21 Healthy Pregnancy Snacks

21-Healthy-Pregnancy-Snacks

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When you are pregnant, you crave for things you haven’t thought about eating in a long time. Fries, spicy curries, chips, cookies, cakes, chocolates and pastries are just some that you want to indulge in.

But whatever you eat now is for two, and every morsel you take should be packed with nutrition. So every time you have a craving, try to replace unhealthy and zero-nutrition foods with healthy snacks.

In this MomJunction article, we list out a few simple and healthy snacks that keep you happy and boost your energy too.

Healthy Snacks For The First Trimester

Eating anything during the first weeks of pregnancy can be challenging because of nausea, cravings, food aversion or digestive issues. Moreover, you require more calories and folate and vitamin A, which you can get with healthy snacks. Read on for the recipes.

1. Peanut butter dark chocolate banana bites

This can be a perfect fix to those sweet cravings you have after a meal.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Bananas – 2
  • Peanut butter – 2 to 3 tbsp
  • Dark chocolate chips – a handful
  • Coconut oil – 1 tbsp
  • Nuts of your choice (almonds, cashew nuts, walnuts)

How to make:

  1. Cut bananas into thin slices.
  2. Brush peanut butter on a slice and top it with another slice.
  3. Put them on a large baking sheet (topped with wax paper) and freeze for an hour.
  4. In a separate pan, melt dark chocolate chips along with coconut oil.
  5. Remove the frozen bites and dip them in the melted chocolate and top them with nuts.
  6. Put them back on the baking sheet and freeze for another hour
  7. Store in an airtight container in the freezer and eat when you crave for something sweet.

Preparation time: 3 min
Servings: 4

2. Homemade trail mix

This mixture of nuts, seeds, and dry fruits comes handy when you want to munch something at work or bedtime.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Almonds – ½ cup
  • Walnuts – ½ cup
  • A mix of sunflower seeds and pumpkin seeds – ½ cup
  • Raisins – ½ cup
  • Dried apricots – ½ cup (chopped)
  • Dried cranberries – ½ cup

Some other best additions:

  • Goji berries – a handful
  • Dark chocolate chips – a handful
  • Bee pollen – 1tsp

How to make:

Combine all the ingredients and store the mixture in an air-tight jar. Eat when you want to eat something crispy.

Preparation time – 5 min
Servings – 3 cups

3. Powerball cookies:

These are healthy and filling paleo breakfast options that are easy to make.

21 Healthy Pregnancy Snacks

Image: Istock

You will need:

  • Peanut butter or almond butter – 1 cup
  • Honey – 1 cup
  • Oats – 3 cups
  • Flaxseed or wheat germ – ½ cup (ground)
  • Dark chocolate chips – 1 cup
  • Combination of nuts and soft dried fruits – 1 cup

How to make:

  1. Blend butter and honey to a smooth consistency. You can warm them up to make the blending process easier.
  2. Add rest of the ingredients and mix well.
  3. Using wet hands or cookie scoop, prepare balls and store in the refrigerator or freezer.

Preparation time: 15 min
Servings: 30 to 35 cookies

4. Berry yogurt parfait

Packed with fresh fruits, this is an easy-to-make snack with a sweet and tangy flavor.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Non-fat Greek yogurt – 2 cups
  • Low-fat granola – 2 tbsp
  • A mix of fresh berries (strawberries, blueberries, blackberries, and raspberries) – 2 cups (chopped)

How to make:

  1. Rinse and pat dry the berries. Cut them into small pieces.
  2. Take parfait glasses or glass bowls.
  3. Add a layer of yogurt, followed by a layer of berries, and top with granola.
  4. Repeat layering, until the jar or glass bowl is full.
  5. Eat fresh.

Preparation time – 5 min
Servings – 2

5. Roasted chickpeas

These crunchy and savory healthy snacks are rich in protein and fiber and are easy on the stomach.

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You will need:

  • Chickpeas (Garbanzo beans) – 12oz
  • Olive oil – 2 tbsp
  • Salt – ½ to ¾ tsp
  • Fresh herbs of your choice – 2 to 4 tsp

How to make:

  1. Preheat the oven to 230° C.
  2. Rinse and pat dry the chickpeas.
  3. Put the chickpeas on the baking sheet, drizzle some olive oil and sprinkle salt. Stir them so that they are properly mixed.
  4. Roast in the oven for 20 to 30 min. Some may pop while others turn golden and crispy but remain soft inside.
  5. Top them with the spices, and consume them warm.

Preparation time: 45 min
Servings: 2

6. Cucumber cantaloupe smoothie

This cool refreshing drink, which is rich in protein, vitamin C, and calcium, helps beat morning sickness and nausea.

21 Healthy Pregnancy Snacks

Image: Istock

You will need:

  • Cucumber – ½ cup
  • Cantaloupe – 1 cup
  • Low-fat yogurt – ½ cup
  • Fresh mint leaves – 4 to 6
  • Ice cubes
  • Honey – 1 tbsp
  • Lemon zest – 1 tsp

How to make:

  1. Cut the cantaloupe into small cubes.
  2. Put them in a blender and add the rest of the ingredients.
  3. Blend everything until you get a smooth consistency.

Preparation time – 5 min
Servings – 1

7. Spinach and baby corn soup

If you want to eat something hot in winters, this soup is the best bet. It is quite filling and helps you overcome your hunger.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Spinach – ¾ cup (roughly chopped)
  • Babycorn roundels – ¼ cup
  • Butter – 1tbsp
  • Onions – ½, finely chopped
  • Milk – 1 ½ cups
  • Cornflour – 1tsp
  • Salt to taste
  • Ground black pepper – ½tsp

How to make:

  1. Heat the butter in a pan. Add onions and sauté them on a medium flame for a couple of minutes.
  2. Add spinach, baby corn and cook for two minutes by stirring. Add water, milk and let it boil for a couple of minutes.
  3. Prepare the cornflour mixture by dissolving cornflour in one tablespoon of cold milk.
  4. Now add this cornflour mixture to the above mixture and cook for two minutes.
  5. Add salt and cook for one more minute. Stir the mixture continuously while cooking.
  6. Now let it cool and blend until you get a smooth consistency.
  7. Boil again for a couple of minutes, and serve hot by topping with pepper powder.

Preparation time – 25 min
Servings – 4

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Healthy Snacks For The Second Trimester

In the second trimester, vitamin D, calcium, and magnesium are the nutrients you need. Some of the healthy snack ideas you can to get these nutrients are as follows.

8. Crunchy granola yogurt popsicles

Yogurt is rich in calcium and aids in developing the teeth, bones, and muscles of the baby. This quick to make recipe is healthy and refreshing.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Greek yogurt – 1 cup
  • Milk – ½ cup
  • Honey – 2tsp
  • Granola – ½ cup
  • Berries – 1 cup, chopped

How to make:

  1. Combine milk, yogurt and one teaspoon of honey.
  2. Pour the mixture into the Popsicle molds and add diced berries on top of them.
  3. Mix the remaining honey with granola. Add this to the berries.
  4. Place a wooden stick in each mold, and keep them in the freezer for about four hours.
  5. While removing the Popsicle, put the molds under running water to pull out the Popsicle easily.

Preparation time – 5 hours
Servings – 5

9. Avocado toast

Avocados are superfoods with rich nutrient and fat content. This crunchy and flavored toast could be the best choice for breakfast or evening snacks.

21 Healthy Pregnancy Snacks

Image: Shuttetstock

You will need:

  • Ripe avocado – 1 (peeled and pitted)
  • Whole grain bread – 4 slices
  • Black pepper powder and salt – little
  • Garlic clove – 1 (peeled and halved)
  • Extra-virgin olive oil – 2tbsp
  • Sea salt flakes
  • Red pepper flakes

How to make:

  1. Using a fork, mash the avocado in a bowl.
  2. Add black pepper and salt to it.
  3. Take the bread and toast it until it is crispy and brown.
  4. Rub each side of the slice with garlic until it gets that flavor.
  5. Now brush a little oil and season the toast with salt and pepper.
  6. Put the mashed avocado on the toast, and season with sea salt, red pepper, and black pepper.

Preparation time – 10 min
Servings – 4

10. Baked potato with beans

This scrumptious snack makes an iron, magnesium and fiber-rich meal.

21 Healthy Pregnancy Snacks

Image: Istock

You will need:

  • Baked potatoes – 4, medium-sized
  • Baked beans – 2 tins (800gm)
  • Cheddar cheese – 3oz
  • Vegetable oil – 4 tsp
  • Salt and pepper to taste

How to make:

  1. Preheat the oven to 220°C.
  2. Wash the potatoes thoroughly and prick them using a fork.
  3. Bake them for one and half hour, and the inside turns tender.
  4. Heat the baked beans in the microwave.
  5. Cut the potatoes in half, and carefully scoop out the center of the potato.
  6. Spoon the baked beans on the halved potatoes and grate some cheese on the top.
  7. Consume it hot.

Preparation time – 90 min
Servings – 2

11. Edamame hummus with pita chips

It sounds like an exotic dish, but it takes only a few minutes for preparing this calcium and iron-rich snack.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Pita bread – 3, split horizontally, each round cut into 1 ½-inch wedges
  • Frozen shelled edamame – 12oz
  • Olive oil – ¼ cup
  • Fresh lemon juice – 2tsp
  • Fresh basil sprigs – 3tbsp

How to make:

  1. Preheat the oven to 177°C.
  2. Arrange the pita pieces on the baking sheet.
  3. Sprinkle some salt and bake for 15 min.
  4. Put the edamame in a large saucepan of boiling salted water. Cook until they turn tender.
  5. Drain and reserve the liquid.
  6. Blend the cooked edamame, oil, lemon juice and reserved liquid until you get a smooth consistency.
  7. Season with salt and pepper.
  8. Add some minced basil and transfer the dip to a bowl.
  9. Garnish the dip with basil sprigs and serve with pita chips.

Preparation time – 12 min
Servings – 12

12. Cottage cheese with fresh fruit

With abundant calcium and protein, cottage cheese is a go-to nutritious snack for pregnancy. Add fruit for sweetness.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Cottage cheese – regular/reduced
  • Canned or fresh fruits – Strawberries, pineapple, blueberries, pear, kiwi, cantaloupe and more

How to make:

  1. Take the desired amount of cottage cheese in a bowl and add your choice of fruits (diced or whole). Toss and eat fresh.

Preparation time – 5 min
Servings – 1

13. Hard-boiled egg with crackers

The easy-to-make snack is loaded with calories, calcium, vitamin A, and protein.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Hard-boiled eggs – 2
  • Multigrain wheat crackers – 6

How to make:

  1. Boil the eggs, slice them into thin rounds and have them along with crackers. You can also add chopped tomato, cucumber and spring onions to it.
  2. You can also crumble the crackers and mix it with chopped boiled egg and other veggies to make a salad.

Preparation time – 15 min
Servings – 2

14. Sardine toast

A sardine toast is a wholesome low-calorie snack that offers a boost of calcium, iron and omega-3 fatty acid, which is essential for brain and eye development of the baby.

21 Healthy Pregnancy Snacks

Image: Istock

You will need:

  • Olive oil – 1tbsp
  • Garlic clove – 1, chopped
  • Red chili – 1, deseeded and chopped
  • Lemon – 1
  • Canned sardines in sunflower oil – 2×120g cans
  • Brown bread – 4 slices
  • Parsley – a small bunch, chopped

How to make:

  1. Heat olive oil in a pan. Add the chopped garlic clove and red chili and sauté them.
  2. Add lemon zest, sardines, and heat for some time on low-medium flame.
  3. Stir in the parsley and lemon juice into the sardines.
  4. Toast the brown bread, and top them with sardines. Enjoy the snack!

Preparation time – 10 min
Servings – 2

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Healthy Snacks For The Third Trimester

By the final trimester, you need extra energy along with the daily dose of calories. In this section, we give you easy snack ideas that also supply the necessary nutrition for the third trimester.

15. Popcorn

This on-the-go snack will satisfy your cravings for something salty. They are also available as pre-packaged treats.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Plain corn kernels – 100g
  • Cooking oil – 1 ½ tbsp
  • Ground cinnamon – 1 tsp
  • Iodized salt – as required

How to make:

  1. Heat oil in a saucepan, and understand whether it is hot enough by dropping one kernel to hear that whizzing sound.
  2. Add all the kernels and cover.
  3. Shake the saucepan until you stop hearing the popping sound.
  4. Take the popped corn into a large bowl.
  5. Add cinnamon and salt, and mix well.
  6. You can also store it in an airtight container for later use.

Preparation time – 5 min
Servings – 6

16. Bean salad

This is a smart snack choice if you have gestational diabetes. This salad is rich in dietary fiber, iron, and protein.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Black beans – 15oz can
  • Chickpeas – 15oz can
  • Tomato – 1, chopped
  • Red bell pepper – ½
  • Green bell pepper – ½
  • Red onion – ¼ cup
  • Fresh cilantro – a handful
  • Fresh lime juice – 2tbsp
  • Red wine vinegar – 1tbsp
  • Olive oil – 2tbsp
  • Cumin powder – ½tsp

How to make:

  1. Drain the canned solution and rinse the beans thoroughly.
  2. Put them in a large bowl, and add chopped tomato, bell peppers, and onions.
  3. In a separate bowl, whisk together lime juice, vinegar, olive oil, cumin powder, and cilantro.
  4. Add this dressing to the beans.
  5. You can have it fresh or refrigerate it for some time for the beans to absorb the flavor.

Preparation time – 10 min
Servings – 8

17. Avo-chicken salad bell pepper boats

A crispy and juicy bell pepper filled with creamy avocado and chicken is a tasty addition to your gluten-free diet.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Chicken breast – 4oz, cooked
  • Avocado – ½
  • Bell pepper – 1
  • Sprouts – ½ cup
  • Salt and pepper – as required

How to make:

  1. Make small pieces of the chicken, or shred it using a fork
  2. In a bowl, mash avocado and season it with salt and pepper
  3. Add chicken, combine and mash together to mix it well with avocado
  4. Make three segments of the bell pepper, and fill each of it with the avocado and chicken filling.
  5. Top the boats with some sprouts and enjoy.

Preparation time – 5 min
Servings – 1

18. Mixed berry smoothie

This smoothie is creamy, thick and sweet, giving you an immense satisfaction with every slurp. It is one of the best drinks for a calm stomach.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Mixed berries – 1 cup
  • Ripe banana – 1 frozen
  • Low-fat vanilla yogurt – ½ cup
  • Orange juice – ¼ cup
  • Honey – 1tsp

How to make:

  1. Blend all the ingredients and puree until you get a smooth consistency.
  2. Pour into a glass and top it with fresh berries and mint sprigs.

Preparation time – 5 min
Servings – 1

19. Roasted carrot hummus

This is a healthy vegan snack rich in carbohydrates and protein, and can satiate your hunger anytime.

21 Healthy Pregnancy Snacks

Image: Istock

You will need:

  • Carrots – 3 medium-sized, peeled
  • Garlic cloves – 2, peeled
  • Olive oil – 3tbsp
  • Chickpeas – 540ml can
  • Lemon – ½
  • Sesame seed paste – 2tbsp
  • Salt – ¾tsp

How to make:

  1. Preheat the oven to 204°C. Place an aluminum foil on the baking sheet.
  2. Place the chopped carrots and garlic cloves on the baking sheet and drizzle one tablespoon of olive oil on them. Wrap the foil tightly.
  3. Bake for 30 to 45 minutes, or until carrots turn tender.
  4. Cool them for 10 minutes.
  5. Blend the carrots, garlic, and chickpeas to a smooth consistency.
  6. Add the remaining olive oil, sesame seed paste, lemon juice and salt. Puree everything to a creamy texture.
  7. Transfer to a bowl and serve it with fresh veggie sticks or pita bread.

Preparation time – 60 min
Servings – 2

20. Wholegrain jam bars

These oat bars are soft, sweet and scrumptious, making them a perfect snack for late nights or any time of the day.

21 Healthy Pregnancy Snacks

Image: Istock

You will need:

  • Whole wheat flour – 1 ½ cup
  • Rolled oats – 1 ½ cup
  • Brown sugar – 1/3 cup
  • Salt – ½tsp
  • Cold butter – ¾ cup
  • Cold water – 3 to 4tbsp
  • Jam (any flavor) – ¾ cup

How to make:

  1. Preheat the oven to 176° C and spray the baking tray with non-stick spray.
  2. Combine flour, oats, sugar, and salt in a food processor and blend them properly.
  3. Add the cubed butter and water and mix until the dough holds together.
  4. Take half of the dough in the baking pan, spread it using a spatula.
  5. Cover with jam, and add the remaining dough on the top and press it again.
  6. Bake for 30 to 35 minutes, or until it turns golden brown.
  7. Let it cool before cutting into small bars.
  8. You can store these bars in an airtight container for at least one week.

Preparation time – 60 min
Servings – 8 to 10

21. Quesadillas

Quesadillas are super easy to make with leftover meats and vegetables. Top with salsa, and you will love this crispy treat that could also help you gain weight.

21 Healthy Pregnancy Snacks

Image: Shutterstock

You will need:

  • Cooked chicken – 2 ½ cups, shredded
  • Salsa – 2/3 cup
  • Green onions – 1/3 cup, sliced
  • Cumin powder – ¾ to 1 tsp
  • Salt – ½ tsp
  • Dried oregano – ½ tsp
  • Flour tortillas – 6 (8-inch tortillas)
  • Butter – ¼ cup, melted
  • Cheese – 2 cups, grated
  • Sour cream and guacamole

How to make:

  1. Combine the cooked chicken, salsa, green onions, cumin powder, salt and dried oregano in a large skillet.
  2. Cook over medium heat for about 10 minutes, while stirring occasionally.
  3. Brush one side of the tortillas with butter. Lightly grease the baking sheet and place the buttered side of the tortilla on it.
  4. Place a 1/3rd cup of chicken mixture on one half of each tortilla, and top with a ⅓ cup of cheese.
  5. Fold the other half of tortilla over the cheese.
  6. Bake at 375° C for nine to 11 minutes, or until they turn golden brown.
  7. Cut into the shape of wedges, and have them along with sour cream and guacamole.

Preparation time – 30 min
Servings – 6

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In addition to these yummy and healthy treats, you can also eat salads containing colorful, fresh vegetables. The best alternatives for natural sweeteners could be grapes, blueberries, strawberries, and raspberries. Include nuts and legumes for that extra energy boost. If you feel like drinking something sweet, add fruit to your water. You can also add ice as it keeps you refreshed.

Try to get rid of all the junk from your pantry so that you will not get tempted to eat something unhealthy when you are hungry. Instead, keep the ingredients for these healthy snack handy, and you can satiate your cravings while staying healthy.

Do you have any interesting recipes to share? Let us know about them in the comments section below.

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Rebecca Malachi

She is a Biotechnologist with a proficiency in areas of genetics, immunology, microbiology, bio-engineering, chemical engineering, medicine, pharmaceuticals to name a few. Her expertise in these fields has greatly assisted her in writing medical and life science articles. With 8+ years of work experience in writing for health and wellness, she is now a full-time contributor for Momjunction.com. She is passionate about giving research-based information to readers in need. Apart from writing, she is a foodie, loves travel, fond of gospel music and enjoys observing nature in silence. Know more about her at: linkedin.com/in/kothapalli-rebecca-35881628
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