Snacks For Pregnant Women

10 Guilt-Free Snacks for Pregnant Women!

Healthy Snacks For Pregnant Women revealed! Get the rundown on how to satisfy cravings and maintain a balanced diet.

We know pregnancy can be a rollercoaster of cravings and emotions, but it's also the perfect time to prioritize your nutrition. After all, you're eating for two now!

In this blog post, we'll guide you through some mouth-watering, nutrient-rich snacks that are both delicious and easy to prepare. Snack ideas that are much better than simple potato chips.

So, let's dive in and give your taste buds (and your baby) a treat!

1. Greek Yogurt Parfait: A Protein-Packed Powerhouse

Greek Yogurt Parfait

Greek yogurt is like the superhero of healthy pregnancy snacks, high in protein, calcium, and probiotics.

Pregnant women require a higher amount of protein than non-pregnant women as it plays a crucial role in fetal tissue, breast and uterine tissue, and fetal development.
  • As per a study published in Current Development in Nutrition, consuming enough protein can improve insulin sensitivity for both the mother and fetus. [source]
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It is also important to consume sufficient calcium during pregnancy because it is necessary for fetal growth and the development of your baby's bones.

  • By doing so, you can lower the likelihood of experiencing preterm labor, having a baby with low birth weight, bone loss, and high blood pressure.
  • Adequate calcium intake is crucial for the health of both the mother and the child as it is essential for the proper functioning of the circulatory, nervous, and muscular systems.
  • It is recommended to choose a prenatal vitamin with around 1,000 milligrams of calcium per day.

It is indicated that maintaining a healthy gut microbiome is essential during pregnancy, as a lack of good gut bacteria can result in complications.

  • Taking a probiotic supplement during pregnancy can help prevent preeclampsia, gestational diabetes, vaginal infections, as well as excessive maternal and infant weight gain, and allergic diseases, according to research.

To make a scrumptious Greek yogurt parfait, simply layer yogurt with your favorite fruits (think strawberries or blueberries), nuts (like almonds or walnuts), and a drizzle of honey.

Feel free to experiment with different combinations or substitute ingredients to suit your dietary needs. Remember, variety is the spice of life - and snacks!

2. Veggie Sticks with Hummus: The Dynamic Duo

Veggie Sticks with Hummus

Veggies and hummus go together like peanut butter and jelly - but with way more fiber, vitamins, and minerals!

To whip up an easy-peasy hummus:

  • Blend together one can of cooked chickpeas
  • 1/4 cup well-stirred tahini
  • 2 tbsp olive oil (more for serving)
  • Your favorite spices (how about a garlic clove and 1/2 tsp cumin?).

Instead of whole grain crackers or pita chips, you can assemble a colorful army of veggie sticks (carrots, bell peppers, cucumber, you name it!) and get dipping. Each vegetable brings its own nutritional superpower to the party, so mix and match to your heart's content.

I suggest opting for organic food options when they are within reach and financially feasible.
  • This is because a 2016 study published in Environmental Health Perspective found that consuming organic foods and reducing exposure to pesticides and glyphosate during pregnancy can lower the risk of health issues such as hypospadias.
  • If you are unable to afford or follow a fully organic diet, it is recommended that you follow the guidelines of Dirty Dozen and Clean Fifteen. Choose organic food options that are on the Dirty Dozen list.

3. Whole Grain Toast with Avocado and Egg: The Triple Threat

Whole Grain Toast with Avocado and Egg

Looking for a snack that's got healthy fats, proteins, and complex carbohydrates?

Look no further than whole-grain toast topped with avocado and egg.

  • Just toast a slice of whole grain bread, smash some avocado on top, and crown it with a cooked egg (however, you like it).
  • Sprinkle with salt, pepper, or even some red pepper flakes for an extra kick.

Egg yolks are a great source of choline, which is crucial for fetal development.

  • Research indicates that women who have lower choline intake during their diet are at a higher risk of giving birth to a baby with neural tube defects than those who have higher choline intake.

Did you know that Avocados are the most nutrient-dense foods on this earth?

Avocado is a nutritious fruit containing heart-healthy monounsaturated fats, folate, vitamin C, and vitamin K which are all associated with reducing the risk of heart disease and other health conditions. Additionally, avocados contain phytonutrients that fight oxidative stress.

4. Cottage Cheese and Fruit Bowl: A Sweet Symphony

Cottage Cheese and Fruit Bowl

Cottage cheese may not be the star of the dairy aisle, but it's a protein-packed powerhouse perfect for healthy pregnancy snacking.

Eating a variety of fresh fruits such as blueberries, strawberries, blackberries, raspberries, cherries, mango, papaya, peaches, grapefruit, apples, pears, tangerines, and pineapple can provide you with essential nutrients like vitamin K, vitamin C, vitamin A, vitamin E, and fiber.

To create a delicious and satisfying snack, pair cottage cheese with your favorite fruits.

Get creative with fruit combinations and feel free to add a sprinkle of nuts or seeds for extra crunch and flavor. This sweet symphony of flavors will make your taste buds sing and keep you feeling full and energized.

5. Nut and Seed Trail Mix: The Energizer Bunny of Snacks

Nut and Seed Trail Mix

Feeling a little low on energy? A handful of nut and seed trail mix can work wonders, thanks to its healthy fats and proteins.

During pregnancy, it's beneficial to eat different types of nuts as they are good sources of protein, fiber, calcium, magnesium, and iron.

For example, almonds provide these nutrients, while walnuts are rich in omega-3 fatty acids, folate, and copper. Brazil nuts, on the other hand, have selenium, phosphorus, and vitamin E.

Additionally, consuming seeds can also aid in supporting your colon and digestive tract as they are excellent sources of protein and fiber.

To create your own customized trail mix, combine a variety of nuts - Β almonds, walnuts even cashews and seeds - pumpkin or sunflower, and dried fruits - cranberries or cherries.

Keep in mind though that dried fruit is much higher in sugar so portion control is key. Aim for a small handful to keep your sugar content in check.

6. Smoothies for Pregnancy: Nutrient-Packed Liquid Magic

Smoothies for Pregnancy
Smoothies are like nutrient-packed magic potions, perfect for satisfying your pregnancy cravings while giving you the vitamins and minerals you need.

Smoothies are also great during the phase of morning sickness and food aversions.

Here are three smoothie recipes targeting specific pregnancy needs:

  1. Iron Boost: Blend spinach, banana, almond milk, and a dash of blackstrap molasses.
  2. Folic Acid Fix: Combine avocado, mango, orange juice, and a handful of kale.
  3. Calcium Kick: Mix Greek yogurt, mixed berries, chia seeds, and almond milk.

Feel free to get creative and mix up your own pregnancy-friendly smoothie recipes – just remember to use nutrient-dense ingredients and avoid added sugars.

7. Oatmeal with Fresh Berries and Nuts: Your Tummy's New BFF

Oatmeal with Fresh Berries and Nuts

Oatmeal is a high-fiber snack that supports digestion and provides sustained energy – just what every pregnant woman needs!

Oatmeal has also been shown to stabilize blood sugar and is rich in antioxidants.[source]

Cook your oatmeal using water or milk (dairy or plant-based) and top it with antioxidant-rich berries and protein-packed nuts for added nutrients and flavor.

Feel free to experiment with different cooking methods (stovetop, microwave, or overnight oats) and ingredient variations (cinnamon, vanilla extract, or even a dollop of yogurt).

8. Chia Seed Pudding: A Nutrient-Rich Delight

Chia Seed Pudding

Chia seed pudding is like a tiny treasure chest filled with omega-3 fatty acids and essential nutrients. And the omega-3 fatty acids that are in chia seeds are typically not found in fish.

Consuming these omega-3-rich foods during pregnancy can help improve the health of your skin, hair, and nails.

To make this simple snack, mix chia seeds with milk (or a dairy-free alternative) and let it sit in the refrigerator until it reaches a pudding-like consistency.

Then, get creative with flavor variations (think cocoa powder, vanilla extract, or almond butter) and toppings (like fresh fruit, nuts, or a drizzle of honey). With chia seed pudding, you'll be treating your taste buds while nourishing your growing baby.

9. Edamame: The Mighty Green Morsels


Edamame is a plant-based protein powerhouse that's packed with vitamins and minerals, making them the perfect healthy pregnancy snack.

Edamame has 17 grams of protein per serving, which is comparable to the protein content in other protein-rich foods such as poultry, fish, and eggs.

To prepare these mighty green morsels, simply steam or boil them in their pods for a few minutes, then drain and sprinkle with a pinch of salt.

Want to add some extra flavor? Try seasoning with garlic powder, chili flakes, or even a splash of soy sauce.

And don't stop there! You can also toss edamame into salads, stir-fries, or grain bowls for added nutrition and a tasty twist.

10. Sardines with Herbed Yogurt Dip


I know, I know, some of you are totally cringing right now - especially those with food aversions, but hear me out.

Sardines are a delicious food that is packed with essential nutrients, making them an excellent choice for any diet but particularly a pregnancy diet.

They contain important omega-3 fatty acids, as well as high levels of protein, vitamin B12, and selenium.

You can safely eat sardines two to three times a week during pregnancy. Sardines have low levels of mercury compared to other fish species.

So if you're feeling adventurous give this healthy snack a try.


  • 2/3 cup nonfat plain Greek yogurt
  • 1 Tablespoon lemon zest
  • 2 teaspoons lemon juice
  • 2 teaspoons finely chopped fresh dill
  • 2 teaspoons finely chopped fresh parsley
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon freshly ground black pepper
  • One can of Sardines - preferably in EVOO (extra virgin olive oil)
  • Add a cucumber or some radishes for an extra crunch

In a small bowl stir all ingredients until combined. Peel and slice a cucumber or any veg that you desire. Open one can of Sardines, drain or don't, and dip.

This incredibly easy snack is as healthy as it gets. Enjoy mama!

Bonus Snacks:

Third Trimester Green Date Protein Shake

Green Date Protein Shake

A bonus healthy snack for those with a sweet tooth.

Eating dates during late pregnancy can reduce the length of labor and the need for oxytocin to induce labor. [source]

Eating 70-75g of dates per day, which is equivalent to around 3 Medjool dates or 6 Noor Deglet, depending on the date size and type, starting from 35-36 weeks can provide these benefits.

Dates have a sweet taste and are a great snack option in late pregnancy.

Here's a tasty smoothie recipe from Paleomg that can easily be adjusted to your own preferences.


  • 1 frozen banana
  • 1/2 cup fresh spinach
  • 3 pitted Medjool dates
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon vanilla extract
  • 1/2 cup ice cubes (optional)
  • 1/2–1 cup milk of choice (the amount of milk you use will depend if you like a more thick or more runny smoothie…you decide!)


  1. Place all ingredients in a blender.
  2. Blend until smooth.


Dark Chocolate and Nut Butter: A Guilt-Free Indulgence

Dark Chocolate

Satisfy your taste buds with the antioxidant-rich goodness of dark chocolate paired with the healthy fats found in nut butter.

Choose dark chocolate with at least 70% cocoa content for maximum health benefits, and opt for natural, unsweetened nut butter (like almond or peanut).
  • Spread a little nut butter on a square of dark chocolate, or melt some dark chocolate chips and a little almond butter together for a warm, gooey treat.

Though I must advise that even though there are many benefits to eating dark chocolate, there are some risks and side effects that may occur. Such as bloating, headaches, sleep disturbances, mood changes, and nervousness.

That's right, all the lovely symptoms that you have probably already encountered as a pregnant woman. So as long as you don't overindulge, go ahead  – you deserve it!

Bottom Line

There you have it – twelve nutritionally balanced healthy snacks perfect for nourishing both you and your growing baby.

Remember, maintaining a balanced diet during pregnancy is crucial, but don't be afraid to try new recipes and find your personal favorites.

We'd love to hear about your own healthy snacking experiences and ideas, so feel free to share them in the comments below. Happy snacking, momma-to-be!

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