Healthy Breakfast While Pregnant


Keeping a healthy breakfast during pregnancy is no easy feat. There’s so much conflicting information out there about which foods and vitamins are safe to consume during pregnancy. It can be a bit stressful, trying to decipher what’s legit versus the rumors, but I’ve gathered up nine easy and delicious recipes for breakfast that are totally safe to eat while you’re pregnant.

Breakfast During Pregnancy

breakfast during pregnancy, bowl of yogurt with oats and berries

Find out what to munch on in the morning with this complete breakfast guide for the expecting set.

Remember those days when you’d wake up, bounce out of bed, swig a cuppa joe and head out the door? Yeah, we barely remember, too. But when you’re pregnant, meals are important — including breakfast. 

Aim to start off the day with a plate that’s loaded with vitamins, minerals and fiber that keeps you, well, regular and fills you up with healthy energy. Sound like a tall order? So does assembling a crib, but don’t worry — somehow we all get there. Here’s what you need to know to start your day

Breakfast foods to eat during pregnancy

A morning meal, or a series of mini snacks depending on how queasy you feel, should star foods that check all of these boxes:

  • Fiber. Foods high in fiber help lower cholesterol, stabilize blood sugar, keep you feeling full for longer and prevent constipation. Since you need to aim for 25 to 35 grams of fiber per day, it’s essential to start at breakfast. Look for ingredients that offer several grams of fiber per serving, such as oats in cereal, chia seeds in smoothies, spinach in omelets, beans in burritos and high-fiber fruit to pair with yogurt (think raspberries, strawberries, blueberries and guava).
  • Protein. Each of your daily meals should contain protein (aim for at least 75 g a day), because your baby needs those amino acids to grow strong. Greek yogurt, cottage cheese, tofu, eggs, peanut butter, omelets with Swiss or Cheddar cheese and smoothies are all solid, tasty options.
  • Calcium. You need about 1,000 mg of calcium a day to help your baby’s bones grow and keep yours strong, so start off the morning with calcium-rich yogurt, cheese, fortified orange juice, sesame-seed bread, bean burritos, almonds, figs or scrambled tofu with spinach.
  • Whole grains. Feel full with these complex carbs, which are loaded with B vitamins, critical nutrients for baby’s growth. They also have healthy doses of fiber, iron and other minerals. Whole grains are easy to love, especially for those who have a delicate tummy, as they are fairly bland and filling. Try whole-wheat breads, cereals (choose ones with less sugar), oatmeal, granola and porridge with wheat germ.
  • Iron. As a pregnant mom, you’ll need about twice the amount of iron (27 mg a day) as nonpregnant women to supply oxygen to your baby. Iron-rich foods for breakfast include dried fruit, oatmeal, spinach, eggs, tofu and iron-fortified cereals.

Easy pregnancy breakfast ideas

Here are 5 easy breakfast ideas that combine sources of fibre, protein and fruits or vegetables to help you start your day right!

Porridge and fruit

Image of porridge bowl with frozen raspberries and banana on top

Sprinkle sliced banana or berries onto your porridge. 

If you don’t have much time in the morning, try making overnight oats the night before: 

  • Put the oats in a container and add milk, yoghurt and some sliced, frozen or dried fruit. 
  • Put in the fridge ready for the next morning. 

Use plant-based milk and yoghurt for a vegan-friendly option. 

Be aware that a standard serving size of oats is 30g which is about 2 to 3 tablespoons (dried). This doesn’t look like much, but when you add milk or water they expand more than you expect! 

Keep it simple with some toast and a glass of milk

Image of two slices of wholemeal toast and milk

If you are experiencing morning sickness, keeping it simple with toast is a winner. Bread contains carbohydrates to keep your energy levels up and is easy to nibble if you aren’t feeling hungry. Spread with peanut butter or marmite and add a glass of milk for a portion of dairy. 


Image of jug pouring smoothie into two glasses

Smoothies are perfect for a busy morning. You can keep your favourite chopped up fruits and vegetables in your freezer ready to add to your blender. Then just add some milk and plain yoghurt and blitz!

Scrambled eggs with a wholemeal bagel

Image of bagel topped with scrambled eggs and tomatoes

You can have lightly cooked eggs as long as they are Red Lion standard. Try scrambled eggs with grilled tomatoes and wholemeal bagel for a breakfast. This option includes nutrients, slow-release carbohydrates and plenty of protein! 

Yoghurt and toppings

Image of yoghurt in a bowl topped with chopped peaches

Top plain yoghurt with any fresh or tinned-in-juice fruit you have and add a handful of granola. Check food labels because some types of granola include a lot of added sugar!  

super-easy healthy breakfasts for pregnant women you can make in 15 minutes

Breakfast is the most important meal of the day, especially during pregnancy, when it’s even more important to make sure you’re nourishing your body. Eating breakfast can help with morning sickness since having food in your stomach is one of the strategies to combat nausea, and having that breakfast packed with nutrition will help your baby grow. A good breakfast for pregnant women has protein, calcium, fiber, and iron, and these all have additional vitamins to boot. Here are seven healthy recipes to add to your pregnancy grocery list that don’t take long to make.

Spinach-cheese egg scramble packed with protein and antioxidants

Pregnant woman making eggs

Eggs are nutrient-dense complete proteins and are safe to eat during pregnancy as long as you cook them thoroughly (don’t leave any runniness). They also have choline, vitamin B12, and antioxidants, which are all excellent for a healthy pregnancy. Scramble up your eggs with some greens and cheese for a delicious breakfast. Spinach is a prime pregnancy food because it contains folic acid, iron, calcium, and many vitamins. Choose a cheese made from pasteurized milk that you like and add it in for extra protein to keep you full longer.

Ginger blueberry whole wheat pancakes the whole family will love

Plate of heart-shaped pancakes for Valentine's Day

Keep it easy with a pancake mix, but choose one that is whole wheat and has protein added. Add to the batter by mixing in a teaspoon of ground ginger, a teaspoon of cinnamon, and a cup and a half of blueberries. Blueberries are nutrient-dense fruit with antioxidants and vitamins and ginger is an anti-nausea home remedy that can help with morning sickness. Drizzle with real maple syrup for sweetness.

Banana berry smoothie: Perfect for mornings when you feel queasy

Strawberry banana smoothie served as a Valentine's Day treat for breakfast

Get some blueberries or strawberries and now add banana, another powerhouse fruit filled with good nutrients for pregnancy. Blend with some protein powder to keep you full longer, and, of course, some ice and a liquid of your choice, like milk, non-dairy milk, or water.

Breakfast parfait: Packed with fiber, vitamins, and probiotics

Smoothie bowl

Layer or mix some Greek yogurt with granola and fruit for a nutrient-packed breakfast. Yogurt is a good source of protein and probiotics and the fruit will add even more nutrition while the granola brings the crunch. These are easy to make ahead and take out of the fridge when you’re ready in the morning. Add in chia seeds, lemon zest, honey, or maple syrup for some additional flavors.

Hearty avocado toast: A source of whole grains, vitamins, and protein

Avocado toast

Load up your whole wheat or multigrain toast with as many ingredients as it can hold. Spread some cream cheese right on the bread to start off with some creamy protein, and then add a bed of arugula or other greens under the sliced avocado (you can put one-half of an avocado per piece of toast). Avocado is a dream food for pregnancy because it is full of folate, healthy fats, potassium, fiber, and vitamins B5, B6, C, E, and K. Add some seeds like hemp seeds or chia seeds for extra vitamins and some dried cranberries or other fruit for sweetness. Every bite will be filled with nutrients and a variety of textures and tastes.

Ginger melon salad: Your go-to for B vitamins and vitamin C

Fruit salad

Breakfast can be as easy as chopping up some fruit. Fruit salad is a sweet way to get your vitamins without any vegetables, too. Add a half-tablespoon of minced fresh ginger into your chopped melon (think watermelon and cantaloupe together along with grapes or any other fruits you’d like) and toss. You can also add in mint, juice concentrate, and lime zest for even more flavor.

Carrot muffins: Easy on the tummy and great for breakfast to go

Four whole-grain muffins

Healthy muffins make a great pregnancy breakfast, and this carrot muffin recipe sounds delicious. Something about a home pastry just hits the spot, especially warm out of the oven. With ginger (our favorite morning sickness remedy), Greek yogurt for protein, and of course healthy carrots, this breakfast will keep you going for hours and make a good afternoon snack, too. The fruit salad, parfaits, and smoothies from above can all be eaten as leftovers later in the day as well.

Keeping up with your prenatal vitamins is wonderful, but getting additional amounts of those necessary vitamins through vegetables, whole grains, and fruits throughout the day helps your body (and baby!) absorb them even more. You’ll also feel great eating healthy and these quick breakfasts can power your walks and yoga to round out your strong pregnancy.

The Best Healthy Breakfasts to Eat During Pregnancy

Whether you wake up nauseous or ravenous, eating a healthy breakfast is super-important when you’re pregnant. These easy, mostly assembly-only breakfast options are full of essential nutrients that will keep you healthy and promote your baby’s growth — and get your day started right.

Green smoothie made with almond milk, Greek yogurt, kiwis, spinach and chia seeds

Green smoothie

How about a glass of superfoods in the morning? This smoothie is full of them starting with vitamin C from the fruit and protein and calcium from the yogurt. And you probably know how important it is to get plenty of folate in your diet during pregnancy. Leafy greens like spinach will do the trick. Chia seeds are a great plant source of Omega 3s, the beneficial fatty acids scientists suspect you need even more of now. To make this super-charged smoothie, blend together 1/2 cup of almond milk, 1/2 cup yogurt, a kiwi, a handful of spinach and a tablespoon of chia seeds.

Sliced boiled egg and mashed avocado on a wholegrain toast.

Toast with boiled egg

Start your day with a helpful dose of choline from eggs, a superstar nutrient for moms-to-be. Recent research shows that we may not be getting enough of it, so hop on the egg bandwagon: one egg yolk contains about one-fourth of the choline you need daily. It helps improve your brain function (so you will never forget to eat breakfast again) and takes care of your baby’s brain development, especially in the last trimester. And your tummy will thank you for the fiber from the whole-wheat toast and avocados.

Overnight Oatmeal With Walnuts and Apple

Apple Crisp Hot Cereal

Your mornings are crazy? That’s still no excuse to skip breakfast, especially with this easy option. Prepare this oatmeal the night before and enjoy it while packing your kids’ lunches or parked at your desk. Just mix 1/2 cup of rolled oats with 1/2 cup of milk in a mason jar, sprinkle with a tablespoon of chopped walnuts, and grate in half an apple. Shake, then leave in the fridge overnight, and, presto: Breakfast is served!

Egg, Bean, and Cheese Burrito

Egg and cheese burrito

If you are struggling to get enough vegetables during the day, try starting your day with a whole serving. This burrito is also a protein powerhouse. The eggs, beans and cheese will help you get the 25 additional grams of daily protein you now need. To prepare, spoon two scrambled eggs, two tablespoons of cooked beans (canned are fine), two tablespoons of grated hard cheese like cheddar, and a medium chopped tomato on a wholegrain tortilla. Season it with salt and pepper and roll up, folding in the top and bottom edges.

How to Eat Healthy During Pregnancy: Making a Healthy Breakfast

Whole Wheat Bagel, Cream Cheese, and Cooked Salmon

Wheat bagel and Cooked Salmon

Smoked salmon isn’t a good choice for moms-to-be because of the risk of listeriosis. But that’s no reason to miss out on salmon’s Omega-3 fatty acids. Those healthy fats are vital to your baby’s brain development! Choose a baked variety of the fish and enjoy it with cream cheese on your favorite bagel. Look for mini bagels, which are actually much closer to the correct serving size than the supersized coffee shop variety. If you can find a whole-wheat variety, you’ve scored another nutritional bonus for you and your baby.

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