Beyond Eggs And Yogurt: 6 High-Protein Snacks To Reduce Morning Sickness

Anyone who has experienced morning sickness understands how debilitating it can be, and probably also realizes that the name itself is a misnomer. During pregnancy, nausea can strike at any time of day — not just in the morning — and often, the only way to make it go away is to force yourself to eat something. But for pregnant people who are averse to certain foods and smells, this can be a nightmare all its own. To combat this, familiarize yourself with a list of foods you know you can tolerate, and opt for high-protein snacks, which can help reduce nausea in pregnancy.

When you eat protein, your body naturally produces more of a hormone called gastrin, which helps with digestion. Protein also helps stabilize your blood sugar; when this is unstable, it can make nausea even worse. But even without an upset stomach at play, it's recommended that pregnant women aim for at least 60 grams of protein a day. To help you meet that benchmark, we've rounded up six high-protein options to keep on hand if you're prone to morning sickness.

During both of my own pregnancies, I couldn't get out of bed without a slice of peanut butter on sourdough toast in the morning. I was lucky in that my morning sickness was predictable and easily abated, but there were days when I couldn't even sit up until I'd eaten a few bites. Two tablespoons of peanut butter contain about 7 to 8 grams of protein, so depending on how much you eat, you can easily meet almost 25% of your daily protein requirement with this simple, nausea-fighting snack.

Tofu is an excellent source of protein, but how much you get depends on the kind you buy. As a rule, the firmer the tofu, the higher the protein. While 3 ounces of silken tofu has over 3 grams of protein, extra-firm tofu has 5 grams. But before you load up on the firm stuff, know that each variety allows for versatility. Silken tofu is perfect for dips and sauces, while firmer varieties are great for sauteing and air frying. Plus, tofu is high in vitamin B6, which can reduce morning sickness symptoms like nausea and vomiting.

Pasteurized cottage cheese is a nutrient-rich, protein-dense snack option that's excellent for pregnant people,and can be a great choice if you just want something cold, bland, and mild to keep your nausea at bay. It's also an ideal alternative to plain yogurt if you're looking to change things up. A half-cup serving of cottage cheese contains approximately 12 grams of protein, and is also a great source of calcium and essential B vitamins, offering excellent support in fetal development.

Instead of one large meal, eating smaller amounts more frequently can lessen the intensity of morning sickness. So, start keeping easy grab-and-go snacks on hand, like roasted edamame. Edamame is an excellent source of protein, but how much you get depends on how it's prepared. While 100 grams of fresh or boiled edamame offer about 11 grams of protein, this number skyrockets to over 40 grams for the same amount of roasted edamame. This is because the water evaporates during the roasting process, ultimately concentrating the nutrients into a denser, higher-protein snack. 

It's recommended to skip cold-cured meats during pregnancy, and many pregnant people avoid processed lunchmeat as a rule. But well-prepared lean white meats, like chicken or turkey breast, are an excellent source of protein. And unlike red meat, both options have minimal grease and fat, which makes eating much easier for those dealing with morning sickness. About 100 grams of skinless, boneless chicken breast offers nearly 31 grams of protein, while the same amount of turkey breast comes in just under, closer to 30 grams of protein — although turkey is lower in fat and calories.

Pregnant people should generally avoid unpasteurized and soft-ripened cheese, but parmesan cheese is all systems go. Not only is parmesan cheese safe — it's surprisingly high in protein. It's also relatively low in lactose (as far as cheeses go), so even if dairy sounds unappealing thanks to your nausea and morning sickness, parmesan might be gentle enough for the occasional indulgence. A 1-ounce serving of parmesan offers about 10 grams of protein and is also rich in calcium and phosphorus, which can support fetal development.