Key Takeaways
- Your nutritional requirements, including protein needs, increase when pregnant.
- Meeting your dietary protein requirements will help your baby grow and develop healthy cells and vital organs.
- Protein-rich foods are abundant! You can enjoy a variety of lean meats, cooked seafood, eggs, pasteurized dairy products, and other plant-based foods like beans and tofu.
Your nutritional requirements, including protein needs, will increase while you’re pregnant to support your growing baby (or babies). Whether vegetarian, vegan, or omnivorous—you can satisfy your protein requirements through various nutrient-dense foods.
Keep reading to learn why protein is essential during pregnancy, and try our long list of high-protein pregnancy snacks.
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Protein and Pregnancy: Why It's Important
Dietary sources of protein include animal products and plant-based foods.
When digested, proteins break down into simple amino acids, which the body uses as building blocks to create new cells and repair tissues.
When pregnant, your protein needs will increase for two significant reasons:
- Consuming adequate protein while pregnant also helps grow uterine tissue and widen blood vessels that nourish the fetus.
- Your baby relies on amino acids to grow cells and fully develop their vital organs.
Both you and your baby need protein, and it’s recommended that you make dietary changes to increase your intake of lean, safe options.
20 Quick and Easy High-Protein Pregnancy Snacks
Below are easy and delicious high-protein snacks you can enjoy while pregnant. Each suggestion has approximately 10g of protein per serving (or more).
To meet your nutrition goals, spreading our two to three snacks between meals or whatever works best for your appetite can be helpful.
1. Cottage Cheese on Whole-Grain Toast
This simple, open-faced sandwich has 10g of protein and endless flavor combinations.
You might think all the protein is from the cheese, but whole-grain bread also offers close to 3.5g per slice.
To make, toast whole-grain bread and add ⅓ cup of plain pasteurized cottage cheese.
Decorate with freshly sliced peaches and cinnamon, or go the savory route and add freshly sliced tomato and chives.
2. Refreshing Tofu Smoothie
Blend half a mango with a handful of spinach, ½ cup of silky tofu, and ⅓ cup plain Greek yogurt.
Add ice if you prefer a creamier, colder texture, which may be better tolerated if you’re experiencing nausea.
3. Egg Drop Soup
Adding two whisked eggs to a boiling pot can elevate comforting chicken soup. They’ll need to cook for at least seven minutes before eating.
Add shredded kale or spinach, which contain iron (another essential nutrient for pregnancy) for additional nutrition.
4. Very Berry Yogurt Parfait
Plain Greek yogurt is an excellent source of protein and can be used in sweet or savory dishes.
Decorate it with toasted oats, ground cinnamon, walnut pieces, and mixed berries (fresh or frozen).
Sprinkle some dark chocolate chips and enjoy.
5. Mini Tuna Melts
Canned fish is a convenient, protein-rich food that doesn’t need much prep to be delicious.
A small can is approximately 3oz and offers 20g of protein.
Decorate whole-grain crackers with a slice of tomato and cheese, and add tuna on top.
Bake in an air fryer on a low setting for five minutes, and enjoy the bite-sized tuna melts.
6. Veggies and Dip
Vegetables don’t have much protein, but they’re the perfect vessel for a protein-rich dip.
Try hummus, a chickpea-based spread, or make an herb-infused dip using high-protein plain Greek yogurt.
Mix yogurt with fresh dill, parsley, chives, garlic powder, a tablespoon of olive oil, and fresh lemon juice with zest for brightness.
The flavors will enhance overnight, and the dip can be stored in the fridge for up to four days.
7. Roasted Chickpeas
Roasted chickpeas are a crunchy, satisfying snack you can buy at the store or make at home by baking or using an air-fryer.
In-store, try finding products by The Good Bean or Three Farmers.
They’re rich in protein (6g per 30g serving) and flavor and have low to medium sodium levels.
8. Fruit with Nut Butter
Most fruits don’t pack a lot of protein, but just like raw veggies—fruits are an excellent vessel for protein-rich dips and spreads.
Two tablespoons of chunky peanut butter have approximately 7.5g of protein.
Sprinkling one tablespoon of hemp hearts on top will add 3g of protein.
9. Mediterranean Inspired Egg Bites
These bite-sized, eggy snacks are rich in protein and vegetables.
Whisk eggs, sliced leeks, sundried tomatoes, mushrooms, zucchini, and dried basil together.
Add two tablespoons of cottage cheese for more protein and moisture.
Scoop your egg mix into a lined muffin tin and bake until done (approximately twenty minutes.)
You can batch-cook these and freeze them for up to six months.
10. Lentil Soup
It’s nice to make soup on a slow night and eat snack-sized (or meal-sized) portions throughout the week.
To make, boil dried red lentils with low-sodium stock (vegetable or chicken), add canned tomatoes, celery, carrots, onion, garlic, and one tablespoon of yellow curry powder, and mix in ⅓ cups of plain Greek yogurt for a creamy texture.
For crunch, add roasted chickpeas.
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11. Edamame pods
Edamame are juvenile soybeans that grow in green, fuzzy pods.
They’re available in most freezer sections and should be warmed or thawed before eating.
You can also buy shelled edamame, which is pre-cooked and easy to add to soups and salads for quick protein.
12. Baked Tofu Bites
For this snack, use extra firm tofu. After opening, press dry with a paper towel and cut into bite-sized cubes.
Coat with a light layer of cornstarch and bake in an air fryer for fifteen minutes.
Make your dressing as the tofu cooks. In a small bowl, mix sesame oil, freshly grated ginger, sliced green onion, and one tablespoon of low-sodium soy sauce.
Pour over the tofu and enjoy while warm.
13. Bean Salad On-The-Go
A mixed bean salad is a hearty option you can batch-prep and enjoy throughout the week.
Mix a can of drained and rinsed kidney beans with diced cucumbers, red onions, apple, bell pepper, and sweet onion.
Add pasteurized feta, fresh basil, and parsley for fresh flavor.
For a dressing, combine olive oil, grainy mustard, apple cider vinegar, one minced clove of garlic, and a tablespoon of maple syrup.
14. Chia Seed Pudding
Chia seeds are tiny and nutrient-dense. They’re high in healthy fats, and two tablespoons have 5g of protein.
You can make several jars of chia pudding at once.
Start with clean mason jars, and to each vessel, add two tablespoons of chia seeds, one tablespoon of plain Greek yogurt, a small handful of almonds, fresh or frozen berries, and ½ teaspoon of ground cinnamon.
Top with milk or your favorite plant-based alternative, and let soak for at least four hours or overnight.
15. Cereal with Milk
Yup, sometimes a classic bowl of cereal with milk does the trick.
Compare cereals by reading the nutritional label. Try to pick a product with at least 8g of protein per serving (and low amounts of added sugars).
You can add more protein by including nuts, seeds, and dairy.
16. Three Layer Dip
Microwave pinto beans for one to two minutes and add one teaspoon of chili powder. Mash beans with a fork until thoroughly blended.
Add ½ cup of mashed beans to a bowl. Layer your beans with plain Greek yogurt and a layer of salsa.
For brightness, top with fresh green onions and diced tomatoes, and enjoy your three-layer dip with whole-grain crackers.
If you’re experiencing pregnancy-related acid reflux, you may not tolerate salsa well, and your dietitian can offer appropriate substitutions.
17. Baked Fruits with Yogurt
Some days, a warm, fruity snack is exactly what you need.
This recipe can be made with frozen or fresh fruits, making it a staple all year round.
Make a quick crumble topping with rolled oats, nuts, almonds, ground flax, and hemp hearts.
Sprinkle it over your fruit and bake for twenty to thirty minutes.
Top with a generous serving of plain Greek yogurt for additional protein and creamy texture.
18. Toasted English Muffin with Salmon and Cucumber
First, mix canned salmon with olive oil, fresh dill, chopped red onion, lemon zest, and black pepper.
Next, toast a whole-wheat English Muffin and top it with plain cream cheese.
Add freshly sliced cucumber and salmon mix, and enjoy.
19. Turkey Meatballs
Extra-lean ground meats, including turkey, are rich in protein and highly versatile in recipes.
You can batch-cook turkey meatballs by mixing ground turkey with eggs, whole-grain bread crumbs, olive oil, dried parsley, and onion powder.
Roll the mixture into small meatballs and bake them in an oven or an air-fryer.
Dress your meatballs with tomato sauce and fresh parsley for a quick snack.
20. Individual Pizzas with Chicken
Individual pizzas are a great way to use leftovers and tired-looking vegetables.
Use whole-grain pita bread as your base and decorate it with tomato sauce, fresh spinach, sliced red onion, pasteurized mozzarella, and cooked chicken breast.
Add jalapeños if you can tolerate spice.
How Much Protein Is Needed During Pregnancy?
The protein requirements increase in each trimester. Most people will have an approximate protein goal of 1.1g/kg, or:
- 60g daily in the first trimester.
- 70g daily in the second trimester.
- 75g daily in the third trimester.
Your dietitian can calculate your protein requirements upon your request.
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Tips for Choosing the Right Snacks During Pregnancy
There are food safety recommendations that are specific to pregnancy.
The Centers for Disease Control advises pregnant people to avoid foods that are at high risk of foodborne illnesses:
- All unpasteurized products, including dairy beverages, cheeses, juice, ciders, etc.
- Raw fish, eggs, and meat.
- Unheated deli meats, including cold cuts, hot dogs, and dry sausages.
- Premade deli salads like egg or tuna salad.
- Raw batter or uncooked flour.
The Food and Drug Association recommends that anyone trying to conceive limit their intake of high-mercury fish for up to one year before getting pregnant.
View their “Best Choices” list for safe recommendations.
How a Dietitian Can Help
A prenatal dietitian is a nutrition expert and licensed healthcare professional who can help you and your baby meet the nutrition recommendations for protein and other essential nutrients.
After giving birth, your dietitian can continue to support you and your baby in postnatal care.
Find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Frequently Asked Questions
Some quick high-protein snacks you can enjoy while pregnant include a bowl of protein-rich cereal with milk, whole-grain crackers with cottage cheese, hard-boiled eggs with some fruit and vegetables, and Greek yogurt dip.
If you want personalized recommendations, consider contacting a dietitian for support.
Protein-rich foods include animal products and plant-based options.
While pregnant, it’s important to choose foods that are low-risk for foodborne illness, which the CDC defines as cooked meats, eggs, fish, and pasteurized dairy products.
You should also wash plant-based foods thoroughly before eating.
Having high-protein ingredients that are versatile in cooking can make it easier to bulk up a meal's protein content.
Some staples include hemp hearts, ground flax seeds, roasted chickpeas, cottage cheese, and plain Greek yogurt.
Eggs are also a great protein source but must be cooked before eating.
