10 Best High-Protein Recipes During Pregnancy 2026

Maintaining a balanced diet during pregnancy is crucial, especially when it comes to protein intake. With the American College of Obstetricians and Gynecologists (ACOG) recommending about 70–100 grams of protein daily, these recipes have been selected to meet those elevated needs while avoiding high-mercury fish, unpasteurized dairy, and undercooked meats. Each recipe is designed to be nutritious, easy to prepare, and delicious, ensuring you can enjoy your meals without compromising your health or that of your baby.

How We Selected These Recipes

The recipes in this guide were chosen based on their ability to meet the protein requirements set forth by ACOG while providing a variety of flavors and ingredients. Each recipe is balanced with essential nutrients such as folate, iron, and DHA, making them ideal for pregnancy. Additionally, we considered prep time and ingredient accessibility to ensure they can be easily incorporated into a busy lifestyle.

1. Spinach and Feta Stuffed Chicken Breast

This dish is a flavorful and protein-packed option that combines lean chicken with nutrient-rich spinach and feta cheese. It’s not only delicious but also offers a great balance of protein and healthy fats, making it an ideal choice for pregnant individuals.

Ingredients

• 150g chicken breast, boneless and skinless
• 50g fresh spinach
• 30g feta cheese, crumbled
• 1 tablespoon olive oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F).
2. Sauté the spinach in olive oil until wilted, then mix in feta cheese.
3. Cut a pocket in the chicken breast and stuff it with the spinach and feta mixture.
4. Season with salt and pepper, then bake for 25 minutes or until cooked through.
5. Let rest for a few minutes before slicing and serving.

Pro tip

For added flavor, marinate the chicken in lemon juice and herbs for an hour before stuffing.

2. Quinoa and Black Bean Salad

This vibrant salad is not only rich in protein but also packed with fiber and essential nutrients. Quinoa provides a complete protein source, while black beans add additional protein along with iron and folate.

Ingredients

• 100g cooked quinoa
• 100g black beans, rinsed and drained
• 50g cherry tomatoes, halved
• 30g corn, canned or frozen
• 1 tablespoon lime juice
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a large bowl, combine cooked quinoa, black beans, tomatoes, and corn.
2. Drizzle with lime juice and season with salt and pepper.
3. Toss everything together until well mixed.
4. Serve chilled or at room temperature.
5. Store leftovers in the fridge for up to 3 days.

Pro tip

Add diced avocado for extra creaminess and healthy fats.

3. Greek Yogurt Parfait with Berries

This quick and easy parfait is a perfect breakfast or snack option, providing a good dose of protein from Greek yogurt and antioxidants from berries. It’s a delightful way to start the day or satisfy your sweet tooth.

Ingredients

• 200g Greek yogurt (plain, low-fat)
• 100g mixed berries (blueberries, strawberries, raspberries)
• 30g granola (low-sugar)

Macros per serving

Quick prep

1. In a glass or bowl, layer half of the Greek yogurt.
2. Add half of the mixed berries on top.
3. Sprinkle half of the granola over the berries.
4. Repeat the layers with the remaining ingredients.
5. Serve immediately or refrigerate for up to 2 hours.

Pro tip

Use seasonal fruits for the best flavor and nutritional benefits.

4. Lentil and Sweet Potato Stew

This hearty stew is rich in protein and fiber, making it a filling meal option. Lentils are an excellent source of plant-based protein, while sweet potatoes provide complex carbohydrates and essential vitamins.

Ingredients

• 150g lentils (dry, any variety)
• 200g sweet potatoes, diced
• 1 carrot, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 500ml vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a large pot, sauté onion and garlic until translucent.
2. Add diced sweet potatoes, carrots, and lentils.
3. Pour in vegetable broth and season with cumin, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30 minutes.
5. Serve hot, garnished with fresh herbs if desired.

Pro tip

Make a larger batch and freeze portions for quick meals later.

5. Turkey and Spinach Meatballs

These meatballs are a lean protein option that can be served with pasta, in a sub, or on their own. The spinach adds extra nutrients, making them a wholesome choice for any meal.

Ingredients

• 200g ground turkey
• 50g fresh spinach, chopped
• 30g breadcrumbs (whole wheat)
• 1 egg
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat oven to 200°C (400°F).
2. In a bowl, mix ground turkey, spinach, breadcrumbs, egg, and seasonings.
3. Form mixture into small meatballs and place on a baking sheet.
4. Bake for 20 minutes or until cooked through.
5. Serve with marinara sauce or as desired.

Pro tip

These meatballs freeze well, making them perfect for meal prep.

6. Egg and Avocado Breakfast Wrap

This wrap is a nutritious breakfast option that combines protein-rich eggs with healthy fats from avocado. It’s quick to make and can be customized with your favorite ingredients.

Ingredients

• 2 eggs
• 50g avocado, sliced
• 1 whole wheat tortilla
• Salt and pepper to taste
• Optional: salsa or hot sauce

Macros per serving

Quick prep

1. Scramble the eggs in a non-stick skillet until cooked to your liking.
2. Warm the tortilla in another skillet or microwave.
3. Spread the scrambled eggs on the tortilla and top with avocado slices.
4. Season with salt and pepper; add salsa if desired.
5. Roll the tortilla tightly and enjoy.

Pro tip

Add chopped veggies like bell peppers or spinach for extra nutrition.

7. Chickpea and Spinach Curry

This flavorful curry is a plant-based protein powerhouse, offering a great combination of chickpeas and spinach. It’s rich in iron and folate, making it ideal for pregnancy.

Ingredients

• 200g canned chickpeas, rinsed and drained
• 100g fresh spinach
• 1 can coconut milk (400ml)
• 1 tablespoon curry powder
• 1 onion, chopped
• 2 cloves garlic, minced
• Salt to taste

Macros per serving

Quick prep

1. Sauté onion and garlic until fragrant in a pot.
2. Add chickpeas, curry powder, and coconut milk; stir to combine.
3. Bring to a simmer, then add spinach and cook until wilted.
4. Season with salt and serve over rice or quinoa.
5. Store leftovers in the fridge for up to 3 days.

Pro tip

Serve with brown rice for added fiber and nutrients.

8. Cottage Cheese Pancakes with Berries

These protein-rich pancakes are a delightful breakfast option that combines cottage cheese with oats for a satisfying meal. They’re easy to make and perfect for a weekend brunch.

Ingredients

• 200g cottage cheese
• 100g oats
• 2 eggs
• 1 teaspoon vanilla extract
• 100g mixed berries for topping

Macros per serving

Quick prep

1. In a bowl, blend cottage cheese, oats, eggs, and vanilla until smooth.
2. Heat a non-stick skillet over medium heat and pour in batter to form pancakes.
3. Cook until bubbles form on the surface, then flip and cook until golden.
4. Serve topped with mixed berries.
5. Store any leftovers in the fridge for up to 2 days.

Pro tip

For extra flavor, add cinnamon or nutmeg to the batter.

9. Grilled Salmon with Asparagus

This dish is not only rich in protein but also packed with omega-3 fatty acids, which are essential for fetal brain development. It’s a simple yet elegant meal that can be prepared quickly.

Ingredients

• 150g salmon fillet
• 100g asparagus, trimmed
• 1 tablespoon olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Macros per serving

Quick prep

1. Preheat grill or grill pan over medium-high heat.
2. Drizzle salmon and asparagus with olive oil, then season with salt and pepper.
3. Grill salmon skin-side down for 6–8 minutes and asparagus for about 4 minutes, turning occasionally.
4. Serve with lemon wedges.
5. Enjoy immediately for the best flavor.

Pro tip

Substitute with other seasonal vegetables like zucchini or bell peppers for variety.

10. Peanut Butter and Banana Smoothie

This smoothie is a quick and nutritious option for breakfast or a snack. It combines protein from peanut butter with the natural sweetness of bananas, making it a delicious treat.

Ingredients

• 1 banana, frozen
• 2 tablespoons peanut butter
• 200ml almond milk (or milk of choice)
• 1 tablespoon honey (optional)

Macros per serving

Quick prep

1. In a blender, combine frozen banana, peanut butter, almond milk, and honey.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.
4. For a thicker smoothie, add ice cubes.
5. Store any leftovers in the fridge for up to 1 day.

Pro tip

Add a scoop of protein powder for an extra protein boost.

Bottom Line

These ten high-protein recipes are designed to help you meet your nutritional needs during pregnancy. Each recipe is rich in essential nutrients, easy to prepare, and perfect for various meal occasions. The top three choices include the Spinach and Feta Stuffed Chicken Breast for its versatility, the Quinoa and Black Bean Salad for its plant-based protein, and the Grilled Salmon with Asparagus for its omega-3s. Incorporating these meals into your diet can help you maintain energy levels and support your growing baby.

Frequently Asked Questions

Why is protein important during pregnancy?

Protein is essential during pregnancy as it supports the growth and development of the fetus, helps build maternal tissues, and is vital for the production of hormones and enzymes.

How much protein do I need during pregnancy?

The American College of Obstetricians and Gynecologists (ACOG) recommends pregnant individuals consume about 70–100 grams of protein daily, depending on individual health and activity levels.

Can I use these recipes for meal prep?

Yes, these recipes are suitable for meal prep, allowing you to batch cook and store meals for convenience throughout the week.

Are there vegetarian options included?

Yes, the list includes vegetarian recipes that are rich in protein and suitable for pregnant individuals looking for plant-based options.