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.
22 Best Pregnancy Snacks for Moms-to-Be
Below are 22 of my favorite pregnancy snacks — all tasty, nourishing, and easy to keep on hand.
1. Protein Bars
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
Grass-fed meat sticks are the perfect portable snack for your purse during pregnancy! They take up about the same space as a pen and don’t need an ice pack or fridge. They’re also protein-rich and a great way to satisfy those salty pregnancy cravings!2
3. Nuts
Raw, roasted, or salted nuts (almonds, cashews, peanuts, etc.) 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.
5. Seeds
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
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
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
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)
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
Make your own trail mix with nuts, seeds, granola, dark chocolate chips, and dried fruits to limit any additives or added sugars in pre-made options.
11. Clementines
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 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
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
Make supermom muffins filled with veggies, fiber, protein, and healthy fats for a well-balanced, on-the-go pregnancy snack!
15. Homemade Energy Bites/Balls
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 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
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
This pretzel snack can help replenish your salt and protein stores, especially in the hot summer!21
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
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
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!
Final Thoughts on the Best Snacks for Pregnancy
So, there you have it — my list of the best pregnancy snacks! Whether you need protein-rich snacks, something sweet, or a quick bite to keep morning sickness at bay, these pregnancy snacks are easy to prep and great for on-the-go. Stock up on your favorites, and happy snacking!
🤰 Feeling overwhelmed by pregnancy or unsure how to prepare for birth? Our NEW Pregnancy & Birth Prep App walks you through an 8-week challenge with daily bite-sized expert-backed tips, checklists, and real support. Everything you need for a more confident and positive experience! 🙌
Get iphone App Get Android App
