Navigating hunger, nausea, and cravings during pregnancy can feel like a full-time job. As your baby grows, you may need smaller, more frequent meals and nutrient-dense snacks to stay energized and satisfied. But what are the best snacks for pregnancy that are both healthy and easy to carry?
As a registered dietitian and second-time mama, I’ve rounded up my favorite pregnancy snacks that check all the boxes: nutritious, satisfying, and perfect for when you’re on the go. If you’re looking for healthy snack ideas for after baby arrives, check out our list of Healthy Postpartum Snack Ideas for Energy & Recovery.
22 Best Pregnancy Snacks for Moms-to-Be
These healthy pregnancy snacks are portable, easy to prep, and filled with nutrients to keep you and your growing baby fueled throughout the day.
1. Protein Bars
A quick, balanced source of protein and fiber to curb hunger and steady blood sugar between meals.
This well-known snack is easy to keep in your purse and provides a good punch of protein to keep you fueled all day! However, many protein bars get a bad rep for their high sugar content or additives.1 When buying them, look for whole food ingredients and natural sugar alternatives, such as monk fruit extract, date syrup, or honey. Aim for at least 8 grams of protein, 3-5 grams of fiber, and less than 13 grams of sugar. Here are a few of my favorites: RXBAR Protein Bars, Mama Bars, Aloha Bars, and Primal Protein Bars! Or better yet, make your own!
2. Beef Jerky/Meat Sticks
High in protein and iron, these satisfy salty cravings and support your body’s increased blood volume needs.
Grass-fed meat sticks are the perfect portable snack for your purse during pregnancy! They occupy about the same space as a pen and don’t require an ice pack or refrigerator. They’re also protein-rich and a great way to satisfy those salty pregnancy cravings!2
3. Nuts
A rich source of healthy fats, magnesium, and fiber that keeps you full and supports baby’s brain development.
Raw, roasted, or salted nuts (such as almonds, cashews, and peanuts) are an excellent source of fiber, protein, and healthy fats that will keep you fueled.3 Looking to satisfy those sweet cravings? Pair nuts with berries, clementines, kiwis, grapes, cherries, or your favorite fruit!
4. Single-Serving Nut Butter
Healthy fats and protein make this an easy, satisfying way to manage energy dips.
Nut butter is rich in healthy fats and protein to satisfy you.4 My favorite combos are peanut butter with apples, almond butter with dates (especially for weeks 36 and beyond!), and sunflower seed butter with bananas.
5. Seeds
Packed with iron, zinc, and omega-3s, seeds help nourish you and your growing baby.
Seeds, such as pumpkin seeds and sunflower seeds, are excellent sources of vitamins, minerals, and healthy fats crucial for a healthy pregnancy.5
6. Roasted Chickpeas
Crunchy, fiber-filled, and loaded with plant-based protein and folate for pregnancy health.
These are excellent sources of iron and folate, which you need in increased amounts during pregnancy.6,7 This salty snack is fun to crunch on all day, especially for mamas experiencing nausea or heartburn who cannot tolerate large portions.
7. Dried or Roasted Edamame
A protein-rich, shelf-stable snack high in folate and vitamin E to support cell growth.
This is another salty, crunchy snack to enjoy all day. Edamame is an excellent source of pregnancy essential nutrients, including protein, folate, B6, and vitamin E.8
8. Cheese Sticks
High in calcium and protein to strengthen your bones and baby’s developing skeleton.
These are quick and easy to grab, plus they’re high in calcium and protein.9 Pair cheese sticks with a clementine or kiwi to satisfy that pregnancy sweet tooth!
9. Hard-Boiled Eggs (When Stored Properly)
A complete protein rich in choline, which supports baby’s brain and nervous system.
Easy to make and store in your fridge for a quick grab-and-go snack, hard-boiled eggs are packed with protein, choline, and other pregnancy-essential nutrients.10 Ensure you eat this snack within two hours of leaving your fridge!
10. Protein-Packed Trail Mix
A customizable mix that provides protein, healthy fats, and a bit of sweetness for energy.
Make your own trail mix with nuts, seeds, granola, dark chocolate chips, and dried fruits to avoid the additives and added sugars often found in pre-made options.
11. Clementines
A vitamin C powerhouse that helps your body absorb iron and supports your immune system.
These citrus fruits are a good protein, magnesium, healthy fats, and vitamin C source.11,12
12. Single-Serving Guacamole or Sliced Avocado With Crackers or Raw Veggies
Rich in folate and potassium, avocados help balance electrolytes and support cell growth.
Rich in folate and healthy fats, avocados (and guacamole) are the perfect pregnancy snack!13 Pair with your favorite cracker or raw veggies for added crunch and fiber.
13. Single-Serving Hummus With Crackers or Raw Veggies
Combines fiber and plant protein to stabilize blood sugar and aid digestion.
A good source of protein, fiber, folate, and iron, hummus is also an excellent snack choice during pregnancy.14 Dip your favorite pita chip or cut-up vegetables to satisfy those salty and savory cravings.
14. Protein-Packed Muffins
A portable, filling snack with complex carbs, fiber, and protein for steady energy.
Make supermom muffins filled with veggies, fiber, protein, and healthy fats for a well-balanced, on-the-go snack during pregnancy!
15. Homemade Energy Bites/Balls
A nutrient-dense snack combining oats, nut butter, and seeds for natural energy and satiety.
No-bake power protein energy bites give you that added boost of energy you might need to help you get through the day without the blood sugar spike (and crash later on in the day).15
16. Single-Serving Popcorn
A whole grain high in fiber to ease digestion and satisfy your crunchy cravings.
Popcorn is an excellent source of fiber and another snack that satisfies those salty cravings.16 The iodine in salt is also an essential nutrient needed during pregnancy.17
17. Single-Serving Greek Yogurt or Yogurt Pouches
Rich in calcium, probiotics, and protein to support gut and bone health.
Probiotics, protein, and more!18,19 Although you need to pack this snack as you head out the door, it’s excellent for nourishing your gut and meeting those increased protein needs as your belly (and baby) grow!18,20
18. Peanut-Butter-Filled Pretzels
A mix of carbs, salt, and protein for quick replenishment and sustained energy.
This pretzel snack can help replenish your salt and protein stores, especially in the hot summer!21
19. Veggie Wraps
A fresh, fiber-rich snack with antioxidants to help you meet your daily veggie goals.
Roll up some roasted (or raw) veggies with hummus or cheese in a tortilla. Pack it in a glass container in your fridge, and it’s ready to grab and go!
20. Chia Pudding
Loaded with omega-3s, calcium, and fiber to ease constipation and support hydration.
For mamas struggling with pregnancy constipation, this one’s for you!22 Make chia pudding and store it in a mini mason jar for a quick and easy on-the-go snack packed with protein and fiber. Want a non-perishable option? Mamma Chia Organic Chia Squeeze is my go-to!
21. Overnight Oats
High in fiber and B vitamins to keep your energy steady and digestion on track.
This is another option you can prep, store in a mini mason jar in your fridge, and grab on the run. Oats are rich in fiber, folate, and B vitamins to nourish a healthy pregnancy.23
22. Cottage Cheese With Fruit
A perfect balance of protein, calcium, and natural sugars for long-lasting fullness.
Packed with protein and calcium to help your baby’s bones develop and grow, cottage cheese topped with fresh fruit or nuts can be stored in a mini mason jar for an on-the-go snack.24 Consume within two hours of leaving your fridge!
Finding the right snacks during pregnancy can make all the difference in how you feel day to day. Whether you need something for energy, nausea relief, or convenience, these healthy, dietitian-approved options will keep you and your baby nourished and happy on the go.
