Need some easy, nutrient-rich pregnancy and postpartum snack ideas? We’ve got you covered with some of our plant-based favorites.
Pregnancy and the 4th trimester (AKA postpartum) are beautiful, challenging, and unique times for every new mom. It can be a rollercoaster, not just of emotions but also energy, cravings, and appetite.
Solid nutrition is important during these seasons, and we know it can be frustrating to come up with ideas for what to feed yourself, especially when juggling everything else.
Find 10 simple and satisfying pregnancy and postpartum snack ideas below to help support your new-mama needs and promote your health and healing.
1. Fruit and Nut Butter
Try sliced apples, bananas, or strawberries paired with almond butter or peanut butter (or sunflower butter for our nut-free friends).
Nut butters provide protein and healthy fats, while fruits offer essential vitamins, minerals, antioxidants, and fiber.
Take this snack up a notch with our Loaded Apple Slices.
2. Hummus and Veggie Sticks
Pair cut-up carrot, cucumber, bell pepper, jicama, and celery sticks with hummus. Hummus provides protein, fiber, and healthy fats, while veggies also contribute vitamins, minerals, and antioxidants.
Plus, there are plenty of hummus flavors out there now if you don’t want to make your own batch. Or, consider our Cashew Ranch Dip instead!
3. Chia Seed Pudding
Chia seeds have a natural ability to form a gel when gently mixed with liquid, making them a perfect ingredient for plant-based pudding.
Mix chia seeds with plant-based milk (such as soy, oat, or coconut milk) and let your mixture sit overnight in the fridge. Top with fresh fruit or nuts for added flavor and nutrition. You can also add a bit of maple syrup for sweetness if you like.
See our recipe for Mango Chia Pudding here.
4. Edamame
Edamames are young soybeans. You can find them de-shelled or still in their pods, often in the frozen foods section. We’ve also found them dehydrated as a crunchy snack.
We also like steamed edamame pods sprinkled with a little bit of salt. They’re a great source of protein, fiber, and folate, an especially important nutrient during pregnancy.
5. Trail Mix
Trail mix is a super easy snack with no rules, so you can use whatever you have on hand. Plus, it can be stored in a jar or bag for a while as a nice grab-and-go snack.
Make your own trail mix with a variety of nuts, seeds, popcorn, dehydrated veggies or chickpeas, and dried fruits. Add in some dark chocolate chips for sweetness and an extra energy boost.
6. Avocado Toast
Make some whole-grain toast topped with mashed avocado and a sprinkle of nutritional yeast or black sesame seeds. Avocado is loaded with healthy fats, fiber, and folate.
You might also layer on other things, like broccoli sprouts, red onions, thinly sliced tomato or cucumber slices, and sprinkle on pepitas or shelled sunflower seeds.
7. Smoothies
Blend spinach or kale, frozen berries, banana, plant-based protein powder, and almond milk for a nutrient-packed smoothie. You can also add a spoonful of nut butter for extra creaminess and protein.
Got nausea? Grab our Morning Sickness Smoothie recipe here.
8. Oats
Cook up a big batch of oatmeal with plant-based milk that you can use throughout the week. Top it with sliced fruits, nuts, and a drizzle of maple syrup or agave for sweetness.
Alternatively, make overnight oats by combining raw oats with the milk and flavoring ingredients in a mason jar and letting them marinate in your fridge overnight.
Either way, oats are a great source of fiber and can help with digestion and maintaining energy levels.
9. Roasted Chickpeas
Chickpeas (garbanzo beans) are a lovely source of protein and fiber, with a fairly neutral flavor that can work well as a snack or as part of your meals.
One way we like them is as a crispy, roasted snack. To make these, toss chickpeas lightly with olive oil and your favorite spices, then roast them in the oven until crispy. Use leftovers as croutons for salads.
10. PBJ Balls
PBJ Balls – not just for kiddos!
These little treats are packed with nutrients and so easy to make. We’ve experimented with several flavors you can try, like our Carrot Cake Chickpea Balls, Raspberry Tahini Chickpea Balls, and Blueberry Chickpea Cookie Dough Balls.
All you have to do is mix the ingredients in a blender or food processor, roll them into balls, and refrigerate. Grab and snack over the next few days.
We hope you find these pregnancy and postpartum snacks as yummy as we do!
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Chime In: What other easy snack ideas have you enjoyed in these seasons of life? Share them in the comments!
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