Pregnancy-Friendly Healthy Snacks

Pregnancy is an incredible journey, filled with excitement, anticipation and let’s be honest, a few cravings that sometimes feel impossible to resist. While it’s perfectly fine to indulge occasionally, it’s also important to ensure you’re fuelling your body (and your growing baby) with nutritious foods. This is where pregnancy-friendly healthy snacks come into play!

Whether you’re dealing with morning sickness, sudden hunger pangs, or just need a boost of energy, we’ve got you covered with a list of tasty, wholesome snacks. So, let’s dive in and discover how you can snack smartly during pregnancy without sacrificing flavour.

1. Greek Yoghurt with Honey and Berries

Greek yoghurt is a nutritional powerhouse, rich in protein and calcium which are both essential for your baby’s growth. Add a drizzle of honey for natural sweetness and top with a handful of berries for an antioxidant boost. Berries like blueberries, raspberries, and strawberries are packed with vitamin C and fibre, helping to support your immune system and digestion.

Top Tip: Opt for plain, full-fat Greek yoghurt to avoid added sugars and get a dose of healthy fats that are great for baby’s brain development.

2. Nut Butter and Banana on Wholegrain Toast

Sometimes, simplicity is key. Spread a layer of almond or peanut butter on wholegrain toast and top it with banana slices. This snack provides a balance of protein, fibre, and potassium—perfect for keeping muscle cramps at bay and sustaining energy levels.

Quick Note: Make sure your nut butter is free from added sugars and hydrogenated oils.

3. Hummus and Veggie Sticks

Hummus is a creamy, protein-rich dip made from chickpeas, tahini, olive oil, and lemon juice. Pair it with crunchy carrot, cucumber and bell pepper sticks for a snack that’s as satisfying as it is nutritious. The fibre from the veggies helps with digestion, while the protein and healthy fats in hummus provide lasting energy.

Fun Idea: Swap hummus for guacamole if you’re in the mood for something different. Avocados are rich in folate, a vital nutrient during pregnancy.

4. Hard-Boiled Eggs with Avocado Slices

Eggs are a brilliant source of protein, choline and essential vitamins. Hard-boiled eggs are portable and easy to prepare in advance, making them a convenient snack. Pair them with avocado slices for added creaminess and a boost of healthy fats.

Pro Tip: Sprinkle a pinch of sea salt and black pepper for flavour or add a dash of paprika for a smoky twist.

5. Trail Mix with Nuts and Dried Fruit

For mums on-the-go, a homemade trail mix is an excellent option. Combine almonds, walnuts, cashews and a selection of dried fruits like apricots, raisins or cranberries. Add some pumpkin or sunflower seeds for extra crunch.

Watch Out: Stick to unsalted nuts and dried fruits without added sugars to keep things healthy.

Smoothie bowl

6. Smoothie Bowls

If you’re craving something refreshing, a smoothie bowl can hit the spot. Blend your favourite fruits, such as mango, banana, and spinach, with Greek yoghurt or almond milk. Pour it into a bowl and top with granola, chia seeds, and coconut flakes for added texture.

Bonus Tip: Add a spoonful of peanut butter or an extra nutrient boost.

Avocado, cucumber and tomato on rice cakes

7. Rice Cakes with Avocado and Tomato

Rice cakes are light yet satisfying, especially when topped with creamy avocado and juicy tomato slices. Sprinkle some sesame seeds or chilli flakes for added flavour.

Quick Tip: Choose brown rice cakes for extra fibre and nutrients.

8. Apple Slices with Cheese

Apples and cheese may sound simple, but they’re a fantastic pairing. Apples provide fibre and vitamin C, while cheese offers calcium and protein. It’s the perfect sweet and savoury balance.

Keep It Safe: Stick to pasteurised cheeses like cheddar, mozzarella, or Swiss to avoid any risks during pregnancy.

9. Dark Chocolate and Almonds

Sometimes, only chocolate will do and that’s completely fine! Dark chocolate is rich in antioxidants and when paired with almonds, it becomes a satisfying treat that also delivers protein and healthy fats.

Moderation is Key: Opt for dark chocolate with at least 70% cocoa and limit portions to a small handful.

10. Oatmeal Energy Bites

These no-bake snacks are perfect for busy mums-to-be. Combine oats, peanut butter, honey and chia seeds to form small bites packed with fibre, protein and omega-3 fatty acids.

Make-Ahead Magic: Store them in the fridge for up to a week or freeze for longer-lasting snacks.

11. Edamame Beans with Sea Salt

Steamed edamame beans sprinkled with sea salt make for a protein-rich snack that’s fun to eat. They’re also high in folate, iron and calcium which are all crucial nutrients during pregnancy.

Serving Idea: Add a squeeze of lemon for a zesty twist.

12. Chia Pudding

Chia seeds soaked in almond milk or coconut milk overnight create a creamy pudding that’s rich in fibre omega-3s and calcium. Sweeten it naturally with honey or maple syrup and top with fresh fruits.

Prep Ahead: Make a batch in jars for grab-and-go convenience.

13. Roasted Chickpeas

Crunchy, roasted chickpeas seasoned with spices are an excellent alternative to crisps. They’re loaded with protein, fibre and iron.

Flavour Tip: Experiment with spices like paprika, cumin or garlic powder for variety.

More Tasty Ideas

14. Sweet Potato Fries – Oven-baked sweet potato wedges sprinkled with cinnamon or paprika make for a vitamin A-rich snack.

15. Avocado and Egg Salad on Crackers – Mash avocado and mix with boiled eggs for a creamy topping on wholegrain crackers.

16. Cucumber and Cream Cheese Roll-Ups – These light and refreshing rolls can be paired with smoked salmon (if pregnancy-safe) or herbs for added flavour.

17. Frozen Grapes or Berries – A cool, sweet treat that's rich in antioxidants and perfect for satisfying sugar cravings.

18. Mini Quiches or Egg Muffins – Packed with vegetables and cheese, these make-ahead snacks are great for protein and nutrients

Tuna and vegetables stuffed avocado boat

19. Tuna and Avocado Boats – Scoop out half an avocado and fill it with tuna salad made from pregnancy-safe, low-mercury canned tuna.

20. Stuffed Dates with Nut Butter – Dates are rich in fibre and natural sugars, providing quick energy, while nut butter adds protein and healthy fats.

Snacking during pregnancy doesn’t have to mean giving in to unhealthy cravings. With these nutrient-packed options, you can satisfy your hunger while supporting your baby’s development. Enjoy this special time and nourish yourself and your little one with snacks that are as healthy as they are delicious!