Riannon Westall 
A healthy breakfast during pregnancy means you’re starting off your day in the healthiest way.
It can be hard to find healthy pregnancy meals when you’re dealing with intense cravings and picky aversions. But with a few ideas, you can broaden your breakfast horizons and create a meal you love and that’s nutritious for your baby.
From quick morning recipes to make-ahead meals, keep reading to learn 12 best healthy pregnancy breakfast ideas.
Why Eat Breakfast During Pregnancy?
Why eat breakfast anyway? Not only is it important to start your day off with nutritious energy, but it’s even more critical during pregnancy.
- A Japanese cohort study found that skipping breakfast before and mid-pregnancy was associated with lower infant birth weight.
- Another Japanese cohort study found that not eating breakfast in pre to early pregnancy is associated with hypertensive disorders during pregnancy, including chronic hypertension and preeclampsia.
- A 2020 study compared women who ate breakfast daily before and during early pregnancy with those who ate breakfast less than 3 times a week. Researchers found that eating breakfast less frequently was associated with an increased risk of developing gestational diabetes.
- A 2001 study suggested that eating breakfast less frequently is associated with preterm delivery.
Keep in mind that these research findings suggest links between eating breakfast and negative health outcomes. However, it doesn’t necessarily mean that not eating breakfast will cause negative outcomes. To understand the role breakfast plays during pregnancy, more research needs to be done. One thing is for sure though: Eating breakfast appears to be beneficial and it can’t hurt!
What to Look for in a Healthy Pregnancy Meal
What should you look for when evaluating the nutrition of a pregnancy meal? Here are some main nutrients to keep in mind.
Protein
When it comes to a healthy pregnancy meal, protein should be one of the biggest nutritional factors to look out for. Good sources of protein for a pregnancy breakfast include:
- Eggs
- Nuts
- Beans
- Greek yogurt
- Cheese
- Cottage cheese
- Tofu
Fiber
Fiber helps bulk up your stools, preventing constipation, a common pregnancy problem. Good sources of fiber for a pregnancy breakfast include:
- Oats
- Chia seeds
- Beans
- Raspberries
- Blackberries
- Banana
- Avocado
- Nuts
- Spinach
Calcium
Calcium is critical to help your baby’s bones grow. When most people think about calcium, they picture a glass of milk. Although dairy products are a good source of calcium, many other types of foods also provide a good dose. Good calcium sources to include in a pregnancy breakfast include:
- Yogurt
- Cheese
- Milk
- Orange juice
- Beans
- Almonds
- Tofu
- Spinach
- Kale
Iron
You need more iron during pregnancy, so knowing which foods to get it from is helpful. Good sources of iron for a pregnancy breakfast include:
- Tofu
- Eggs
- Spinach
- Cereals enriched with iron (check labels)
- Chickpeas
- Beans
- Tomato products
- Sesame seeds
12 Best Pregnancy Breakfast Ideas
Below are some healthy pregnancy breakfast ideas.
Egg Burritos
This simple egg burrito recipe is quick to whip up and only requires a few ingredients. Egg burritos are easy to make in batches and eat throughout the week. You can also wrap them in foil and store them in the freezer. Simply leave them out to defrost for the next morning or pop them into the microwave.
Why It’s Healthy for a Pregnancy Breakfast: Eggs are a great protein to start your day off with and cheese gives you some calcium too! This recipe is also easily customizable, so consider adding a leafy green, like spinach, to up your iron and fiber intake.
Recipe: View this recipe on TasteofHome.com
Black Bean Burritos
Bean burritos are another easy breakfast that you can make ahead of time and even freeze. Like egg burritos, they can be easily customized according to the ingredients you have on hand.
Why It’s Healthy for a Pregnancy Breakfast: This recipe is choked full of black beans, which provide protein, calcium, fiber, and iron. The small amount of cream cheese will add creaminess while also giving you a small calcium boost.
Recipe: View this recipe on AllRecipes.com
Iron-Enriched Cereals with Fruit and Nuts
If you only have a few minutes before you dash out the door in the morning, cereal can be a great option. The trick is picking a brand that’s enriched with the good stuff, like iron (ex. Raisin Bran).
Why It’s Healthy for a Pregnancy Breakfast: An iron-enriched cereal will provide a good base for your pregnancy breakfast and chopped-up fruit adds more fiber. Dropping in a few nuts also increases your protein intake.
Recipe: Read 8 Ways to Spruce up Your Favorite Cereal
Best Breakfast Smoothie
When it comes to pregnancy breakfast ideas, if you’re looking for something to take on the go, consider smoothies. This recipe uses basic ingredients and doesn’t get too fancy: perfect for mornings!
Why It’s Healthy for a Pregnancy Breakfast: The protein powder keeps you full while the fruits and oatmeal provide fiber. And to top your smoothie off: a tablespoon of nut butter for added protein.
Recipe: View the recipe on FitFoodieFinds.com
Baked Oatmeal Protein Muffins
These muffins are great to make and eat throughout the week. They can be reheated in the morning or easily brought to work when you’re running late.
Why It’s Healthy for a Pregnancy Breakfast: The protein powder in this recipe helps keep you full, something that muffin recipes often lack. The addition of oats and fresh fruit also provides fiber.
Recipe: View the recipe on HealthyFitnessMeals.com
Shakshuka
Shakshuka is a great idea for a healthy pregnancy breakfast when you have a bit more time to prep.
Why It’s Healthy for a Pregnancy Breakfast: The eggs provide protein while the tomatoes give you an iron boost. Pair with a whole-grain bread to complete your breakfast.
Recipe: View the recipe on BBCGoodFood.com
Scrambled Eggs and Spinach
Scrambled eggs are a breakfast favorite but how can we add more nutrition? By dropping in some leafy greens, like spinach.
Why It’s Healthy for a Pregnancy Breakfast: Eggs are a great source of protein and spinach is a great source of iron and fiber. Consider pairing this dish with sliced tomatoes and whole-grain toast.
Recipe: View this recipe on HealthyRecipesBlogs.com
Oatmeal with Toppings
Oatmeal is one of the healthiest breakfast options. It’s packed full of nutrients and is easy to combine with other toppings. Consider adding chia seeds, nuts, nut butters, and/or fruits to liven up your dish.
Why It’s Healthy for a Pregnancy Breakfast: Oats provide a good dose of fiber, iron, and even some protein. To add more protein, try combining it with nut butter or a handful of nuts. Chopped-up fruits can also add additional fiber.
Recipe: Read The Best 30 Healthy Oatmeal Toppings
Tofu Breakfast Burrito Bowl
If you don’t eat eggs, try eating tofu in the morning instead. This recipe uses scrambled tofu as the base and the toppings add flavor and nutrition.
Why It’s Healthy for a Pregnancy Breakfast: Tofu provides protein, iron, and calcium. You can customize your toppings according to your preferences, but added vegetables will up your fiber intake.
Recipe: View this recipe on AllRecipes.com
Mexican Oatmeal Bowl
Here’s another recipe for those that don’t like eggs. It combines Mexican flavors with oats for a savory breakfast meal that’s also nutritious.
Why It’s Healthy for a Pregnancy Breakfast: Oats provide protein, fiber, and iron while toppings like tomato, cheese, and avocado provide added calcium and fiber.
Recipe: View the recipe on MyFoodStory.com
Quiche
Quiche is great to make if you don’t have time in the morning. Simply make the night before and reheat in the mornings.
Why It’s Healthy for a Pregnancy Breakfast: Eggs provide protein and iron while your custom toppings add fiber. We suggest using leafy greens for a healthy dose of calcium.
Recipe: View this recipe on SallysBakingAddiction.com
Healthy Breakfast Sandwiches
If you’re someone who stops in the fast food drive-through for a breakfast sandwich each morning, make this your new go-to.
Why It’s Healthy for a Pregnancy Breakfast: Eggs provide protein while the chopped broccoli, spinach, and mushrooms add fiber and iron. Make sure to use whole-wheat English muffins to round out the meal.
Recipe: View this recipe on ShowMeTheYummy.com
Summary: Pregnancy Breakfast Ideas
When it comes to pregnancy breakfast ideas, make sure to choose a meal that contains protein to keep you full. It’s also a good idea to pick foods that are good sources of iron, calcium, and fiber. Even if you don’t have a lot of time in the morning, if you plan ahead, it’s easy to create healthy pregnancy breakfasts.
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