Nourishing your body while navigating cravings, nausea, and heartburn during pregnancy can seem like an Olympic sport. Your hunger cues increase as your baby grows inside you, but space becomes limited, making tolerating wholesome meals in your third trimester challenging. This means you may consume (and enjoy) smaller, more frequent meals or snacks throughout the day. However, you might not be sure what pregnancy snacks keep well in your purse or which are nutritious and tolerable during pregnancy.
As a registered dietitian and mama with a second on the way, I’ve put together my list of the top 22 pregnancy snacks that are easy to travel with in your purse and can satisfy those pregnancy cravings (while keeping your blood sugar in check and preventing you from feeling overly full). These snacks provide a good balance of protein and pregnancy essential nutrients and are convenient to carry around. Plus, we all know purse space is precious; these snacks only take up as much space as your wallet or less!
Pregnancy Snacks To Keep In Your Purse
Here’s my list of the 22 best pregnancy snacks:
1. Protein Bars
This well-known snack is easy to keep in your purse and provides a good punch of protein to keep you fueled all day! However, many protein bars get a bad rep for their high sugar content or additives.1 When buying them, look for whole food ingredients and natural sugar alternatives, such as monk fruit extract, date syrup, or honey. Aim for at least 8 grams of protein, 3-5 grams of fiber, and less than 13 grams of sugar. Here are a few of my favorites: RXBAR Protein Bars, Mama Bars, Aloha Bars, and Primal Protein Bars! Or better yet, make your own!
2. Beef Jerky/Meat Sticks
Grass-fed meat sticks are the perfect portable snack for your purse during pregnancy! They take up about the same space as a pen and don’t need an ice pack or fridge. They’re also protein-rich and a great way to satisfy those salty pregnancy cravings!2
3. Nuts
Raw, roasted, or salted nuts (almonds, cashews, peanuts, etc.) are an excellent source of fiber, protein, and healthy fats that will keep you fueled.3 Looking to satisfy those sweet cravings? Pair nuts with berries, clementines, kiwis, grapes, cherries, or your favorite fruit!
4. Single-Serving Nut Butter
Nut butter is rich in healthy fats and protein to satisfy you.4 My favorite combos are peanut butter with apples, almond butter with dates (especially for weeks 36 and beyond!), and sunflower seed butter with bananas.
5. Seeds
Seeds, such as pumpkin seeds and sunflower seeds, are excellent sources of vitamins, minerals, and healthy fats crucial for a healthy pregnancy.5
6. Roasted Chickpeas
These are excellent sources of iron and folate, which you need in increased amounts during pregnancy.6,7 This salty snack is fun to crunch on all day, especially for mamas experiencing nausea or heartburn who cannot tolerate large portions.
7. Dried or Roasted Edamame
This is another salty, crunchy snack to enjoy all day. Edamame is an excellent source of pregnancy essential nutrients, including protein, folate, B6, and vitamin E.8
8. Cheese Sticks
These are quick and easy to grab, plus they’re high in calcium and protein.9 Pair cheese sticks with a clementine or kiwi to satisfy that pregnancy sweet tooth!
9. Hard-Boiled Eggs (When Stored Properly)
Easy to make and store in your fridge for a quick grab-and-go snack, hard-boiled eggs are packed with protein, choline, and other pregnancy-essential nutrients.10 Ensure you eat this snack within two hours of leaving your fridge!
10. Protein-Packed Trail Mix
Make your own trail mix with nuts, seeds, granola, dark chocolate chips, and dried fruits to limit any additives or added sugars in pre-made options.
11. Clementines
These citrus fruits are a good protein, magnesium, healthy fats, and vitamin C source.11,12
12. Single-Serving Guacamole or Sliced Avocado With Crackers or Raw Veggies
Rich in folate and healthy fats, avocados (and guacamole) are the perfect pregnancy snack!13 Pair with your favorite cracker or raw veggies for added crunch and fiber.
13. Single-Serving Hummus With Crackers or Raw Veggies
A good source of protein, fiber, folate, and iron, hummus is also an excellent snack choice during pregnancy.14 Dip your favorite pita chip or cut-up vegetables to satisfy those salty and savory cravings.
14. Protein-Packed Muffins
Make supermom muffins filled with veggies, fiber, protein, and healthy fats for a well-balanced, on-the-go pregnancy snack!
15. Homemade Energy Bites/Balls
No-bake power protein energy bites give you that added boost of energy you might need to help you get through the day without the blood sugar spike (and crash later on in the day).15
16. Single-Serving Popcorn
Popcorn is an excellent source of fiber and another snack that satisfies those salty cravings.16 The iodine in salt is also an essential nutrient needed during pregnancy.17
17. Single-Serving Greek Yogurt or Yogurt Pouches
Probiotics, protein, and more!18,19 Although you need to pack this snack as you head out the door, it’s excellent for nourishing your gut and meeting those increased protein needs as your belly (and baby) grow!18,20
18. Peanut-Butter-Filled Pretzels
This pretzel snack can help replenish your salt and protein stores, especially in the hot summer!21
19. Veggie Wraps
Roll up some roasted (or raw) veggies with hummus or cheese in a tortilla. Pack it in a glass container in your fridge, and it’s ready to grab and go!
20. Chia Pudding
For mamas struggling with pregnancy constipation, this one’s for you!22 Make chia pudding and store it in a mini mason jar for a quick and easy on-the-go snack packed with protein and fiber. Want a non-perishable option? Mamma Chia Organic Chia Squeeze is my go-to!
21. Overnight Oats
This is another option you can prep, store in a mini mason jar in your fridge, and grab on the run. Oats are rich in fiber, folate, and B vitamins to nourish a healthy pregnancy.23
22. Cottage Cheese With Fruit
Packed with protein and calcium to help your baby’s bones develop and grow, cottage cheese topped with fresh fruit or nuts can be stored in a mini mason jar for an on-the-go snack.24 Consume within two hours of leaving your fridge!
So, there you have it, my list of the best snacks to pack in your purse during pregnancy! Not only are they easy to travel with, but they are also well-tolerated and can satisfy those salty and sweet pregnancy cravings. Bulk order the non-perishables or prep these pregnancy snacks to take with you on the go and help you feel satisfied (but not overly full) all day. Happy snacking!
