Looking for some healthy breakfast ideas for pregnancy? We've got got you covered. We're sure you've heard that time-old saying about breakfast being the most important meal of the day, and this is even truer during pregnancy.
If you don't normally eat breakfast, you should definitely start now you're eating for two and there's loads of simple and nutritious healthy breakfast ideas for pregnancy out there to make sure you're getting all the goodness each morning. Eating a healthy breakfast gives you all the nutrients you need to get the day going, and during pregnancy, you're even more likely to need that energy boost.
It can also be a bit of a minefield, knowing what you can and can not eat during pregnancy. Here's some healthy breakfast ideas for pregnancy that are safe to eat in any trimester, as well as a breakdown of what a healthy breakfast during pregnancy could look like.
What should a healthy breakfast during pregnancy include?
Eating a healthy breakfast during pregnancy is so important. The NHS recommends including foods like fortified cerEals, eggs, milk, yogurt, fruit and vegetables. Focus on whole grains, fibre-rich options, and lean protein sources. A healthy breakfast during pregnancy should be able to hit the spot and fill you up until your next meal. Simple wins that can elevate your normal breakfast pre-pregnancy can include adding berries, banana or apple to your porridge or cereal or adding spinach, tomatoes or mushrooms to your scrambled eggs or omelette. You should prioritise foods that contain protein, fibre and essential nutrients such as calcium and iron.
Protein
Key in helping your body grow, repair and can even help you feel fuller for longer. Good sources of protein include:
• Eggs
• Seeds and nuts
• Yoghurt
• Milk
Fruit or veg
These will contain fibre, vitamins and minerals and are great for adding to your breakfast or chucking them into a blender and whizzing into a smoothie. Sources include:
• Bananas
• Apples
• Berries
• Mushrooms
• Tomatoes
• Spinach
Carbohydrates
Carbs are essential to give us that energy which helps to fuel us through the day. Below are some good carb options to eat during pregnancy:
• Oats
• Wholegrain bread
• Low sugar cereal that's high in fibre
To help get your day off to a good start, we've found these recipes and inspiration, full of vitamins and minerals and all that good stuff that you and your bump need. Plus, a lot of these recipes will keep your cravings at bay as there's loads of different options to choose from.
11 healthy pregnancy breakfast recipe ideas
11. Wholewheat pancakes with blueberries
Start your day right and increase your fibre intake at breakfast with some tasty pancakes made with wholewheat 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.
For a bit of a treat, also try these buttermilk pancakes with berry compote.
10. 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 harden in the fridge. It’s perfect for when you need a quick and easy breakfast or energy-boosting snack.
9. 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.
8. Mango and wheatgerm smoothie
Chop up a mango, add a cup of plain low-fat yogurt, one tablespoon of wheatgerm and two tablespoons of orange juice and blitz in a blender. The mango contains enzymes which aid digestion, while the yogurt provides calcium to help your baby’s bones grow strong. And wheatgerm helps increase stamina and builds muscle for energy.
If you’re suffering with 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.
7. 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, soya or almond milk. In the morning, grate a raw apple into it, stir in some natural yogurt 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 they provide fibre, iron, and calcium.
6. 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. You could also try adding some halloumi to this dish, but watch out for the salt content.
5. Sardines on toast
Ok, so fish for breakfast may be one of your stranger cravings, but sardines are rich in omega-3 fatty acids which help with your baby’s brain development. Gently heat up 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.
4. 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!
3. 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.
2. Buckwheat granola
This gluten-free grain is perfect if you’re intolerant to wheat. It has a low glycaemic index so 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.
1. Kedgeree
Make this classic breakfast 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. You can even up the spice if you’re looking to try to kick off labour as your near your due date. You can add eggs for extra protein if you wish.
Healthy breakfast ideas for pregnancy FAQs
What is the best healthy breakfast when you're pregnant?
There's 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 yogurt 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 yogurt.
Do I need to eat breakfast in the morning when pregnant?
Sometimes, especially if you're suffering with 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 to avoid snacking on foods that are high in fat and sugar.
Stephanie 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.