5 Tasty Breakfast Recipes to Help Ease Pregnancy Cravings Every Day

In short: The baby depends entirely on the mother’s food, and a balanced breakfast rich in fruit, vegetables and grains gives her vitamins, minerals and fibre and improves her mood. This article offers five easy, healthy breakfast recipes: berry and pomegranate smoothie, chia seed pudding, seven-grain porridge, fruit with nuts, and colourful waffles.

Pregnancy cravings are a normal part of the journey, and starting your morning with a nourishing, satisfying breakfast can make a real difference to how you feel throughout the day. During pregnancy your baby depends on you for the nutrition they need, so a balanced diet with plenty of fruit and vegetables matters for both of you.

Here are five easy breakfast recipes.

1. Raspberry smoothie bowl with pomegranate and clementine

Ingredients:

• 350 g frozen raspberries
• 3 tablespoons plain yogurt, plus extra to drizzle
• 1 teaspoon vanilla-bean paste (optional)
• 300 ml freshly squeezed orange juice
• 1 tablespoon honey
• 80 g pomegranate seeds
• 6 clementines, segmented
• 2 tablespoons chia seeds (optional)

Method:

• Blend the raspberries, yogurt, vanilla (if using), orange juice, honey, and most of the pomegranate seeds until smooth.
• Divide between 4 shallow bowls. Drizzle with a little extra yogurt, then top with the clementine segments, remaining pomegranate seeds, and chia seeds if you like.

Serves 4. About 2 minutes to prepare • 111 calories per serving

2. Vanilla and raspberry chia pudding

Ingredients:

• 400 ml almond milk
• 100 ml plain yogurt
• 4 teaspoons honey
• 1 vanilla pod
• 100 g chia seeds
• 250 g raspberries
• a few mint leaves, to serve

Method:

• Mix the almond milk, 60 ml of the yogurt, and the honey. Split the vanilla pod, scrape the seeds into the mixture, and stir in the chia seeds.
• Divide the mixture in two. Mash the raspberries with a fork (set 8 aside). Keep 100 g of the mash to one side and stir the rest into one half of the mixture.
• Chill both mixtures for 30 minutes to thicken.
• Spoon the raspberry mixture into 4 jars. Add a layer of the reserved mash, then the white mixture on top.
• Finish each jar with the remaining yogurt, a few raspberries, and mint leaves.

Serves 4. About 15 minutes plus chilling • 169 calories per serving

3. Seven-grain porridge with seeds and berries

Ingredients:

• 250 g quick-cook seven-grain mix, soaked for 30 minutes or overnight
• 50 g porridge oats
• 250 ml semi-skimmed milk
• 2 tablespoons honey, plus extra to taste
• 2 tablespoons mixed toasted seeds
• 200 g frozen berries, thawed

Method:

• Put the soaked grains and oats in a large pan with 1 litre of water. Bring to the boil, then simmer for 10 minutes, stirring, until the grains are tender.
• Add the milk and cook for another 5 minutes until thickened. Stir in the honey.
• Serve in bowls, topped with the toasted seeds and berries. Add a little extra honey if you like.
• For a dairy-free version, swap the milk for almond, oat, or rice milk.

Serves 6. About 15 minutes plus soaking • 248 calories per serving

4. Fruit and nut breakfast bowl

Ingredients:

• 300 ml fat-free Greek yogurt
• 1–2 tablespoons clear honey
• 1/2 teaspoon vanilla extract
• 2 tablespoons white chia seeds
• 1/2 orange, peeled and sliced
• 1/2 pear, cored and sliced
• 25 g toasted flaked almonds, to serve

Method:

• Mix the yogurt with the honey, vanilla, and chia seeds. Chill for 15 minutes or overnight until the chia softens and the yogurt thickens a little.
• Loosen with a splash of cold water if needed, then spoon into bowls. Top with the fruit and toasted almonds.

Serves 4. About 15 minutes plus chilling • 145 calories per serving

5. Rainbow waffle recipe

Ingredients:

• 125 g spelt flour
• 125 g plain flour
• 3 tablespoons golden caster sugar
• 1 1/2 teaspoons bicarbonate of soda
• 350 g low-fat plain yogurt
• 75 ml semi-skimmed milk
• 2 eggs, separated
• 55 g unsalted butter, melted and cooled
• 1 teaspoon vanilla extract
• sunflower oil, for greasing

Method:

• Mix the flours, sugar, bicarbonate of soda, and a pinch of salt in a bowl. In a jug, mix the yogurt, milk, egg yolks, butter, and vanilla.
• Heat the waffle iron and brush it lightly with oil. Whisk the egg whites to soft peaks. Pour the wet mixture into the flour and stir, then fold in the whites with a large metal spoon.
• Spoon a small ladle of batter onto the iron and cook for 3–5 minutes until firm and golden. Keep warm and repeat.
• To serve, spread peanut butter on each waffle and top with banana, mango, and a few raspberries, then honey; or add Greek yogurt, blueberries, toasted almonds, and maple syrup.

Serves 6 (makes 6 waffles). About 5 minutes to prepare and 15 minutes to cook • 323 calories per serving

If you have questions about nutrition during pregnancy or would like guidance tailored to your individual needs, the team at Dr. Najeeb Layyous’s clinic is here to support you at every stage of your pregnancy journey.

Dr Najeeb Layyous F.R.C.O.G

Consultant Obstetrician, Gynecologist and Infertility Specialist