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13 Vegan Pregnancy Snacks Packed with Protein, Power, and Pleasure

written by Jen Brady  |  updated May 11, 2023

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Hello vegan friend and congrats on your pregnancy! Aside from my nauseous first trimester, “always hungry” was a good way to describe my pregnancies. Through trial and error, I discovered some pretty awesome healthy vegan pregnancy snacks.

You might be surprised at how much protein you actually need during pregnancy, and it can be challenging if you’re plant-based. This study shows 79g – 108g of protein per day is ideal depending on the stage of pregnancy.source That’s a lot!

Ideally, you’ll get this protein through whole food sources, but supplementation may be necessary.

If it’s a packaged product, I focus on these things:

  • Fiber
  • Sugar
  • Protein
  • Non-GMO
  • Ingredient list

Disclaimer time: Although I studied holistic nutrition, I’m not a doctor or a biochemist. I research ingredients because we all need to look out for ourselves. My goal is to choose what I believe is “safer” based on what I discover. If you have any concerns about the products below or any others, please ask your doctor or midwife.

The list below is divided into 3 sections:

Let’s dig in.

Simple Vegan Pregnancy Snacks

1. Banana & Almond Butter


Healthy Pregnancy Snacks banana almond butter

I love the banana and almond butter snack because it’s quick with no cutting involved.

Raw almond butter can sometimes be a bit dry, but pair it with a banana and you’ve got the perfect combo.

Although bananas are a bit high in sugar, they’ll kick that sweet craving with a natural source. And, the almond butter will help keep your blood sugar level from spiking.

This yummy combo is packed with healthy fat, fiber, protein, iron and potassium.

Grab the raw, organic almond butter on Amazon here.


  • 1 banana
  • 1 TBSP almond butter

2. Organic Walnuts


NOW Organic Raw Walnuts healthy pregnancy snacks

Here’s another one without much prep.

What’s so great about walnuts? The Omega 3:6 ratio. Most standard diets aren’t getting nearly enough Omega-3 fats. Walnuts will help you get them back in balance. They can also help you stay full after eating fewer calories.

I always go for raw and organic with nuts. They don’t have any extra added oils.

INGREDIENTS TIP: Added oils can be a sneaky ingredient — most of them are cheap oils that aren’t good for you.

If you’ve got the time, roast these on a pan and add a little salt. Do a few servings and they’ll be ready for you later.

You can get raw organic walnuts on Vitacost here. You can also get these walnuts on Amazon here.

3. Muesli with Vegan Yogurt


Healthy Pregnancy Snacks muesli yogurt
Healthy Pregnancy Snacks organic muesli cereal

Muesli is a perfect breakfast, but it can also be an awesome snack.

This organic muesli has zero added sugar but you get a bit of natural sweetness from the raisins.

The ingredients are organic and simple with no junk added: oats, raisins, almonds, flax seeds, cashews, and pumpkin seeds.

This gives you a nice hit of healthy fat, fiber, protein and iron.

The almonds and cashews give it a nice crunch. I enjoy with vegan yogurt or milk. Top with fruit for even more nutrients.

You can get guud muesli on Amazon here.

4. Toast


toast first trimester pregnancy snack
Thanks for the photo Denis Tuksar

I love toast because it’s so versatile and you can top with whatever you’re craving.

Since most diets contain more than enough wheat, I always buy gluten-free bread like millet for grain variety.

Top with ghee, fruit spread, extra virgin olive oil, nut butter, chia seeds or hemp hearts for some extra protein and nutrients.

Packaged Vegan Pregnancy Snacks

5. ALOHA Organic Protein Bars


For an on-the-go snack between meals with high protein, high fiber, low sugar and zero natural flavors, go with ALOHA Organic Plant Based Protein Bars.

This bar got me through the occasional midnight pregnancy craving when I was way too tired to put together a snack.

They’re also a great option postpartum while nursing, as you can replenish those precious calories that are quickly sucked away.  

The dark chocolate, rich peanut butter and a bit of sea salt will satisfy a few cravings (without the bad stuff).

Certified B Corp, vegan, non-GMO and organic.

You can get ALOHA Organic Bars on Amazon here.

6. Vegan Hu Crackers


Hu crackers for preganncy

Part of Hu’s mission is they “help people get back to human.”

Their goal is to combine high-quality ingredients with great taste. And they deliver (from crackers to cookies to chocolate, yum).

You’ll pay a prettier penny for these, but you may end up eating less as their nutrition facts are superior.

You can get Hu crackers on Vitacost here, on Amazon here, or order directly from Hu here.

7. Vegan Mary’s Gone Crackers


Marys Gone Crackers Box Healthy Pregnancy Snacks

Craving something crunchy? Take a hard pass on that bag of Cheetos or Doritos.

Mary’s Gone Crackers does it right. Free of sugar, natural flavors, and gluten. And so delicious you’ll need to hide the package from yourself.

These crackers have a great balance of fat, fiber, and plant-based protein, keeping you full and satisfied until your next meal.

The ingredients list is short and organic. It includes organic tamari, which hits the salt craving without a gross amount of sodium.

Snack on them alone or top them with a bit of hummus, vegan cheese, cucumbers, or whatever else you might find in your fridge.

I talk about all the best crackers for pregnancy here.

You can get Mary’s Gone Crackers on Vitacost here or on Amazon here.

8. Truvani® Vegan Protein Powder


Truvani protein powder for pregnancy

No blender needed for this protein powder. Add it to a glass of water and stir. And it’s tasty!

Truvani® Plant Based Protein Powder is USDA Certified, non-GMO, vegan and free of dairy, soy and gluten.

Another reason I love is it only has 6 ingredients.

Get on Amazon here.

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Vegan Snack Recipes

9. Vegan Zucchini Bombs


Healthy Pregnancy Snacks zucchini bombs
zucchini bombs healthy pregnancy snacks nutrition facts

If you’ve got a little time to chop and bake, these zucchini bombs will satisfy sweet, salty and savory cravings. They’re packed with fiber, protein, and also have a nice amount of calcium and iron.

These bombs really are well, you know. Not only a great snack, but I’ve been known to have them for a quick lunch or dinner as well.

PREGNANCY TIP: This study concluded “choosing organically grown vegetables during pregnancy was associated with reduced risk of pre-eclampsia.” Go organic when you can.


  • 1/2 medium zucchini
  • Handful of cherry tomatoes
  • 1 oz. of good melting vegan cheese
  • 1 Tbsp. of extra virgin olive oil


  1. Slice zucchini about 1/2 inch thick and place them on baking pan.
    (You want them to be bite-size rounds, so if it’s a large zucchini you may need to slice the rounds in half.)
  2. Slice the cherry tomatoes in half and put one on each zucchini piece.
    (Grape tomatoes and larger tomatoes can also work — just cut them smaller.)
  3. Cut cheese into small blocks and place them on top of the tomatoes.
  4. Cook at 350º in oven or toaster oven for 10 minutes.
  5. Drizzle with extra virgin olive oil.

Recipe alternative: Replace the cheese with refried beans (spread under the tomatoes).

10. Vegan Homemade Crackers


homemade crackers for pregnancy

If you’ve got a little time, are you up for making your own crackers?

It may sound daunting, but the ingredients are few and it beats a packaged product any day.


  • 2 cups of flour (I use Jovial organic einkorn flour)
  • 1 tsp. of sugar
  • 2 tsp. of sea salt
  • 3 Tbsp. of extra virgin olive oil
  • 2/3 cup of water
  • Organic hemp seeds
  • Optional toppings: pepper, fennel, dill, rosemary, onion powder, garlic powder, chili powder.


  1. Whisk the dry ingredients in a large bowl (flour, sugar and salt).
  2. Add the oil and water and mix until it becomes a dough. If it’s too dry, add a little water. If it’s too sticky, add a little flour.
  3. Place dough onto a lightly-floured surface. With a rolling pin, flatten to about 1/8″ thickness.
  4. Press hemp seeds onto top and add other optional toppings.
  5. Cut the dough into desired cracker size (I use a pizza cutter).
  6. Transfer to a lightly-floured baking pan (or use parchment paper). Prick the tops of crackers a little with a fork so bubbles don’t form.
  7. Cook in 400º preheated oven for 10-15 minutes (look for browning on the sides).
  8. Let cool and store in an airtight container.

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11. Vegan Stove-Top Popcorn


Healthy Pregnancy Snacks stove top popcorn

Don’t settle for microwave popcorn. You might also be consuming TBHQ, low-quality oil, and flavoring.

Seriously, the typical ingredients in a bag of microwave popcorn just aren’t great for human consumption.

PREGNANCY TIP: Don’t zap that popcorn. The microwave bags can contain PFAS, which can have adverse pregnancy outcomes.

Make your own stovetop almost as quickly as the crappy bag variety.

Use avocado oil because it’s healthier than most and has a high smoking point.

Save by buying organic popcorn kernels in bulk.


3 TBSP of avocado oil
3 TBSP organic nutritional yeast flakes
1/3 cup organic popcorn kernels


  1. Heat the oil in a 3-quart saucepan on medium high heat.
  2. After it starts to get hot, put the kernels in and cover. Shake the pan around a while on the burner.
  3. Try to keep the lid slightly ajar to let the steam from the popcorn release. Once the popping slows down, take off heat and dump into a bowl.
  4. Mist a little extra virgin olive oil or apple cider vinegar and add nutritional yeast flakes. Other topping ideas: paprika, cinnamon, chives, onion powder, sea salt, pepper, parsley, dill, rosemary, garlic powder, cayenne, cumin, chili powder, hot sauce.

This makes enough for two servings; store in an air-tight container and it’ll stay fresh for a few days.

MY FAVE TOPPINGS: A spritz of apple cider vinegar and organic nutritional yeast flakes (for a cheesy flavor).

You can get the avocado oil, organic popcorn kernels, apple cider vinegar and nutritional yeast flakes on Amazon here.

12. Vegan Roasted “Cheesy” Chickpeas


These will take a little more effort than the popcorn, but are worth it for their protein-packed yumminess. Makes about three servings.


2 cups chickpeas (canned or pre-cooked if buying raw)
2 Tbsp. avocado oil
1 Tbsp. organic nutritional yeast flakes
1/2 tsp. sea salt
1/2 tsp. garlic powder


  1. Preheat oven to 400°.
  2. Rinse, drain and dry the chickpeas.
  3. Toss with oil, yeast flakes, salt and garlic powder.
  4. Spread on a baking pan (parchment paper optional).
  5. Bake for about 30 minutes or until crispy.

Store in an air-tight container at room temp and enjoy this snack for a few days.

MAKE IT SPICY: Add some cayenne, chipotle, or chili powder (or all three) with the nutritional yeast flakes. I also like to drizzle a little hot sauce.

You can get avocado oil, organic chickpeas, and nutritional yeast flakes on Amazon here.

13. Smoothie


strawberry smoothie first trimester snack
Thanks for the photo Denis Tuksar

The classic smoothie is always a great snack.

You’ll want a good mix of protein, fat and fiber.

Here’s a recipe I love but substitute with whatever you have in the fridge (and whatever you can stomach):

PREGNANCY TIP: This study concluded “choosing organically grown vegetables during pregnancy was associated with reduced risk of pre-eclampsia.” Go organic when you can.


  • 1 banana
  • A handful of strawberries with tips cut off
  • 1 Tbsp. peanut butter
  • 1/4 cup unsweetened coconut
  • 1 cup of non-dairy milk (water works too)
  • Handful of ice cubes


  1. Place all ingredients into blender.
  2. Blend until smooth.
  3. (Hopefully) enjoy.

How to Save Money on Vegan Pregnancy Snacks

how to save money healthy pregnancy snacks

1. Join TopCashBack. It’s free and the savings add up fast. Vitacost is on there and it’s often up to 6% cashback. It’s easy to redeem as well.

2. Use Honey. Forget trying to look up coupon codes. Use Honey and it’ll find the best usable codes when you go to checkout. I’ve saved hundreds.

3. Vitacost. No membership fee and there’s always a coupon code. Use TopCashBack and Honey with Vitacost, and your diaper savings are huge.

Vegan Pregnancy Snack FAQ

Are All Vegan Cheeses Safe During Pregnancy?

Yes, both hard and soft vegan cheese is safe to consume during pregnancy because it doesn’t contain potentially unpasteurized dairy milk. Go with a trusted brand that’s organic and doesn’t contain unnecessary fillers.

Is Vegan Cream Cheese Safe During Pregnancy?

Yes, vegan cream cheese is safe to eat during pregnancy. Always choose non-GMO and preferably organic (I love Miyoko’s).

Is Vegan Mayo Safe During Pregnancy?

Yes, vegan mayonnaise is safe to consume during pregnancy. Choose non-GMO with good ingredients. My favorite vegan mayonnaise is Veganaise (which tastes similar to Miracle Whip).

That’s all mamas, hope this helps! Congrats on taking one more easy step toward living a greener life for you and baby.

Peace love & baby kicks.

Care to share?

Jen Brady author crunchy mama illustrationToday Parenting Team Contributor

About the Author

Jen Brady — Chief Green Mama
Mom of two. Wife of one. Holistic nutritional consultant. Amateur biohacker. Guide of the Green Yourself Pregnancy Challenge. Author of the Green Your Baby Registry Guide.

I'm wild about pregnancy and babies (in a sane way) and I need to steer you away from harsh chemicals and hormone disruptors. Stick with me to keep it lean and green.

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