

Recipe

1. Use an apple corer to remove the core of each apple. 

2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  

3. Place the apple slices cut side facing up onto a flat chopping board or plate. 

4. Spread the top of each slice with peanut butter. 

5. Sprinkle the assorted toppings on top of the peanut butter. 

6. Serve the apple ‘donuts’ immediately and enjoy!

Final Thoughts

A little snack before bed doesn’t have to mean sugary treats or late-night energy bursts. The key is choosing nutrient-rich foods, like oats, yoghurt, bananas, and nuts, that help relax the body and support steady sleep. With the right bedtime snacks, you can turn those ‘I’m hungry!’ moments into calm, cosy routines that set kids up for a peaceful night’s rest.

So next time the evening munchies strike, skip the processed snacks and reach for one of these easy, science-backed bites. Small, simple, and delicious, they’re the perfect recipe for happy tummies and sweeter dreams.

Looking for more quick, fuss-free snack options that won’t derail bedtime? Try our Quick Fruit Snack Ideas For Picky Kids.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.