Pregnancy Snacks: Healthy, High-Protein Options for Expectant Mothers
Remember those pre-pregnancy days when hunger was just... Well, hunger?
Now, it's a whole different story. One minute, you're perfectly fine; the next, you're rummaging through your kitchen cabinets in frustration.
Growing a tiny human is a serious business, and so is taking care of yourself with the right food during this time.
That's why we've put together this guide to pregnancy-friendly, protein-packed snacks that are nutritious, delicious, and, most importantly, realistic. Because we get it – when hunger strikes at 3 PM (or 3 AM!) ,you need options that are easy to prepare, satisfying to eat, and good for you and your growing baby.
Here you go:
9 Healthy Snacks for Pregnancy
While the snacks we have prepared are generally safe for most pregnant women, it doesn't account for any personal food sensitivities or allergies. Also, as individual requirements may vary during pregnancy, always consult your healthcare provider about your specific needs.
That said, here are some nutritious snacks that can make your pregnancy a bit easier:
1. Dates
Low energy and recurring digestive issues are ubiquitous during pregnancy. Dates are one snack that helps deal with both.
Dates are full of fiber, with 2-3 dates providing around 3g of fiber. This helps keep digestion smooth and regular and combat pregnancy-related constipation. Dates' high iron and magnesium content also helps maintain the body's increased blood volume during pregnancy.
Besides, these naturally sweet snacks with a rich, caramel-like flavor are a fantastic way to satisfy pregnancy cravings for sweets without turning to processed sugars.
2. Chia Seed Pudding
Like dates, chia seeds are a high-fiber snack that helps prevent constipation—a common issue during pregnancy. They are also rich in omega-3 fatty acids essential for the baby's brain development.
A basic chia pudding (2 tablespoons of seeds in 1/2 cup milk) provides 4g of protein, 11g of fiber, and 200 mg of calcium. The combination of protein and fiber helps stabilize blood sugar levels, which is particularly important during pregnancy when the body processes glucose differently.
The best part is that this snack can easily be made more nutritious and delicious by adding a couple of berries (for vitamin C and antioxidants), a tablespoon of chopped nuts (for extra protein and healthy fats), or some honey (for natural sweetness and extra vitamins)
3. Stuffed Mini Bell Peppers with Hummus and Feta
This nutrient-dense snack addresses several pregnancy needs at once. Mini bell peppers are naturally sweet and crunchy, and when stuffed with creamy hummus and tangy feta cheese, they create a fusion of flavors that can help satisfy many different cravings at once.
Bell peppers are also excellent sources of vitamin C (one pepper contains our daily requirement), which helps our bodies absorb iron more efficiently. This is particularly important during pregnancy when iron needs increase by 50%. The hummus provides plant-based protein and folate, while pasteurized feta adds calcium and protein.
This snack delivers about 8g of protein per serving, along with healthy fats. The fiber content also supports digestive health during pregnancy.
4. Greek Yogurt with Pomegranate Seeds and Pumpkin Seeds
Greek yogurt is an excellent high-protein snack during pregnancy. It offers twice the protein of regular yogurt and several probiotics for gut health. A 6-ounce serving contains 15g of protein and about 200mg of calcium.
Topping this up with pomegranate seeds adds natural sweetness plus polyphenols that may help reduce inflammation during pregnancy. Pumpkin seeds contribute iron (1 ounce provides 11% of our daily needs), zinc for immune support, and magnesium that may help reduce leg cramps – a common pregnancy complaint.
Besides, this snack is super easy to prepare, ideal for days when your body doesn't allow you to do too much.
5. Quinoa and Vegetable Salad Cups
These portable salad cups solve the challenge of getting complete protein from plant sources during pregnancy, making them ideal for vegan snackers.
Quinoa contains all nine essential amino acids and provides about 8g of protein per cooked cup.
Besides, it is also high in fiber and healthy fats—a combination that helps maintain stable energy levels throughout the day. Given how frequently one can experience hunger and energy dips in pregnancy, quinoa is also a great snack for satiety.
The vegetables contribute a wide range of vitamins and minerals, such as vitamin C and folate, which are crucial during pregnancy.
You can make these ahead with roasted vegetables and a light vinaigrette for a convenient grab-and-go option that stays fresh for several days.
6. Zucchini Fritters with Guacamole or Yogurt Dip
Zucchini fritters offer a clever way to consume vegetables during pregnancy while satisfying cravings for crispy, fried foods. However, you can air fry or bake to keep it healthy. One medium zucchini provides 35% of our daily folate needs, crucial for preventing neural tube defects in early pregnancy.
These fritters become a complete protein source when prepared with eggs and whole-grain flour. Pairing these with guacamole provides healthy fats that aid nutrient absorption and support fetal brain development. Alternatively, you could also go for a yogurt dip for more protein.
Serving two fritters with dip provides approximately 10g of protein and 4g of fiber, which is great for a slightly indulgent, fried snack.
7. Frozen Banana Bites with Dark Chocolate
It's not uncommon to constantly crave something sweet during pregnancy, but finding a healthy sweet snack that satisfies those cravings without loading up on refined sugars can be difficult. Banana bites dipped in melted dark chocolate and refrigerated until frozen might just be the solution you're looking for.
Bananas, with their natural sugars and fiber, help combat pregnancy fatigue, while their potassium content may help reduce pregnancy-related leg cramps. Dark chocolate (70% cocoa or higher) contains iron, magnesium, and flavonoids that some studies suggest improve blood flow to the placenta.
A serving of 3-4 bites provides about 150 calories. The frozen texture can be particularly appealing during the third trimester when body temperature increases.
8. Avocado and Tomato on Whole Grain Toast
This very common, easy-to-prepare snack supports maternal and fetal health. Half an avocado provides 15% of our daily folate needs, healthy monounsaturated fats essential for fetal brain development, and fiber to combat pregnancy-related constipation.
Tomatoes add vitamin C, which enhances iron absorption from whole-grain bread. This snack offers about 200 calories with 8g of protein and 8g of fiber, making it substantial enough to satisfy you between meals. Combining complex carbohydrates, healthy fats, and protein helps maintain stable blood sugar levels.
Not to mention that the three key ingredients pair ridiculously well: creamy, buttery avocado, fresh, tangy tomato, and crispy, crunchy toast.
9. Clean Protein Bars
All the snacks we've discussed so far can be easily prepared at home, but sometimes, life gets busy, and you need something more convenient.
While protein bars can be an excellent option, it's important to remember that your digestive system becomes more sensitive during pregnancy. Your body is undergoing significant changes that increase the demand for high-quality nutrients, and not all protein bars are created equal.
Many bars on the market are loaded with artificial sweeteners, preservatives, sugar alcohols, and low-quality protein, which can lead to discomforts like bloating, gas, and even constipation.
That's why finding clean, gut-friendly protein bars is key. The ideal protein bar should contain the following:
- 6-12g of protein from clean sources like pea protein or whey isolate
- 3-5g of fiber to support digestive health
- Less than 8g of sugar to maintain stable blood glucose
- Ingredients you can pronounce and recognize
- No artificial sweeteners that might disrupt gut flora
Look for bars containing nuts, nut butter, and seeds. These ingredients provide natural fiber and nutrients that support gut health.
100 Cal Snacks offers protein bars that check all these boxes. Our bars are made with 100% natural ingredients, contain no sugar alcohols, and are gentle on your digestive system.
Moreover, they are high in both protein and fiber while containing less than 3g net carbs and no gluten—a solid combination for stocking up on much-needed energy while avoiding heaviness and discomfort.
Check out our delicious Chocolate Protein Bars and Peanut Butter Bars today to experience the nutritious goodness firsthand.
FAQs
1. What healthy snacks can I eat when pregnant?
When pregnant, the best snacks are nutrient-rich snacks that support both you and your baby. Some options include fresh fruits, yogurt, whole-grain crackers, nuts, and avocado on toast. Snacks rich in fiber, healthy fats, and protein help maintain energy levels and support healthy fetal development.
2. What to eat at night when pregnant?
For a night time snack, eat something light yet nutritious to avoid discomfort. Greek yogurt with berries, a small handful of almonds, or a slice of whole-grain toast with peanut butter can balance protein and complex carbs to keep you satisfied and help you sleep better.
3. Can I eat chips while pregnant?
While occasionally indulging in chips is okay, there are better options than these. Chips are often high in unhealthy fats, salt, and empty calories, which provide little nutritional value. Try healthier alternatives like protein puffs, baked sweet potato chips, or air-popped popcorn.
4. Are protein bars okay during pregnancy?
Yes, protein bars can be a convenient snack during pregnancy, but choosing bars with clean, natural ingredients is essential. Avoid bars with added sugars, artificial sweeteners, or highly processed ingredients. Look for those with a good balance of protein, healthy fats, and fiber.
5. What are the best protein snacks for pregnancy?
The best protein snacks for pregnancy include hard-boiled eggs, cottage cheese, hummus with vegetables, nuts, and clean protein bars. For a gut-friendly, all-natural option, try the protein bars from 100 Cal Snacks. They are free from artificial ingredients and added sugars and are perfect for keeping you full and energized during pregnancy.