Sticking to a healthy diet while pregnant should be high on your agenda, but we know that those good intentions can sometimes fall to the wayside.
A good place to start is breakfast. Certain nutrients are important during pregnancy to ensure everything ticks along nicely. If you don't normally eat breakfast, now is a good time to start. There are lots of simple and nutritious healthy breakfast ideas for pregnancy to make sure you're getting those good nutrients in your body from the start of the day.
Admittedly, knowing what you can and can't eat during pregnancy can be a bit of a minefield, so here are some healthy breakfast ideas for pregnancy that are safe to eat in any trimester.
What should a healthy breakfast during pregnancy include?
The NHSrecommends including foods like fortified cereals, eggs, milk, yoghurt, and fruit and vegetables. Focus on whole grains, fibre-rich options, and lean protein sources. A healthy breakfast during pregnancy should be able to fill you up until your next meal, so some of these superfoods could help you on your journey.
Simple wins that can elevate your normal breakfast pre-pregnancy include adding berries, banana or apple to your porridge or cereal or adding tomatoes or mushrooms to scrambled eggs or some spinach and sweet potato to a breakfast frittata. Remember to prioritise foods that contain protein, fibre and essential nutrients such as calcium and iron. You can even try adding a glass of milk to your meal - it can be that simple!
Protein-rich options
Key in helping your body grow, repair and can even help you feel fuller for longer. Good sources of protein include:
Eggs - Scrambled or omelette are easy wins. If you're not a fan or are vegan or vegetarian, consider a breakfast burrito with scrambled tofu and some of your favourite veggies.
Seeds - Sprinkle these over your cereal or porridge.
Nuts - You can add a handful to homemade muesli or eat a few on the side. You can also opt for nut butter, whether that's peanut or almond butter. Slather it on toast, celery or over your pancakes.
Greek or natural yoghurt - Top up plain yoghurt with any fresh fruit you have.
Milk - Have it with cereal or muesli, or just drink a glass of milk. Almond, oat or soya are good alternatives for vegans.
Fruit or veg
These will contain fibre, vitamins and minerals and are great for adding to your breakfast. Think about:
Bananas - Blending them into smoothies or mashing a few up with your Weetabix.
Berries - Simply throw a few over your cereal or porridge, or add them to a smoothie.
Avocado - Mash some over your toast or add to a green smoothie with spinach.
Dark leafy green - Spinach, kale, and broccoli can all be thrown into a breakfast frittata.
Sweet potato - Great for vitamin A, these can be added to a breakfast burrito.
Carbohydrates
Carbs are essential to give us that energy which helps to fuel us through the day. Think about eating:
Oats - Serve with fruit or nuts, or make your own muesli.
Wholegrain bread - Spread with some nut butter.
Low sugar cereal - Look for ones that are high in fibre.
Healthy pregnancy breakfast recipe ideas
To help get your day off to a good start, we've found some recipes and inspiration, full of vitamins and minerals and all that good stuff that you and your bump need.
Wholewheat pancakes with blueberries
Start your day right and increase your fibre intake for breakfast with some tasty pancakes made with whole wheat flour. The blueberries add a vitamin C boost for a healthy immune system. You can also use half whole wheat and half all-purpose flour. Try these buttermilk pancakes with berry compote for a real treat.
Granola breakfast bar
Toast oats, flaked almonds, sunflower seeds, and quinoa seeds, mix with dried cranberries, brown sugar, melted butter, cinnamon, and honey, and squash together into a tray. Then leave to harden in the fridge. It’s perfect for when you need a quick and easy breakfast or energy-boosting snack.
Avocado on toast
Mash up a ripe avocado onto some wholewheat toast for a vitamin E hit that will help keep skin healthy. Squeeze with lemon so it keeps its colour – and you get vitamin C to boot. It’s also rich in plenty of healthy, energy-boosting fats that pregnant women need. For a B-vitamin boost, spread the toast with Marmite, too.
Mango and wheatgerm smoothie
Chop up a mango, add a cup of plain low-fat yoghurt, one tablespoon of wheatgerm and two tablespoons of orange juice and blitz in a blender. The mango contains enzymes which aid digestion, while the yoghurt provides calcium to help your baby’s bones grow strong. Wheat germ helps increase stamina and builds muscle for energy.
If you’re suffering from morning sickness, add a few slices of fresh, peeled ginger. It’s been used for centuries to aid digestive problems and nausea. Read more smoothie recipes to boost energy, aid digestion, and nourish your bump.
Bircher muesli
If you want something lighter than porridge, try bircher muesli. Simply soak whole rolled oats overnight in either milk, unsweetened apple juice or, if you want to go dairy-free, use soya or almond milk. In the morning, grate a raw apple into it, stir in some natural yoghurt and top with fresh berries. The energy in the oats will be released slowly, so you won’t get any highs and lows mid-morning, meaning you’ll be less tempted to reach for the office biscuit tin. You could also add some chia seeds - they are an excellent source of omega-3 fatty acids, rich in antioxidants, and provide fibre, iron, and calcium.
Baked eggs with tomatoes and chilli
For a wake-up kick, slowly cook drained tinned tomatoes, garlic and chilli until it’s thickened. Add in chunks of wholemeal bread so that they start soaking up the tomato juice. Crack a couple of eggs on top and sprinkle with pieces of feta cheese. Place the pan under the grill until the eggs are cooked through. Tomatoes are rich in vitamin C, which is needed to absorb iron and vital for helping your baby grow.
Sardines on toast
One for those with strange fishy cravings. Sardines are rich in omega-3 fatty acids, which help with your baby’s brain development. Gently heat some tinned fillets in the oven until warmed through, place on toasted ciabatta and sprinkle with fresh chilli and parsley and a drizzle of olive oil. Sardines are safe and recommended during pregnancy. They are a good source of omega-3 fatty acids, which are important for the baby's brain development. You should aim for two portions of oily fish per week, including sardines, as part of a healthy diet, and breakfast is a great time to eat them.
Muffins
These apple bircher muesli muffins from Rosie Letts Nutrition are packed with fibre, slow-release glucose and cinnamon, which keeps energy levels steady through the day. Porridge oats are high in vitamin B6, which reduces sickness, and they are also really easy to take with you if you need breakfast on the go.
Simply mix the oats, raisins, yoghurt, eggs, seeds, baking powder, oil, honey, vanilla extract and cinnamon together in a bowl. Leave them for the oats to soften, which should take around 10 minutes. Then add the apple, its juice and the flour and mix all together. Voila!
Healthy baked beans
Yes, it’s tempting to open up a tin of Heinz, but you can also make your own healthy beans, without all the added sugar and salt. Simply cook some dried cannellini or haricot beans with tinned tomatoes, peppers, garlic and cider vinegar. A great source of fibre to keep your digestion healthy in pregnancy.
Buckwheat granola
This gluten-free grain is perfect if you’re intolerant to wheat. It has a low glycemic index, so it releases energy slowly, so you can keep going through the morning. Make your own by mixing buckwheat groats with porridge oats, seeds and nuts, plus a little honey and oil. Put in a baking tray and pop into a low oven, stirring often. Add dried fruit once baked.
Kedgeree
Make this classic Kedgeree dish with smoked haddock and curry spice. Use brown rice as it’s rich in B-vitamins, which your body needs to get energy from food. Start by hard-boiling two eggs and poaching your smoked haddock fillets. Sauté a chopped onion with mild curry powder until fragrant. Add the rice and some veggies. Flake the cooked haddock into the pan and mix gently, and add a squeeze of lemon. Increase the spice level if you’re looking to try to kick off labour as you near your due date.
Healthy breakfast ideas for pregnancy FAQs
What is the best healthy breakfast when you're pregnant?
There are loads of healthy breakfast options to try when you're pregnant, as we've already mentioned in this piece. Many choices are typical breakfast ideas, such as yoghurt or scrambled eggs on toast, but elevated to include even more nutrients. This could include adding spinach and tomatoes to your scrambled eggs or berries and seeds to your usual yoghurt.
Do I need to eat breakfast in the morning when pregnant?
Sometimes, especially if you're suffering from nausea or morning sickness, eating breakfast in the morning when you're pregnant is the last thing you want to do. If you can, you should try and eat breakfast when pregnant, even if you can only manage small amounts some days. Try to have a healthy breakfast every day, because this can help you avoid snacking on foods that are high in fat and sugar.
About the author
Stephanie Spencer is the Hub Editor of Motherandbaby.com and has recently welcomed her first baby. With a digital publishing career spanning over 10 years, starting out as an editorial assistant on medical journals and moving onto become a news writer and features editor, Stephanie started at Bauer Publishing in 2019 and began working for Mother&Baby in 2020.