A Nutritionist Mom, Shares Her Favorite Recipes for Early Pregnancy

Hillary Bennetts

A Nutritionist Mom, Shares Her Favorite Recipes for Early Pregnancy

Table of contents

  • Intro
  • Smoothie Popsicles
  • Protein Pancakes
  • Granola
  • Chickpea blondies 
  • French toast
  • The Bottom Line

0 min read


Early pregnancy can feel like a confusing combination of excitement and defeat. The anticipation of a new baby is an incredible feeling. But many of us are knocked back down by early pregnancy symptoms like nausea and food aversions. 

We all want the best for our babies, so during pregnancy we want to eat well to give baby all of the nourishment they need. But reality hits, and there’s no way you’re going to stomach a kale salad with salmon. So it’s particularly frustrating when all you can stomach is a plain bagel.

I hear you, and I have been you (twice). So here are 5 recipe ideas for early pregnancy. They each act like a snack or light meal, since eating smaller amounts more frequently tends to help nausea.

Smoothie Popsicles

For some women, warm foods exacerbate nausea and food aversions. If this is true for you, cold foods like smoothies and popsicles are a great option. This recipe can easily be kept as a smoothie, but popsicles can be easier to get down. I like to include fat and protein in them for blood sugar balance and satiety. 

  • 1 cup raspberries or strawberries

  • ½ banana 

  • 1 cup full fat greek yogurt (can sub coconut milk if dairy free

  • 1 scoop Needed Collagen Protein

  • 2 scoops Needed Prenatal Multi powder 

  • 1 cup water, coconut water, or milk of choice 

Blend all ingredients in a high speed blender and freeze into popsicle molds. 


Protein Pancakes

  • 2 ripe bananas

  • 4 large eggs

  • ⅔ cup oat flour

  • 1 scoop Needed Collagen

  • ½ teaspoon ground cinnamon

  • ¼ teaspoon salt

  • Butter, ghee, coconut oil, or avocado oil, for cooking

Mash the banana with a large fork until it’s mostly smooth. Add the eggs and whisk until combined. Add the flour, collagen, and cinnamon, and salt. 

Heat a skillet and add the cooking fat. Add spoonfuls of batter to form pancakes and cook until small bubbles form on the surface of the pancakes and the edges start to dry.

Flip the pancakes and cook for 1 to 2 more minutes. Leftovers can be stored in the refrigerator or freezer.



Oatmeal is often recommended in early pregnancy since it is carb heavy, but the soft texture can be a non-starter for some mamas. The crunchy texture of granola can be much more appealing. The collagen in this recipe adds some protein and the 

  • 3.5 cups of sprouted rolled oats (I like One Degree)

  • ½ cup of shredded coconut

  • ½ cup of candied ginger (or dried fruit like raisins or cranberries)

  • ½ cup of slivered almonds or chopped walnuts

  • 2 tablespoons of chia seeds

  • ½ cup of grass-fed butter or unrefined coconut oil, melted

  • ¼ cup of raw honey

  • 3 scoops of Needed Collagen Protein

Preheat your oven to 350 degrees. Mix all ingredients in a large bowl. Line a baking sheet with parchment paper. Spread the granola evenly in the pan (separate it into 2 if it is in a thick layer.. Bake for 10 minutes, stir, and bake for another 5 minutes. If needed, stir again and cook for 5 more minutes. Just keep a close eye on it so that it doesn’t burn. Let it cool and store it in an airtight container.


Chickpea blondies 

  • 1 can (15 ounces) chickpeas, rinsed and drained

  • 1/2 cup almond butter (or peanut butter)

  • 1 scoop Needed Collagen Protein

  • ¼ cup maple syrup or honey

  • 2 teaspoons vanilla

  • ½ teaspoon salt

  • ¼ teaspoon baking powder

  • ¼ teaspoon baking soda

  • ⅓ cup chocolate chips (optional)

Preheat your oven to 350 degrees F and spray an 8x8 inch pan with avocado oil spray.

Combine all ingredients (except chocolate chips) into a food processor or high speed blender and process until smooth. Stir in the chocolate chips by hand, if using.

Spread the batter into the pan and bake for 20-25 minutes until the edges have slightly browned. Allow them to cool at least 30 minutes before eating.


French toast

Done right, French toast can be a pretty balanced meal, especially when carbs are all you can handle. Just combine a good bread (like sourdough, sprouted whole grain, or your favorite gluten free) with eggs for a healthy dose of protein, fat, choline, and more. 

  • 2 eggs

  • ½ cup milk of choice (almond, coconut, or dairy)

  • 1 scoop of Needed Collagen

  • 1 teaspoon coconut sugar 

  • ½ tablespoon vanilla extract

  • 1 teaspoon cinnamon

  • ¼ teaspoon ginger

  • 4 slices of bread (maybe more or less depending on the size and thickness)

  • Butter or coconut oil for your skillet

Whisk your eggs in a baking dish or shallow bowl. Add the remaining ingredients and whisk until smooth.

Heat your skillet to medium heat and add the cooking fat. Lay a slice of bread into the egg mixture for about 15-20 seconds and then turn it over to make sure that both sides are coated.

Carefully place the bread into the hot skillet and cook until it is golden brown on each side.

Leftovers can stay in the fridge for a day or two and can be reheated in a toaster to refresh the crisp texture.


The bottom line

Early pregnancy can be tough for many mamas. Just remember that it is a phase, and it will pass. Experiment with different flavors, temperatures, and textures to see what you tolerate, and give yourself grace to eat what you can. You’ll be back to yourself soon!

Note: If you can’t keep any food or fluids down, please contact your healthcare provider. 

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Hillary Bennetts, Nutritionist

Hillary Bennetts is a nutritionist and business consultant focusing on prenatal and postpartum health. In addition to nutrition consulting, she provides business consulting and content creation for companies in the health and wellness industry. Hillary spent almost a decade in corporate consulting before shifting gears to combine her lifelong passion for health and wellness with her business background and nutrition education.