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. Some snacks may also help manage nausea and morning sickness during pregnancy.

But what pregnancy snacks are both healthy and easy to keep on hand?

As a registered dietitian and second-time mama, I’ve rounded up my favorite pregnancy snacks that are easy to pack, filling, and supportive of a healthy pregnancy. Portable pregnancy snacks can make it easier to stay nourished during long workdays, appointments, errands, or travel.

22 Best Pregnancy Snacks

These healthy snack ideas are portable, easy to prep, and designed to help keep you nourished and satisfied throughout the day.

1. Protein Bars

A quick, balanced source of protein and fiber to curb hunger and steady blood sugar between meals.

Protein bars are easy to keep in your purse or work bag and provide a good source of protein to keep you fueled all day! However, many protein bars get a bad reputation 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!

Related: Pregnancy Diet: What To Eat for a Healthy Pregnancy

2. Beef Jerky/Meat Sticks

High in protein and iron, these satisfy salty cravings and help support the extra iron needs that come with pregnancy.²

Grass-fed meat sticks are the perfect portable snack for your purse during pregnancy! They’re compact enough to easily toss into your purse or diaper bag and don’t require an ice pack or refrigerator. They’re also a great way to satisfy those salty pregnancy cravings!

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.

Related: 9 Vitamins and Minerals Your Body Needs During Pregnancy

5. Seeds

Packed with iron, zinc, and omega-3s, seeds help nourish you and your growing baby. Seeds, such as pumpkin and sunflower seeds, are packed with vitamins, minerals, and healthy fats, all crucial for a healthy pregnancy.⁵

Many of these pregnancy snacks are shelf-stable and easy to keep in your purse, diaper bag, or car for busy days on the go.

6. Roasted Chickpeas

Crunchy, fiber-filled, and loaded with plant-based protein and folate for pregnancy health, roasted chickpeas are an excellent source of iron and folate, which you need in increased amounts during pregnancy.^6,7 Many moms find this crunchy snack easier to tolerate when dealing with nausea or heartburn.

7. Dried or Roasted Edamame

A protein-rich, shelf-stable snack high in folate and vitamin E to support cell growth, edamame is another salty, crunchy option to enjoy throughout the day. It’s also an excellent source of pregnancy-essential nutrients, including protein, folate, B6, and vitamin E.⁸

Related: 25 Best Foods To Eat During Pregnancy for a Healthy Baby

8. Cheese Sticks

High in calcium and protein to strengthen your bones and support your baby’s developing skeleton, cheese sticks are quick and easy to grab while also helping satisfy pregnancy hunger and cravings.⁹ Pair them with a clementine or kiwi for extra fiber and sweetness.

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.

Combining protein, healthy fats, and fiber can help keep you fuller longer and help avoid energy crashes throughout the day. Protein-rich snacks may also help prevent blood sugar spikes and crashes during pregnancy.

Related: Foods to Help With Morning Sickness

11. Clementines

Packed with vitamin C to help support iron absorption and immune health, clementines are an easy sweet snack to keep on hand during pregnancy.^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 nourishing 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 protein-packed muffins filled with veggies, fiber, protein, and healthy fats for a well-balanced, on-the-go snack during pregnancy!

Related: Eating Dates During Pregnancy: Benefits for Birth & Beyond

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

Popcorn is a whole-grain snack rich in fiber that can help satisfy crunchy and salty cravings during pregnancy.¹⁶ It also contains iodine from salt, an important nutrient during pregnancy.¹⁷

Related: Decoding Pregnancy Cravings and What They Mean

17. Single-Serving Greek Yogurt or Yogurt Pouches

Rich in calcium, probiotics, and protein to support gut and bone health, Greek yogurt can be an excellent snack for nourishing your gut and meeting increased protein needs during pregnancy.^18,19,20 Although it requires refrigeration, it’s easy to grab before work, errands, or appointments.

Keeping a mix of sweet, salty, crunchy, and protein-rich snacks on hand can also make it easier to handle those constantly changing pregnancy cravings.

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, overnight oats are easy to prep ahead and store in mini mason jars for busy mornings or snacks on the go. Oats are also rich in folate and other nutrients that support a healthy pregnancy.²³

22. Cottage Cheese With Fruit

Cottage cheese with fruit provides protein, calcium, and natural sweetness in one easy snack.²⁴ Top with fresh fruit or nuts and store it in a mini mason jar for an easy to bring along option.

Pregnancy hunger can show up quickly, especially during long days away from home. Finding pregnancy snacks that are easy, satisfying, and nutrient-dense can make a big difference in how you feel throughout the day. Whether you’re dealing with nausea, cravings, low energy, or simply a growing appetite, having nourishing snacks nearby can help support both you and your growing baby.

The best pregnancy snacks are the ones that help you feel fueled, balanced, and prepared for busy days, whether you’re at home, at work, or constantly on the go.

Keeping nourishing snacks nearby can make busy pregnancy days feel a little easier and help you stay fueled between meals and appointments.