What to Eat for Breakfast When You’re Pregnant: 14 Ideas and Recipes

Starting off the day with a nutritious breakfast is one of the best ways of staying healthy and ensuring your little one continues developing well. With so many strict dietary requirements during pregnancy, choosing what to eat for your first meal of the day can feel overwhelming.

Before you chug your body weight in coffee—something you should avoid while you’re pregnant, by the way—here’s everything you need to know about crafting delicious and nutritious breakfasts, plus 14 ideas and recipes to kickstart your day.

It’s not for nothing that breakfast is called the most important meal of the day. A nutritious breakfast comes with plenty of benefits, such as:

• Giving you an energy boost: Your body needs fuel to start the day after a night without nutrition. Eating a healthy breakfast also gives you the energy you need to combat excessive fatigue, one of the most common pregnancy symptoms. 1
• Stopping you from overeating: Trying to keep yourself from clearing out the cookie jar? Start your day with a nutritious meal to stop yourself from unhealthy snacking and keep your weight gain in check (although it’s fine to eat healthy pregnancy snacks in moderation). 2
• Managing nausea: If you’re battling the dreaded morning sickness, eating small, frequent meals, starting with a gentle breakfast, can ease your symptoms. 3
• Supporting your health: Eating well-balanced meals can also lower your risk of conditions like gestational diabetes, high blood pressure (preeclampsia), and even cardiovascular disease. 4

Nutrients to prioritize

If you cook your own breakfast, it’s a great opportunity to load up on all the vitamins and minerals your baby needs. These include:

• Vitamin C: This well-known vitamin aids iron absorption and supports immune function. Sources include citrus fruits, tomatoes, and strawberries.
• Folate/folic acid:  This extremely important nutrient helps prevent spine and brain birth defects (e.g., neural tube defects), as well as support placenta development. Sources: prenatal vitamin with at least 400 mcg of folic acid, fortified grains/cereals, peanuts, and leafy greens. 5
• Iron: Helps your red blood cells deliver oxygen to your growing fetus. Sources: lean red meat, poultry, fish, dried beans, and iron-fortified cereals. 6
• Omega-3 fatty acids: This is important for your baby’s brain and eye development. 7
• Calcium: Strengthens your own teeth and bones and your baby’s growing skeleton. Sources: dairy products, sardines, and deep green leafy vegetables. 8
• B vitamins (B16 and B12): Helps convert food into energy and supports your baby’s nervous system. Sources: meats (especially liver and ham), poultry, fish, milk, and whole-grain cereals. 9
• Vitamin D: Builds your fetus’s bones and teeth. Also promotes healthy skin and eyes. Sources: salmon, eggs, fortified foods (e.g., milk), and sunlight (in moderation, with proper protection). 6

Remember those food group charts from school? Well, a balanced breakfast should incorporate elements from all of them.

Fiber-rich carbohydrates

These foods provide sustained energy and support your digestive health. To regulate your blood sugar and prevent constipation, aim for 25–35 grams of fiber daily. 10

Sources of healthy carbs include:

• Whole-wheat bread, quinoa, buckwheat, oats, millet
• Low-sugar, high-fiber cereals
• Legumes (lentils, chickpeas, black beans)

Protein

Protein supports fetal growth, repairs tissues, and helps keep you full longer. Try to get at least 75 grams of protein daily. 11 Look out for:

• Eggs, Greek yogurt, cottage cheese
• Plant-based options like tofu, beans, nuts, seeds
• Nut butters (almond, peanut, cashew)
• Lean meats
• Fatty fish

Fruits and vegetables

Eat a variety of veggies and fruits to ensure your pregnancy diet includes essential vitamins, minerals, and fiber:

• Berries (blueberries, raspberries, strawberries)
• Leafy greens (spinach, kale)
• Bananas, apples, mangoes
• Avocados for healthy fats

Healthy fats

These foods help absorb fat-soluble vitamins and support your baby’s brain development: 12

• Avocado, olive oil, nuts, fatty fish (sardines, salmon)
• Chia seeds, flaxseeds, sunflower seeds

Combining these components can create a breakfast that’s not only delicious but also supports a healthy pregnancy.

Now that we’ve covered the basics, let’s dive into a few specific breakfast ideas that are healthy while also being quick and easy to prepare:

5 simple and fast options

Here are 5 quick and easy ideas for when cooking an elaborate breakfast is the last thing on your mind:

• Overnight oats: Leave rolled oats, milk (dairy or plant-based), Greek yogurt, and fruit in the fridge overnight. Add chia seeds for an omega-3 boost. 13
• Toast with nut butter and banana: Top whole-wheat toast with almond, peanut, or cashew butter, banana slices, and cinnamon.
• Yogurt parfait: Alternate layers of Greek yogurt with berries and low-sugar (less than 10 g sugar per serving) granola for a great source of protein, calcium, and vitamins.
• Smoothies: Blend fruits, veggies, yogurt, milk, and a protein source (protein powder or nut butter). Adding ginger can help kick your nausea if morning sickness has got you down. 14
• Scrambled eggs with veggies: Scramble a few eggs with spinach, mushrooms, and tomatoes. Serve with whole-wheat toast.

5 more filling & flavorful choices

If you’d prefer a heartier breakfast, here are 5 more ideas:

• Whole wheat pancakes: Top pancakes with fresh fruit and a drizzle of maple syrup (but use it sparingly, since it’s very sugary).
• Avocado toast: Mash avocado on whole-wheat toast with sea salt and red pepper flakes.
• Breakfast burrito: Add scrambled eggs, black beans, salsa, and cheese to a whole-wheat tortilla.
• Bircher muesli: Soak rolled oats overnight with grated apple, yogurt, and fresh berries.
• Baked eggs: Bake eggs in a tomato-based sauce with garlic and herbs, then serve with whole-wheat bread.

These ideas are just the starting point—don’t be afraid to experiment with flavors and ingredients to find what you enjoy most.

Some foods and drinks should be avoided during pregnancy (or consumed with caution). Here are the foods you should think twice about including in your breakfasts:

• Unpasteurized dairy: Avoid raw milk and unpasteurized soft cheeses like brie, camembert, and feta. These may contain harmful bacteria that could cause serious complications during pregnancy. 15
• Smoked seafood: Smoked salmon and other smoked seafood can carry listeria, so it’s best to skip these. 16
• Deli meats: Pre-packaged deli meats (like turkey or bologna for sandwiches) can also carry listeria, so before consuming them, ensure that you pan fry them for at least 1 minute per side. (If possible, these foods are best avoided entirely, as they often have a lot of sodium and preservatives.)
• Raw or undercooked eggs: Fully cook your eggs to prevent salmonella. Avoid runny yolks or dishes that contain raw eggs. 15
• Excessive caffeine: Limit your caffeine intake to 200 mg per day (about 1 cup of coffee), including coffee, tea, sodas, and even some protein bars (remember that chocolate has caffeine, too!) Opt for decaf or caffeine-free alternatives and herbal teas like chamomile or peppermint instead. 16
• Sugary foods: Avoid sugary cereals, pastries, and sweetened yogurts that can cause blood sugar spikes or crashes, which is particularly important if you have gestational diabetes. 17

Food safety tips

Always check expiration dates on dairy and eggs, wash fruits and vegetables thoroughly, and store perishable items properly. Wash your hands before you prepare food.

These measures can reduce your risk of foodborne illnesses. Being diligent about this takes just a few extra seconds, and it’ll protect you and your baby.

Every pregnancy is different, and what works for one person may not work for another. If morning sickness is hitting you hard or you have weird cravings (or aversions!), eat what you can manage and what sounds appealing.

Following a bland diet, like the “BRAT” diet (banana, rice, applesauce, toast) is a good option for when your tummy is in turmoil. Always start your day with a glass of water and keep drinking water throughout the rest of your day, since hydration is just as important as your diet.

Note that it’s recommended to drink enough water to yield clear urine, especially for those who live in hot/dry climates! 18

If a big breakfast feels overwhelming, break it into smaller portions throughout the morning. You can also prep your breakfast the day before to save time in the morning.

Lastly, here are 4 delicious and nutritious recipes to get you started:

Berry & chia seed overnight oats

Ingredients

• 1/2 cup rolled oats
• 1 cup milk (dairy or plant-based)
• 1/4 cup Greek yogurt
• 1 tablespoon chia seeds
• 1/2 cup mixed berries (choose fresh or frozen)
• Optional drizzle of honey or maple syrup

Instructions

1. Put all ingredients into a jar or container.
2. Stir well and refrigerate overnight.
3. Enjoy it cold in the morning.

Spinach & cheddar scramble

Ingredients

• 2 eggs
• 1 cup fresh spinach
• 1/4 cup shredded cheddar cheese
• 1 tablespoon olive oil
• Salt and pepper

Instructions

1. Add olive oil to a skillet over medium heat.
2. Cook spinach in the skillet until wilted.
3. In a bowl, whisk eggs, then pour over spinach.
4. Cook, stirring gently, until eggs are set.
5. Sprinkle with cheddar, salt, and pepper.
6. Serve immediately.

Tropical mango smoothie

Ingredients

• 1 cup frozen mango chunks
• 1/2 cup plain Greek yogurt
• 1/2 cup milk (dairy or plant-based)
• 1 tablespoon flaxseed meal
• Small piece of fresh ginger (optional for nausea)

Instructions

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Add in more milk or water to reach your desired consistency.
4. Pour into a glass and enjoy.

Hearty breakfast burrito

Ingredients

• 1 whole wheat tortilla
• 2 scrambled eggs
• 1/4 cup black beans, rinsed
• 2 tablespoons salsa
• 1 tablespoon shredded cheddar cheese
• 1 tablespoon chopped avocado (optional)

Instructions

1. Warm the tortilla in a pan or in the microwave.
2. Fill with scrambled eggs, black beans, salsa, and cheese.
3. Fold the sides of the tortilla, rolling it up into a burrito.
4. Serve with optional avocado on the side.

Whether it means chowing down on a breakfast burrito or slinging back a smoothie, having healthy breakfasts during pregnancy gives you and your baby the energy you need to start each day strong.

Remember to pick the most nutritious options, and watch out for potentially risky foods. Bon appetit!