65 Super Easy Snack Ideas for Pregnancy (Perfect for On-the-Go)
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Looking for easy snack ideas for pregnancy? From sweet to savory, high-protein to high-fiber, quick on-the-go options and more, this list has it all!
When I was pregnant both times, my cravings started in the second trimester—and went wild in the third trimester.
I was always on the hunt for something to munch on—chocolate, bananas, nuts, potato chips, crackers—you name it.
The cravings hit at the most random times (even when I just had my heavy dinner 10 minutes ago), and before I knew it, I’d be standing in front of the fridge, munching away.
Some nights, it got so bad that my husband had to drive me out in the middle of the night just to cure my cravings! Sound familiar?
Snacks are a lifesaver during pregnancy, keeping both you satisfied and your baby nourished.
But here’s the key—picking the right ones makes all the difference!
And with my list of over 65 healthy, easy snack ideas for pregnancy, you can nourish your body and the little one while satisfying those cravings.
💡Grab these quick, delicious meal ideas to fuel your pregnancy NOW:
How to Pick a Great Pregnancy Snack
No one really knows why pregnancy cravings happen, but most believe it’s all thanks to hormonal changes heightening your sense of smell and taste.
Which is why you might be obsessed with one food (craving) and totally grossed out by another (food aversion).
And with your body working overtime, you actually need more calories—about 340 extra per day in the second trimester and 450 in the third.
“The goal is to balance getting enough nutrients to support the growth of your fetus and maintaining a healthy weight,” says the American College of Obstetricians and Gynecologists (ACOG).
That’s where choosing the right snack ideas for pregnancy come in:
- Provides extra calories for good energy in the second and third trimesters.
- Provides essential nutrients like protein, fiber, and healthy fats for baby’s growth.
- Prevents constipation with fiber-rich snacks.
- Stabilizes blood sugar level.
- Reduces cravings for processed or sugary foods by keeping you full and satisfied.
Not all snacks are created equal!
Hence here are some tips on how to choose the right snack ideas for pregnancy:
- Go for Protein
- We’re basically a walking protein—our body, organs, tissues, and even a gazillion cells all rely on it.
- Protein helps keep you full and supports baby’s growth.
- Greek yogurt, eggs, nuts, or a protein-packed smoothie are all great picks.
- Go for Fiber
- Did you know that over 90% of Americans don’t get enough fiber in their diets?
- And this becomes worse in pregnancy, as hormones can slow digestion, leading to more constipation.
- Fiber-rich snacks like whole grains, fruits, veggies, and chia seeds can help keep things moving.
- You may be interested: Check out my top picks for the highest-fiber breakfast cereals (Top 18) (Top 18) and breads (Top 20) you can grab on Amazon.
- Add Healthy Fats
- Healthy fats support baby’s brain development and keep your energy stable.
- Opt for avocado, nuts, nut butter, seeds, or full-fat dairy instead of processed fats.
- Watch the Sugar
- Sugar might satisfy cravings, but it can also lead to energy crashes and blood sugar spikes.
- The American Heart Association recommends no more than 36g of added sugar for men and 25g for women per day. To keep it simple, aim for less than 5g of added sugar per serving.
- Go for naturally sweet snacks like fruit, dark chocolate (70%+ cocoa), or no-added-sugar yogurt instead.
- Pair Carbs with Protein
- Carbs—even complex ones—can raise blood sugar, but pairing them with protein slows digestion and helps reduce blood sugar spikes.
- Think whole-grain crackers with hummus, apple with peanut butter, or a banana with almonds.
- Check for Hidden Additives
- Lots of packaged snacks are full of weird additives, preservatives, and way too much sodium.
- If you can’t recognize the ingredients on the label or the list is way too long, it’s probably highly processed.
- Stick to real, whole foods whenever you can.
Should I “eat for two”?
We’ve all heard the phrase “eating for two,” but let’s clear this up—pregnancy doesn’t mean doubling your portions.
While it’s 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 “eating for two,” think of it as eating twice as healthy.
Oh I love this phrase!
65 Easy Snack Ideas for Pregnancy
What are good easy snacks when pregnant?
Protein-Packed Snacks
The American Pregnancy Association recommends around 75g of protein per day.
To estimate your needs, divide your pre-pregnancy weight by two—but always check with your practitioner. (For example, if you weighed 150 lbs pre-pregnancy, you might need around 75g of protein daily.)
- Greek yogurt with chia seeds
- Hard-boiled eggs with whole-grain crackers
- Cottage cheese (pasteurized) with sliced peaches
- Scrambled eggs on whole-grain toast
- Tuna salad on cucumber slices
- Peanut butter on apple slices
- Edamame with sea salt
- 2 oz beef jerky with baby carrots
- Hummus with whole-wheat pita
- String cheese with almonds
Fiber-Rich Snacks
- Chia pudding (6 tbsp chia seeds + 2 cups almond milk)
- Oatmeal with flaxseeds and berries
- Whole-wheat toast with mashed avocado
- Air-popped unsalted popcorn
- Hummus with bell pepper strips
- Banana with peanut butter
- Whole-grain granola bar
- Brown rice cakes with almond butter
- Roasted chickpeas
- Whole-wheat tortilla with refried beans
Calcium & Healthy Fat Snacks
- Low-fat whipped cream with strawberries
- Dark chocolate (70% cocoa or higher) with walnuts
- Cottage cheese (pasteurized) with pineapple
- Chia seed smoothie with almond milk
- Yogurt parfait with granola and almonds
- Whole-grain crackers with guacamole
- Smoothie with banana, peanut butter, and cocoa powder
- Almond butter on whole-grain toast
- Cheese cubes (pasteurized) with grapes
- Kefir with honey and cinnamon
Sweet Craving Fixes
- Medjool dates with almond butter
- Frozen banana dipped in dark chocolate
- Mango slices with Greek yogurt
- Cinnamon-spiced baked apple slices
- Cottage cheese (pasteurized) with honey and cinnamon
- Homemade banana oatmeal muffins (3-ingredient easy recipe)
- Whole-wheat toast with honey and ricotta
- Frozen berries with coconut yogurt
- Sweet potato pudding with cinnamon
- No-sugar-added dried fruit with walnuts
Savory & Crunchy Snacks
- Roasted almonds with smoked paprika
- Whole-grain crackers with pasteurized cheese
- Pickles and olives
- Cucumber slices with tzatziki dip
- Air-fried sweet potato fries
- Whole-wheat toast with pasteurized cream cheese
- Roasted pumpkin seeds
- Baked kale chips
- Guacamole with whole-grain tortilla chips
- Sliced radishes with hummus
Quick & Grab-and-Go Packaged Snacks
- KIND Bars
- Trail mix
- Mary’s Gone Crackers
- Babybel Cheddar Cheese Wheels
- Chobani Greek Yogurt Cups
- Wholly Guacamole Mini Cups
- Sabra Hummus Singles with Pretzels
- Bare Apple Chips
- Blue Diamond Almonds – Dark Chocolate Covered Almonds
- That’s It Fruit Bars
Nausea-Relief Snacks
If you’re experiencing nausea right now, bland foods might be easier to keep down.
ACOG suggests the BRATT diet (bananas, rice, applesauce, toast, and tea), which is bland and low in fat for easier digestion.
If that doesn’t work, keep experimenting until you find something that sits well with you.
- Plain whole-grain toast with a little butter
- Ginger tea (caffeine-free) with whole-wheat crackers
- Sliced banana with a drizzle of honey
- Oatmeal with banana and cinnamon
- Unsweetened applesauce with a sprinkle of cinnamon
💡Grab these quick, delicious meal ideas to fuel your pregnancy NOW:
Snacks to Avoid
Now that you know a few healthy and easy snack ideas for pregnancy, it’s just as important to watch out for the ones that aren’t so pregnancy-friendly—so you don’t undo all your healthy efforts.
I made this mistake myself, thinking raw salmon sashimi was a great choice because of its healthy fats—only to realize later it wasn’t safe (more on that below).
Healthy doesn’t always mean suitable!
Here are some snacks you should at least limit or avoid:
- Ultra-Processed Snacks
- Chips, packaged pastries, and instant noodles are loaded with additives, unhealthy fats, and excess sodium.
- Again, how do you know if it’s processed? A long, complicated list of ingredients you can’t even recognize.
- Sugary Treats
- Candy, soda, and sweetened yogurts can cause blood sugar spikes and crashes.
- Raw or Undercooked Foods
- Avoid raw cookie dough, sushi with raw fish, and undercooked eggs / meats / smoked fish to prevent foodborne illness.
- Pregnant women are 10 times more likely to get foodborne infections like listeria, which can be harmful to both mom and baby.
- Learn more: Listeria and Pregnancy
- High-Mercury Fish Snacks
- Stay away from fish jerky, sushi, or canned fish with high mercury levels, like shark, swordfish or king mackerel.
- Go for low-mercury ones like canned light tuna, salmon, sardines, anchovies, trout or tilapia.
- Learn more: FDA’s Advice about Eating Fish
- Unpasteurized Dairy & Juices
- Raw milk, soft cheeses (like brie), and unpasteurized juices may contain harmful bacteria.
- Deli Meats & Processed Meats
- Skip cold cuts, hot dogs, and hams unless they’re heated to steaming hot to reduce the risk of listeria.
- Fried & Greasy Foods
- Too much fried food can lead to heartburn, indigestion, and unnecessary weight gain.
- Caffeinated Snacks & Drinks
- Limit caffeine (found in energy bars, coffee, and some chocolates) to 200 mg per day (about a cup of coffee a day) to avoid affecting your baby’s development.
- You might also want to try caffeine-free options (like these coffee pods and tea bags).
- Excessively Salty Snacks
- High-sodium foods (like flavored chips and processed cheese) can lead to water retention and bloating.
Examples of pasteurized dairy brands:
Frequently-Asked Questions
What are good snacks for pregnancy nausea?
The American College of Obstetricians and Gynecologists (ACOG) suggests the BRATT diet—bananas, rice, applesauce, toast, and tea—as these are bland, low in fat, and easier to digest. Other gentle options include plain crackers, oatmeal, or ginger tea to help soothe nausea.
What is a good snack before bed while pregnant?
A light snack with protein and complex carbs—like a small bowl of Greek yogurt with berries or whole-grain toast with peanut butter—can keep you full through the night. Try to eat at least one hour before bed to allow some digestion and reduce discomfort.
How can I satisfy my hunger during pregnancy?
Eat small, frequent meals and choose nutrient-dense snacks like fruits, nuts, yogurt, and whole grains. Pairing protein with fiber (like hummus with whole-grain crackers) can help you stay full longer and keep energy levels steady.
Is it okay to ignore hunger while pregnant?
It’s really not encouraged! Hunger is your body’s way of signaling that you need fuel for both you and your baby. Ignoring it can lead to low energy, nausea, or dizziness. Keep healthy snacks on hand so you can eat when your body needs it.
Final Thoughts
Pregnancy cravings can be wild, but with the right snacks, you can satisfy them while fueling your body and baby with the nutrients you need.
Whether you’re craving something sweet, salty, crunchy, or creamy, there are plenty of healthy and easy snack ideas for pregnancy to keep you energized and feeling your best.
With a little planning, you can stock up on nourishing snacks that are quick to grab—so you’re always prepared when hunger strikes.
Enjoy every bite and make snacking a delicious part of your pregnancy journey!
