Pregnancy is a time when a woman’s body goes through incredible changes, and meeting nutritional needs becomes more important than ever. High protein snacks for pregnancy can play a vital role in supporting both mother and baby throughout this journey. Protein is essential during pregnancy as it supports fetal growth, aids in tissue repair, and contributes significantly to maternal health. It’s not just about building a healthy baby—it’s also about keeping the mother strong and energized.
High Protein Snacks for Pregnancy
High protein snacks for pregnancy help support your baby’s growth and keep you energized throughout the day. These snacks are a simple way to meet your extra nutritional needs and combat fatigue or nausea.
Greek Yogurt with Chia Seeds and Berries
Greek yogurt is an excellent source of protein and calcium, making it perfect for pregnant women. When topped with chia seeds and berries, it becomes a filling, nutrient-dense snack.
Ingredients:
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1 cup plain Greek yogurt
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1 tbsp chia seeds
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½ cup mixed berries (strawberries, blueberries, raspberries)
How to Make:
Spoon Greek yogurt into a bowl. Add chia seeds and top with fresh berries. Stir gently and let it sit for a few minutes so the chia seeds slightly thicken.
Nutrition per serving:
Calories: 180 | Protein: 17g | Carbs: 18g | Fat: 5g
Boiled Eggs with Whole Wheat Toast
Boiled eggs are rich in protein and essential nutrients like choline. Pairing them with whole wheat toast adds fiber for digestion.
Ingredients:
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2 hard-boiled eggs
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1 slice whole wheat toast
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A pinch of salt and pepper
How to Make:
Boil eggs for 10 minutes, peel, and slice. Toast the bread and top with egg slices. Season lightly.
Nutrition per serving:
Calories: 210 | Protein: 13g | Carbs: 12g | Fat: 12g
Peanut Butter Banana Slices
This creamy and naturally sweet combo is packed with protein, potassium, and healthy fats—perfect for on-the-go snacking.
Ingredients:
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1 medium banana
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1 tbsp natural peanut butter
How to Make:
Peel and slice the banana into rounds. Spread peanut butter between two slices to make mini sandwiches.
Nutrition per serving:
Calories: 190 | Protein: 5g | Carbs: 24g | Fat: 9g
Cottage Cheese with Pineapple
Cottage cheese is a great source of protein and calcium. Adding pineapple provides vitamin C and a refreshing burst of flavor.
Ingredients:
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½ cup low-fat cottage cheese
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½ cup pineapple chunks (fresh or canned in juice)
How to Make:
Mix cottage cheese and pineapple in a bowl. Chill for 10 minutes if desired.
Nutrition per serving:
Calories: 160 | Protein: 14g | Carbs: 12g | Fat: 5g
Hummus with Carrot Sticks
Hummus offers plant-based protein and iron, while carrots add crunch and beta-carotene for healthy vision and immunity.
Ingredients:
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¼ cup hummus
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1 cup carrot sticks
How to Make:
Wash and cut carrots into sticks. Serve with a small bowl of hummus for dipping.
Nutrition per serving:
Calories: 120 | Protein: 5g | Carbs: 13g | Fat: 6g
Tuna Salad on Whole Grain Crackers
Tuna is a high-protein, low-fat option rich in omega-3s (choose low-mercury). Serve on whole grain crackers for added fiber.
Ingredients:
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½ can light tuna in water, drained
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1 tbsp plain Greek yogurt or mayo
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5 whole grain crackers
How to Make:
Mix tuna with yogurt or mayo. Spoon a bit onto each cracker. Garnish with a sprinkle of herbs or chopped celery if desired.
Nutrition per serving:
Calories: 200 | Protein: 18g | Carbs: 14g | Fat: 8g
Edamame with Sea Salt
Edamame is a complete plant-based protein, rich in folate, iron, and fiber—ideal for pregnancy.
Ingredients:
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1 cup frozen edamame in pods
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A pinch of sea salt
How to Make:
Steam edamame for 5–7 minutes until tender. Sprinkle with salt before serving.
Nutrition per serving:
Calories: 190 | Protein: 17g | Carbs: 13g | Fat: 8g
Almond Butter on Apple Slices
Apples are crisp, hydrating, and full of fiber. Almond butter adds healthy fats and protein to balance the snack.
Ingredients:
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1 medium apple
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1 tbsp almond butter
How to Make:
Core and slice the apple. Spread almond butter onto slices or use as a dip.
Nutrition per serving:
Calories: 170 | Protein: 4g | Carbs: 22g | Fat: 8g
Turkey Roll-Ups with Cheese
A quick and savory snack, turkey roll-ups deliver lean protein and calcium when paired with your favorite cheese.
Ingredients:
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2 slices deli turkey (nitrate-free)
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1 slice cheese (cheddar or mozzarella)
How to Make:
Roll a slice of cheese inside each slice of turkey. Secure with a toothpick if needed.
Nutrition per serving:
Calories: 160 | Protein: 15g | Carbs: 1g | Fat: 10g
Protein Smoothie with Spinach and Banana
Smoothies are an easy way to sneak in protein and leafy greens. This combo is rich in fiber, folate, and potassium.
Ingredients:
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1 cup unsweetened almond milk
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½ frozen banana
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1 scoop pregnancy-safe protein powder or ½ cup Greek yogurt
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1 cup baby spinach
How to Make:
Blend all ingredients until smooth. Add a few ice cubes for a chilled drink.
Nutrition per serving:
Calories: 200 | Protein: 18g | Carbs: 17g | Fat: 6g
Conclusion
High protein snacks for pregnancy are a simple yet powerful way to support both your baby’s development and your own well-being. By choosing nutritious, protein-rich options throughout the day, you can meet your increased nutritional needs, manage common pregnancy symptoms like fatigue and nausea, and maintain steady energy levels. Whether you’re at home or on the go, keeping healthy snacks handy ensures that you’re fueling your body with the right building blocks for a healthy pregnancy journey.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!