Shutterstock 1037306563

Healthy pregnancy snacks

Snacking will not only help to keep your hunger at bay but also provides a host of other benefits.

By Bio Island Nutrition Team

During pregnancy it is important to snack regularly to ensure that both the mother and baby are receiving adequate nutrients. When choosing snacks, choose foods that are nutrient dense and contain a balanced mix of carbohydrates, protein, and fats.

Snacking will not only help to keep your hunger at bay but also provides a host of other benefits. Having smaller meals or snacks throughout the day will help to manage and relieve any digestive symptoms you may be experiencing such as constipation, bloating or gas. As your baby grows especially coming into the third trimester you may find eating large meals difficult as you will tend to feel fuller quicker so by having smaller meals and snacks rather than a large meal will ensure that you are eating sufficient amounts to support the needs of you and your growing baby.



Shutterstock 483844870

Preprepared or packaged hummus is not recommended during pregnancy as there is the risk of foodborne illness due to the presence of tahini. However, homemade hummus without tahini is easy to prepare and makes for a great versatile healthy snack option.

Hummus is full of plant-based protein, with 100g of chickpeas providing 19g of protein. Chickpeas are the superstar of hummus and provide plenty of nutrients for a growing baby such as folate, magnesium, iron, and potassium. Chickpeas are not only full protein but also provide a source of gut friendly fibre and help to promote healthy gut bacteria. Chickpeas, olive oil and sesame seeds can also help to reduce inflammation.

Hummus can be enjoyed as a dip with your favourite vegetables such as carrot, capsicum, or celery. Hummus can also be used as a spread on a veggie wrap for another great snack option.

Prep: 5 mins
Cook: Nil


  • 1 x 400g tin chickpeas, drained and rinsed thoroughly
  • ¼ cup fresh lemon juice
  • 2 tablespoons sesame seeds
  • 1 garlic clove, crushed
  • ¼ teaspoon cumin
  • ½ teaspoon salt
  • 2 tablespoons extra virgin olive oil
  • Pinch of paprika


  1. Place all ingredients except for olive oil and paprika into a food processor and process for 30 seconds.
  2. Slowly add olive oil whilst processing and if needed add small amounts of water until desired consistency is reached.
  3. Serve in a bowl with a drizzle of extra virgin olive oil and sprinkle of paprika.


Yoghurt Parfait

Shutterstock 1135862747

Protein requirements increase during pregnancy especially during the second trimester which is why this yoghurt parfait makes the perfect snack option throughout your pregnancy. Greek yoghurt in naturally high in protein, with 100g containing approximately 10g of protein. Greek yoghurt also provides a source of calcium. Calcium is needed to help form and maintain healthy bones and teeth. If an expectant mother is not consuming enough calcium, your body will take what your baby requires first, leaving the mother’s stores depleted.

There is a reason that chia seeds are considered to be a ‘superfood’, and this is especially so during pregnancy. Chia seeds are full of protein and fibre which helps keep you feeling fuller for longer. However more importantly, the fibre in chia seeds will help keep your bowel movements regular as constipation and haemorrhoids are both common during pregnancy. Chia seeds also contain omega-3 fatty acids which help promote healthy brain development in unborn babies and help to reduce inflammation.

Berries, in particularly blueberries are rich in many nutrients required during pregnancy, offering a source of potassium which helps to control hypertension during pregnancy. Blueberries are full of antioxidants which helps to reduce oxidative stress in our bodies. Blueberries are also an important fruit for the baby as they naturally contain folate which is essential during pregnancy to help reduce the risk the of the baby developing congenital disabilities.

Serves: 1
Prep: 5 mins
Cook: Nil, 3-4 hours refrigeration time (or overnight)


  • 150g Greek yoghurt
  • 1 tablespoon chia seeds
  • ¼ cup muesli
  • ¾ cup mix of blueberries and strawberries


  1. Combine yoghurt and chia seeds into a bowl and refrigerate for a minimum of 3-4 hours (or overnight) until set.
  2. Once chia and yoghurt mixture has set, top with muesli and berries to serve.


Egg Muffins

Shutterstock 560510719

Eggs contain several vitamins, minerals, omega-3s, antioxidants and protein, all which are essential for the healthy development of a baby. Eggs are a safe and nutritious food to consume during pregnancy however care should be taken that they are cooked thoroughly to at least 71°C. Foods that contain raw eggs such as homemade mayonnaise, cake batter or mousse should be avoided during pregnancy as they could contain harmful bacteria.

Your diet during pregnancy (as well as pre- and post-pregnancy) should be abundant in fruit and vegetables. Be sure to include a wide variety of fruits and vegetables to get all the vitamins and minerals that these food s contain especially fibre which help with digestive symptoms such as constipation that can be experienced during pregnancy. It is important that fruit and vegetables are washed thoroughly before eating. Avoid preprepared or pre-packaged foods such as salad mixes, fruit salad and as well as rockmelon due to the risk of foodborne illnesses which can be harmful to the baby. 

Serves: Make 6-8 muffins
Prep: 15 mins
Cook: 20 mins


  • 6 eggs
  • ¼ cup milk
  • ½ cup shredded tasty cheese
  • ¾ cup mixed vegetables such as capsicum, onion, baby spinach, mushroom, cherry tomatoes, parsley washed and chopped
  • Salt and pepper, to taste


  1. Preheat oven to 180°C and grease a muffin tin.
  2. In a large bowl, whisk eggs, milk, and cheese. Season with salt and pepper to taste.
  3. Add egg mixture to muffin tin, filling each hole halfway.
  4. Divide vegetables and top egg mixture. Bake for 15-20 minutes until set and cooked through.
  5. Serve hot.

Ideally these eggs muffins for pregnant women should be consumed hot. Any leftovers should be stored covered in the fridge and eaten within a day. Ensure to reheat to at least 60°C.


This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.

Articles you may like

Wellness Hub
Shutterstock 429818722

Support for new mums through post-natal nutrition

After birth many mothers find themselves overwhelmed and undernourished, here are our nutrition tips to help you through this time

Read More

Our top recipe picks for brain health

We have dinner and dessert covered with pesto salmon and chocolate avocado mousse on the menu.

Read More
Shutterstock 576514099

Know your A, B, C's about DHA

DHA is an amazing nutrient needed in the body to help perform certain important functions.

Read More

Nutrients for heart health

Take a look at nutrients found in foods that are important to consume when considering heart health.

Read More