The Best High-Protein Snacks for Labor (+ Tips for Prepping Them)
Wondering what snacks to pack for labor? High-protein options can keep your energy up and your strength steady during one of the most physically demanding experiences of your life. Check out this guide for the best high-protein snacks for labor and tips to get them prepped and ready.
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One of the most frustrating routine practices common during hospital births is the restriction about food and drink. In most hospitals, women will be told they cannot eat or drink during labor. Instead, they’ll be connected to an IV to keep their body hydrated.
Women are essentially forced to fast…while going through one of the most physically demanding things a woman will ever go through.
The truth is that having plenty of snacks on hand for labor—especially ones high in protein—is important to keep your energy up and to support strength and stamina.
So let’s talk about the best high-protein snacks for labor.
By the way, if you want to learn more about why eating is restricted in some birth places and why that’s not a good practice, check out my blog post here.
Benefits of Protein During Labor
Like I alluded to in the intro, protein helps in a few significant ways during labor.
First, protein stabilizes blood sugar helping your body to stay energized for longer without crashing after an initial spike (like it would if you only ate something high in carbs).
Second, protein helps with muscle repair. As you use your muscles and they fatigue, protein can help them to rebuild and get stronger. (That’s why protein is important after an intense workout.)
Third, many protein options are easy to get in small portions, making them a great quick snack for in between contractions.
Top High-Protein Snacks for Labor
If you’re wondering what the best snack for labor is, let me tell you:
It’s whatever you feel like eating!
If you want a hamburger, eat one. If you just want a popsicle, eat that. Your body knows what it needs, so listen to it.
That said, here are some ideas of easy protein snacks you can have on hand for labor.
Greek Yogurt
I eat those little greek yogurt cups a lot during pregnancy, so they were a no-brainer choice for me for labor.
Why It Works: Greek yogurt (make sures it’s Greek!) contains about 13 grams of protein per serving. Its smooth texture makes it easy to eat, and it’s packed with probiotics, which aid digestion.
Suggestions: Try it plain or add a bit of honey or some fruit. Opt for full-fat. Add in granola for an extra crunch and some carbs.
Trail Mix
Even though I like nuts, when I was pregnant with my first daughter I could not eat plain nuts. Trail mix, however, was a favorite.
Why It Works: Trail mix is portable and easy to eat in small portions, with a great mix of protein, healthy fats, and fiber. Added fruit or chocolate can also provide a small boost of energy.
Suggestions: Make your own by mixing almonds, peanuts, and cashews (or your favorite nuts) with a few dried fruits or dark chocolate for added flavor.
Nut Butter
If you’re a nut butter lover, this one’s for you.
Why It Works: Nut butter has about 8 grams of protein per serving and provides healthy fats, which provide energy and help you feel full for longer.
Suggestions: Put your nut butter (peanut, almond, cashew, or a mix) on a banana, apple slices, toast, or a rice cake.
Eggs
Eggs are a staple during pregnancy and that doesn’t have to change in labor. If they sound good, eat up!
Why They Work: Eggs have 6 grams of protein each and contain other essential nutrients.
Suggestions: Hard-boiled eggs are especially convenient for labor. Prep them ahead of time for a simple grab-and-eat option. Lightly salt them for a little more flavor.
Cottage Cheese
It seems people either love or hate cottage cheese. I definitely used to be in the “no thank you” camp but I like it now!
Why It Works: Cottage cheese provides a hefty serving of protein (about 13 grams in half a cup) and healthy fats (get full-fat!).
Suggestions: Cottage cheese pairs great with fruit like peaches and strawberries. Add in a little granola for a crunchy snack someone can help you eat between contractions. You can also use cottage cheese as a veggie dip.
Hummus
Give me beans but make it convenient.
Why It Works: Smooth and creamy, hummus is rich in protein and healthy fats. It’s unique and versatile, which can be nice during labor.
Suggestions: Pair hummus with crunchy veggies like carrots, cucumber slices, or bell pepper strips. For a heartier snack, use pita bread or crackers.
Protein Bars
As soon as I find out I’m pregnant, there’s a permanent stash of protein bars on top of my fridge. That’s convenient for labor, too.
Why It Works: Protein bars are easy to grab, easy to eat, and packed with protein to keep you going. Since they’re shelf-stable, they’re a great one to have in the cupboard as you approach your due window so you don’t get caught unprepared when labor begins.
Suggestions: Look for bars with simple ingredients and a good balance of protein, healthy fats, and carbs. Avoid overly sugary options that could cause a blood sugar spike followed by a crash.
String Cheese or Cheese Cubes
“Do you like cheese?”
“Why yes, I do. My favorite’s gouda.”
Why It Works: Cheese is a protein powerhouse that’s also easy to portion and eat with minimal mess. It pairs well with other snacks if you want variety.
Suggestions: Use pre-cut cubes or individually wrapped string cheese for ease. Pair with crackers or apple slices for extra flavor.
Edamame
If you’ve never tried edamame, don’t start during labor. But if you like it, have it on hand to change up the protein game.
Why It Works: Edamame is a plant-based protein option that’s high in protein and fiber, which can help sustain your energy. Plus, it’s bite-sized and easy to eat.
Suggestions: Have steamed and salted edamame ready in a small container. It’s perfect to eat plain or sprinkled with a little soy sauce or seasoning.
Jerky or Meat Sticks
Of course, meat is a protein-packed option for labor.
Why It Works: Jerky or meat sticks are great for on-the-go eating. They’re savory, portable, and convenient since they require no refrigeration,
Suggestions: Choose options with short ingredient lists and not too much added sodium. Turkey, beef, or bison varieties can all be satisfying, and flavored options like teriyaki or peppered add variety.
Protein Smoothies
Smoothies are easy to drink through a silicone straw, so they’re a great choice for labor.
Why It Works: Easy to sip and packed with protein, smoothies are hydrating and customizable based on your preferences and energy needs during labor.
Suggestions: If you’re headed to the hospital or birth center, make a smoothie in advance with protein powder, frozen fruit, and milk, and store it in a thermos or insulated bottle to keep it fresh. If you’ll be laboring at home, someone can make one fresh for you!
Quinoa
Quinoa might not be a conventional snack food but it’s worth considering, especially if you prefer plant proteins.
Why It Works: This grain-like seed is a complete protein and easy to prepare in advance. It’s light but filling, making it a great option for labor snacking.
Suggestions: Mix quinoa with a drizzle of flavored balsamic vinegar, flavored olive oil, or fresh herbs. You can even stir in a handful of veggies or shredded chicken for extra flavor and heartiness.
Chia Pudding
If you haven’t tried chia pudding yet, try it now! Then make some more to have for labor.
Why It Works: Packed with protein, fiber, and omega-3s, chia pudding is light, satisfying, and easy to digest, making it perfect for labor. And it’s so yummy!
Suggestions: Make it ahead and store it in a mason jar. Top with fresh berries, dark chocolate chips, a sprinkle of granola, or coconut flakes for added flavor and texture.
Protein Pancakes or Muffins
While you’re making your freezer meals for postpartum, consider baking a few protein-packed snacks for labor, too—muffins or pancakes are great grab-and-go snacks.
Why It Works: These are easy to make ahead and store, plus they’re a comforting snack packed with protein and carbs to keep your energy steady.
Suggestions: Use protein pancake mix or add protein powder to your batter. Muffins made with Greek yogurt or nuts can also be a great option. Add mix-ins like blueberries or dark chocolate for a tasty twist.
Collagen in Water
Collagen is important for skin and cell health, as well as other functions in your body, and it’s a great source of protein!
Why It Works: Collagen is a protein that’s easy to add to water or juice, ideal for hydration and a light protein boost when heavier snacks feel too filling.
Suggestions: Stir collagen powder into water or coconut water. It’s nearly flavorless, so it shouldn’t bother you, even if you’re feeling queasy.
Tips for Prepping, Storing, and Packing Snacks
As you near the end of pregnancy, here are some tips for getting your labor snacks ready so they’re good to go when contractions begin.
Prep Ahead of Time
As I said in a few of the sections above, it’s a good idea to prep your protein snacks in the weeks or days before labor is likely to begin. This may include boiling eggs, making pancakes or muffins, and putting things in single-serving containers.
(The containers are especially important if you’re going to the hospital or a birth center rather than staying home.)
Of course, you’ll also want to plan a grocery trip for store-bought snack items so your cupboard is stocked and ready.
Label Everything
Along with cooking, baking, and portioning, make sure to label everything (if you’re not doing a home birth). This will make it easy for your support people to get the right snack without having to guess or spend a long time looking through multiple containers.
Use a Cooler
For birth center and hospital births, have a small cooler ready to fill so you can keep things fresh while away from home. (Don’t forget to check if you have enough ice packs!)
Vary Your Options
You don’t know what you’re going to want to eat during labor until you’re in the moment, so prepare a variety of snacks—sweet and savory, smooth and crunchy, light or hearty—so you have something for however you’re feeling.
Don’t Forget Your Support People
While a doula will often bring a few snacks of her own, family members or friends who attend your birth probably won’t think to stock up before coming to be with you. Pack a few extra snacks so your partner, your mom, or whoever is with you can also keep their energy up.
Conclusion
As your baby’s arrival draws closer, I’m sure you’re eagerly anticipating meeting them. To feel strong and ready for the journey of labor, take some time now to prepare high-protein snacks. These will give you the fuel you need to surrender to the process and welcome your baby with confidence.
And remember: food isn’t just nourishment—it can also bring comfort and calm. Choose snacks you truly enjoy, ones that help you feel happy and supported, as you prepare to welcome your little one into the world.
I’m so excited for you, Mama!
Until next time,
Allison
READ MORE:
Things You Can Refuse During Labor
What Every Mom Needs to Know About Electronic Fetal Monitoring
