Eating well during pregnancy can be SO daunting for so many reasons, but this list of healthy pregnancy snacks will help you nourish your body… even when you don’t feel your best. With homemade and store-bought options!

healthy pregnancy snacks including pretzels and nut butter, breakfast bars, roasted chickpeas

Healthy Pregnancy Snacks

One of the hardest things for so many women to handle during pregnancy is figuring out how to feel their best with the increased demands on their body. For me, this was particularly true in my most recent third pregnancy when nausea stayed with me for nearly the entire duration of growing the baby.

Food wasn’t always appealing, but not eating made me feel worse. These healthy pregnancy snacks were the foods that I turned to again and again.

TIP: It can help to eat smaller meals and snacks throughout the day to avoid a completely empty stomach, which can make nausea worse.

What foods are good for pregnancy?

The answer to this may depend on which trimester that you’re in and which symptoms in particular are causing you trouble, if any! Just like when you’re not expecting, we want to eat a range of healthy foods during pregnancy including:

  • Whole Grains: for long lasting energy and fiber.
  • Healthy Fats: to help stabilize blood sugar and provide energy.
  • Protein: to ensure your body has the fuel it needs to grow another person.
  • Produce: for vitamins, minerals, antioxidants, fiber, and hydration.
  • Fiber: to help keep things moving along the digestive tract (which has a tendency to slow down during pregnancy).
  • Water: to help you feel your best, stay hydrated, and avoid constipation.
  • Iron: to help avoid iron deficiency known as anemia, which can cause fatigue and complications for the baby.

TIP: It’s important to eat all of these foods throughout the day, especially protein and fat, to help keep energy levels balanced. (And it can also reduce nausea.)

whole grain cereal with banana in bowl on blue background with half banana

Healthy Snacks for the First Trimester

During the first trimester of pregnancy, eating well can seem like climbing a mountain, what with all of the morning sickness! Here are some of my favorite bland snacks for the first trimester that still provide some nutrition.

And while I know that carbs are often the only thing that’s appealing, adding in a little protein and/or fat can help you feel a little better between meals. Do the best you can on any given day!

  1. Whole grain cereal with nondairy milk (banana optional!)
  2. Whole grain toast with scrambled eggs
  3. Whole grain toast with nut butter
  4. Whole grain toast with butter
  5. Whole grain crackers with nut butter and jam
  6. Pretzels with nut butter or cheese
  7. Plainer flavors of Larabar like Cashew Cookie or Apple Pie
  8. Dry whole grain cereal (like Kashi Heart to Heart)
  9. Bean and cheese burritos
  10. Bagel and cream cheese
  11. Pasta with butter and Parmesan
  12. Chia pudding with granola (find the recipe at the bottom of this post)
  13. Avocado toast
  14. Simple granola bars
  15. Healthy Breakfast Bar

TIP: It can help to consider snacks more like mini meals and eat every 2-3 hours.

chia pudding with granola in white bowl

How to Choose Healthy Snacks for Pregnancy Cravings

I know that often times when a pregnancy craving strikes, you really just need to eat that food or no food at all! So I’m not going to tell you to ignore your cravings (ha! Like you could anyway!), but here are some suggestions on how to make sure that it’s not all French fries, all the time.

  • Add a side salad or side of fruit to fried foods.
  • Choose a whole grain version of a food for more fiber.
  • Indulge in the food you really want, but pay attention while eating it so you can stop when you’re full and eat as much as you really need. (It’s totally okay to eat the food you really want.)
  • Think about why you might want that food. I know that I often wanted Pad Thai just because it sounded better than anything else, but it’s also possible that you’re seeking comfort because you’re tired or anxious. Just pay attention to potential underlying feelings so you can deal with them too—and enjoy your food.
  • When possible, try to add in a healthy fat (such as avocado, nut butter, dairy, or eggs) to help give you more energy than just carbs.
  • Be sure to drink a lot of water!

TIP: It can help to try to remember that you won’t feel awful forever, and that you won’t be eating in such a potentially odd way forever either.

healthy pregnancy snacks to buy including nut butter, granola bars, pretzels

Pregnancy Snacks to Buy

I highly recommend keeping some healthy store-bought pregnancy snacks on hand to help you through each day and night—and to fuel you when you get starving and are out and about.

These are some of my favorites (that are also great to help cope with breastfeeding hunger too!).

  1. Kind Protein Bars (I love the Dark Chocolate flavor)
  2. RX Bar Vanilla Almond Butter packets
  3. PB&J Larabars
  4. Kashi Heart to Heart cereal (pair with salted almonds or milk for more protein)
  5. Mesa Sunrise cereal
  6. Peanut Butter Pretzels
  7. Beanitos Nacho Cheese Chips
  8. Whole grain bagels with butter or cream cheese
  9. Pita bread with nut butter or hummus
  10. Pretzels and nut butter
  11. Cheese sticks
  12. Drinkable yogurt or kefir
  13. Whole milk yogurt (the fat will help you stay fuller a little longer) with some granola
  14. Roasted chickpeas
  15. Low Salt Triscuits
  16. Whole Grain Cheese Crackers
  17. Coconut Date Rolls
  18. Van’s Ancient Grain Waffles
  19. Bananas
  20. Dried fruit such as apricots

TIP: Don’t feel badly if your craving shift from week to week—that is normal as you progress through pregnancy!

majka-lactation-bites-thumbnail

The delicious Lactation Bites from Majka are an easy way to fuel yourself with a nutrient-dense, SO good snack you can eat with one hand (which is key for life with a baby!). Take 10% off your order with the code YUMMY. (sponsored link)

Heartburn-Inducing Foods to Avoid in Pregnancy

If you’re like me and experience heartburn during pregnancy, know that I feel your pain! I’d never had it in my life and I was so unprepared for how unappealing it made so many foods. I learned that not only are foods I expected to be acidic, there are many I didn’t realize would be. Here’s what I tried to avoid to help keep heartburn at bay:

  • Coffee
  • Tea
  • Citrus
  • Kiwi
  • Tomatoes
  • Bananas
  • Milk
  • Yogurt
  • Kefir
  • Oats
  • Bread

TIP: Talk to your doctor about heartburn relief for medication options that are safe for pregnancy as needed.

low-heartburn-snacks-for-pregnancy

Healthy Pregnancy Snacks with Lower Heartburn Risk

Here are some snacks I turned to during the second and third trimesters to help me avoid too much heartburn. Each person is unique, so you may need to have some trial and error as you figure out what works best for you to keep it at bay.

  1. Pretzels
  2. Apples
  3. Dried apples
  4. Apple Chips
  5. Blueberries
  6. Freeze-Dried Blueberries
  7. Pears
  8. Applesauce
  9. Simple Blueberry Smoothies
  10. Whole grain crackers and nut butter
  11. PB&J Bites
  12. Spoonfuls of cashew butter or almond butter
  13. Pesto pasta
  14. Hard-cooked eggs
  15. Bland hummus with carrot sticks or cucumber slices

TIP: Carbonated water can exacerbate heartburn too, so avoid it if it seems to be making things works.

Homemade Pregnancy Snacks

These are some of my go-to pregnancy snacks to make at home. Each is easy and nutritious. And they’re all great to share with other kids you have at home.

Pregnancy Smoothie, 6 Ways
Stay nourished during pregnancy with an easy Pregnancy Smoothie. This is an easy way to get a dose of veggies, protein, healthy fats, iron, and Vitamin C–all in a really yummy (and low acid) smoothie! This is best consumed right away.
Get the recipe
pregnancy smoothie in jar with pink straw
Best Chocolate Smoothie (with Veggies!)
Be sure to blend this super smooth for the best texture. Use any or none of the optional ingredients. See the Notes for how to make this with regular milk.
Get the recipe
healthy-chocolate-smoothie-with-straw
Favorite Coconut Chia Pudding
I like to use canned full-fat coconut milk for the best flavor and creamy texture, though you can use “light” coconut milk if that’s what you can find at your store.
Get the recipe
coconut-chia-pudding-with-berries-and-spoon
Easy Overnight Oats with Applesauce
You can easily double (or triple!) the recipe to make more servings. It uses a 1 to 1 ratio of yogurt to applesauce so you can easily scale it up. Mix these up the night before you plan to serve them.
Get the recipe
applesauce-overnight-oats-in-jars
Healthy Breakfast Bars with Jam
Use Sunbutter to make these nut-free. You can cut these into smaller bars if desired. If you want them a little softer, serve them at room temperature rather than chilled.
Get the recipe
breakfast-bars-on-white-cutting-board
Chocolate Chip Mini Muffins (Little Bites Copycat)
Moist tender Mini Chocolate Chip Muffins that taste as good as store bought, but have a little extra nutrition? Sign. Me. Up. These muffins are seriously delicious and are a must-make if you have fans of Little Bites in your house!
Get the recipe
mini-chocolate-chip-muffins-on-counter
Healthy Chocolate Chip Muffins
Loaded with whole grains and protein, these healthy Chocolate Chip Muffins are a really great standard recipe to turn to whenever you're in the mood!
Get the recipe
chocolate-chip-muffins-on-white-plate
Peanut Butter Oatmeal Energy Balls
These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers) and it works really well. (Recipe updated slightly in June 2021 to ensure the best texture.)
Get the recipe
peanut-butter-oatmeal-energy-balls
3-Ingredient Cereal Bars
Made with just 3 pantry staples, these bars make an excellent kids snack. They hold their shape best when stored in the fridge and served cold.
Get the recipe
cereal-bars-sliced-on-counter
Sweet Spinach Muffins with Banana
These healthy muffins taste like a delicious banana muffin, but with the added nutrition of a big handful of spinach. These store well, so you can make them ahead of time and pull them out of the fridge or freezer to serve.
Get the recipe
spinach banana muffins on pink plate
Easy Breakfast Burritos
These are called “breakfast” burritos since they have eggs, but you can serve them for any meal of the day!
Get the recipe
breakfast-burritos-on-purple-plate
4-Ingredient Baked Chicken Meatballs
Serve with Marinara sauce, Pesto, Cheese Sauce, or with a side of ketchup or any other favorite dip. We like to have these on hand to use an easy lunch component or have them with pasta.
Get the recipe
baked-chicken-meatballs
Healthy Pumpkin Bars Recipe
These bars are tender when warm out of the oven, so do be sure to let them cool completely before slicing.
Get the recipe
sliced pumpkin bars on cutting board
Easy Fruit Slushie (5 Flavors!)
Made with just two simple ingredients, these fruit slushies are super delicious and refreshing. They're a great drink for warm days! Plan to freeze the apple slices, grapes, and watermelon cubes the day before (or at least in the morning) when you want to make these.
Get the recipe
homemade fruit slushie with berries
Strawberry Popsicles (with Greek Yogurt!)
With bright berry flavor and a creamy texture, these freezer pops are a delicious and nutritious dessert or snack. If making these for a baby, omit the optional sweetener.
Get the recipe
strawberry frozen yogurt pops in molds on blue plate
Best Chocolate Chip Lactation Cookies
These egg, dairy, and gluten-free cookies are perfect for breakfast, treats, or afternoon snacks for any mama. (And they are great to share with the kids too!)
Get the recipe
Lactation cookies recipe with peanut butter and chocolate

You May Also Like

I’d love to know what your go-to pregnancy foods are, so please chime in below in the comments!

This post was first published December 2019.

pregnancy snacks

50+ Healthy Pregnancy Snacks (You’ll Actually Want to Eat)

Here is the recipe for chia pudding that I loved while I was pregnant. More ideas are in the Notes for easy reference too.
5 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Cuisine American
Course Snack
Calories 185kcal
Servings 2 servings

Ingredients

  • 1 cup unsweetened nondairy milk or regular milk
  • 1/2 cup plain whole milk Greek yogurt
  • 1-2 tablespoons honey or maple syrup
  • 1/2 teaspoon pure vanilla extract
  • 1/4 cup chia seeds
  • Toppings such as granola berries, sliced banana, shredded coconut, or any other desired toppings

Instructions

  • In a medium bowl, stir together the milk, yogurt, honey, vanilla, and chia seeds.
  • Place into an airtight container or jars and store at least 2 hours or overnight.
  • Serve topped with granola, berries, sliced bananas, or any other desired topping.

Notes

Use these snack ideas for easy reference:
  1. Whole grain cereal with nondairy milk (banana optional if you have heartburn!)
  2. Whole grain toast with scrambled eggs
  3. Whole grain toast with nut butter
  4. Whole grain toast with butter
  5. Whole grain crackers with nut butter and jam
  6. Pretzels with nut butter or cheese
  7. Plainer flavors of Larabar like Cashew Cookie or Apple Pie
  8. Dry whole grain cereal (like Kashi Heart to Heart)
  9. Bean and cheese burritos
  10. Bagel and cream cheese (Dave’s Killer Bread and Food for Life make ones with fiber and protein that are delicious)
  11. Pasta with butter and Parmesan
  12. Chia pudding (see above)
  13. Avocado toast
  14. Simple granola bars
  15. Healthy Breakfast Bar
  16. Kind Protein Bars (I love the Dark Chocolate flavor)
  17. RX Bar Vanilla Almond Butter packets
  18. PB&J Larabars
  19. Kashi Heart to Heart cereal (pair with salted almonds or milk for more protein)
  20. Mesa Sunrise cereal
  21. Peanut Butter Pretzels
  22. Beanitos Nacho Cheese Chips
  23. Whole grain bagels with butter or cream cheese
  24. Pita bread with nut butter or hummus
  25. Pretzels and nut butter
  26. Cheese sticks
  27. Drinkable yogurt or kefir
  28. Whole milk yogurt (the fat will help you stay fuller a little longer) with some granola
  29. Roasted chickpeas
  30. Low Salt Triscuits
  31. Whole Grain Cheese Crackers
  32. Coconut Date Rolls
  33. Van’s Ancient Grain Waffles
  34. Bananas
  35. Dried fruit such as apricots
  36. Pretzels
  37. Apples
  38. Dried apples
  39. Apple Chips
  40. Blueberries
  41. Freeze-Dried Blueberries
  42. Pears
  43. Applesauce
  44. Simple Blueberry Smoothies
  45. Whole grain crackers and nut butter
  46. PB&J Bites
  47. Spoonfuls of cashew butter or almond butter
  48. Pesto pasta
  49. Hard-cooked eggs
  50. Bland hummus with carrot sticks or cucumber slices

Nutrition

Calories: 185kcal, Carbohydrates: 20g, Protein: 9g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 1g, Trans Fat: 1g, Cholesterol: 3mg, Sodium: 184mg, Potassium: 164mg, Fiber: 8g, Sugar: 10g, Vitamin A: 13IU, Vitamin C: 1mg, Calcium: 340mg, Iron: 2mg
Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

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Comments

  1. 5 stars
    Hello! You’re so adorable I’m so glad I found your website. I love your healthy snack options! I’ve been looking for a healthy pregnancy influencer. So glad I found you. I didn’t have many cravings while pregnant…I just really loved oranges and had at least one a day. Your rice and nori snack cracked me up though, as I did that while pregnant, too. I just shoveled the rice straight from a giant bowl, and occasionally ate a bite of nori!

  2. This is amazing! I’ve realized when I eat horrible I get soo bloated and just feel horrible. I’m still early in the game, I’m in my 2 month … and all I’ve been craving is lettuce (romaine lettuce and Italian dressing to be exact) and mangoes. Obviously, one needs to eat more than that, so these snacked will help. And I love Kashi!

  3. Oh my goodness all I want is Pad Thai, too! That and Mac & cheese. I’ll try that cereal with banana in oat milk, that looks really good. At 8 weeks I really love smashed potatoes with a simple salad (literally chopped leafy green lettuce) & ranch dressing.

  4. This is so timely! I’m 10 weeks pregnant and have struggled the last few weeks to eat well. Thank you for these ideas.