Morning sickness is such a liar, honestly. It doesn’t just happen in the morning, and it’s more than a little queasiness it can hit all day, out of nowhere, and make eating feel impossible.
But eating something can actually help soothe your stomach, especially when it’s gentle, protein-packed, or cold enough to not trigger the gag reflex. It’s a good pregnancy hack to find the snacks that work for you and keep them stocked up.
Here are 16+ snacks real moms swore by when nothing sounded good. These are the go-tos they kept in their bags, by the bed, and stashed in the fridge just to survive the nausea rollercoaster.
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What are the best pregnancy snacks to stock up on?
I had the worst nausea with all three pregnancies. With one of them I had a long commute and had to keep ginger ale and hard candies in my car to keep from vomiting the whole way to work.
Sometimes pregnancy can have you feeling an unending hunger that nothing can satisfy, sometimes nothing will sound good, and then there are specific cravings you’ll get. (My first pregnancy this was ketchup and eggs.)
Either way you’ll want to find the best options for you and stock up on those.
Here’s some tips:
1. Apples with peanut butter or Greek yogurt
A little sweet, a little protein, and just enough crunch to feel satisfying. One mom said she’d slice apples and dip them in Greek yogurt during her worst weeks.
2. Cheese sticks or cheese with crackers
Mild, salty, and easy to grab. Cheese has enough protein to help settle your stomach, especially paired with a few crackers. One mom said she kept a ziplock of cheese cubes in the fridge and nibbled throughout the day.
3. Cold fruit (especially watermelon, grapes, oranges, apples)
Cold is key when warm food makes you gag. Watermelon and grapes were lifesavers for many moms—hydrating, refreshing, and gentle on the stomach. One mom kept frozen grapes in a bowl for when she couldn’t keep anything else down.
4. Oatmeal with peanut butter or fruit
Some moms couldn’t do oats at all, but others lived on them. Adding peanut butter made it more filling, and the warm texture felt comforting during tough mornings.
5. Popcorn or pretzels
Light and salty with no strong smell. Moms loved these for all-day grazing. “I kept a giant pretzel tub next to my bed,” one mom shared. “It was the only way I could get through the first trimester without feeling like I was going to throw up every five minutes.”
6. Protein shakes (Fairlife, Premier, Boost)
Perfect for the days when chewing is not happening. A cold shake with protein helps you stay nourished even if you can’t eat a full meal. “Fairlife was the only thing I could stomach for breakfast for weeks,” one mama said.
7. Hard-boiled eggs or egg toast
Eggs are a hit-or-miss depending on how your stomach’s behaving, but when they work, they work. One mom said boiled eggs were her only safe food for two weeks straight and that adding toast made it feel more like a meal.
8. Snack packs with nuts, cheese, turkey sticks, dried fruit
Little protein boxes were a huge hit for moms on the go. They don’t require cooking or brain power, which is a win when you’re nauseous and tired. “I’d just grab one from the fridge and graze during school drop-off,” a mom told us.
9. Hummus with veggies or soft naan
Hummus was a creamy lifesaver for many, especially paired with soft bread or crunchy cucumbers. One mom said she liked it cold with pita chips when everything else made her stomach turn.
10. Greek yogurt with fruit or honey
Greek yogurt is soothing, protein-rich, and easy to customize. “I’d mix in some frozen blueberries or honey and eat it out of the carton while lying on the couch,” one mom shared. No shame, just survival.
11. Toast with peanut butter or cream cheese
Simple, warm carbs with a little protein. Moms especially loved this in the morning when their stomachs were empty but sensitive. “Peanut butter toast was the first thing I ate every day—it was all I could handle.”
12. Peanut butter protein balls
Make a batch, toss them in the fridge, and grab when you’re too sick to cook. “They were lifesavers when I was too queasy to eat but needed something before the nausea got worse,” a mom said.
13. Smoothies with yogurt, fruit, or nut butter
Smoothies were a huge win for moms who needed hydration, cold relief, and nutrients in one go. “I made them with mango and coconut water—it was the only thing that didn’t taste gross.”
14. Saltines or basic crackers with peanut butter
Saltines are the classic for a reason. Eating them before even standing up in the morning helped calm queasiness for a lot of moms. “I kept a sleeve next to the bed and ate 3–4 crackers before moving.”
15. Beef jerky or turkey sticks
Not for everyone, but if your nausea is tied to low blood sugar, this salty protein snack might help you bounce back quickly. “Turkey sticks were my road trip pregnancy savior,” one mama said.
16. Avocado toast or avocado + egg
Healthy fats, gentle texture, and easy to dress up or down. Some moms ate this daily during the second trimester when nausea eased up but appetite was still weird. “Avocado toast made me feel fancy and less like a zombie.”
17. Frozen fruit bars or popsicles
Cold, hydrating, and just enough sugar to perk you up when your energy is tanking. Moms kept them in the freezer for quick relief when the nausea hit like a wave.
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