Fit as a Mama Bear

menu icon
subscribe
search icon

33+ High Protein Snacks For Pregnancy [Dairy & Gluten-Free]

Modified: · by · This post may contain affiliate links · 41 Comments

Stay full, energized, and beat nausea with these High-Protein Snacks For Pregnancy! These healthy pregnancy snacks are real-food based, loaded with nutrients, and will help nourish both mom and babe. Plus, you'll actually enjoy eating them!

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

“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

Staying active and healthy while pregnant can feel like a balancing act. One minute you're starving, the next nothing sounds appealing, which can make getting enough protein a challenge.

While balanced meals are important (and this gluten-free lemon chicken is still one of my favorites), sometimes the thought of eating more chicken alone made me gag. So, during my pregnancies, I always kept high-protein snacks nearby because they were an easy way to stay fueled without having to cook every few hours.

Whether you're looking for healthy pregnancy snacks to curb constant hunger or healthy pregnancy smoothies when solid food isn't appealing, these ideas can help you sneak in extra protein while nourishing both you and your growing baby. And if you're navigating food sensitivities after delivery, you may also find my guide to a dairy-free breastfeeding diet helpful.
 

Jump To

Protein and Pregnancy

These high-protein pregnancy snacks are for moms who are hungry all the time, struggling to hit their protein goals, dealing with nausea, or simply need easy options they can grab between meals.

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

  • Your baby grow and develop
  • Build the immune system
  • Repair and build tissues
  • Regulate hormones and make enzymes

The best news? Protein can help keep you fuller for longer and may reduce the frequency of nausea during pregnancy.

While carbs are often the go-to craving, working in high-protein pregnancy snacks throughout the day can make a big difference. And no, that doesn't mean eating chicken at every meal; sometimes, a peanut butter protein chia pudding or a few protein cookie recipes are all you need to bump up your intake.

Learn more about protein and pregnancy, and what it actually does.

Protein Boosting Pregnancy Snack Hack

Many healthy pregnancy snacks like overnight oats, energy bites, and dairy-free yogurt contain some protein, but they're often higher in healthy fats and carbohydrates than protein.

One of my favorite ways to boost the protein content of these snacks is by adding collagen powder. It's easy to mix into smoothies, oatmeal, yogurt, energy balls, and baked goods without changing the flavor much (check out these collagen powder recipes).

Collagen is the protein naturally found in connective tissues and bone broth (learn the difference between collagen and bone broth). While I still focus on getting protein from a variety of foods, collagen has been an easy way to increase my overall protein intake for years.

I use collagen powder from Perfect Supplements because it's sourced from pasture-raised, grass-fed cows and contains just one ingredient. It's an easy addition when you're trying to fit a little more protein into your day without adding another meal (code mamabear10 saves you some money)

The Best Product
The CLEANEST Collagen Powder To Thrive
The CLEANEST Collagen Powder To Thrive

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.

Best Rated Collagen Powder

What Makes A Good High-Protein Pregnancy Snack?

When building healthy pregnancy snacks, I focus on three things: protein, healthy fats, and nutrient-dense ingredients. Together, they help keep you fuller for longer while supporting your growing baby's needs.

You'll never avoid sugar completely (especially while pregnant!), but choosing snacks made with quality ingredients most of the time can make a big difference. And yes, I always keep a few healthy pregnancy desserts on hand, too because sometimes chocolate wins.

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 gluten-free dairy-free snacks!).

Meal Prep Grab and Go Pregnancy Snacks

When hunger strikes, convenience matters. These protein pregnancy snacks can be made ahead of time and are easy to grab when you need something quick and delicious.

Zucchini Morning Glory Muffins (Paleo)
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 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!
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 (Dairy and 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
Chocolate coconut energy balls with dates in a glass bowl with three energy balls beside the bowl and coconut around it.
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
Banana Protein Brownies (Dairy and Gluten-Free)
A high-protein brownie guaranteed to indulge a craving! These chocolate protein banana 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
Blueberry chia pudding in a small mason jar on a cutting board with a spoon in the jar.
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
Chocolate chip protein muffins in pink muffin liners on a cooling rack and chocolate chips and another muffin behind the rack.
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.
High-Protein Banana Chia 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 (Gluten-Free)
A classic flavor rolled into a high-protein snack to keep you full. These gluten-free peanut butter protein balls are an easy way to boost your intake and curb a craving.
Peanut Butter and Jam Protein Balls
Peanut butter and jam protein balls drizzled with jam on parchment paper
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.
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.
Protein Buckeyes [Dairy-Free]
Protein Buckeyes
Peanut butter chocolate buckeyes on top of a parchment paper.
Peanut Butter Chocolate Protein Bars [4 Ingredients]
Peanut Butter Chocolate Protein Bars
Sliced protein bars beside a bowl of peanut butter with chocolate chips scattered around.

High-Protein Pregnancy Snacks For Morning Sickness

When nausea hits, eating enough protein can feel impossible. These snacks are easy to sip, nibble, or enjoy cold, making them great options when food aversions are running the show.

Cookies & Cream Protein Smoothie
This healthy 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.
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
Peanut Butter Banana Protein Pudding (Dairy-Free)
A creamy, high protein banana 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.
Healthy Pregnancy Smoothie With Dates
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.
Frozen Yogurt Protein Bars with Greek Yogurt
Rich, creamy, and swirled with peanut butter chocolate chip, these frozen yogurt protein bars have 13 grams of protein to make them a delicious and fueling snack.
Frozen Yogurt Protein Bars
Three pieces of greek yogurt bars stacked together and a separate bar placed around with a spoon of peanut butter and chocolate chips.
Healthy Funky Monkey Smoothie
Creamy, high-protein chunky monkey smoothie that tastes like dessert. A healthy chocolate–banana blend topped with caramel sauce for a decadent, workout-friendly treat.
Funky Monkey Smoothie
Chunky monkey protein shake with caramel drizzled on top and chopped almonds on the shake and around it.
Dairy-Free Protein Powder Ice Cream Recipe
This protein powder ice cream is made without an ice cream machine but with a protein kick! Creamy and indulgent it's sweetened with frozen bananas and chocolate chips to give you the best, most-fueling summer treat!
Protein Powder Ice Cream Recipe
Close up of an ice cream scoop scooping peanut butter chocolate chip ice cream.
Frozen Mango Protein Smoothie [Dairy-Free]
Mango Protein Shake
Mango protein smoothie in a glass on a cutting board topped with lime and mango.
Protein Thin Mints (Dairy and Gluten-Free)
These protein thin mint cookies are creamy inside, coated in chocolate, and totally no-bake. A high-protein treat you’ll want stocked in your freezer.
Protein Thin Mint Cookies
Chocolate coated protein thin mint cookies on a wire rack.

High-Protein Sweet Snacks

Craving something sweet? These high-protein treats satisfy your sweet tooth while helping you sneak in a little extra protein throughout the day.

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.
Banana Protein Brownies (Dairy and Gluten-Free)
A high-protein brownie guaranteed to indulge a craving! These chocolate protein banana 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.
Chocolate Protein Pudding Recipe With Collagen Powder
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
Pumpkin Protein Pudding (Dairy-free)
Creamy and rich but also fluffy, this protein pumpkin pudding brings your favorite fall flavors into a no-bake, fueling, protein dessert to enjoy any time of day.
Pumpkin Protein Pudding
Pumpkin protein pudding in a jar topped with cinnamon and a spoon in the jar.
4 Ingredient Chocolate protein Pudding (dairy-free)
Deliciously simple to make this chocolate protein pudding recipe os completely dairy-free but comes with a thick, rich texture that's perfect to curb a craving.
Dairy-Free Chocolate Protein Pudding
Chocolate protein pudding in a jar with chocolate sauce n top and a spoon in the jar.
Protein Cookie Butter (Dairy-Free)
Creamy and sweet this protein cookie dough is a tasty addition to anything you pair it with. Made without refined sugar and with a delicious, comforting flavor, it’s the best way to add some flavor and protein to any dessert.
Protein Cookie Butter
Chocolate cookie being dipped into a bowl of homemade protein cookie butter.
High Protein Pumpkin Mug Cake
Totally paleo, moist, and indulgent this pumpkin protein mug cake is an easy way to curb a craving. All the comfort of pumpkin pie spice wrapped into a soft, warm, deliciously maple flavor.
High-Protein pumpkin Mug Cake
Pumpkin mug cake in a ramekin with coconut cream on top and a spoon in the cake.
Peanut Butter Protein Brownies (Dairy and Gluten-Free)
A fudgy, dairy-free chocolate brownie recipe you shouldn’t live without! These bite-sized brownies can be made as an indulgent snack or an extra indulgent dessert for any occasion. Allergy-friendly and high in protein they’re the perfect dessert.
Peanut Butter Protein Brownies
Two fingers placing a brownie on top of more chocolate protein brownies.

Pregnancy Snacks FAQs

How can I get more protein while pregnant?

A few easy ways of getting more protein in while pregnant are by using collagen powder or protein powder in your regular baked goods, smoothies, or oats. You can also enjoy Greek yogurt and flavor it any which way.

What high-protein snacks help the best with morning sickness?

Smoothies and cool treats tend to help the most with morning wickness when the thought of eating is gag-worthy. Add some collagen or protein powder to the smoothies to make them more filling.

Pinterest image with text: multiple images of healthy pregnancy snacks like muffins, bars and smoothies

More Resources For A Healthy Pregnancy

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.

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

Leave a Reply

Your email address will not be published. Required fields are marked *