30 Easy On-the-Go Breakfast Ideas for Pregnant Women (Ready in 15 Mins!)
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30 breakfast ideas for pregnant women with brief recipes ready in 15 minutes or less! Perfect for busy moms-to-be looking for quick, nutritious meals.

Mornings during pregnancy? Oh, they can be a stressful.
From battling morning sickness to juggling a million things (and letโs not forget the sheer exhaustion), itโs no wonder breakfast feels like just another task on your never-ending to-do list.
And then thereโs the constant worryโam I eating right for me and my baby? Is this enough nutrition? Am I really โeating for twoโ or just setting myself up for too much weight gain?
If that sounds familiar, take a deep breath. Iโve got you covered.
Hereโs a list of 30 quick, easy, and healthy breakfast ideas for pregnant women like you, that check all the boxesโnutritious, delicious, and ready in 15 minutes or less.
Letโs make your mornings a little less chaotic and a whole lot more stress-free!
๐กGrab these quick, delicious meal ideas to fuel your pregnancy NOW:
Importance of the Right Breakfast for Pregnancy
Before diving into breakfast ideas for pregnant women, letโs talk about the why behind eating well during pregnancy.
According to the American College of Obstetricians and Gynecologists (ACOG), the goal is to get enough nutrients to support your babyโs growth while maintaining a healthy weight.
Yes! Balance between quality and quantity is keyโchoose foods rich in essential nutrients like folate, iron, calcium, and protein to support your babyโs growth without going overboard on calories.
Let’s dive deeper.
Quantity: Should I “eat for two”?
Weโve all heard the phrase โeating for two,โ but letโs clear this upโpregnancy doesnโt mean doubling your portions.
While itโs true your body needs extra nutrients, going overboard can lead to unhealthy weight gain, which might increase the risk of gestational diabetes, high blood pressure, or a larger-than-average baby.
Instead of โeating for two,โ think of it as eating twice as healthy.
Oh I love this phrase!
Hereโs what ACOG says about calorie needs during pregnancy:
If youโre pregnant with one baby, youโll need an extra 340 calories per day starting in the second trimester, and slightly more in the third trimester.
Thatโs about the equivalent of a glass of skim milk and half a sandwich.
To keep it simple: aim for about 1,800 calories daily in the first trimester, 2,200 in the second, and 2,400 in the third (which means about 400-500 calories for breakfast).
However, this is just a general guideline. Everyone is different.
To know how much you actually need, do consult your doctor or dietitian for personalized advice. Or get your MyPlate Plan (by USDA) to learn your estimated calorie needs and how to meet your food group goals.
If you wish to know how much weight gain is healthy for you, check out ACOG’s FaQ article, under “Weight Gain” section.
Quality: What should I include in my breakfast?
Now, you’ve nailed the right quantity for your meals, but letโs not forgetโtrash-quality food, even in the right amount, is still trash.
Remember the phrase: Instead of โeating for two,โ think of it as eating twice as healthy.
Hereโs what you should focus on for a quality breakfast:
- Protein for Strength
- Protein supports your babyโs growth and helps keep you full longer.
- Think eggs, Greek yogurt, nuts, or a scoop of protein powder in your smoothie.
- UCSF Health recommended that you should get a minimum of 60 grams of protein a day.
- Healthy Fats for Development
- Omega-3s are especially important for babyโs brain and eye development.
- Incorporate foods like avocado, nut butter, or chia seeds.
- Complex Carbs for Energy
- Skip the sugar crash by choosing whole-grain bread, oats, or sweet potatoes for sustained energy throughout the morning.
- Some women experience gestational diabetes, which may require them to limit their carbohydrate intake to 40-50% of their daily calories.
- Fiber for Digestion
- Fiber is your best friend during pregnancy, helping to combat common issues like constipation.
- Load up on fruits, veggies, and whole grains.
- UCSF Health recommended 20-35g of fiber each day.
- Key Nutrients for Babyโs Growth
- Iron: Prevents anemia and supports oxygen delivery to your baby. Add spinach, fortified cereals, or beans.
- Folate: Essential for early development and preventing neural tube defects. Find it in leafy greens, citrus fruits, and fortified foods.
- Calcium: Builds strong bones and teeth. Choose milk, yogurt, or fortified plant-based alternatives.
- And more other nutrients (+ recommended daily amount) here.
Related: Check out my article diving into month-by-month key nutrients during pregnancy, including sample meal plans too!
30 Easy Breakfast Ideas for Pregnant Women
What is the best breakfast for a pregnant woman?
Feeling overwhelmed by all the info on what makes a good breakfast?
Donโt stress! These 30 breakfast ideas for pregnant women are the perfect starting point to inspire your daily dose of morning nutrition.
1. Avocado Toast
Smash half an avocado and spread it on a slice of whole-grain toast. Sprinkle with a little salt and chili flakes for some extra flavor.
Why itโs awesome: Avocado is a powerhouse for folate, which is crucial for your babyโs brain and spine. The toast gives you the energy to tackle your morning.
Avocados are technically a fruit, and they have double more potassium than a banana! Plus, their healthy fats make them ideal for supporting your babyโs brain development.
2. Greek Yogurt Bowl with Mixed Berries and Chia Seeds
Take 1 cup of Greek yogurt, top with 1/2 cup mixed berries, and sprinkle with 1 tablespoon chia seeds. Drizzle with a little honey if you like.
Why itโs awesome: Greek yogurt is full of calcium and probiotics to support bone health and digestion. The mixed berries provide antioxidants and vitamins, while chia seeds are a great source of fiber and omega-3s to keep you feeling full and help with digestion.
3. Peanut Butter Banana Toast
Spread 1 tablespoon of peanut butter on whole-grain toast and top it with 1/2 a sliced banana.
Why itโs awesome: This combo is a lifesaver when youโre hungry and short on time. Peanut butter keeps you full, bananas give you a quick energy boost, and the toast helps you power through the morning without crashing.
4. Scrambled Eggs with Whole-Grain Toast
Whisk up 2 eggs and cook them in a pan for a quick scramble. Serve with a slice of whole-grain toast and a handful of berries.
Why itโs awesome: Eggs are a protein-packed way to start your day, and theyโve got choline, which is super important for your babyโs brain development. The berries add antioxidants, and the toast keeps you energized for hours.
5. Chia Seed Pudding (Prep the Night Before)
Mix 3 tablespoons of chia seeds with 1 cup of almond milk. Let it chill overnight, then top it with fresh fruit in the morning.
Why itโs awesome: Chia seeds are tiny but mightyโtheyโre full of omega-3s, which help with your babyโs brain and eye development. Theyโre also loaded with fiber to help with pregnancy-related constipation.
6. Banana Peanut Butter Smoothie
Blend 1 frozen banana, 1 cup almond milk, 1 tablespoon peanut butter, and a handful of ice. Done in 2 minutes flat!
Why itโs awesome: This smoothie is like a creamy energy boost in a cup. The natural sugars in the banana give you quick fuel, while the peanut butter and almond milk provide protein and healthy fats to keep you full.
7. Cottage Cheese and Pineapple
Scoop 1/2 cup cottage cheese into a bowl and add 1/2 cup of diced pineapple on top.
Why itโs awesome: Cottage cheese is high in protein to help your baby grow, and pineapple brings a pop of sweetness with vitamin C to keep your immune system strong. Itโs refreshing and filling, all in one bite.
8. Hard-Boiled Eggs with Crackers (Make Ahead)
Grab 2 hard-boiled eggs, 6 whole-grain crackers, and a handful of cherry tomatoes for a quick snack-style breakfast.
Why itโs awesome: Eggs are a fantastic source of protein and healthy fats, while the crackers and tomatoes add fiber and antioxidants to round out this super simple breakfast.
9. Sweet Potato Toast
Pop a couple of thin sweet potato slices in the microwave for 4 minutes. Spread almond butter on top and sprinkle with cinnamon.
Why itโs awesome: Sweet potatoes are full of vitamin A for your babyโs development, and the almond butter adds protein and healthy fats to keep you feeling great.
10. Overnight Oats (Make Ahead)
Mix 1/2 cup oats, 1/2 cup almond milk, and a pinch of cinnamon in a jar. Let it sit overnight, and add some nuts or fruit in the morning.
Why itโs awesome: Oats give you steady energy, while the added nuts or fruit pack in fiber, healthy fats, and antioxidants. Plus, no cooking requiredโwin!
11. Quick Veggie Omelet
Whisk 2 eggs, pour into a pan, and throw in a handful of chopped spinach and mushrooms. Cook until set and fold it over.
Why itโs awesome: This omelet is loaded with protein, iron, and vitamin C, making it a great way to start your day with a little boost for both you and baby.
12. Fortified Cereal with Berries
Pour 1 cup of iron- and folate-fortified cereal into a bowl, add 1/2 cup of milk or a dairy-free alternative, and top with 1/2 cup of mixed berries.
Why itโs awesome: Fortified cereal is an easy way to up your iron and folate intake, and the berries pack in vitamin C to help with absorption.
13. Berry Protein Smoothie
Blend 1 cup of frozen mixed berries, 1 cup almond milk, 1 scoop protein powder, and a handful of spinach.
Why itโs awesome: The berries are antioxidant powerhouses, the protein powder helps keep you full, and the spinach adds a sneaky dose of iron to keep your energy up.
14. Ricotta Toast with Strawberries
Spread 1/4 cup of ricotta cheese on whole-grain toast. Top with a handful of sliced strawberries and a drizzle of honey.
Why itโs awesome: Ricotta is rich in calcium and protein for strong bones, and strawberries bring vitamin C and a burst of natural sweetness to the mix.
15. Breakfast Wrap
Fill a whole-wheat tortilla with 1 scrambled egg, 1/4 avocado, and a sprinkle of shredded cheese. Wrap it up and go!
Why itโs awesome: This grab-and-go breakfast is balanced with protein, healthy fats, and fiber. Avocado supports brain health for baby, while eggs give you a great protein punch.
16. Hummus Toast with Veggies
Spread 2 tablespoons of hummus on a slice of whole-grain toast. Top with sliced cucumbers, cherry tomatoes, and a sprinkle of feta cheese.
Why itโs awesome: Hummus is a great source of plant-based protein and healthy fats, while the veggies add fiber, vitamins, and a refreshing crunch. Plus, itโs so quick to put together!
17. Spinach and Cheese Quesadilla
Take a whole-wheat tortilla, sprinkle 1/4 cup shredded cheese, and add a handful of fresh spinach and mushrooms. Fold it in half and heat in a pan until the cheese melts.
Why itโs awesome: This melty, cheesy breakfast is packed with protein and calcium for your babyโs bones. Spinach sneaks in iron, which helps fight off pregnancy fatigue.
18. English Muffin Egg Sandwich
Toast a whole-grain English muffin, add a scrambled or fried egg, a slice of tomato, and a little avocado. The Dave Killerโs organic whole grain english muffins are my favorite.
Why itโs awesome: This DIY breakfast sandwich is easy and filling. The egg provides protein, the avocado brings healthy fats, and the tomato adds vitamin C to boost iron absorption.
19. Breakfast Parfait
Layer 1 cup of Greek yogurt, 1/4 cup granola, and 1/2 cup mixed berries in a glass or jar. Repeat for more layers if you like!
Why itโs awesome: Parfaits feel fancy but are so simple. The yogurt is packed with probiotics and protein, berries bring antioxidants, and granola adds a satisfying crunch and fiber.
20. Banana Oat Pancakes
Mash 1 ripe banana and mix it with 1 egg and 1/4 cup rolled oats. Pour small amounts into a pan to make pancakes. Cook for about 2 minutes on each side.
Why itโs awesome: These pancakes are naturally sweet and packed with fiber and potassium from the banana. Plus, theyโre gluten-free if you use certified GF oats!
21. Smoked Salmon on Whole-Grain Crackers
Top 4 whole-grain crackers with cream cheese, a slice of smoked salmon, and a squeeze of lemon juice.
Why itโs awesome: Smoked salmon provides omega-3s, essential for babyโs brain and eye development. The crackers and cream cheese make this a quick, satisfying, and fancy breakfast.
22. Peanut Butter and Jelly Smoothie
Blend 1 cup almond milk, 1 frozen banana, 1 tablespoon peanut butter, and a handful of strawberries or raspberries.
Why itโs awesome: This smoothie has all the PB&J flavors you love, without the sugar rush. Itโs full of healthy fats, vitamin C, and natural energy.
23. Veggie Bagel Sandwich
Spread 2 tablespoons of cream cheese on a whole-grain bagel. Add spinach, cucumber slices, and a sprinkle of everything bagel seasoning.
Why itโs awesome: This sandwich is crunchy, creamy, and filling. The veggies bring fiber and hydration, and the bagel keeps your energy steady all morning.
24. Fruit and Nut Butter Rice Cakes
Spread almond or peanut butter on 2 rice cakes and top with banana slices or mixed berries.
Why itโs awesome: Rice cakes are a light base for the creamy nut butter and sweet fruit. This combo delivers protein, fiber, and a boost of natural sugars for quick energy.
25. Quick Breakfast Burrito
Fill a small whole-wheat tortilla with 1 scrambled egg, 2 tablespoons black beans, a little salsa, and shredded cheese. Roll it up and go.
Why itโs awesome: This burrito is a protein-packed breakfast with fiber and a little spice to wake you up. Black beans are also a great source of iron for pregnancy.
26. Pear and Cheese Snack Plate
Slice 1 pear and pair it with 2 ounces of cheddar cheese and a handful of walnuts.
Why itโs awesome: This sweet-and-savory combo gives you calcium from the cheese, fiber from the pear, and omega-3s from the walnuts, all in one quick plate. The calorie is not very high, hence suitable for those mornings with morning sickness.
27. Whole-Grain Waffles with Nut Butter
Toast 2 whole-grain frozen waffles and spread them with almond or peanut butter. Add a drizzle of honey or sliced bananas for a topping.
Why itโs awesome: Frozen waffles save time, and the nut butter adds protein and healthy fats to keep you going. Itโs a balanced, satisfying breakfast that feels like a treat.
28. Mango Coconut Smoothie
Blend 1 cup frozen mango chunks, 1/2 cup coconut milk, and 1/2 cup Greek yogurt.
Why itโs awesome: This tropical smoothie is rich in vitamin C, calcium, and healthy fats. The mango adds natural sweetness, and the yogurt helps with digestion.
29. Savory Cottage Cheese Bowl
Take 1/2 cup of cottage cheese and top it with chopped cherry tomatoes, cucumbers, and a pinch of salt and pepper. Add a drizzle of olive oil if you like.
Why itโs awesome: Cottage cheese is a protein superstar, and the fresh veggies bring a hydrating crunch. Itโs savory, quick, and oh-so-refreshing.
30. Tofu Scramble with Spinach
Crumble 1/2 cup of firm tofu and sautรฉ it with turmeric, garlic powder, and a handful of fresh spinach. Serve with whole-grain toast.
Why itโs awesome: Tofu is a plant-based iron source, and spinach adds a folate boost. Itโs a vegan-friendly, protein-rich start to the day.
๐กGrab these quick, delicious meal ideas to fuel your pregnancy NOW:
Caution for These Recipes
Breakfast to avoid when pregnant
So here go my 40 little healthy, easy, and delicious breakfast ideas for pregnant women. I hope you find these helpful!
But before you jump into prepping them, let me spill the tea on a few mistakes I made that totally ruined the safety:
- Always wash fruits and vegetables thoroughly to remove pesticides and bacteria (even if they are organic).
- Stick to pasteurized dairy products and avoid anything labeled “unpasteurized” to reduce the risk of listeria.
- If you are unsure, hereโs a few brands you can consider (scroll down).
- Avoid raw or undercooked eggs (omelette, scrambled eggs), meat (including processed meats like sausage and ham), and fish (like smoked salmon) to prevent foodborne illnesses like salmonella or toxoplasmosis.
- Skip high-mercury fish, like shark, swordfish, king mackerel, and tilefish, which can affect fetal brain development.
- Opt for low-mercury fish like salmon, catfish, shrimp, and canned light tuna.
- You can learn more about FDAโs advice about eating fish. Pretty good article!
- Limit added sugars and processed ingredients to maintain stable blood sugar levels and avoid unnecessary calories.
- Stick to natural options like nut butter or fresh fruit.
- If you’re using raw oats, ensure theyโre soaked properly to make them easier to digest and avoid bloating.
- Avoid raw or unroasted nuts if your digestion is sensitive during pregnancy.
- Chia seeds expand in liquid, so start with small portions to avoid any digestive discomfort.
- Drink plenty of water alongside to stay hydrated.
- Your morning coffee is fine in moderation, but keep it under 200 mg of caffeine daily (about one 12-ounce cup of coffee).
- Too much caffeine can affect your babyโs heart rate.
Tips for Morning Sickness
Sometimes, morning sickness can totally get in the way of enjoying a filling breakfast, no matter how much we stress that breakfast is the most important meal of the day.
The one that hit me the hardest was bloating. I barely vomited during my first trimester, but that doesnโt mean it was any easier.
Your experience might be totally differentโmorning sickness is never fun, no matter how it shows up!
Here are some tips that worked wonders for me, and hopefully, theyโll help you too:
- Keep It Simple and Bland
- When your stomach feels unsettled, bland foods are your best friend.
- ACOG recommends the BRATT diet (bananas, rice, applesauce, toast, and tea).
- It is low in fat and easy to digest.
- If these foods donโt appeal to you, try others.
- The goal is to find foods that you can eat and that stay down.
- Eat dry toast or crackers in the morning before you get out of bed to avoid moving around on an empty stomach.
- Embrace Ginger
- Ginger is a natural nausea remedy. Add it to your breakfast in these ways:
- Ginger tea alongside dry toast.
- Ginger-infused smoothies with frozen fruits and almond milk.
- A sprinkle of ground ginger in oatmeal or yogurt.
- Ginger is a natural nausea remedy. Add it to your breakfast in these ways:
- Small, Frequent Meals
- If eating a full breakfast feels overwhelming, try breaking it into smaller portions.
- ACOG recommends eating five or six โmini mealsโ a day to ensure that your stomach is never empty.
- Hereโs how I did it for my mornings:
- Start with a few bites of toast or crackers when I wake up.
- Follow with a light snack like a handful of nuts or a slice of fruit later in the morning.
- Stay Hydrated
- Sip on fluids throughout the morning, especially if nausea makes drinking water difficult. Options include:
- Ginger tea or peppermint tea.
- Sparkling water with a splash of lemon.
- Clear broths if youโre not ready for solid food.
- Sip on fluids throughout the morning, especially if nausea makes drinking water difficult. Options include:
- Avoid Triggers
- Steer clear of strong smells and flavors that can worsen nausea, like greasy or overly spicy foods.
- I used to love garlic, but during pregnancy, the smell became a total trigger for me. Anytime my husband cooked with it, Iโd have to retreat to the bedroom to escape.
Extra Resource: You can find more details on Morning Sickness: Nausea and Vomiting by ACOG. They are pretty helpful on treatment, supplements, dehydration and symptom severity.
Easy Breakfast Ideas for Morning Sickness:
- Plain oatmeal with a drizzle of honey.
- A slice of whole grain toast with a thin spread of almond butter.
- Banana slices with a sprinkle of cinnamon.
- Small smoothie with ginger, banana, and almond milk.
Remember, every pregnancy is uniqueโwhat works for one person may not work for another.
Start small, listen to your body, and focus on keeping yourself nourished however you can.
Quick Meal Prep Tips for a Smooth Morning
- Prep the Night Before:
- Chop veggies, measure out smoothie ingredients, or make overnight oats so all you need to do in the morning is assemble or reheat.
- Batch Cook Breakfasts:
- Cook a big batch of scrambled eggs or overnight oats for the week.
- Just heat it up or grab a container to go.
- Use Mason Jars for Smoothies:
- Layer your smoothie ingredients in mason jars the night before.
- In the morning, just blend and go!
- Keep Snacks Handy:
- Portion out snacks like nuts, yogurt, or fruit so theyโre ready to grab as a quick bite if you’re running late.
- Set Up a โBreakfast Stationโ:
- Keep breakfast essentialsโlike oats, granola, fruit, and yogurtโin one spot so you can quickly assemble your meal without having to dig around.
- Utilize Freezer-Friendly Options:
- Make and freeze breakfast burritos, muffins, or waffles.
- Pop them in the microwave or toaster for a quick, satisfying meal.
- Simplify with Pre-made Ingredients:
- Stock up on pre-chopped veggies, frozen fruit, or pre-cooked grains to cut down on prep time.
With a bit of prep, youโll be able to breeze through your mornings and enjoy a nutritious breakfast with zero stress.
Frequently-Asked Questions
What should I eat first thing in the morning during pregnancy?
Go for something light and easy, like a banana, a handful of nuts, or a piece of whole-grain toast with almond butter. Itโs a gentle way to kickstart your day and give your baby some nutrients without overwhelming your stomach.
Whatโs the best morning routine for a pregnant woman?
A good morning routine could look like this:
- Start with a glass of water to hydrate.
- Have a balanced breakfast with some protein, healthy fats, and carbs.
- Do a little movement, like a walk or some gentle stretches (if youโre feeling up to it).
- Donโt forget to take your prenatal vitamins with food.
Can I skip breakfast while pregnant?
Itโs better not to skip breakfastโyour baby depends on you for energy and nutrients. Plus, eating in the morning can help balance your blood sugar and keep nausea in check. Not hungry? Try something small, like a smoothie or a few crackers, to start.
Whatโs good to drink in the morning while pregnant?
Water is your best betโhydration is key! You can also try milk, a pregnancy-safe herbal tea like ginger or chamomile, or a fruit smoothie for a nutrient boost. Just go easy on caffeine and sugary drinks.
Wrapping It Up
Your mornings donโt have to be stressful or boring, even during pregnancy.
Whether youโre dealing with morning sickness, craving something savory, or need a grab-and-go option, thereโs always delicious breakfast ideas for pregnant women.
But breakfast is just the beginning. Each stage of pregnancy brings new nutritional needs, symptoms, and questions.
To make it easier, Iโve created a Month-by-Month Pregnancy Diet Chart just for you. Itโs packed with everything you need:
- Monthly nutrient focus to keep you and baby thriving
- Top food sources to meet your bodyโs changing needs
- Sample meal plans for easy inspiration
- Tips for managing symptoms like nausea and fatigue
- A weight gain guide tailored for each trimester
- Foods to avoid to keep you safe
Ready to feel confident about your pregnancy diet? Download the chart now and take the guesswork out of eating for two!
Letโs make this journey as nourishing and enjoyable as possibleโyouโve got this, mama!