Best High-Protein Pregnancy Snacks
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- Best Peanut Butter : Justin's Classic Peanut Butter Squeeze Packs
- Best Crunchy Snack : Biena Roasted Chickpeas
- Best Protein Bar : RXBAR Protein Bars
- Best Yogurt : Two Good Lowfat Greek Yogurt
- Best Bottled Protein Drink : OWYN Plant-Based Protein Drink
- Best Seeds : Sincerely Nuts Pumpkin Seeds
- Best Edamame Snack : Seapoint Farms Edamame Dry Roasted Lightly Salted Snack Packs
- Best Plant-Based Protein Powder : Mikuna Chocho Superfood Vanilla Protein Powder
- Best Whey Protein Powder : Klean Athlete Klean Isolate Protein Powder
- Best Cheese Snack : Horizon Organic Mozzarella String Cheese
- Best Refrigerated Snack : Vital Farms Pasture-Raised Hard Boiled Eggs
You’ve probably heard that it’s important to eat enough protein each day, especially because this macronutrient is the building block of bones, muscles and skin. Because the amino acids contained within protein are essential to healthy cell growth, eating enough protein during pregnancy is important both for fetal development and the overall health of the pregnant person while the body is undergoing so much change. In addition to helping regulate growth hormones, blood sugar and cholesterol, a protein-rich diet may help prevent the development of gestational diabetes.
To make sure you’re meeting your nutritional needs during pregnancy, protein-packed snacks are a great way to get in those extra grams while keeping you satiated as baby grows. Here’s what you need to know about this key macronutrient, plus the best high-protein snacks to eat during pregnancy.
How we chose the best high-protein snacks
Per guidance from Nikita Kapur, RDN, a dietitian at Compass Nutrition who has years of experience counseling pregnant patients, all the snacks on this list have at least 7 grams of protein per serving and contain minimal ingredients when possible. We also included snacks that contain both protein and a little fiber, or that can be paired with high-fiber foods like fruits, veggies, and whole grains (think: whole wheat bread or rice cakes), per her advice. Finally, we made sure that none of the snacks contained artificial sweeteners or sugar alcohols.
We combed through the What to Expect community of millions of people to determine what types of high-protein snacks moms and moms-to-be consumed (and enjoyed!) during pregnancy. We included snacks that satisfied the following criteria, according to their feedback:
Good for on-the-go eating
Contain few ingredients
Made them feel full
Taste great
Other factors to consider
When selecting the best high-protein snacks to consume during pregnancy, you should also consider the following:
Portability: When looking for a good snack to fit your lifestyle, there are a few questions to ask yourself. Are you planning on relying on these snacks when you’re on the go? Can you throw them in your bag in case hunger strikes? You’ll want to consider how easily you can take these snacks with you and if they’ll survive a trip in your purse or backpack without making a mess (or getting crushed). Although it’s important to eat plenty of fresh, perishable foods, most of the foods on this list are non-perishable and don’t require a fridge, so they can be consumed in most situations.
Ingredients: It’s totally fine to eat some processed foods. Kapur acknowledges that we often have to rely on the convenience and shelf life of some packaged foods, and says there are a lot of pre-packaged foods that contain good nutrients. That being said, you should still check out the list of ingredients to make sure there’s nothing listed that you’re trying to avoid. Kapur recommends not eating too much sugar alcohol and looking for snacks that are mostly whole-foods based, like with nuts, seeds, fruit or eggs.
How much protein do I need during pregnancy?
Your protein intake should increase as you progress through your pregnancy, explains Kapur.
On average, Kapur recommends eating at least one gram of protein per kilogram of body weight, so for someone weighing 150 lbs, that’s about 68 grams of protein per day. However, protein needs will vary from person to person and depend on different factors like activity level and personal health history. If you’re concerned about your protein intake while pregnant, it’s important to speak with your doctor to discuss these various factors.
Kapur also recommends eating plenty of fiber along with your protein intake during pregnancy. “We think of [protein and fiber] like best friends; one enhances the function of the other,” she says. “So when you eat them together, you definitely have better blood sugar control, you have less of those offending symptoms that come with pregnancy like mood, low energy and heartburn.”
How can I fulfill my protein intake during pregnancy?
Although the amount of protein you need to eat each day during pregnancy will vary based on the factors listed above as well as how far along you are, aiming for about 70 to 75 grams a day at minimum is a good goal. This may look like 25 to 30 grams of protein per meal and another 10 to 20 grams per snack (give or take a few grams).
“The key with protein is to focus on variety and consistency more than just quantity,” Kapur says, adding that if you are getting protein from a variety of different sources and during most meals and snacks of the day, you’re likely to hit the amount your body needs.
This could be a mix of animal and plant foods, but if you’re someone who is following a plant-forward or vegan diet, you should be eating plenty of legumes, beans, lentils, whole grains and protein-packed veggies like green peas, spinach, asparagus and artichokes.
Although Kapur recommends pregnant people get their protein needs through food first, in some cases, you may want to supplement with something like a protein powder. Just be mindful of the ingredients. Look for protein powders, shakes and bars that have minimal ingredients and ideally are third party tested to look for any potential heavy metal contamination. These protein supplements should ideally have little to no added sugars and no sugar alcohols (which are sugar substitutes or sweeteners typically used in keto or low-sugar foods).
What high-protein foods are good for pregnancy nausea?
Pregnancy nausea can make it tough to meet your nutritional needs, especially during the first trimester. Although you don’t need extra calories in the first trimester like you do in the second and third, you should still be aiming to meet your protein requirements throughout pregnancy by eating a well-balanced diet.
Because pregnancy-related nausea can impact your appetite, some pregnant people find that cold foods are easier to take in than fragrant, warm foods. Some cold high-protein foods that might be easier to stomach include hard-boiled eggs, cold cooked chicken, quinoa, pasteurized Greek yogurt, cottage cheese, nut butters or protein shakes. Eating protein-rich foods in the morning may help with managing nausea throughout the day, too, says Kapur.
Ginger has been shown to relieve symptoms of nausea, so making a protein smoothie with fresh ginger is a good option. Bananas are rich in vitamin B6, which can also help with nausea, so Kapur recommends slicing a banana to eat with yogurt or nut butter. If you can stomach something warm, sipping on bone broth may also be easy to ingest while dealing with pregnancy nausea and getting in some protein and important nutrients like calcium, magnesium, zinc and B vitamins.
Here are our favorite high protein pregnancy snacks to feel full and energized.
Best Peanut Butter
Justin's Classic Peanut Butter Squeeze Packs
Kapur says peanut butter is an excellent source of protein that pairs well with apples, bananas, celery, whole grain toast and rice cakes. Of course, you might just want to stick a spoon directly into a container of Justin’s peanut butter. Don’t worry — we won’t judge you. You can also try these single-serving portions; each has zero added sugar and will keep you feeling full with seven grams of protein. The main winning feature of these squeeze packs, according to reviewers, is how portable they are for an easy protein-filled snack whether traveling, hiking or pakced in a lunchbox. We also picked these packs because they have a long shelf life (one year from the manufacturing date), so you can stash them in your bag for quick snacking.
Size: 1.15 ounces
Count: 10 per pack
Protein per serving: 7 grams
Best Crunchy Snack
Biena Roasted Chickpeas
Kapur also recommends dry-roasted chickpeas as a good plant-based pregnancy snack because they are nutrient-dense, have a long shelf life and are good grab-and-go options. You can always make your own — just drizzle a dollop of olive oil and dash of seasoning onto towel-dried chickpeas for a delicious, crunchy snack. If you don't have time to roast your own (or are simply looking for something more convenient), we like Biena’s pre-packaged roasted chickpeas, especially in the single-serve snack packs. In addition to satisfying your salty snack craving, they have 8 grams of protein and 8 grams of fiber, which, as we mentioned, is an important nutrient to eat along with protein. Reviewers loved that these packets are small and easy to take with them on-the-go in a purse or bag.
Size: 1.2 ounces
Count: 10 per pack
Protein per serving: 8 grams
Best Protein Bar
RXBAR Protein Bars
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With so many protein bars on the market, it’s easy to get decision fatigue when it comes to which ones to stock up on for convenient on-the-go snacking. Many moms-to-be in the What to Expect community said they turned to RXBAR protein bars for an on-the-go filling snack, loving the clean ingredients and naturally-derived protein sources. There’s a huge variety of flavors to choose from, and are packed with protein from ingredients like nuts, seeds and egg whites. Each bar is also naturally sweetened from dates or fruit, so they don’t contain any sugar alcohols or artificial ingredients. And, each bar contains 12 grams of protein.
Size: 52 grams per bar
Count: 12 bars per pack
Protein per serving: 12 grams
"I’ll second the recommendation for RX bars. They are all ingredients you can pronounce and taste good, too. I found Quest to be very chalky in texture, and did not like them at all."
"I’ve been eating Rx bars and so far my numbers have been good after eating. I like that it’s clean ingredients."
Best Yogurt
Two Good Lowfat Greek Yogurt
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Greek yogurt packs a lot of protein per serving, more so than regular-strained yogurt, and can be a versatile snack paired with fruit or mixed into a dip for crackers and veggies. If you’re looking for a convenient high-protein snack that’s sweet without too much sugar, reach for Two Good Lowfat Greek Yogurt. It comes in a variety of fruit-forward flavors like peach, strawberry banana, mixed berry, vanilla and mango hibiscus. It’s sweetened with stevia, and each serving only has 2 grams of sugar and 12 grams of protein. Moms-to-be with gestational diabetes note that this Greek yogurt doesn’t spike their blood sugar like other flavored yogurts can.
Size: 32 ounces
Protein per serving: 13 grams
"Anyone else tried the Two Good Greek yogurt by light and fit? Just tried it today and it’s super yummy! Only 2 grams of sugar (sweetened with Stevia), 3 grams of carbs, and 12 grams of protein! I’ve only tried peach so far but will be going to the store for more today!!!"
"I love this yogurt!!! I used to top the vanilla flavor with a dollop of peanut butter and a fiber brownie for an indulgent snack! 10/10!"
Best Bottled Protein Drink
OWYN Plant-Based Protein Drink
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Although Kapur recommends getting your protein from whole foods first, some pregnant people may need to supplement with a bottled drink or powder. Bottled protein drinks are especially convenient if you need a snack on the go or are experiencing pregnancy nausea and don’t have an appetite. OWYN’s protein drinks are plant-based and contain a whopping 20 grams of protein per bottle, so they’re ideal for anyone who needs to get their protein levels up or for a boost of energy during the day. Plus, they contain 5 grams of fiber per serving, which will also help you feel more full. They’re even non-perishable, so although they taste the best when refrigerated, you can store them and drink them at room temp.
Size: 12 ounces
Count: 12 per pack
Protein per serving: 20 grams
"I discovered these last week and they are amazing and I just had to share with you all! I’ve tried dark chocolate and vanilla, both delicious! It’s made from plant protein and I find I get amazing numbers with it, even in the morning (I can barely tolerate any carbs in the morning usually), I highly recommend trying one out!"
"I tried the vanilla yesterday and it wasn’t bad at all. It’s a little sweet (monkfruit) but less aftertaste than some other shakes. I’ll definitely keep a couple around."
Best Seeds
Sincerely Nuts Pumpkin Seeds
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Pumpkin seeds are not only an excellent source of protein, and Sincerely’s one-pound bag contains no added ingredients. You can jazz them up with spices like curry or cumin, or add them to popcorn for a savory snack that has some extra whole grains and fiber. Pumpkin seeds are also travel-friendly and easily accessible. Another bonus? They’re a healthy way to add texture and flavor to salads or soups. One What to Expect community mom-to-be noted that because she hasn’t been able to eat much meat during her pregnancy, she loves pumpkin seeds because of their high protein count.
Size: 1 lb
Protein per serving: 9 grams
"Little man does NOT like when I eat meat so I've had to get creative. As others have said, beans, yogurt, eggs, cottage cheese and protein shakes. I also eat nuts and nut butters! Pumpkin seeds have the highest protein content but I love peanuts and almonds too."
Best Edamame Snack
Seapoint Farms Edamame Dry Roasted Lightly Salted Snack Packs
Kapur likes edamame as a good plant-based snack during pregnancy because it’s nutrient-dense and delivers a whopping 17 grams of protein per cup. Soybeans are also a good source of other vitamins and minerals, especially vitamin K and folate. For an on-the-go variety, we suggest Seapoint Farm’s dry roasted edamame, which has 11 grams of protein and 6 grams of fiber per pouch. Toss them in your bag or keep them stashed in your desk and car for when a salty snack craving arises. Reviewers loved how much protein they could get in one single pack that made it easy to satisfy cravings any time of the day.
Size: .079 ounces
Count: 8 or 16 per pack
Protein per serving: 11 grams
Best Plant-Based Protein Powder
Mikuna Chocho Superfood Vanilla Protein Powder
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Chocho is a type of lupin bean that’s packed with protein and, according to Mikuna Foods, is a complete plant protein that contains calcium, vitamin E, magnesium and nine out of nine essential amino acids. This is all good news for moms-to-be looking for a clean, plant-based protein powder. The Mikuna Chocho Superfood Vanilla Protein Powder contains just five ingredients and is sweetened with monk fruit, so there are no sugar alcohols or artificial sweeteners. Blend into a smoothie for 20 grams of protein per serving or enjoy on its own with water or your favorite plant-based milk.
Size: 22.8 ounce bag
Servings per bag: 15
Protein per serving: 20 grams
"I found a protein powder called Chocho at my health food store, but it’s cheaper on Amazon! I get the vanilla flavor… they also have chocolate and plain but I liked vanilla best. It’s 5 ingredients and super clean. 20g protein and low carb. I mix it with cashew milk and sometimes coconut water and shake it up. It’s also super good in smoothies!"
Best Whey Protein Powder
Klean Athlete Klean Isolate Protein Powder
If you aren’t vegan, Kapur recommends looking for protein powders that contain 100-percent whey protein. Although some people with dairy sensitivities may not be able to tolerate whey, it’s a high-quality protein that contains all of the essential amino acids. This Klean Athlete protein powder packs 20 grams per serving and is made from 100-percent whey protein isolate. It has less than 1 gram of sugar per serving, which several pregnant parents in the What to Expect community said they looked for in protein powders as a way to curb cravings, especially those with gestational diabetes. What’s especially ideal about this powder is that it’s NSF-certified, which means that it’s gone through a rigorous third party testing process to avoid heavy metal contamination. It also has a minimal ingredient list. Some reviewers also attested to it being an easy-to-digest protein powder, so it might work well for moms-to-be who are dealing with pregnancy nausea. Blend it with some fruits and veggies for a protein smoothie or enjoy on its own with water or milk (either plant-based or cow’s milk).
Size: 18.2 ounces
Servings per container: 20
Protein per serving: 20 grams
Best Cheese Snack
Horizon Organic Mozzarella String Cheese
String cheese is a great on-the-go snack that can be enjoyed by itself or paired with whole wheat crackers, apple slices or whole grain toast. Most string cheese is made from mozzarella, which is made from low-moisture, pasteurized cow’s milk, meaning it’s safe to eat while pregnant. Along with its mild taste, mozzarella string cheese has a decent amount of protein per serving and also contains some calcium. Many moms-to-be noted that string cheese was a go-to snack option to get in some extra protein, calcium, and keep them satisfied in between meals. Some pregnant people who were experiencing pregnancy nausea also said string cheese was an easy snack they could stomach when they didn’t have much of an appetite. What makes the Horizon Mozzarella String Cheese a great pick is that it’s USDA-certified organic and is non-GMO.
Size: 28 grams
Count: 6 sticks per pack
Protein per serving: 7 grams
Best Refrigerated Snack
Vital Farms Pasture-Raised Hard Boiled Eggs
Hard-boiled eggs are an easy way to get in some extra protein, and are best to grab right out the fridge: just sprinkle some seasoning for a quick snack. Each hard-boiled egg contains 6 grams of protein for just 60 calories, so two eggs at once is a great high-protein snack option for less than 150 calories. We like eggs for a pregnancy snack because they also contain a large range of vitamins, minerals and fatty acids that are beneficial for the parent and growing baby. Sure, you can boil your own eggs at home relatively easily, but Vital Farm’s hard-boiled eggs are already peeled and convenient to eat right out of the bag. Many moms-to-be in the What to Expect community listed store-bought hard-boiled eggs as a convenient option for a quick high-protein snack.
Size: 6 eggs per bag
Protein per serving: 6 grams per egg
- Eating Well When You're Expecting, 2nd edition, Heidi Murkoff.
- WhatToExpect.com, Protein During Pregnancy, November 2021.
- Nikita Kapur, MS, RDN, CDN, CLT, dietitian at Compass Nutrition in New York, New York.
- American College of Obstetricians and Gynecologists, Nutrition During Pregnancy, March 2022.
- Experimental Biology and Medicine, Impacts of Maternal Dietary Protein Intake on Fetal Survival, Growth, and Development, March 2018.
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