Easy and Healthy Snacks for Pregnant Women That Fit Into Any Busy Day

One of the most common questions I hear from clients is:

“What are some good pregnancy snacks that I can have ready to go when I’m tired?”

And it’s a great question. When trying meet the dietary needs of a pregnant woman whilst navigating the trials and tribulations of food aversions, nausea and fatigue, it can all feel a little overwhelming and you can end up reaching for the quick prepackaged snack that may be full of calories but not necessarily nutrients.

During pregnancy, your body requires a steady stream of nutrients to support:

• Your growing baby

• Hormone production

• Stable blood sugar

• Healthy digestion

• Maternal energy and mood

As a naturopath, I believe that food is one of the most powerful ways to support your pregnancy AND I know just how exhausting meal prepping is and how nauseous the food can make you when pregnant. Lets cover some good pregnancy snacks and easy pregnancy meals to fuel you and baby throughout your pregnancy.

Why Healthy Snacking Matters During Pregnancy

Many pregnant women experience:

• Nausea

• Food aversions

• Blood sugar dips

• Digestive changes

• Increased hunger (especially in the second and third trimesters)

Strategic, nutrient-dense snacking helps you:

• Stay energized

• Prevent cravings or overeating later

• Meet micronutrient targets (like iron, magnesium, and folate)

• Maintain stable blood sugar

• Support baby’s brain and tissue development

Let’s explore some great pregnancy snacks that satisfy, nourish, and support the unique dietary needs of a pregnant woman.

1. Nut Butter + Fruit or Veggie Sticks

A classic for a reason. Nut butters are rich in:

• Healthy fats

• Protein

• Magnesium

• Vitamin E

Pair with:

• Apple slices

• Celery sticks

• Carrot sticks

• Sliced banana

Why it’s a good pregnancy snack: Balances blood sugar, supports fetal brain development, and curbs hunger. It’s quick and easy prep and if you’re really strapped for energy you can buy the celery and carrot preprepared.

2. Boiled Eggs with Avocado or Wholegrain Crackers

Eggs are rich in choline—an essential nutrient for your baby’s brain and nervous system.

Add a side of:

• Avocado (healthy fats + potassium)

• Wholegrain crackers (fiber + complex carbs)

Why it’s a snack for pregnant women: Protein-rich and satisfying without spiking blood sugar. Quick to boil, you can prepare them in bulk in advance and grab them from the fridge for an easy prep nutrient rich meal. Just remember to make sure the egg yolks are cooked through and not soft.

3. Greek Yogurt with fruit (berries, bananas, peaches and mango) with nuts and Seeds (LSA, HEMP SEeds, chia seeds, linseed)

Dairy (if tolerated) is a great source of:

• Calcium

• Probiotics

• Protein

Add fruit for antioxidants and nuts and seeds for omega-3s and fiber.

Why it’s a great pregnancy snack: Supports gut health and bone development. This one can be a little more mentally taxing if you are putting a bunch of different fruits, nuts and seeds in and dicing fruits but it can also be kept very basic with frozen berries and LSA.

4. Roast chicken

Hot or cold a roast chicken in the fridge ready to pick out or use in a meal is a life saver for me during pregnancy and when breastfeeding.

Why it’s good for pregnancy: Keeps you full, supports iron levels, and calms sugar cravings. It is also a good source of lean protein for muscle development, immune function and hormone and enzyme production. A chicken is super easy to roast, just chuck her on a tray and throw it in the oven and you’re good to go. So this is one of my easy prep meals that sits in the fridge for me to pick when I’m starving or use in a meal. If I don’t finish it within the couple of days, it gets pulled and goes into the freezer, again as a quick or easy meal when I’m starving or busted.

4. Salad bowl with falafels

Falafel made from chickpeas is a fantastic plant-based source of:

• Iron

• Protein

• Folate

Having some salad washed and prepped ready to go can help get through those low energy moments and nausea. It doesn’t have to be exciting just pick some solid favs like snow peas, cucumber, capsicum and olives. Add some cheese to make it more filling. Falafels can be bought premade in a packet and quickly heated. You can put the salad and falafel onto a wrap and make a meal or have it as a snack on the go.

Why it’s a snack for pregnant women: Satisfies cravings for savory snacks while helping meet increased iron and folate needs.

5. Banana + Yogurt with a Sprinkle of Cinnamon

Not in the mood for another nut butter snack? Try this gentle, soothing option:

• Potassium-rich bananas to reduce muscle cramps

• Probiotic yogurt for digestion

• Cinnamon to support blood sugar balance

Why it’s a great pregnancy snack: Easy to throw together, great for the gut and nutrient dense. Meals don’t need to be complex with all the ingredients to be nourishing. It can be helpful to have a rotation of these quick and easy meals or snacks to navigate the trials and tribulations of morning sickness!

7. Dark Chocolate + nut mix

Yes, a little chocolate is okay—especially if it’s 70% cacao or higher.

Dark chocolate provides:

• Antioxidants

• Magnesium

• Natural mood support

Pair with nuts for added selenium (especially Brazil nuts).

Why it helps you get healthy in pregnancy: Satisfies cravings in a balanced way without added sugar overload. Cacao is a good source of magnesium. Sometimes when you’re craving chocolate you’re actually craving magnesium and going with cadbury’s dairy milk often doesn’t have much. A well sourced dark chocolate can satisfy the cravings with less sugar.

8. Smoothies with Protein and Greens

A great way to sneak in veggies, protein, and healthy fats—especially if you're short on time.

Blend:

• Frozen berries

• A handful of spinach or kale

• Celery

• Cucumber

• Unsweetened nut milk

• Protein powder (pregnancy-safe)

• Nut butter or avocado

• Ground flaxseed

Why it’s a snack for pregnant women: Easy to digest, packed with micronutrients and can help sort out any constipation.

9. Crackers with Cheese, Avocado + Tomato

Need something savory and satisfying? Try a few wholegrain crackers with:

• Cheese

• OR mashed avocado and sliced cherry tomatoes

Why it supports the dietary needs of a pregnant woman: Provides protein, healthy fat, and lycopene for cellular health.

Bonus Tips: Snack Smarter

• Keep snacks balanced: include protein, fiber, and healthy fat

• Prep ahead so you’re not tempted by ultra-processed foods. While the cookies, muffins and cheese burgers can be enticing they are calories without nutrients and when you’re little one is sucking you dry you want to get in as much micronutrients (vitamins and minerals) as possible.

• Listen to your body’s hunger and fullness cues. Hunger and satiety will fluctuate throughout the pregnancy dependent on what is happening with bubba. Listen to your body, even though it can be confusing at first.

• Stay hydrated—thirst is often mistaken for hunger

• Avoid snacks high in added sugars, preservatives, and refined flours

Pregnancy is not about restriction, it’s about nourishing your body and your baby in the most supportive way possible.

Choosing good pregnancy snacks doesn’t mean you have to be perfect. It means making choices that honor:

• Your energy

• Your cravings

• Your nutrient needs

• Your emotional well-being

These great pregnancy snacks are simple, nutrient-dense ways to help you get healthy in pregnancy while meeting the unique dietary needs of a pregnant woman.

Need Personalized Nutrition Support?

Every pregnancy is different—and your snack and supplement needs might be too. I offer personalized pregnancy nutrition plans, food sensitivity testing, and holistic support for each trimester.