22 Healthy Pregnancy Snacks You Can Take on the Go

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.

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.

How to Pack Pregnancy Snacks

Nuts, nut-butter packets, whole fruit, and shelf-stable bars are convenient when you won’t have access to a refrigerator. Check packaged snacks for storage instructions, especially after opening.

For yogurt, cheese, hard-boiled eggs, hummus, cut produce, and other refrigerated snacks, use an insulated bag with frozen cold packs to keep food at 40°F or below.^25,26 Discard perishable food left at room temperature for more than two hours, or one hour when temperatures are above 90°F.²⁵ Choose pasteurized dairy products and wash fresh produce before preparing or eating it.²⁵

22 Pregnancy Snack Ideas

1. Protein Bars

Protein bars are easy to keep in your purse or work bag and can help keep you satisfied between meals. Protein, fiber, and sugar content vary by bar, so compare the nutrition labels.¹ Look for ingredients such as nuts, seeds, and oats, and check the added sugars rather than relying on claims about “natural” sweeteners.

My starting point is at least 8 grams of protein, 3–5 grams of fiber, and less than 13 grams of total sugar per bar.

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 and Meat Sticks

Beef jerky and meat sticks provide protein and iron and can satisfy salty cravings.² Choose a commercially prepared, fully cooked product labeled shelf-stable, and follow its storage instructions after opening.

Check the type of product, too: during pregnancy, the CDC recommends heating fermented or dry sausages to 165°F or until steaming hot before eating.²⁷ Those products need more preparation than simply tossing a package into your purse.

3. Nuts

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

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: Eating Dates During Pregnancy: Benefits for Birth & Beyond

5. Seeds

Seeds, such as pumpkin and sunflower seeds, are packed with vitamins, minerals, and healthy fats, all crucial for a healthy pregnancy.⁵

Related: 9 Vitamins and Minerals Your Body Needs During Pregnancy

6. Roasted Chickpeas

Roasted chickpeas offer a crunchy way to add plant-based protein, fiber, iron, and folate to your snack rotation.^6,7 If you’re dealing with nausea or heartburn, choose a seasoning and portion that you find comfortable to eat.

Related: Foods to Help With Morning Sickness

7. Dried or Roasted Edamame

Dried or roasted edamame is another salty, crunchy snack to enjoy throughout the day. It provides plant-based protein, fiber, and folate.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

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 Keep the eggs chilled in an insulated bag with frozen cold packs until you’re ready to eat them.^25,26

10. Protein-Packed Trail Mix

Make your own trail mix with nuts, seeds, granola, dark chocolate chips, and dried fruit so you can choose the combination you enjoy. Nuts and seeds add protein and fat, while dried fruit brings sweetness and variety.

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. Guacamole or Avocado With Crackers or Veggies

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. Hummus With Crackers or Veggies

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. Make-Ahead Muffins

Bake a batch of muffins with ingredients such as shredded zucchini, oats, and nut butter, then freeze extras for another day.

15. Homemade Energy Bites

No-bake energy bites made with oats and nut butter are easy to prepare ahead. Try a batch with chopped nuts or seeds, then refrigerate them according to the recipe’s instructions.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 Salted popcorn is not necessarily a source of iodine; most salt used in processed foods is not iodized.¹⁷

Related: Decoding Pregnancy Cravings and What They Mean

17. Greek Yogurt or Yogurt Pouches

Greek yogurt offers protein and calcium, and varieties with live cultures can also provide probiotics.^18,19,20 Although it requires refrigeration, it’s easy to grab before work, errands, or appointments.

18. Peanut-Butter-Filled Pretzels

Peanut-butter-filled pretzels combine crunchy, salty pretzels with a filling that adds some protein.²¹ Portion them into a small container for an easy snack to take along.

19. Veggie Wraps

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

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

Overnight oats are easy to prep ahead and store in mini mason jars for busy mornings or snacks on the go. Oats provide fiber, and you can add milk, yogurt, or nut butter for extra protein.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 pack it in a small, leakproof container.

Keep a few favorites in your bag and a few ready in the fridge so you have options when hunger hits. Nut butter with fruit, yogurt with nuts, or a small container of trail mix can be enough. Choose what sounds good to you, and pack refrigerated snacks with cold packs before heading out.