Pregnancy breakfast recipes

Breakfast is an incredibly important meal when it comes to fuelling your body during pregnancy.

Not only does it help to replenish the energy you’ve used during the night to repair and restore your body’s health1, it will also help you to avoid reaching for those sugary snacks and foods to provide a short-lived energy boost.

Here we’re exploring what makes a healthy and nutritious breakfast for pregnant women, and providing you with some inspiration when it comes to enjoying a healthy pregnancy breakfast.

Healthy pregnancy breakfast

Eating a healthy pregnancy diet is very important for the health and development of your growing baby. And breakfast is a great place to start.

A healthy pregnancy breakfast should ideally be a source of each of the main food groups, and these include1:

  • Fruit or vegetables
  • Starchy Carbohydrates, for example bread
  • Dairy (or dairy free alternatives)
  • Protein such as meat, eggs and pulses
  • Unsaturated fats

Good breakfast ideas for pregnancy include scrambled eggs on wolegrain toast with grilled tomatoes, porridge topped with fresh fruit, and fortified wholegrain cereals such as shredded wheat.

Best breakfast to eat when pregnant

There’s no need for you to eat a specially tailored diet during your pregnancy, unless you’ve been advised to do so by your doctor or midwife3.

A good breakfast for pregnancy, or at any other time, is one that provides you with plenty of the nutrients that you and your baby need. It’s also one that will keep you full throughout the morning, making you less tempted to reach for snacks that are high in sugar and saturated fat.

The NHS also recommends that pregnant women cut down on salt to avoid high blood pressure4, so try to avoid  eating pre-prepared, processed foods, as many will contain added salts, sugars and additives5 .

If you’re in need of inspiration, take a look at our free ‘Eating for 2’ recipe e-book.

What to eat for breakfast when pregnant and nauseous?

Morning sickness is a very common pregnancy symptom6. Although it can affect you at any time during the day, you might find yourself waking up feeling nauseous and unable to stomach any breakfast.

If you’re experiencing these symptoms, you’re certainly not alone, and the good news is that morning sickness usually eases between weeks 16-20 of your pregnancy. To help you manage any pregnancy nausea in the meantime we’ve got some pregnancy breakfast ideas to help. Foods to try include:

  • Plain toast or biscuits
  • Foods that contain ginger, as there’s some evidence to suggest that this can help with nausea and vomiting7
  • Dry cereals

Whilst eating may be the last thing you feel like doing, try eating a light breakfast when you wake up, avoid spicy and greasy foods and drink plenty of water to ensure that you’re staying hydrated.

High protein breakfast for pregnancy

Protein is very important during your pregnancy, as it helps your baby grow and develop normally in the womb8. However, it’s all about balance, and the best way to make sure you’re getting the right amount of protein during your pregnancy is to eat a healthy diet containing a variety of foods.

Some protein rich pregnancy breakfast ideas include:

  • Eggs. Whether scrambled, boiled or made into an omelette, eggs are a good source and protein and very versatile 
  • Yoghurt topped with fruit and sprinkled with nuts and seeds
  • Baked beans on wholegrain toast

Can I skip breakfast during pregnancy?

Although you might find it difficult to eat anything if you’re struggling with morning sickness or pregnancy nausea, you should try to avoid skipping breakfast where possible. Eating breakfast can actually help to prevent low blood sugar levels9, helping you to feel better  and providing you with more energy to get through the day.

If you find yourself skipping breakfast occasionally, make sure you’re staying well hydrated with plenty of fresh water. This is especially important if you’ve been vomiting to avoid becoming dehydrated.

Cheese and Tomato Omelette

Our cheese & tomato omelette recipe is perfect for vegetarian Mums to be and a great way to still get protein in to your pregnancy diet.

Healthy Pancakes

Need some Pregnancy Recipe inspiration? Aptaclub Healthy Pancakes make a nutritious breakfast, lunch or snack. Discover our recipe here.

Apple and Cinnamon Granola

Granola is high in fibre and a good source of iron for brain development during pregnancy. Try our Homemade Apple & Cinnamon Granola.

Fruit and Nut Muesli

Try our Muesli recipe which is high in folate - an essential during the pre-conception period and the first 12 weeks of pregnancy.

Raspberry and Yoghurt Breakfast Muffins

When you want a healthy, sweet snack during pregnancy, try our Raspberry and Yogurt Breakfast Muffins recipe.

Scrambled Egg and Wholegrain Toast

Eggs are a great source of protein in your pregnancy diet. You can't go wrong with scrambled eggs on wholegrain toast!

Free 'Eating for 2' recipe Ebook

Healthy, tasty recipes by chef Lorraine Pascale and our team of nutritionists

mom and baby

Get in touch with our Careline experts

Our nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch

  1.   NHS. Pain relief in labour. [Online]. 2020. Available at [Accessed July 2021]
  2.   NCT. Labour pain relief: TENS machine. [Online]. 2019. [Accessed July 2021]
  3.   NCT. Labour pain relief: epidurals and combined spinal epidurals. [Online]. 2019. [Accessed July 2021]

Last reviewed: 28th July 2021

Reviewed by Oriana Hernandez Carrion