10 High Protein Evening Snacks That Won’t Spike Blood Sugar
Quick note before we get into snacks
If you’re waking up at 2–4am like your body booked a surprise meeting… you’re not alone.
In perimenopause, sleep gets fragile. Blood sugar gets a little dramatic. Cortisol gets a little… bossy. And the combo can create the perfect storm: you fall asleep fine, then wake up wired (or hungry), and suddenly you’re mentally reorganizing your entire life at 3:11am.
One of the simplest “support not perfection” tools is an evening snack that combines protein + fiber + (sometimes) fat. Not because snacks are magic. But because stable blood sugar is calming, and your nervous system loves steady.
Who this is for
You’ll love this list if you:
get 3am wake-ups
feel “tired but snacky” after dinner
crave sugar at night (even when you ate “fine”)
are trying to lose weight after 40 without white-knuckling it
want a snack that actually feels satisfying, not like a sad apple in the dark
When an evening snack helps (and when it doesn’t)
A bedtime snack can be useful if:
dinner was early and bedtime is late
you ate light, low-protein, or “salad dinner”
you worked out late and feel depleted
you tend to wake up hungry
You can probably skip it if:
you’re truly full after dinner
reflux/heartburn is an issue (late food can aggravate it)
you sleep better with a longer gap after eating
Simple guideline:
If you’re going to do it, aim for 1–2 hours before bed and keep it small but structured.
10 High-Protein Evening Snacks (blood sugar-friendly)Breakfast
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1) Greek yogurt + berries + chia
Protein: 17–25g depending on portion
How: ¾–1 cup plain Greek yogurt + ½ cup berries + 1 tsp chia + cinnamon
Why it works: protein + fiber + naturally sweet without the spike.
Make it more filling: add 1 tbsp hemp hearts.
2) Cottage cheese “sweet + salty” bowl
Protein: 15–25g
How: ½–1 cup cottage cheese + sliced cucumber + everything bagel seasoning (or cinnamon + berries if you’re in a sweet mood)
Why it works: high protein, low fuss, weirdly satisfying.
3) Turkey Roll-ups
Protein: 15–25g
How: 3–5 slices turkey + mustard + pickle + a few baby carrots on the side
Why it works: crunchy + salty + protein = cravings calm down.
4) Hard-boiled eggs + avocado + sea salt
Protein: ~12g (2 eggs)
How: 2 eggs + ¼ avocado + salt/pepper
Why it works: classic protein + fat combo that keeps you steady.
5) Tuna salad on cucumber rounds (or GF crackers)
Protein: 20–25g
How: tuna + a little Greek yogurt or mayo + celery salt + lemon, scoop onto cucumber slices
Why it works: protein-forward and light, but satisfying.
6) Protein hot chocolate (no blender required)
Protein: 20–30g depending on powder
How: warm milk of choice + chocolate protein powder + 1 tsp cocoa + pinch of salt
Why it works: cozy, dessert-coded, and actually supportive.
Tip: whisk protein into a small amount of warm liquid first, then top up (prevents clumps). This device helps!
7) Edamame with flaky salt + chili flakes
Protein: ~14–18g per cup (shelled)
How: microwave, salt, eat like popcorn
Why it works: protein + fiber + the ritual of snacking.
8) Smoked salmon “mini plate”
Protein: 15–20g
How: smoked salmon + cucumber + dill + a little cream cheese (or dairy-free spread)
Why it works: protein + satisfying fat, and IMO, a very “I have my life together” energy.
9) Leftover chicken + hummus + crunchy veg
Protein: 20g+
How: 2–3 oz chicken + 2 tbsp hummus + peppers/carrots (1oz is approx the size of your thumb)
Why it works: this is basically a stable-blood-sugar trifecta.
(And yes: leftovers count as wellness. We love an efficient queen.)
10) Chia pudding “fast version”
Protein: 15–25g (depending on what you add)
How: mix 2 tbsp chia with 3 tbs hot water and stir for 30 secs. Add in a splash of your favourite milk + cinnamon + vanilla. Stir well.
Boost protein: stir in Greek yogurt or a scoop of protein powder.
Why it works: fiber + protein + dessert vibes.
Quick swaps for common needs
If you’re dairy-free:
coconut/almond yogurt + protein powder
eggs, turkey, tuna, edamame, chicken + hummus
tofu “pudding” (silken tofu + cocoa + sweetener)
If you’re gluten-free:
cucumber rounds, rice crackers, veggies, fruit
If you’re craving sweets at night:
prioritize snacks #1, #6, or #10
add cinnamon and a pinch of salt (seriously helps)
Want the deeper fix?
If you’re dealing with:
night waking + cravings
“doing everything right” weight gain after 40
brain fog + energy crashes
Start with this post next: How to Balance Blood Sugar at Meals (for cravings, energy, sleep + brain fog)
And if you want my full framework and meal structure, come into The Peri Posse. It’s where we go from “knowing” to actually doing… without turning your life into a full-time wellness job.
Want a Steadier Week?
Inside The Peri Posse, you’ll get practical support around hormones, food, movement + mindset, plus simple ways to hit 30g protein at meals and 30g fiber daily.
Educational only. Not medical advice.