6 Quick, Easy Prenatal Breakfast Options from a Pregnancy Dietitian

What’s for breakfast?


Sometimes it’s hard to get inspired, and for some reason, healthy has become synonymous with flavorless. This is far from the truth! While pregnant, starting the day off with a healthy breakfast is incredibly important for a number of reasons. A healthy breakfast:


  1. Provides essential nutrients: Breakfast is an opportunity to fuel your body with essential nutrients that are important for fetal development, such as protein, calcium, iron, and folic acid.
  2. Helps maintain a healthy weight: Eating a healthy breakfast can help you maintain a healthy weight during pregnancy. Skipping breakfast or eating a breakfast high in sugar and refined carbohydrates can lead to weight gain, which can increase the risk of gestational diabetes and other pregnancy complications.
  3. Boosts energy: A healthy breakfast can provide the energy you need to tackle the day ahead. Complex carbohydrates, protein, and healthy fats can all contribute to sustained energy throughout the morning.
  4. Helps alleviate morning sickness: Eating a healthy breakfast can help alleviate morning sickness, which is a common symptom of pregnancy. Eating small, frequent meals throughout the day can also help keep nausea at bay.


Here are six nutrient-rich, delicious, easy-to-prepare breakfast ideas from our team of prenatal nutritionists.


  • Greek yogurt with berries and granola: Greek yogurt is high in protein, calcium, and probiotics, all of which are important for a healthy pregnancy. Berries are packed with antioxidants, fiber, and vitamin C, while granola provides complex carbohydrates and fiber for sustained energy.
  • Oatmeal with nuts and fruit: Oatmeal is a great source of complex carbohydrates, fiber, and iron, which are all important for a healthy pregnancy. Adding nuts and fruit to your oatmeal can increase its nutritional value by providing protein, healthy fats, and vitamins.
  • Avocado toast with eggs: Avocado is a good source of healthy fats, fiber, and vitamins, while eggs are a great source of protein, choline, and omega-3 fatty acids, all of which are important for fetal brain development.
  • Whole grain pancakes with fruit and nut butter: Whole grain pancakes are a good source of complex carbohydrates and fiber, while fruit provides vitamins and antioxidants, and nut butter provides protein, healthy fats, and vitamins.
  • Smoothie bowl with spinach, fruit, and nuts: Smoothie bowls are a great way to pack in a variety of nutrients in one meal. Spinach is high in iron and folate, while fruit provides vitamins and antioxidants, and nuts provide protein, healthy fats, and vitamins.
  • Bell-Pepper Spinach Omelette: Spinach is a good source of iron, calcium, and folate, all of which are important nutrients during pregnancy. Bell peppers are high in vitamin C, which can help with the absorption of iron. Eggs are a good source of protein and choline, which is important for fetal growth and development. Olive oil is a healthy fat that can help support fetal brain development.



    All of these breakfasts are low-cost, easy-to-prepare … and who says you have to have breakfast in the morning? These are complete meals that provide you with the nutrients you need to support a healthy pregnancy. Why not have breakfast for dinner today?



    Spinach-Bell Pepper Omelette Recipe


    • 2 eggs
    • 1/4 cup chopped spinach
    • 1/4 cup chopped bell pepper
    • 1/4 cup diced tomatoes
    • 1/4 cup shredded cheddar cheese
    • 1 tablespoon olive oil
    • Salt and pepper to taste



    1. In a small bowl, beat the eggs with a fork and set aside.
    2. Heat the olive oil in a non-stick skillet over medium-high heat.
    3. Add the chopped spinach, bell pepper, and diced tomatoes to the skillet and cook for 2-3 minutes until the vegetables are slightly softened.
    4. Pour the beaten eggs over the vegetables and cook for 2-3 minutes until the eggs start to set.
    5. Sprinkle the shredded cheddar cheese over the top of the eggs and continue to cook until the cheese is melted and the eggs are cooked through.
    6. Season with salt and pepper to taste and serve hot.


    Healthy pancakes using oat flour:


    • 1 cup oat flour
    • 1 tablespoon sugar
    • 1 teaspoon baking powder
    • 1/2 teaspoon baking soda
    • 1/4 teaspoon salt
    • 1 cup milk (dairy or non-dairy)
    • 1 large egg
    • 1 tablespoon melted coconut oil or unsalted butter
    • 1 teaspoon vanilla extract



    1. In a medium mixing bowl, whisk together the oat flour, sugar, baking powder, baking soda, and salt.

    2. In a separate bowl, whisk together the milk, egg, melted coconut oil or unsalted butter, and vanilla extract.

    3. Pour the wet ingredients into the dry ingredients and stir until just combined. Let the batter sit for a few minutes to thicken up.

    4. Heat a non-stick griddle or skillet over medium heat. If necessary, lightly grease the surface with cooking spray or a little bit of butter.

    5. Using a 1/4 cup measure, pour the batter onto the griddle or skillet. Cook until the edges start to look dry and the surface is bubbly, then flip and cook until the other side is lightly browned.

    6. Serve hot with your favorite toppings, such as fresh fruit, Greek yogurt, or nut butter.


    Enjoy your delicious and healthy oat flour pancakes!