24 Easy and Soothing Dinner Ideas for Pregnancy Nausea or Food Aversions

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These quick and easy dinner ideas for pregnancy nausea are gentle on the stomach, easy to prepare under 15 minutes, and packed with nutrients to help you through the toughest times.

Did your favorite foods suddenly repel you? Does the smell of cooking send you running? Are you too exhausted from morning sickness to cook?

If pregnancy nausea and food aversions have made eating a struggle, you’re not alone.

You don’t have to force yourself to eat foods that make you gag or spend hours cooking.

These quick and gentle-on-the-stomach dinner ideas for pregnancy nausea are designed to help you get the nourishment you need—without the overwhelming smells, strong flavors, or heavy meals that can make nausea worse.

Whether you crave something warm and comforting, light and refreshing, or just bland and simple, these meals come together in under 15 minutes to make dinnertime easier.

You may be interested: 30 Easy and Soothing Snacks for Pregnancy Nausea (that Worked for Me!) – you need this list!

Key Considerations for Dinner Ideas for Pregnancy Nausea

What to make for dinner when nauseous?

During my first trimester, I had terrible nausea and bloating—just like you.

But as a mom of two, I found my morning sickness experience surprisingly different with each pregnancy.

I couldn’t stand ginger during my first pregnancy, but in my second, I could tolerate it—while garlic became my new enemy.

Every pregnancy is unique, and what works for one mom might not work for another.

But here’s a general guideline for selecting suitable dinner ideas for pregnancy nausea:

1. Keep It Bland
   • Strong flavors, heavy seasonings, spicy, and rich foods can trigger nausea.
   • Try bland foods. The BRATT diet (bananas, rice, applesauce, toast, and tea) is low in fat and easy to digest.
   • If these foods don’t appeal to you, try others. The goal is to find foods that you can eat and that stay down.
2. Prioritize Quick and Low-Effort Meals
   • When you’re feeling nauseous or exhausted, the last thing you want is a complicated recipe.
   • Focus on dinner ideas for pregnancy nausea that take 15 minutes or less, using pre-cooked, store-bought, or easy-to-prepare ingredients.
   • Aim for meals with just one or two ingredients.
3. Avoid Strong Smells
   • If cooking smells make you sick, go for foods you can prepare without much heat—like cold wraps, simple sandwiches, or mild-flavored snacks.
   • Cold foods can also help, as hot foods are usually strong in smell, like smoothies, iced ginger tea, and cold pasta.
   • Use pre-cooked ingredients like rotisserie chicken, or rely on no-cook options like pasteurized yogurt, Ritz crackers, and smoothie pouches.
   • Steaming or poaching proteins instead of frying can also help reduce strong odors.
   • Use a fan when cooking.
   • Have someone else empty the trash.
4. Focus on Gentle Protein Sources
   • Protein helps stabilize blood sugar and curb nausea, but some sources (like red meat) may feel too heavy.
   • Instead, go for eggs, Greek yogurt, cottage cheese, chicken, or tofu—mild, easy-to-tolerate options.
5. Think About What You Can Stomach
   • Instead of forcing yourself to eat “balanced meals,” start with one food you can tolerate and build around it.
   • If crackers feel okay, pair them with pasteurized cottage cheese. If plain rice sounds manageable, add some shredded chicken.
6. Choose Small, Frequent Portions
   • Eating large meals can make nausea worse.
   • Eat five or six “mini meals” a day to ensure that your stomach is never empty.
   • Eat dry toast or crackers in the morning before you get out of bed to avoid moving around on an empty stomach.
7. Stay Hydrated with Easy-to-Eat Foods
   • Dehydration can worsen nausea.
   • If drinking water is difficult, include hydrating foods like soups, smoothies, and water-rich fruits (cucumber, melons, oranges).
8. Take a prenatal vitamin
   • Studies show that taking a vitamin supplement before and during pregnancy reduces the risk of having severe nausea and vomiting of pregnancy.
   • Ginger capsules or candies are worth trying.
   • However, always consult your doctor before you start any supplements.

All in all, I found the perfect analogy for eating with nausea and food aversions:

“Eat like a panda”—small, frequent bites, mostly fresh, with simple individual flavors instead of complex dishes. Prioritize regular snacks over big meals to keep things manageable.

Foods to Avoid for Nausea

1. Greasy, Fried, and Heavy Foods
   • Oily and fried foods can slow digestion and worsen nausea, leading to bloating and discomfort.
   • Avoid fast food, deep-fried snacks, and heavy cream-based dishes.
2. Strong-Smelling Foods
   • Pungent foods like garlic, onions, and certain spices can trigger nausea.
   • Even strong-smelling cooked meats or seafood might be hard to tolerate.
3. Overly Sweet or Sugary Foods
   • Sugary treats, sodas, and desserts can cause blood sugar spikes and worsen nausea.
   • Stick to naturally sweet options like fruits if you crave something sweet.
4. Spicy or Acidic Foods
   • Hot spices, citrus fruits, vinegar-based dressings, and tomato-based sauces can irritate the stomach, especially if you’re already feeling queasy.
5. Dairy (if you have lactose sensitivity)
   • Some pregnant women develop temporary lactose intolerance, making milk, cheese, and ice cream harder to digest, leading to bloating or nausea.
6. Caffeinated Drinks
   • Coffee, tea, and energy drinks can irritate the stomach lining and may contribute to dehydration if nausea already limits your fluid intake.
7. Gas-Producing Vegetables
   • Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts can cause bloating and discomfort, worsening nausea.
   • Learn more: 10 Foods That Cause Gas
8. Large Meals in One Sitting
   • Eating too much at once can make nausea worse.
   • Instead of big portions, try small, frequent meals throughout the day.

Check out: 30 Easy and Soothing Snacks for Pregnancy Nausea (that Worked for Me!)

You’ve survived 100% of your toughest days so far, and you’ll get through this too.

24 Easy Dinner Ideas for Pregnancy Nausea

What to eat when pregnant and nothing is appetizing?

Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. Every pregnancy is different, and what works for one person may not work for another. If you experience severe nausea, persistent vomiting, dehydration, or difficulty keeping food down, consult your healthcare provider for proper guidance and treatment.

Bland and Simple Carb

1. Scrambled eggs with whole-wheat toast
   Whisk 2 eggs with a splash of pasteurized milk and cook over low heat in a nonstick pan, stirring gently until just set. Toast 1 slice of whole-wheat bread and serve with the scrambled eggs (make sure it is fully-cooked).
2. Steamed white rice with shredded rotisserie chicken
   Warm 1 cup of pre-cooked white rice and top with ½ cup of shredded rotisserie chicken. If tolerated, add a drizzle of olive oil or a pinch of salt for flavor.
3. Plain oatmeal with a drizzle of honey
   Cook ½ cup of quick oats with 1 cup of water or pasteurized milk for about 2-3 minutes until soft. Drizzle with 1 teaspoon of honey before serving.
4. Crackers with Greek Yogurt and Banana
   Spread ½ cup of plain Greek yogurt over 6-8 crackers. Top each with a thin slice of ripe banana. If desired, add a light sprinkle of cinnamon for mild flavor.
5. Soft-boiled pasta with a little olive oil
   Cook ½ cup of small pasta (like orzo or elbow macaroni) in boiling water until soft, about 8 minutes. Drain and toss with 1 teaspoon of olive oil.
6. Rice cakes with cottage cheese
   Spread ¼ cup of pasteurized cottage cheese over 1 plain rice cake. If desired, top with a few slices of cucumber or a small sprinkle of cinnamon for a mild variation.

Warm and Light Soups

1. Chicken and rice soup
   Simmer 1 cup broth, ½ cup rice, and ½ cup shredded chicken for 5 minutes.
2. Miso soup with soft tofu
   Dissolve 1 tablespoon miso paste in 1 cup hot water. Add ¼ cup soft tofu cubes and let sit for a minute before serving.
3. Instant oatmeal soup with warm milk
   Mix ½ cup instant oats with 1 cup warm pasteurized milk until smooth. Add a pinch of salt or cinnamon if desired.
4. Light potato and leek soup
   Blend ½ cup pre-boiled potatoes with ½ cup broth and a few sautéed leek slices. Heat for 3-5 minutes.
5. Quick vegetable broth with soft noodles
   Simmer 1 cup vegetable broth and add ½ cup soft noodles. Optionally, stir in a handful of baby spinach.
6. Tomato soup with whole-wheat toast
   Heat 1 cup store-bought tomato soup and serve with a slice of whole-wheat toast for dipping.

Protein-Rich, Easy-to-Tolerate Meals

1. Baked salmon (air fryer) with steamed rice
   Air-fry a small salmon fillet at 375°F (190°C) for 8 minutes. Serve with ½ cup of steamed white rice.
   PS: Not everyone can tolerate the smell from air-frying fish. Take note.
2. Plain omelet with mashed sweet potatoes
   Whisk 2 eggs and cook in a nonstick pan until set. Serve with ½ cup of pre-mashed sweet potatoes.
3. Mac and cheese
   Cook 1 cup macaroni, drain, and mix with ¼ cup mild pasteurized cheese sauce.
4. Tuna and avocado whole-wheat wrap
   Mash ¼ avocado and spread it over a whole-wheat tortilla. Add ½ cup of canned tuna, roll up, and slice.
5. Cream cheese on a whole-wheat bagel
   Spread 2 tablespoons of pasteurized cream cheese on a toasted whole-grain bagel for a mild, easy-to-eat protein boost.
6. Peanut butter on whole-wheat toast with banana slices
   Spread 1 tablespoon of peanut butter on a slice of whole-wheat toast and top with thin banana slices.

Caution: Make sure to check the label for pasteurized dairy products to prevent Listeria Risk in pregnancy:

Cold and Hydrating Options

1. Banana almond butter smoothie
   Blend 1 small banana with 1 cup cold almond milk, 1 tablespoon almond butter, and a few ice cubes until smooth.
2. Cottage cheese with sliced peaches
   Spoon ½ cup pasteurized cottage cheese into a bowl and top with ½ cup sliced peaches for a light, protein-rich snack.
3. Chilled cucumber and hummus wrap
   Spread 2 tablespoons of hummus on a whole-wheat tortilla, add ½ cup thinly sliced cucumber, roll up, and chill for a few minutes before eating.
4. Meal Replacement Protein Shake
   Blend 1 cup pasteurized milk with 1 scoop plain protein powder, ½ frozen banana, and a handful of ice.
5. Apple slices with peanut butter
   Slice 1 small apple and dip in 1 tablespoon peanut butter for a cooling, protein-rich snack.
6. Greek yogurt with granola and honey
   Stir ½ cup Greek yogurt with 2 tablespoons granola and drizzle with 1 teaspoon honey for a crunchy, refreshing bite.

The toughest part of pregnancy is temporary, but the love you’re building lasts forever.

More Tips to Reduce Nausea or Food Aversions

How to reduce pregnancy nausea?

No one really knows exactly why nausea and food aversions happen during pregnancy.

While food is usually the main trigger, there are other ways to help manage it.

Here are some extra tips that might make things a little easier:

1. Keep Snacks by Your Bed
   • If morning sickness hits hard, eat a few crackers or a small snack before getting out of bed to settle your stomach.
2. Stay Hydrated
   • Sip on water, herbal tea, or electrolyte drinks throughout the day.
   • If plain water makes you queasy, try adding a squeeze of lemon or drinking it ice-cold.
3. Try Ginger or Peppermint
   • Ginger tea, ginger chews, or even a small amount of fresh ginger can help.
   • Peppermint tea or sucking on a mint may also ease nausea.
4. Avoid Lying Down Right After Eating
   • Stay upright for at least 30 minutes after eating to help digestion and reduce the chances of acid reflux making nausea worse.
5. Get Fresh Air
   • Step outside for a few minutes, open a window, or turn on a fan to get some airflow.
   • Stuffy rooms and lingering food smells can make nausea worse.
6. Wear Loose, Comfortable Clothing
   • Tight waistbands and restrictive clothes can add to bloating and discomfort.
   • Stick to loose-fitting, breathable outfits.
7. Try Deep Breathing or Relaxation Techniques
   • Slow, deep breaths through your nose can help calm nausea.
   • You can also try meditation, gentle stretching, or prenatal yoga to relax your body.
   • Try the 4-7-8 breathing method: Inhale through your nose for four seconds, hold for seven, then exhale slowly for eight. Repeat a few times to help calm nausea and relax your body.
8. Use Acupressure or Motion Sickness Bands
   • Wristbands designed for motion sickness (like Sea-Bands) apply gentle pressure to the P6 acupressure point, which may help with nausea relief.
9. Aromatherapy
   • If certain smells trigger nausea, use essential oils like peppermint or lemon, light a mild-scented candle, or breathe through your mouth when exposed to strong odors.
10. Avoid Stress with Distraction
    • Stress and anxiety can make nausea worse.
    • Engaging in distraction like listening to music, watching a film, or reading can help divert your attention from the feeling of nausea. 

Learn more: Morning Sickness: Nausea and Vomiting of Pregnancy from ACOG—covering when to seek treatment, helpful supplements, and when nausea might be a concern for your baby.

Final Thoughts

Hang in there, mama—the end is near!

For most women, nausea and food aversions ease up by the second trimester, and that was definitely the case for me.

It may feel never-ending now, but soon, you’ll be able to enjoy food again without constantly battling queasiness.

In the meantime, be kind to yourself, try out these easy dinner ideas for pregnancy nausea and food aversion, and trust that this phase will pass.

And if it doesn’t, or if it feels too overwhelming, don’t hesitate to check in with your doctor.

You’ve got this!

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