Looking for some healthy snack ideas for pregnancy or postpartum? I know how hard it can be to know what to snack on and how to feed the pregnancy hunger.
During pregnancy, your body has increased nutritional needs so it can provide enough nutrients for your growing baby. And after giving birth, your body undergoes various changes as it recovers from the strain of pregnancy and childbirth, and you adjust to your new life as a mama. Proper nutrition is crucial during this phase to fuel your body, support your recovery, and ensure quality breast milk production if you’re breastfeeding.
Incorporating healthy and nutritious snacks into your diet during pregnancy and the postpartum phase can be an easy and effective way to meet your increased nutritional needs. Here are some wholesome snack ideas that are perfect for pregnant and new moms!
1. Greek Yogurt with Mixed Berries
High in protein and calcium, Greek yogurt is a healthy snack choice. The mixed berries add a dose of antioxidants and vitamins. Be sure to get organic or grass-fed, whole-milk Greek yogurt; avoid the fat-free and low-fat versions.
2. Avocado Toast
Avocado is packed with healthy fats, fiber, and various important nutrients. Spread it on sourdough toast for a filling snack, and sprinkle salt and black pepper on top. Add scrambled eggs and sauerkraut if you’re feeling adventurous!
3. Almond Butter on Apple Slices
This go-to healthy snack provides a great balance of protein, fiber, and healthy fats — all necessary for pregnant and postpartum mamas.
4. Chia Pudding
Chia seeds are packed with Omega-3 fatty acids, fiber, and protein. Make chia pudding with almond milk or your choice of milk for a light and nutritious snack. It’s so easy to make and absolutely delicious!
5. Cottage Cheese with Pineapple
This is one of my all-time favorite snacks! The combination of cottage cheese and pineapple isn’t just delicious, it gives you a sweet and healthy dose of protein and calories.
6. Hummus and Veggie Sticks
A plant-based protein source, hummus is also rich in fiber and healthy fats. Paired with crunchy vegetables, it’s a satisfying and nutrient-dense snack. Opt for a clean brand of organic hummus (or make your own!).
7. Quinoa Salad
Quinoa is a complete protein and a good source of iron. A small quinoa salad can be a filling and nutritionally balanced snack. I like to buy mine from the counter at Whole Foods, but you can also premake your own, which lasts for days in the fridge!
8. Hard-Boiled Eggs
Eggs are one of the most important superfoods for pregnancy, postpartum, and breastfeeding.
9. Oatmeal with Nuts and Berries
Oats are rich in fiber and can promote milk production for breastfeeding moms. Adding nuts and berries enhances the nutrient profile.
10. Whole Grain Crackers with Cheese
The fiber in whole grain crackers and protein in cheese make this snack both filling and balanced.
11. Roasted Chickpeas
A great source of protein and fiber, roasted chickpeas are a crunchy and satisfying snack. Opt for organic chickpeas whenever possible.
12. Banana and Peanut Butter
This classic combination provides carbs for quick energy, protein, and healthy fats. Make a sandwich or just enjoy this delicious pair together, as is!
13. Smoothie Bowls
Smoothie bowls can be packed with fruits, yogurt, nuts, seeds, and more, offering a powerhouse of nutrients in one meal. I like adding spinach to my smoothies — you can’t taste it!
14. Trail Mix
A mix of nuts, seeds, dried fruits, and dark chocolate can be a nutrient-dense snack, offering healthy fats, protein, and antioxidants.
15. Raisins and Almonds
Almonds add protein and healthy fats, and balance out the raisins in this healthy snack! This is one of my all-time favorite snacks.
16. Whole Grain Muffins
Choose muffins made from whole grains and sweetened with fruits or minimal added sugars for a fiber-rich, satisfying snack.
17. Protein Bars
Look for protein bars that are low in sugar, high in fiber, and contain ingredients like nuts and seeds.
18. Baked Sweet Potato Fries
Sweet potatoes are a great source of fiber, vitamins, and carbohydrates for energy.
20. Pumpkin Seeds
These are packed with magnesium, fiber, and protein, making them a nutrient-rich snack.
21. Whole Grain Cereal with Milk
This combination provides protein, fiber, and essential vitamins and minerals. Choose cereals with low added sugar.
22. Overnight Oats
A mix of oats, milk (or a non-dairy substitute), chia seeds, and fruits left to soak overnight makes a hearty, nutritious snack. I love to grab these in the morning!
23. Veggie Omelette Bites
Eggs provide quality protein while vegetables add fiber and vitamins. It’s a tasty, protein-rich snack.
25. Dried Fruits
Opt for unsweetened varieties of dried fruits such as apricots, figs, or dates. They offer a sweet treat that’s packed with fiber.
26. Whole Grain Crackers
These can be a source of carbs for energy, fiber for digestive health, and when paired with a protein, they can be very satisfying.
27. Whole Grain Rice Cakes
A rice cake can be a good source of carbs, and when topped with almond butter or avocado, it can be quite filling.
28. Pre-popped Popcorn
Popcorn is a whole grain and can be a filling, low-calorie snack. Choose versions with minimal added fats or sugars.
29. Nut Butter Sachets
Almond, peanut, or cashew butter can be eaten with fruit, a rice cake or a slice of bread for a filling and nutritious snack.
30. Pre-Packaged Seaweed Snacks
Seaweed is full of vitamins and minerals and can provide a quick, low-calorie snack.
31. Single-Serve Canned Tuna or Salmon
These can be a good source of protein and omega-3 fatty acids, which are important for brain health.
32. No-Bake Energy Balls
Typically made from a mixture of oats, nuts, seeds, and dried fruits, these can be prepared ahead of time and stored for a quick snack.
33. Protein Powders
A quick protein shake can be a fast way to get a protein boost. Look for powders with minimal added sugars.
Remember, every woman’s body responds differently to pregnancy and childbirth, and nutritional needs will vary from woman to woman. Grab-and-go snacks are excellent in a pinch, but they should never replace well-rounded meals.
ALSO, if you’re ever feeling unsure about what to eat during pregnancy or during postpartum/while breastfeeding a baby, consult with a nutritionist or registered dietitian to create a nutrition plan that’s tailored to you and your needs. It can be incredibly helpful to have a meal plan to work from, especially when your mental energy is needed for other things!
And, finally, another option is to order nutritious food from a food delivery service like Nourished Postpartum.