Learn More About Your Pregnancy

Healthy Breakfast Ideas and Recipes

During pregnancy, it‘s important to start each day with a healthy breakfast.  

Here are some ideas for quick and easy healthy breakfast options: 

Bake and freeze muffins. High-fiber, low-fat bran muffins are a great way to start the day, and the fiber will keep you full longer. Bake a batch on the weekend and freeze them. 

Make eggs ahead of time. Make a batch of scrambled eggs with diced onions, peppers, and mushrooms to store in the fridge. Reheat a single portion and put it in a whole-wheat tortilla. Add salsa. 

Keep frozen fruit on hand. You can make a quick smoothie with frozen fruit like strawberries, blueberries, and mangos. Combine frozen fruit with low-fat yogurt, coconut milk, protein powder, or milk in the blender and enjoy. 

Make slow-cooker oatmeal. Make high-fiber steel-cut oats overnight in the slow cooker. Try adding dried fruits, nuts, and cinnamon for flavor. 

Keep a bowl of washed fruit in the refrigerator. Add the fruit to Greek yogurt and sprinkle with wheat germ or granola. 

Make whole-grain pancakes ahead of time. Make the pancakes and freeze them. Pop them in the microwave and top with yogurt and fruit or peanut butter. 

Eat whole grains. Top a toasted whole-grain waffle with ½ cup low-fat cottage cheese, ½ cup fresh berries and a sprinkle of cinnamon. 

Spread ½ cup hummus on a whole-wheat wrap, add hard-boiled egg slices and a handful of prewashed spinach or field greens. 

Top 1 cup whole-grain cereal with ½ sliced banana, 1 tablespoon chopped nuts and 1 cup low-fat milk

Good Morning Granola


Nonstick vegetable spray 
3 cups old-fashioned oats 
1 cup sliced almonds 
½ cup roasted unsalted pumpkin seeds 
¼ cup canola oil 
6 tablespoons white grape juice concentrate 
½ teaspoon salt 
1 cup chopped dried apricots 
1 cup chopped dates or raisins


Preheat oven to 250F. Lightly coat a large rimmed baking sheet with nonstick spray.

In large bowl, combine oats, almonds, coconut, and pumpkin seeds.  

In medium bowl, combine oil, juice concentrate, and salt.  

Pour oil mixture into oat mixture; toss to coat.  

Spread mixture evenly on prepared baking sheet.  

Bake 25 minutes, until golden, stirring often. 

Transfer to large bowl; stir in dried apricots and dates.  

Store in an airtight container. Granola will keep, tightly covered, for 1 month. 

Makes about 5 cups 

Nutritional Information 

1 cup = 310 calories, Protein: ½ serving, Whole grains: 2 servings, Fat: ½ serving 

Huevos Rancheros With Beans


2 8-inch whole-wheat flour tortillas 
1 Tbsp vegetable oil 
½ large red bell pepper, seeded and thinly sliced 
2 large eggs 
1 cup drained black beans 
½ cup prepared chunky salsa 
½ cup shredded cheddar cheese 


Wrap tortillas in paper towel; microwave until warm. 

Warm oil in large, heavy skillet over medium heat.  

Cook pepper slices 3 minutes or until softened, stirring often. 

Push pepper to side of pan. Break eggs into skillet.  

Cook sunny side up or over easy, as desired.  

Place a warmed tortilla on each plate; top with fried egg. 

Add beans, salsa, and salt to peppers in skillet, still over medium heat.  

Stir to combine and warm. Remove from heat.  

Spoon salsa mixture over eggs; top with cheese.  

Fold tortilla over egg or serve open-faced. 

Makes 2 servings. 

Nutritional Information 

1 serving = 500 calories, Protein: 1 serving, Vitamin C: 1 serving, Calcium: 1 serving, Green/yellow vegetable: ½ serving, Whole grains: 2½ servings, Fat: ½ serving