Eating good protein snacks during pregnancy is essential for you and your growing baby. Protein-rich foods contribute to critical nutrients that support your baby’s development, including brain growth and red blood cell formation, while helping you maintain a healthy digestive system and balanced diet. Including high-protein snacks in your routine may help support balanced energy levels and meet increased calorie needs during the second and third trimesters.

The right choices can make a big difference, from healthy pregnancy snacks like plain Greek yogurt with frozen berries to satisfying options like whole grain toast with almond butter. This guide will explore 15 nutritious snack ideas packed with high-quality protein and crucial nutrients to keep you and your baby healthy.

Protein is a vital nutrient during pregnancy. It supports the baby’s brain development, muscle formation, and overall growth. It also helps the mother’s body build and repair tissues, maintain a healthy digestive system, and prepare for the physical demands of pregnancy. Health professionals recommend increasing protein intake to meet these critical needs, especially in the second and third trimesters.

High-protein snacks provide a convenient way to fuel your body with extra calories while supporting you and your growing baby. Protein-rich foods like lean meat, Greek yogurt, and plant-based options also help stabilize energy levels, repair muscles, and keep blood sugar balanced. Including these snacks in a well-balanced diet can make staying nourished and energized throughout pregnancy easier.

Finding the right snacks during pregnancy can help meet your increased nutritional needs without relying on processed foods. Below are 15 nutritious, protein-packed ideas to support your health and your baby’s development.

Greek yogurt is a nutrient-dense snack with high-quality protein, calcium, and probiotics. These important nutrients support a healthy digestive system and strengthen bones for both you and your growing baby. The creamy texture makes it a satisfying snack, and the natural probiotics can help improve digestive health during pregnancy.

Add fresh fruits like frozen berries or a drizzle of honey for extra flavor and nutrients. Granola or chopped nuts like raw almonds can provide additional healthy fats and crunch. Choose plain Greek yogurt to avoid added sugars, ensuring this snack fits into a well-balanced diet.

Beef jerky can be a protein-packed option if it’s thoroughly cooked and prepared to minimize the risk of bacterial contamination. Consult your healthcare provider for guidance. It’s portable, shelf-stable, and a great source of lean protein to help support muscle repair and provide energy during pregnancy.

Quick tip:

• Select brands that are low in sodium and free of added preservatives or high-mercury fish ingredients.

• Look for grass-fed or organic options for higher quality protein.

• Pair with a small bowl of raw veggies for a balanced snack.

Hard-boiled eggs are an excellent source of high-quality protein and essential nutrients like choline, which supports your baby’s brain development. Egg yolks contain small amounts of vitamin D, which can contribute to overall calcium absorption as part of a well-balanced diet.

Pair hard-boiled eggs with veggie sticks like fresh spinach or carrots for a quick and nutritious snack. A pinch of salt, pepper, or garlic powder can enhance the flavor while keeping this snack low in calories. These snacks are easy to prepare in advance, making them a convenient option for busy days.

Cottage cheese is a high-protein food that provides calcium to support your baby's growing bones. Adding pineapple means more vitamin C, which may support a healthy immune system and aid iron absorption as part of a balanced diet. This combination creates a nutrient-dense, satisfying snack that promotes digestive health and supports a balanced diet.

You can substitute pineapple with other fresh fruits like berries, peaches, or frozen fruits for variety. This flexibility makes cottage cheese an excellent option for healthy pregnancy snacks that are quick to prepare and packed with essential nutrients.

Hummus is a plant-based snack full of protein and fiber that helps keep you feeling full and energized. Made from chickpeas, olive oil, and tahini, it’s a nutrient-dense dip that supports a healthy digestive system and provides healthy fats for you and your baby.

Pair hummus with raw veggies like bell peppers, carrots, or cucumber slices for a well-rounded snack. These colorful options add vital nutrients like vitamin C and folic acid, which are crucial for your baby’s brain development and red blood cells.

Protein smoothies are a customizable way to boost your protein intake while packing other critical nutrients. They provide a quick, balanced option to support energy levels and blood sugar stability during busy days. Whole foods like frozen berries, fresh spinach, and bananas help create a nutrient-dense snack that contributes to your baby’s growth.

Blend protein powder with almond milk and your favorite fruits or greens to make a delicious and nutritious smoothie. Add a spoonful of peanut butter or almond butter containing healthy fats and vitamin E for an extra nutrient boost.

Edamame, or young soybeans, is an excellent source of plant-based protein, fiber, and folate, all of which are important nutrients for pregnancy. Folate is a critical nutrient that helps support the formation of your baby’s brain and spinal cord during pregnancy, while protein and fiber help keep you full and maintain a healthy digestive system.

To enjoy edamame as a quick snack, steam the pods and sprinkle them with a little sea salt for added flavor. You can also toss them with garlic powder or olive oil for a satisfying snack that’s easy to prepare and nutrient-packed.

String cheese or cheese cubes are simple, high-protein snacks rich in calcium. They help support your baby's bone development and maintain your own bone health. They are convenient, portion-controlled options that can be enjoyed on the go, making them popular for busy pregnant women.

Pair string cheese or cheese cubes with whole-grain crackers for a balanced snack. This combination adds fiber and critical nutrients from whole grains, creating a satisfying snack that supports digestive health and blood sugar balance.

Peanut butter on whole-grain bread is a nutrient-dense snack with protein and healthy fats. It provides lasting energy while supporting your baby’s brain development and muscle growth. Whole-grain bread adds fiber, which promotes a healthy digestive system and helps keep you full longer.

For variety, substitute peanut butter with almond butter or other nut butters. You can add fresh fruit like banana slices for natural sweetness and additional vitamins, creating a well-balanced and delicious snack.

Roasted chickpeas are a crunchy, plant-based snack loaded with protein and fiber. They help keep you feeling full while supporting your digestive health. This snack is also a great way to include plant-based foods, which provide essential nutrients like folate and iron for your baby’s growth.

To make roasted chickpeas more flavorful, season them with your favorite spices, such as garlic powder, paprika, or olive oil. They are easily prepared in large batches and can be stored for a convenient, nutrient-dense snack anytime.

Tuna salad on whole-grain crackers can be a protein-rich snack with low-mercury options like canned light tuna, which contains omega-3 fatty acids that support your baby’s brain development. This combination is also high in essential nutrients like vitamin D and selenium, supporting your overall health during pregnancy.

Quick tip:

• Use canned tuna packed in water to reduce excess calories and sodium.

• Add mashed avocado to the salad for extra healthy fats and creamy texture.

• Pair with whole-grain crackers to include fiber and create a balanced snack.

Protein bars can be a convenient and nutritious snack, especially when you’re on the go. Many options are fortified with important nutrients like folic acid, which supports your baby’s brain development, and vitamin E, which promotes a healthy pregnancy. They’re also an easy way to boost your daily protein intake.

Choose bars with minimal added sugar and clean ingredients to ensure you get a nutritious snack without unnecessary processed foods. Look for options made with whole foods like nuts, oats, and dried fruits for a balanced and satisfying snack.

Chia pudding is a nutrient-dense snack packed with protein, omega-3 fatty acids, and fiber, making it an excellent choice for digestive health and sustained energy. The omega-3s in chia seeds are associated with benefits for your baby’s brain and eye development, while the fiber promotes a healthy digestive system during pregnancy.

Prepare chia pudding with almond milk for a creamy texture and mild flavor. Top with fresh fruits, raw almonds, or a drizzle of maple syrup for added nutrients and variety. This snack can be made ahead of time for a quick and satisfying option.

Turkey or chicken roll-ups are a lean protein snack that keeps you full without adding extra carbs. They’re an excellent option for maintaining a balanced diet while meeting your increased protein needs during pregnancy. These roll-ups are simple to prepare and provide high-quality protein to support muscle repair and energy.

For variety, wrap slices of turkey or chicken around cucumber sticks, avocado slices, or fresh spinach. This adds crunch, healthy fats, and extra nutrients to your snack, making it nutritious and delicious.

Trail mix with nuts and seeds is a nutrient-dense snack that provides healthy fats, protein, and essential nutrients. Opt for unsweetened dried fruits and dark chocolate to keep sugar levels in check. It’s a great way to include nutrient-dense foods like almonds, pumpkin seeds, and walnuts, which promote a healthy pregnancy and help meet your daily nutritional needs.

Quick tip:

• Make your own mix with raw almonds, pumpkin seeds, and dried fruits like apricots or raisins for natural sweetness.

• Add a handful of dark chocolate chips to satisfy a sweet tooth while benefiting from antioxidants.

• Include a variety of nuts and seeds to get a range of vitamins, minerals, and healthy fats.

Protein is crucial to a healthy pregnancy diet, supporting your baby’s growth, brain development, and overall health. Choosing nutritious, protein-rich snacks like Greek yogurt, chia pudding, or turkey roll-ups can help you stay energized, maintain a healthy digestive system, and meet your extra-calorie needs.

Variety is key, so explore the options on this list to find snacks that you enjoy and fit into your balanced diet. Always consult with your healthcare provider to ensure your dietary choices align with your unique needs during pregnancy.