30 Quick and Easy Pregnancy Dinner Ideas (20 Mins Max)
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Find easy pregnancy dinner ideas you can make in under 20 minutes! Enjoy variety with sheet pan meals, no-cook options, sandwiches, warm soups, fresh salads and more for a stress-free, nourishing pregnancy.
Finding dinner too repetitive? Feeling guilty for grabbing junk because you’re just too tired / lazy to cook? Or maybe you need something quick, easy, and with minimal cleanup?
What if I told you my go-to easy pregnancy dinner ideas take just 20 minutes—no complicated steps, no endless prep—and they’re still packed with the nutrients you and your baby need?
Yep, it’s possible!
I’ve got satisfying, nourishing yet surprisingly easy pregnancy dinner ideas to make mealtime and pregnancy stress-free for you.
💡Grab these quick, delicious meal ideas to fuel your pregnancy NOW:
Key Nutrients for a Healthy Dinner
A lot of times, we resort to fast food or takeout because we just want something quick to fill our hunger and settle our cravings.
But then comes the guilt—first for our own health, and now even more for our baby’s.
The good news? Fast and easy meals, when done right, can be nutrient-dense too! You don’t have to choose between speed and nourishment.
Before we jump into my “fast dinner” ideas, here are the key nutrients I focus on when putting together my meals—so you can customize yours too:
- Protein
- Protein is essential for your baby’s growth, brain development, and muscle formation.
- It also keeps you full longer, helping to curb late-night snack cravings.
- Best sources: Lean meats, eggs, tofu, beans, lentils, fish (low in mercury), Greek yogurt
- Healthy Fats
- Your baby’s brain and nervous system rely on healthy fats, especially omega-3 fatty acids.
- These fats also help reduce inflammation and keep you feeling satisfied after meals.
- Best sources: Avocado, nuts, seeds, olive oil, salmon, flaxseeds
- Fiber
- Constipation is a common pregnancy complaint, but fiber can help!
- It also keeps blood sugar stable, preventing energy crashes and unnecessary cravings.
- Best sources: Leafy greens, whole grains, beans, lentils, berries, chia seeds
- Learn more: Highest-fiber brands for breakfast cereals and breads (with at least 5g of fiber per serving).
- Iron
- Your body needs more iron during pregnancy to support increased blood volume and prevent anemia.
- Pairing iron-rich foods with vitamin C helps with absorption.
- Best sources: Spinach, lentils, red meat, quinoa, fortified cereals, pumpkin seeds
- Learn more: 9 Powerful Foods with High Iron for Pregnancy (+ 3 to Avoid)
- Calcium
- Calcium is essential for your baby’s bone and teeth development while keeping your bones strong too!
- Best sources: Pasteurized dairy products, fortified plant-based milk, leafy greens, almonds, sardines
- Complex Carbohydrates
- Choosing slow-digesting, fiber-rich carbs helps keep energy levels steady and prevents sugar crashes.
- Best sources: Brown rice, quinoa, whole-wheat bread, sweet potatoes, oats
- More equally important nutrients
- For example: folate, Vitamin D, Omega 3.
Want a complete pregnancy nutrition guide? Get a detailed breakdown of key nutrients, food lists, and meal ideas for every month—or specifically for your first trimester! Plus, grab your exclusive printable PDF diet chart to make meal planning effortless!
30 Quick and Easy Pregnancy Dinner Ideas
No-Cook Protein Options
Sometimes, we’re just too lazy to even touch the oven or stove. We don’t want extra cleanup, let alone dealing with oily smoke from cooking.
That’s why I often turn to no-cook options, especially when making dinner alone.
1. Rotisserie chicken with hummus & baby carrots
Serve 1 cup shredded rotisserie chicken with ¼ cup hummus and 1 cup baby carrots for dipping.
2. Deli turkey & cheese roll-ups
Layer 4 slices deli turkey with 2 slices pasteurized cheese and ½ cup spinach. Roll up and enjoy.
3. Hummus & veggie platter with whole-grain crackers
Serve ¼ cup hummus with 1 cup sliced cucumbers, bell peppers, and carrots, plus 5 whole-grain crackers.
4. Greek yogurt bowl with chia seeds, nuts & berries
Mix 1 cup Greek yogurt with 1 tbsp chia seeds. Top with ¼ cup mixed nuts and ½ cup fresh berries.
5. Cottage cheese with avocado, cherry tomatoes & whole-grain crackers
Serve ½ cup pasteurized cottage cheese with ½ avocado (sliced), ½ cup cherry tomatoes (halved), and 5 whole-grain crackers.
Pregnant women are 10 times more likely to get bacterial infections like listeriosis, which can lead to serious illness, miscarriage, or complications for the baby.
That’s why one of the key recommendations is to choose pasteurized dairy. Pasteurization is a heating process that kills harmful bacteria while preserving the nutrition of dairy products.
Always opt for pasteurized milk, yogurt, and cheese, and check labels carefully—especially for soft cheeses like feta, brie, or queso fresco—to ensure they are made from pasteurized milk.
Wraps & Bread-Based Meals
Wraps, sandwiches, and toast are quick and easy to prepare, especially when rice or pasta takes 15-30 minutes to cook.
They significantly cut down cooking time, and with more healthier whole grain options available, they’re also packed with fiber and healthy carbs.
Some popular brands worth trying:
- Wrap: Mr. Tortilla Low Carb Keto Soft Taco Wraps (if you prefer a keto-friendly wrap with low net carb)
- Wrap: Mission Soft Taco Whole Wheat Tortillas
- Bread: Dave’s Killer Bread 21 Whole Grains & Seeds Organic Bread
6. Turkey & black bean tacos with avocado
Cook ½ cup ground turkey with ½ tsp cumin, ½ tsp garlic powder, salt & pepper until fully cooked (about 5 minutes). Fill 2 small whole-wheat tortillas with turkey, ½ cup canned black beans, and ½ avocado (sliced). Top with salsa.
7. BLT with avocado on whole-grain bread
Layer 2 slices whole-grain bread with 2 slices cooked turkey strips, 2 lettuce leaves, 2 tomato slices, and ½ avocado (mashed or sliced).
Note: I tried to avoid bacon, ham, and other processed meats during pregnancy, so I don’t include bacon in my BLT recipe. If you choose to add it, just make sure it’s fully cooked.
8. Pork & apple slaw wrap with whole-wheat tortilla
Cook ½ cup ground pork with ½ tsp garlic powder, ½ tsp smoked paprika, salt & pepper until browned (about 5 minutes). Spread 1 tbsp Greek yogurt on a whole-wheat tortilla. Add ½ cup cooked shredded pork, ½ cup coleslaw mix, and ¼ cup shredded apple. Wrap and enjoy.
9. Egg & cheese breakfast taco with salsa
Scramble 2 eggs until fully-cooked, and place in a small whole-wheat tortilla. Add 2 tbsp shredded pasteurized cheese and 2 tbsp salsa. Fold and serve.
10. Cheesy black bean & spinach quesadilla
Spread ½ cup canned black beans and ½ cup fresh spinach over half a whole-wheat tortilla. Sprinkle with ¼ cup shredded pasteurized cheese, fold, and cook in a skillet until golden brown.
Pre-Cooked One-Pot Dinners
If you love stronger flavors for dinner but want to keep cooking simple, one-pot meals are the way to go!
I like to cook a big batch on Sunday and portion it into 2-3 meals, so my weeknight dinners are sorted.
All I need to do is cook some rice or grab some bread—that’s it. Mess-free and effortless!
11. Turkey chili with black beans
Brown 1 lb ground turkey in 1 tsp olive oil. Add 1 can diced tomatoes, 1 can black beans, ½ tsp cumin, ½ tsp chili powder, and ½ cup water. Simmer for 10 minutes.
12. Shepherd’s pie casserole
Brown 1 lb ground beef in 1 tsp olive oil. Add 1 cup frozen mixed veggies, ½ tsp garlic powder, ½ tsp onion powder, and ½ cup beef broth. Simmer 5 minutes. Spread in a baking dish, top with 2 cups mashed potatoes, and bake at 400°F for 10 minutes. Broil 2 minutes.
13. Rice & beans bowl with avocado & lime
Mix 2 cups cooked brown rice, 1 can black beans (drained), 1 diced red bell pepper, ½ tsp cumin, and ½ tsp garlic powder. Serve with ¼ sliced avocado and lime juice.
14. Lentil & spinach stew
Sauté 1 minced garlic clove in 1 tsp olive oil. Add 1 cup cooked lentils, 1 cup diced tomatoes, ½ cup water, ½ tsp cumin, ½ tsp paprika, and 1 cup spinach. Simmer for 10 minutes.
15. Ground pork taco skillet with black beans & corn
Brown 1 lb ground pork in 1 tsp olive oil. Add 1 can black beans (drained), ½ cup frozen corn, ½ tsp chili powder, ½ tsp garlic powder, and ¼ cup salsa. Cook 5 minutes. Serve with tortillas or rice.
Quick Healthy Soups
These soups are easy and quick, taking less than 20 minutes to cook if you use store-bought bone broth—and there are plenty of healthier options available now.
If you prefer homemade, you can cook a big pot on Sunday and portion it out for weeknight meals, just like my one-pot meal strategy!
16. Chicken tortilla soup with avocado & cheese
Simmer 1 cup chicken broth, ½ cup shredded chicken, ¼ cup diced tomatoes, ¼ tsp cumin, and ¼ tsp chili powder for 5 minutes. Top with ¼ sliced avocado, 2 tbsp shredded pasteurized cheese, and crushed tortilla chips.
17. Quick veggie-packed minestrone soup
Heat 1 cup vegetable broth and stir in ¼ cup canned beans, ¼ cup frozen mixed veggies, ¼ cup cooked pasta, and ¼ tsp Italian seasoning. Simmer 5 minutes.
18. Tomato basil soup
Blend 1 cup canned diced tomatoes, ¼ cup vegetable broth, and ¼ tsp garlic powder. Heat for 5 minutes, then stir in 1 tbsp cream and fresh basil.
19. Miso soup with tofu, seaweed & prawns
Simmer 1 cup water and dissolve 1 tbsp miso paste. Add ¼ cup cubed tofu, 1 tbsp dried seaweed, and 3 small prawns. Cook 5 minutes.
20. Egg drop soup with spinach & ground turkey
Simmer 1 cup chicken broth, ¼ cup cooked ground turkey, and ¼ tsp ginger for 5 minutes. Stir in 1 beaten egg while stirring. Add ¼ cup spinach and cook 1 minute.
Sheet Pan Dinners
Sheet pan meals are all about tossing everything onto one sheet pan and letting the oven do the work while you relax.
Once done, simply pair with pasta, bread, or salad—minimal effort, minimal cleanup!
21. Sheet pan salmon with roasted sweet potatoes & broccoli
Toss ½ cup broccoli florets and ½ small diced sweet potato with 1 tsp olive oil, salt & pepper. Spread on a sheet pan, add 1 salmon fillet, season with garlic powder & lemon juice, and roast at 400°F for 15 minutes.
22. Sheet pan chicken fajitas with bell peppers & onions
Slice ½ bell pepper and ¼ onion, toss with 4 oz sliced chicken breast, 1 tsp olive oil, ⅛ tsp chili powder, ⅛ tsp cumin, salt & pepper. Spread on a sheet pan and roast at 400°F for 15 minutes.
23. Sheet pan shrimp & asparagus with garlic butter
Toss ¼ lb shrimp and 4 asparagus spears with 1 tsp melted butter, ½ minced garlic clove, salt & pepper. Spread on a sheet pan and roast at 400°F for 10 minutes.
24. Sheet pan pork chops with roasted Brussels sprouts & apple slices
Toss ½ cup Brussels sprouts and ¼ sliced apple with 1 tsp olive oil, salt & pepper. Place 1 pork chop on a sheet pan, season with garlic powder & thyme, and roast at 400°F for 15 minutes.
25. Sheet pan beef & zucchini with lemon & herbs
Toss ½ sliced zucchini with 1 tsp olive oil, salt & pepper. Add 4 oz beef strips, season with ⅛ tsp oregano, ⅛ tsp garlic powder, and a squeeze of lemon juice. Spread on a sheet pan and roast at 400°F for 12 minutes.
Fresh Salads / Mason Jar Salads
I love how salads are highly customizable—just pick your favorite veggies and protein!
Make two portions at once: one for tonight’s dinner and the other in a mason jar for tomorrow’s grab-and-go lunch.
26. Grilled chicken caesar salad
Season 1 small chicken breast (4 oz) with salt & pepper. Cook in a pan over medium heat for 5-7 minutes per side until fully cooked. Slice and toss with 2 cups romaine, 1 tbsp Caesar dressing, and 1 tbsp grated Parmesan.
27. Cobb salad
Cook 1 slice turkey bacon in a dry pan until crispy, then chop. Boil 1 egg for 7 minutes, peel, and chop. Season 4 oz chicken breast with salt & pepper and pan-cook for 5-7 minutes per side. Slice and serve over 2 cups mixed greens with ¼ avocado, ¼ cup cherry tomatoes, 1 tbsp pasteurized blue cheese, and the chopped bacon & egg. Drizzle with balsamic vinaigrette.
28. Tuna niçoise salad
Boil 1 small potato and ½ cup green beans for 8-10 minutes until tender. Boil 1 egg for 7 minutes, peel, and slice. Drain 1 small can of tuna. Arrange over 2 cups greens with ¼ cup olives & ¼ cup cherry tomatoes. Drizzle with olive oil & lemon juice.
29. Egg & spinach salad with feta
Boil 1 egg for 7 minutes, peel, and chop. Toss 2 cups baby spinach with 1 tbsp olive oil & lemon juice. Top with ¼ cup crumbled feta, ¼ cup walnuts, and the chopped egg.
30. Steak & avocado salad
Season 4 oz steak with salt & pepper. Cook in a pan over medium-high heat for 3-4 minutes per side (ensure fully-cooked). Let rest for 2 minutes, then slice. Serve over 2 cups arugula with ¼ avocado (sliced), ¼ cup cherry tomatoes, and ½ tbsp balsamic glaze.
💡Grab these quick, delicious meal ideas to fuel your pregnancy NOW:
Foods to Limit for Dinners
- High-Mercury Fish
- Limit swordfish, shark, king mackerel, and tilefish. Opt for low-mercury fish like salmon, tilapia, or shrimp.
- Good read: FDA – Advice about Eating Fish
- Processed Meats
- Deli meats, hot dogs, and sausages may contain harmful bacteria unless reheated until steaming hot.
- Unpasteurized Dairy & Soft Cheeses
- Avoid raw milk, brie, feta, and queso fresco unless labeled pasteurized.
- Undercooked or Raw Meat & Eggs
- Always cook meats and eggs thoroughly to prevent foodborne illnesses.
- Learn more: Listeria and Pregnancy
- Caffeine
- Keep caffeine intake under 200 mg per day (about one 12 oz coffee).
- Learn more: Caffeine Intake during Pregnancy
- Raw Sprouts & Unwashed Produce
- Always wash vegetables thoroughly to remove potential bacteria.
- Alcohol
- No safe amount during pregnancy; best to avoid completely.
Meal Prepping Tips
As much as I say these easy pregnancy dinner ideas take only 20 minutes, sometimes it takes a lot of preplanning—grocery shopping, meal planning, ingredient storage, chopping vegetables, and all.
Knowing simple recipes is just half the battle; the other half is meal prepping.
Here are some hacks that have really helped me:
- Batch Cook Proteins
- Grill or bake chicken, salmon, or tofu in bulk, then portion them in airtight containers. Make sure the meats and fish are fully-cooked.
- Want it faster? Go for store-bought rotisserie chicken for quick tacos, soups, or salads.
- Pre-Chop Veggies
- Chopping vegetables and prepping ingredients often take more time than cooking itself.
- Wash, chop, roast and store vegetables in airtight containers to cut down prep time.
- Batch Cook One-Pot & One-Pan Dinners
- Cook 4-6 portions at once and store them in airtight containers.
- You can refrigerate up to 4 days.
- Use Freezer-Friendly Meals
- Soups, stews, smoothie packs and casseroles freeze well—just reheat and enjoy (while salads and dairy-heavy dishes may not hold up as well).
- Most meals can be frozen for up to 3 months if stored properly in airtight containers.
- Always label with dates and thaw in the fridge overnight before reheating.
- Make Grain Bases Ahead
- Cook quinoa, brown rice, or whole wheat pasta in advance to mix and match with different proteins and veggies.
- Add olive oil or lemon juice before storing grains to prevent clumping.
- Use Leftovers Smartly
- Repurpose dinner leftovers into work packed lunch to save time and reduce waste.
- Turn last night’s roasted chicken into a protein-packed salad, or use leftover grilled veggies to make a wrap.
- Plan Weekly Meals
- A weekly meal plan makes grocery shopping more organized and prevents last-minute ingredient hunts.
- Plan some pregnancy dinner ideas with overlapping ingredients to cut down on prep time and food waste.
- Make a grocery list based on your meal plan to avoid unnecessary trips to the store.
- Use Time-Saving Appliances
- An Instant Pot, air fryer, or slow cooker can make meal prep effortless with minimal hands-on time.
- Set aside one day a week (like Sunday) for meal prepping to make weekdays easier.
- Instant Pot – Cook soups, grains, and proteins in a fraction of the time.
- Air Fryer – Quick-cook veggies, proteins, and even snacks.
- Slow Cooker – Throw in ingredients in the morning and have a meal ready by dinner.
- Food Processor – Chop veggies or blend sauces in seconds.
Conclusion
Pregnancy is exhausting enough—dinners shouldn’t add to the overwhelm!
With quick and easy pregnancy dinner ideas and meal prep shortcuts, you can enjoy balanced, nourishing dinners without spending hours in the kitchen.
A little planning goes a long way in keeping you well-fed, energized, and stress-free through every trimester!
Want a month-by-month pregnancy diet chart to make meal planning even easier?
Subscribe now and grab your free pregnancy meal plan PDF—designed to fuel both you and your baby every step of the way!
