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24+ High Protein Pregnancy Snacks (dairy-free & healthy)

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Stay full, fueled, and beat nausea with these high protein pregnancy snacks! These healthy pregnancy snacks are real-food based, loaded with nutrients, and will help nourish both mom and babe.

The best pregnancy snacks are ones that you'll actually enjoy while giving your baby the nutrients it needs- and you can find them below!

“Such great ideas! I'm in my 2nd trimester and feel like I'm hungry ALL THE TIME!! I appreciate having some healthy options. I especially loved the salted caramel smoothie. Delicious!” - Fern

Collage image of mug cakes, protein bars, ice cream, and breads.

Staying active and healthy while pregnant can be a challenging gig. Mainly because you’re ravenous as hell but tired at the same time.

And while there are a ton of benefits to staying active while pregnant, what about staying fueled?!

I’m a foodie so when I was pregnant, I was all about having healthy, high-protein pregnancy snacks on stand by – and I wanted to share! 

Your babe is in need of a lot of nutrients to grow, and let’s face it, you either want to eat everything in sight or vomit, so having healthy pregnancy snacks or some healthy pregnancy smoothies on hand can be a savior (just like learning about using a dairy-free breastfeeding diet to curb fussy babes).

Why You Need High Protein Pregnancy Snacks

Just like when you're not pregnant, protein is crucial for growth. However, this macronutrient becomes even more important during pregnancy.

Protein helps:

  • your baby grow and develop
  • build the immune system
  • repair and build tissues
  • regulate hormones and make enzymes

Consuming protein while pregnant is crucial. Learn more about specific intake levels and what exactly your body does with the protein.

However, know this also: protein also helps keep you full throughout the day and reduce the frequency of nausea.

While most of us crave carbohydrates during the first trimester, ensuring we're still getting in high protein pregnancy snacks will reduce the queasy, awful feeling.

And protein intakes are even higher if you're still active and rocking low-impact prenatal workouts.

Though I promise mama, this doesn't mean you need to binge on chicken breasts to get your protein levels up.

If you're like me, chicken is a pretty big no-go until 18 weeks haha (but something like this peanut butter protein chia pudding works!).

It also doesn't mean that each healthy pregnancy snack idea needs to be fully protein-based. You simply want to make sure you're getting adequate amounts throughout the day. In fact, keeping some protein cookie recipes on hand is a great way to indulge healthily and bump up your intake!

Protein Boosting Pregnancy Snack Hack

Many healthy pregnancy snacks like overnight oats, energy balls, or even yogurt (if you're rocking dairy-free yogurts) are extremely good for you but not overly high in protein.

They contain some plant-based protein (which is amazing) but are more reliant on healthy fats.

For these recipes, I use my favorite busy mom hack: collagen.

Collagen is a protein most associated with bone broth (learn the difference between collagen and bone broth).

It provides the structure for your hair, skin, nails, growth etc. The best way to explain it is that it is the purest form of protein you can use.

I've been adding collagen powder to my recipes for years, to give them a bit more fuel and nutrient density.

I grab my collagen powder from Perfect Supplements because it's sourced ethically and from pasture-raised, grass-fed cows.

If there's a superfood that helps during pregnancy, this is it! You can use code mamabear10 to save some money too.

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Easy to mix, this collagen powder adds a protein punch to anything you pair it with. Made from pasture-raised (grass-fed) cows there are no pesticides, hormones, or filler agents. Just put collagen protein. Use code mamabear10 to save money on your next order.

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What To Look For When Building Healthy Pregnancy Snacks

Having healthy snacks ready to go, on hand is important.

When you're pregnant you're tired, exhausted, and whipping something up that takes longer than five minutes won't always happen.

This is why I like to keep stashes of snacks on hand so that there's always a grab-and-go option.

When I'm making high-protein pregnancy snacks I aim for:

Healthy fats: A staple when it comes to healthy snacks for pregnancy. And they're even more important postpartum if breastfeeding. This is why these no-bake lactation cookies are such win.

Fats help you keep your calories high (growing a baby!) while aiding in brain development. They help your skin, help you stay full, and make everything yummy. Plus, when paired with fruit, fats will also help control the sugar release and keep you full a bit longer.

Nutrients: Your baby needs a lot of vitamins and minerals to grow and develop its own immune system. Focus on the quality of your food choices before as much as you can.

Low in processed sugar: You’ll never omit it completely (and it would be even harder to do while pregnant, though here are some tips to cut back your sugar intake) but ensuring that the majority of your high-protein pregnancy snacks are high in quality will make a difference. Simple swaps like using plain yogurt and adding in your own fruit and nuts make a huge difference to a growing babe.

I also aim to have healthy pregnancy desserts on hand because... chocolate 😀

Peanut butter protein fudge squares lined up with more heart shaped fudge on a blue linen behind them.

Healthy Pregnancy Snacks (but not protein-based)

Below are a few "throw-together" snacks that are great for pregnancy just not protein-packed. Still deliciously healthy and great to grab when you're in a pinch. These snacks can be thrown together easily.

  1. Veggies and hummus (green hummus is even better!)
  2. Fruit and nuts (we love almonds, walnuts, and Brazil nuts!)
  3. Trailmix (toss some nuts, dried fruit, pumpkin, and sunflower seeds, and coconut together)
  4. Healthy peanut butter cookies (yes, cookies are totally part of healthy eating!)
  5. Crackers, hummus, and avocado
  6. Fruit and nut butter (banana and almond butter was always my favorite)
  7. Grain free granola bars
  8. No bake homemade energy bars

High Protein Pregnancy Snacks

Below are the high-protein pregnancy snacks you're going to fall in love with. They're easy to make (a lot of no-bake dairy-free snacks, gluten-free protein bar recipes or one-bowl whip-ups), dairy-free, gluten-free, and PERFECT for growing babies. Scroll through and find some new favorites to reply... until your next craving hits!

Keep in mind that every mama is different. What you love one pregnancy you may not enjoy the next. Our bodies crave and enjoy different things.

Take it day by day and do what you can (and when in doubt, use any of these 30 gluten-free dairy-free snacks!).

Paleo Morning Glory Muffins
A simple, nutrient-dense recipe. These gluten-free morning glory muffins make an easy breakfast idea or healthy snack.
Dairy and Gluten-Free Morning Glory Muffins
Paleo morning glory muffins on a cooling rack with a white bowl of blueberries and pecans in the middle
Gluten-Free Chocolate Protein Mug Cake
A delicious blend of chocolate flavor this protein powder mug cake makes the perfect indulgence! Whipped up in just two minutes, you’ll be enjoying a treat in no time.
Protein Powder Mug Cake
Chocolate protein pwoder mug cake topped with peanut butter and coconut whippe cream in a white mug on a blue linen.
Gluten-Free Homemade Protein Bars
This gluten-free protein bars recipe is healthy and surprisingly sweet! They're a homemade, vegan, no-bake recipe that's full of real food ingredients and makes a tasty snack.
Homemade Gluten-Free Protein Bars
One homemade protein bar on parchment paper with more protein bars, cranberries and protein powder tub around it.
High Protein Cookies For Pregnancy
Soft and chewy these pregnancy cookies are perfect for expecting moms! Curb a sweet tooth while fueling your body (and baby) with these high protein cookies!
Protein Pregnancy Cookies
Chocolate pregnancy cookies with pecans on top on a baking sheet with parchment paper.
Vegan Protein Cookies (gluten-free_
Made with vegan protein powder and nut butter these protein cookies are loaded with healthy ingredients but taste indulgent! A tasty on-the-go snack or speedy, healthy breakfast option
Crispy Vegan Protein Cookies
Six trail mix, gluten-free protein cookies stacked on top of one another with coconut around them
Coconut Chocolate Date Balls Recipe (dairy & gluten-free)
These chocolate coconut energy balls provide all the energy and nutrients. With only eight ingredients, the chocolate coconut energy balls come together quickly and are the perfect snack recipe to keep on hand
Chocolate Coconut Date Balls
Cookies & Cream Protein Smoothie
Super smooth and healthy! This cookies and cream protein shake is made with minimal ingredients and is the perfect way to indulge a craving.
High Protein Cookies and Cream Shake
Glass with cookies and cream shake topped with coconut whipped cream and crumbled cookies with a striped straw in it. There are straws, chocolate chip, cookies and chocolate chips around the glass.
Peanut Butter Protein Muffins
Crispy edges and a soft interior, these peanut butter protein muffins are made without bananas but pack a punch of fuel and indulgence.
Peanut Butter Protein Muffins
Peanut butter protein muffins in a dark grey muffin tray on a cooling rack with linen behind them
Salted Caramel Protein Smoothie
An indulgent blend of vanilla protein, coconut milk, and homemade caramel. This delicious smoothie is free from artificial flavors and high in all things good for you.
Salted Caramel Protein Shake
Mason jar with caramel protein shake topped with coconut whipped cream, caramel sauce and chocolate chips two red straws in the smoothie and chocolate chips on a cutting board behind it
Banana Protein Brownies (Dairy and Gluten-Free)
A high-protein brownie guaranteed to indulge a craving! These chocolate protein brownies are whipped up with chocolate protein powder and bananas to give you a fudgy, delicious, post-workout snack.
Gluten-Free Banana Protein Brownies
Three chocolate protein brownies stacked with protein powder behind them.
Blueberry Chia Pudding (High Protein)
Packed with nutrients, antioxidants, and protein this creamy, blueberry chia pudding is easy to make and perfect for busy days on the go.
High Protein Blueberry Chia Pudding
Gluten-Free Protein Powder Muffin Recipe
Made with vegan protein powder and naturally gluten-free, these chocolate chip muffins are the perfect anytime snack for busy days.
Chocolate Chip Protein Powder Muffins
Gluten-free protein muffins with chocolate chips in red muffin cups on a baking tray with more chocolate chips behind them and another muffin on a red napkin
Cookie Dough Protein Overnight Oats
Swirled with nut butter and high in protein these cookie dough overnight oats make for the tastiest snack or meal prep breakfast!
High Protein Cookie Dough Overnight Oats
Three mason jars filled with high protein cookie dough overnight oats topped with chocolate chips on a wooden cutting board and a spoon pulling out of one jar.
Banana Chia Seed Protein Pudding
A creamy, comforting blend of flavors made into a healthy snack for busy days. This banana chia pudding is the perfect make ahead recipe that combines both sweet flavor and high protein!
High Protein Banana Chia Pudding Recipe
Banana chia pudding in a mason jar with a spoon in it and sliced bananas, and cinnamon on top and the jar on a wooden board.
Peanut Butter Protein Balls (No-Bake & Gluten-Free)
A classic flavor rolled into a high-protein snack to keep you full. These gluten-free protein balls are an easy way to curb a classic craving!
Peanut Butter and Jam Protein Balls
Peanut butter and jam protein balls drizzled with jam on parchment paper
Protein Pudding Recipe
Sticky, indulgent, and made with only five ingredients! This simple chocolate protein pudding recipe a healthy way to curb a craving before bed.
High Protein Chocolate Pudding
White ramekin on blue checkered linen with chocolate protein pudding and coconut cream in it and a spoon scooping some out with chocolate chips and collagen behind it
Peanut Butter Banana Protein Pudding
A creamy, protein-packed, banana cream pudding. This protein pudding recipe is a healthy snack that whips up in just minutes.
3 Ingredient Banana Protein Pudding
Banana protein pudding in a jar with peanut butter on top and a spoon in the jar.
Snickerdoodle Protein Bar Recipe (Gluten-free)
Easy to make and with a sweet cinnamon sugar flavor these snickerdoodle protein bars are the perfect way to indulge and fuel up.
Gluten-Free Snickerdoodle Protein Bars
Snickerdoodle protein bars on parchment paper on a cutting board with a plate of cinnamon sugar behind it.
High Protein Carrot Mug Cake
All the favors of your favorite carrot cake dessert but without all of the calories and effort! This carrot mug cake is a dairy-free, high-protein, 2-minute variation on the classic recipe you love.
Protein Carrot Mug Cake
Carrot mug cake in a white ramekin with a spoon in the ramekin and cream cheese frosting on top. Ramekin on a cutting board with carrot behind it.
Healthy Pregnancy Smoothie
Loaded with a rich chocolate taste and lots of nutrients from avocados and protein this pregnancy smoothie is the ultimate snack for days you feel nauseous.
Dairy-Free Pregnancy Smoothie
Chocolate smoothie with coconut milk on top and two red straws in a glass with dates around it.
Dairy-Free Egg Bites
Easy to customize and pack with protein these dairy-free egg bites are a make ahead breakfast recipe the whole house can get on board with.
Dairy-Free Egg Bites
Mini dairy-free egg bites with bell peppers in them on a white plate.
Stuffed Avocados (Dairy-Free, Gluten-Free, Whole30)
Tuna stuffed avocados make a carb-friendly, high-protein snack! With minimal ingredients, this tuna avocado combo is promised to keep you fueled!
Tuna Stuffed Avocados
Sliced avocados stuffed with tuna salad around a glass bowl of tuna salad
Smoked Tofu Breakfast Egg Cups
Boasting 22 grams of protein per serving and taste like French pizza. You gotta try our High Protein Smoked Tofu Breakfast Egg Cups!
Check out this recipe
Smoked Tofu Breakfast Egg Cups
Instant Pot Bacon and Cheese Egg Bites (Starbucks Copycat Recipe)
Save money and calories by making your own Starbucks Egg Bites! These Bacon and Cheese Egg Bites are so quick and easy to make! Only 4 ingredients!
Check out this recipe
Instant Pot Bacon and Cheese Egg Bites (Starbucks Copycat Recipe)
Frozen Yogurt Covered Blueberries Recipe - Step by Step Photos + Video
How to make frozen yogurt covered blueberries recipe with step by step photos and video. A healthy and easy frozen blueberry snack with 4 ingredients.
Check out this recipe
Frozen Yogurt Covered Blueberries Recipe - Step by Step Photos + Video
Ham and Pickle Roll Ups
It was my sister Pam who introduced our family to these easy Ham and Pickle Roll Ups, and I’ve been making them ever since!
Check out this recipe
Ham and Pickle Roll Ups
Pinterest image with text: multiple images of healthy pregnancy snacks like muffins, bars and smoothies

Can You Use Intermittent Fasting While Pregnant?

This is the number one question I get asked by expecting moms! Though intermittent fasting isn't for everyone, the video below has some great pointers and answers a lot of questions.

The important thing while pregnant is to stay fueled, and hydrated (here’s some fun preggo, low sugar mocktails!), and enjoy that growing belly of yours!

Likewise, stock up now on some of the best recipes for busy moms and these dairy and gluten-free breastfeeding snacks! Trust me, they save your sanity!

Don’t forget to pin these healthy, high-protein pregnancy snacks!

Pinterest image with text: pregnant woman in pink shirt sitting holding an apple and a bowl of almonds near her belly

More How To Have A Healthy Pregnancy

Comments

  1. Katie says

    So happy I found this post! I can't wait to make some of these. The banana protein brownies are calling my name!

    Reply

  2. Kimmy says

    Just stumbled upon this article, and I'm so glad I did! These are perfect for busy mornings. I whipped up some veggie sticks with hummus yesterday and it was a filling and nutritious snack. The collagen powder hack is a great idea - I'll definitely be trying that to boost the protein content in some of my favorite snacks. Thank you for these helpful tips!

    Reply

    • fitasamamabear says

      Collagen powder solves life problems lol

      Reply

  3. Fern says

    Such great ideas! I'm in my 2nd trimester and feel like I'm hungry ALL THE TIME!! I appreciate having some healthy options. I especially loved the salted caramel smoothie. Delicious!

    Reply

    • fitasamamabear says

      Haha I know that feeling well.

      Reply

  4. Jo says

    These high-protein pregnancy snacks are a lifesaver! Packed with nutrients, they keep you full and energized while battling nausea. A real-food treat for both mom and baby.Thanks for putting together this list!

    Reply

    • fitasamamabear says

      Glad you like them!

      Reply

  5. Evie says

    While past my pregnancy years, this roundup was really special. There are many ideas here that I can use on a daily basis like the Frozen Yogurt Blueberries. These are my new dessert at night!

    Reply

    • fitasamamabear says

      There's so many delicious, everyday recipes! Glad you like the bites!

      Reply

  6. jen says

    These are all amazing recipes for the pregnancy post-partum journey -- and after as well! I'm a big stickler on getting enough protein and you had my attention with the protein brownies and I look forward to working/eating my way down the list.

    Reply

    • fitasamamabear says

      Haha brownies are life!

      Reply

  7. Alyssa says

    I know pregnant women with funny taste buds (but are always hungry) could relate to the struggles of finding the perfect snacks! My husband actually showed me this post so I just had to try one of them. We made the chocolate avocado pudding and it was so creamy and super delicious. I'll try the Crispy Vegan Protein Cookies next time.

    Reply

    • fitasamamabear says

      Haha pregnancy comes with so much weird! The crispy cookies are one of my favorites 😉

      Reply

  8. GRETA says

    Your video about intermittent fasting during pregnancy was really informative. I am fasting right now, but at the same time trying to get pregnant too. Hopefully, I will soon 🙂 This was a question I was thinking about for a long time. If it's safe or not... But now I know the answer. Also these snack ideas... look delicious. I saved this post for later use. Thanks x

    Reply

    • fitasamamabear says

      Thank you for the kind words and happy the video helped! I had SO many questions about it when i was preggo. Feel free to reach out if you have more questions, and good luck on the preggo journey!

      Reply

  9. Vivienne says

    So happy to find this list of healthy options! Tried the cashew coconut snack bars and they were amazing! As a preggy person who always crave sweets, this lists was just perfect and I'll definitely try the banana energy balls next time!

    Reply

    • fitasamamabear says

      Haha I always craved sweets too so I feel yah!

      Reply

  10. Brianna says

    I have a pregnant friend who loves to eat healthy. I'm so glad I have all these great snack ideas now! I just made the healthy cookies you linked to and they were so good. Thanks!

    Reply

    • fitasamamabear says

      So happy to hear it!

      Reply

  11. Malaica says

    These indulgent chocolate chip protein muffins has become my obsession lately. They were soft, moist and just the right amount of sweetness. I love that I can satisfy my cravings while still nourishing my body and baby. I will try these Tuna Stuffed Avocados next time.

    Reply

    • fitasamamabear says

      Haha chocolate chips are a crucial part of life lol

      Reply

  12. Myla says

    First time mom-to-be (15 weeks)! So happy I found this article. These high-protein snack ideas are perfect! I'm especially excited to try the tofu egg cups and cherry vanilla protein bars. Can't wait to give them a try!

    Reply

    • fitasamamabear says

      Omg congrats!!! I am so excited for you! Enjoy all the tastiness!

      Reply

  13. Lauren Schmidt says

    Maybe there is something to being pregnant and craving pickles because the ham and dill pickle bites are calling to me from this delicious list of snacks!

    Reply

    • fitasamamabear says

      Haha it is SO a thing!!

      Reply

  14. Shilpa says

    This is an amazing list! Wish I found it a few years ago lol. I am going to share it with a friend who is currently pregnant. I am sure she will love it.

    Reply

  15. Sylvie says

    I'm 6 months pregnant and always craving something sweet, so its great to know I have so many healthy options available that are actually good for me and my baby!

    Reply

    • fitasamamabear says

      Aw yay! i'm so happy this helps. And CONGRATS! I'm currently 20 weeks pregnant so you're just ahead of me. Have you/are you finding out gender??

      Reply

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