46+ High Protein Snacks for Pregnancy
High protein snacks for pregnancy are vital to help with nausea, blood sugar regulation and of course, nutrients! High protein snacks can give you the nutrition you need, and keep you full between meals.
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Disclaimer – This post is for informational purposes only and is not for diagnosing or treatment. See your medical provider or Registered Dietitian for individual recommendations.
Congratulations mama! You are officially growing a human and it’s a big deal. I know. You may feel tired, sick, and uncomfortable at times, but good nutrition can make all the difference.
Pregnancy causes a lot of changes in your body. Maybe you don’t have the stomach capacity you used to have, or you’re hungry all.the.time.
And you reach for these nut butter bites like I do.
This is where high protein snacks for pregnancy come in clutch.
You may know that protein is important, but how do you make sure you’re getting enough? It’s easy to get in a rut with food—especially when your energy levels are low or you’re dealing with morning sickness.
Starting the day with a healthy breakfast for pregnancy can make a huge difference in how you feel, but what about as the day continues?
Having some healthy protein snacks for pregnancy (like pregnancy smoothies and the ideas listed below) can help you feel your best and get the necessary nourishment. Eating enough is actually an act of self care for pregnancy!
Whether you’re up for making your own or prefer to rely on healthy store-bought options, we’ve got you covered!
Why is Protein Important for Pregnancy?
Protein is important for numerous reasons during pregnancy, such as:
- Making new cells – You’re growing a human, so obviously making new cells is vital! Protein is made of amino acids, which are the building blocks that build and repair tissue. During pregnancy, your body’s tissues are definitely changing.
- Growth of baby – As mentioned in this 2016 research article published in the journal, Advances in Nutrition, “dietary intake during pregnancy must have sufficient energy and protein to ensure the full-term delivery of a healthy infant.” What you eat (and eating enough) matters, and protein can give you more bang for your buck.
- Feel full – While there may be times when you have absolutely zero appetite during pregnancy, you’ve also likely experienced times when you can’t fill up. Your cravings are high and your hunger is insatiable! Having some high-protein healthy snacks for pregnancy can slow digestion, provide satiety and make a monumental difference.
- Stabilize blood sugar – Protein is an important component in meals and snacks to help stabilize blood sugar, aka prevent it from elevating too high after a meal and then dropping too low. While some aspects of gestational diabetes may be hormonal and genetic, there’s no doubt that eating adequate protein can help with blood sugar regulation.
Bodily Changes Happening During Pregnancy
First, you’ve got the change in blood volume. Your blood volume is expanding, which is why hydration (and these pregnancy electrolyte drinks) are so important!
Next, your uterus goes from weighing 70 grams to 1100 grams. Plus the amniotic fluid. That’s a major upgrade in weight!
Add in the growing fetus. Oh, and don’t forget the placenta.
No wonder you feel exhausted during the first trimester – so much is growing and forming.
That said, it makes sense that inadequate protein intake leads to small for gestational age babies. So making sure you get enough protein ensures proper growth of the baby, hence focusing on these healthy high protein snacks for pregnancy can make a big difference.
Protein Needs During Pregnancy
Because of all of those body changes, your protein needs go up during pregnancy. However, it’s not just protein that you need. Carbohydrates, fat, and micronutrients are important, too.
According to this review, research shows that a protein intake of 10–25% of total energy is proven safe.
This is reminiscent of the MyPlate visual:
How Much Protein Does a Pregnant Woman Need?
The recommended dietary allowance (RDA) for protein during the first trimester of pregnancy is estimated at 46 g/day (0.8 g/kg bw/day).
Needs then increase during the second and third trimesters to around 71 g/day (1.1 g/kg bw/day).
The 2020-2025 Dietary Guidelines for Americans recommends between 5-7 ounces of protein for pregnant or lactating women.
It’s suggested that this protein comes from meat, poultry, eggs, seafood, nuts, seeds, soy, and vegetable sources.
Protein also makes for great evening snacks during pregnancy since it won’t spike your blood sugar.
Similar to protein needs for athletes, protein needs for pregnant women are higher due to all of the changes and growth happening!
What counts as an ounce of protein?
- 1 ounce of meat, poultry or fish – Fish also provides EPA and DHA. I also wrote more about the difference between EPA and DHA for better understanding.
- 1/4 cup cooked beans, peas or lentils
- 1 egg
- 1 tablespoon of peanut butter
- 1/2 ounce of nuts or seeds
But, you don’t necessarily need to stress out about numbers or feel the need to carry around a food scale or calculator.
If you’re getting protein in each of your meals, and adding in a high protein snack or two, you’ll meet your needs.
Can I Take Collagen While Pregnant?
You may be wondering, “Is collagen protein safe during pregnancy?”
For most people, collagen is safe during pregnancy, but it’s always best to check with your medical care provider before starting a new supplement or routine.
Collagen is the main protein in the body, making up about 30% of the body.
Collagen is a key component of connective tissues, like skin, bones, muscles, ligaments, tendons and joints.
What makes collagen so neat is its composition of amino acids, specifically key amino acids, such as glycine, proline and hydroxyproline.
Here are some key points about collagen and pregnancy:
- The placenta is composed primarily of collagen
- Rapid fetal growth utilizes large amounts of amino acids
- Collagen has potential benefits for joints and ligaments, which will bear more weight when carrying a baby throughout pregnancy
- Research shows that our glycine needs increase during pregnancy. In a study of pregnant women who consumed the EAR for protein in pregnancy (0.8 g/kw/body weight), glycine synthesis was inadequate to meet glycine needs in the 3rd trimester. Women usually have increased needs in protein (specifically glycine) during this time and collagen may be a prudent way to help meet some of those needs.
Always discuss with your care provider about collagen supplements during pregnancy.
High Protein Healthy Pregnancy Snacks On the Go
You may not always have the time, or energy, to make a homemade pregnancy snack, and that’s totally okay!
Fortunately, we have plenty of recommendations for store-bought high protein pregnancy snacks you can get from the store.
I usually stock up on pantry staples from Thrive Market and use several of these ingredients in my meal prep (tips in my meal prep ebook) throughout the week.
These are all options for healthy pregnancy snacks on the go. Many of them also pack in other important nutrients, like Vitamin D, calcium, magnesium, iron, and/or healthy fats!
- Greek yogurt or Greek yogurt smoothies
- String cheese
- a Daily Harvest smoothie
- Cottage cheese – Cottage cheese in pregnancy is wonderful!
- Nuts or seeds
- Trail mix
- Protein balls – We love protein powerball for portable tasty snacks! Use code BLT20 FOR 20% OFF!
- Protein bars – some of my favorites are Perfect Bars, Clif, and Kind Bars.
- Hard boiled eggs
- Noka smoothie pouches
- Fava beans
- Harvest Snaps
- Hippeas
- Beef jerky
- Roasted Edamame
- Peanut butter spread or RXBar packets
- Tuna packets – pair with crackers
- Peanut butter bites
- Peanut butter puffs
- Fairlife milk or Horizon milk boxes
- Sargento Balanced Breaks
42 High Protein Snacks for Pregnancy
Now, if you have the time and desire to make your own protein pregnancy snacks, you have so many choices.
Consider dedicating a day in the third trimester to making a bunch of snacks to freeze for the postpartum period. Making snacks along with freezer meals for new moms will take a load off your shoulders once baby comes.
Here are some good pregnancy snacks for the first trimester, and just all around high protein snack recipes to try.
High Protein Snacks for Pregnancy
High protein snacks for pregnancy are vital to help with nausea, blood sugar regulation and of course, nutrients! High protein snacks can give you the nutrition you need, and keep you full between meals.
These tofu brownies are a nutritious snack with protein, fiber, carbs and a slew of micronutrients. You can feel good about eating these healthy vegan chocolate brownies.
These homemade nut free protein bars are a wholesome, on-the-go option that provide a filling combination of protein and fiber and are great allergy free protein bars for those allergic to nuts, gluten or dairy. Homemade vegan protein bars have never been easier!
The PERFECT roasted pumpkin seeds with everything bagel seasoning make a tasty pregnancy snack.
Chia Pudding! A healthy low-carbohydrate snack full of omega-3 with an extra protein boost from Collagen Peptides.
This simple Banana Date Smoothie uses milk, yogurt, bananas and dates to create a creamy breakfast smoothie or afternoon pick-me-up with added plant-based protein powder for that extra energy.
This cantaloupe mango smoothie is great for kids. Make it in minutes with just 5 simple ingredients.
Craving a quick and satisfying snack during pregnancy? Try making these easy and nutritious gyoza, filled with a balanced mix of protein and vegetables, perfect for keeping both you and your baby happily nourished.
These vegan trail mix bars are great for athletes on the go, as a pre or post workout snack. Made with oats, maple syrup, peanut butter and nuts, raisins, and hemp seeds, these wholesome vegan trail mix bars are easy make ahead snacks!
These No-Bake Chocolate Chip Oat Cookies are ready in 10 minutes or less, bursting with health-promoting nutrients like fiber and plant-based protein.
This Beet Banana Smoothie is a healthy, antioxidant-packed smoothie option, great for a pregnancy snack, packed with banana, mango, raw beets and spinach. You won't even taste the spinach in this beet spinach smoothie.
A refreshing, nutritious smoothie that tastes like dessert! Perfect for a snack, meal, or even sweeter treat.
Cinnamon peanut butter is a creamy, tasty peanut butter made in your own kitchen with only natural ingredients! Use as a dip for your apple slices and you have a filling snack.
Who doesn't want safe-to-eat cookie dough? And because Nutritious Chocolate Chip Cookie Spread is made with chickpeas, almond butter, and dates, it is high in fiber and protein.
This Black Bean Avocado Dip requires only four key ingredients and provides a perfect healthy, vegetarian dip option for your fall tailgates. With a fun twist on guacamole, this Black Bean Avocado Dip is sure to be a hit!
These vegan peanut butter chia balls are the perfect, pregnancy on the go snack! Full of flavor, fiber and a hint of sweetness, these peanut butter protein balls are nutritious, easy and delicious!
These protein and fiber-rich baked lentil nuggets are an easy and healthier alternative to chicken nuggets. Dip them in tzatziki sauce, Greek yogurt or a tahini sauce for a delicious vegetarian option.
Feeling overheated? This Orange and Mango Smoothie is the perfect cold and creamy smoothie. Enjoy the taste of the healthy creamsicle shake!
This recipe uses canned salmon which is an affordable way to get salmon into your diet. Salmon makes a good savory snack, as it is a good source of protein, Vitamin D and the omega 3 fatty acids DHA and EPA.
This Pumpkin Peanut Butter Granola boasts 3 forms of pumpkin and is the perfect crunchy pumpkin granola recipe. It makes a great on-the-go snack or topping.
These Chocolate Peanut Butter Coconut Balls are a healthy snack or dessert option. Made with coconut flour, oats, chocolate and peanut butter, these chocolate coconut balls are gluten-free, full of fiber, protein and flavor.
Enjoy this Peanut Paradise Tropical Smoothie Copycat anytime! This recipe is great because it is simple, easy, and nutritious. This smoothie is a delicious and less expensive version of Tropical Smoothie Cafe’s Peanut Paradise Smoothie.
These homemade hemp seed bars are the perfect flavorful, on-the-go vegan and gluten-free snack. With no refined sugars, these bars are perfect for pregnancy and make a great kid-friendly snack!
Healthy Pumpkin Blondies are the best gluten free pumpkin dessert bar that appeals to kids and adults alike. Full of satiating fiber and protein, these healthy pumpkin oat bars are so easy they can be mixed in a blender.
This bright hued sweet potato beet smoothie is a delicious pregnancy smoothie recipe. Made with mango, beets and sweet potatoes, it's antioxidant rich, and helps build essential tissues and boosts energy.
This chili hummus is sure to be one of your favorites. Packed with fiber and protein, it's made with dark red kidney beans, tomato paste, spicy tomato juice, garlic, spices, jalapeno, fresh lime juice and olive oil.
Banana chia pudding is like a healthy banana pudding in a glass, filled with nourishing ingredients like bananas, chia seeds, milk and shredded coconut.
Apple pie overnight oats are a tasty high protein overnight oats recipe to start your day! Perfect for those warm fall mornings, or any time of year!
Craving something crunchy? BBQ roasted chickpeas are the perfect crunchy snack, or easy to throw on salads, stir fries and more. Barbecue chickpeas are full of that barbecue flavor you know and love.
This Strawberry Banana Smoothie Bowl recipe is a deliciously creamy snack, or can even be made into a meal with your favorite toppings.
Protein in your dessert? Yes, please! These pb2 cookies are so easy to make, and delicious to enjoy. Made with peanut flour, oat flour, eggs, maple syrup and some spices, you can't beat the soft, and delicate finish of these powdered peanut butter cookies.
These easy 4-ingredient baby led weaning meatballs are not only easy to prepare, but are the perfect, nutritious meatball recipe for baby led weaning and toddler feeding.
These quinoa pizza bites are the perfect toddler quinoa bites or quinoa appetizer. Filled with greens, tomatoes, breadcrumbs, and cheese, these veggie quinoa bites taste like healthy mini pizza bites.
Lemon Tahini Lentil Hummus is an easy, hearty, protein-packed vegetarian side or main dish, bursting with Middle Eastern spices and flavors. This lentil hummus recipe is great with chips, rice, vegetables or on its own!
This BBQ Bison Meatball recipe is the only bison meatball recipe you need. Instant pot bbq meatballs are delicious as is, or paired with rice or pasta.
Looking for a vegetarian snack that's sure to satisfy your hunger? This recipe includes tofu pieces coated in a bread crumb and spice mixture then air-fried to perfection. Yum!
Cookie dough overnight oats are a healthy and delicious snack for your sweet tooth any time of day. Overnight cookie dough oats can be made in advance and ready to take on the go or enjoy at home.
This edible pumpkin cookie dough is hard to resist! Made with just a handful of pantry staples, you'll have the best pumpkin spice cookie dough for fall.
These lemon protein balls are the perfect, refreshing snack. Made with lemon zest, chia seeds, a blend of coconut flour and oat flour, these lemon coconut protein balls are satisfying and energizing.
These chocolate almond balls are easy, incredibly delicious and make for a great snack on the go. A touch of collagen makes these collagen bites a high-protein snack to hold you over.
If you're looking for a spicy, savory snack that's healthy, high in protein and fiber, and low in calories, this spicy keto edamame is it!
Made with whey protein and covered in promises to be high fiber, low sugar, and delicious, these 3 ingredient protein cookies are too good to be true.
This creamy, delicious berry cheesecake overnight oats recipe is the perfect high protein snack for pregnancy. It’s an excellent source of protein, omega-3’s, fiber, iron and calcium!
Super quick and easy Air Fryer Steak Bites are perfectly tender on the inside, crispy on the outside, and seasoned to perfection! Enjoy them as a snack or appetizer for any occasion!
These protein rice crispy treats are not only delicious but so easy to make. They are loaded with tons of extra protein! They make for a wonderful high protein snack for pregnancy.
Photo Credit:
www.rachaelhartleynutrition.com
Spicy Chocolate Roasted Almonds — Registered Dietitian Columbia SC
Not only are these spicy chocolate roasted almonds a tasty little snack, but they’re also packed with nutrition. Almonds are rich in heart healthy monounsaturated fat and have a nice dose and protein and fiber.
Bottom line, please don’t stress about counting grams of protein.
You can eat intuitively during pregnancy too. Just try to get a source or two of protein with all of your meals and focus on protein pregnancy snacks between meals.
References:
- Pascual ZN, Langaker MD. Physiology, Pregnancy. [Updated 2023 May 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559304/
- Yang, J., Chang, Q., Tian, X. et al. Dietary protein intake during pregnancy and birth weight among Chinese pregnant women with low intake of protein. Nutr Metab (Lond) 19, 43 (2022). https://doi.org/10.1186/s12986-022-00678-0
- Rasmussen BF, Ennis MA, Dyer RA, Lim K, Elango R. Glycine, a Dispensable Amino Acid, Is Conditionally Indispensable in Late Stages of Human Pregnancy. J Nutr. 2021 Feb 1;151(2):361-369. doi: 10.1093/jn/nxaa263. PMID: 32939556; PMCID: PMC7850138.
- Ferrari L, Panaite SA, Bertazzo A, Visioli F. Animal- and Plant-Based Protein Sources: A Scoping Review of Human Health Outcomes and Environmental Impact. Nutrients. 2022;14(23):5115. Published 2022 Dec 1. doi:10.3390/nu14235115
- Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Educ. 1997;23(6):643-651. doi:10.1177/014572179702300603
- Mousa A, Naqash A, Lim S. Macronutrient and Micronutrient Intake during Pregnancy: An Overview of Recent Evidence. Nutrients. 2019;11(2):443. Published 2019 Feb 20. doi:10.3390/nu11020443
- Murphy MM, Higgins KA, Bi X, Barraj LM. Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003-2012. Nutrients. 2021;13(3):795. Published 2021 Feb 28. doi:10.3390/nu13030795
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in family nutrition, sports nutrition and intuitive eating. She also co-hosts the podcast, Nail Your Nutrition.
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Support Bucket List TummyCannot even tell you how helpful this post is! I’m currently 6 months pregnant with my third, so I am always running around and also have no energy haha. I’m trying to incorporate more protein into my diet to help me stay full and energized throughout my days. I swear I can’t even keep up with cleaning the house these days. I had to hire carpet cleaners to deep clean my floors because I can’t get down to scrub the stains anymore haha. I cannot wait to try out your recipes! Thank you so much for sharing!