If you’re wondering what to eat when nauseous during pregnancy, you’re not alone. Here are the best foods for morning sickness — simple snacks, drinks, and gentle meal ideas that are often easier to tolerate when everything sounds awful.

When nausea is strong, the goal is tolerable + steady, not perfect nutrition, and these options tend to be easier on the stomach:

“Soft + Simple” Options

plain pasta or noodles with a little olive oil or butter
rice with scrambled eggs
potatoes (baked, mashed, or boiled) + cheese
soups with noodles or rice
smoothies with pregnancy-safe protein powders (especially cold, sipped slowly)

Cold Foods (Less Smell = Less Nausea)

Greek yogurt
cottage cheese
fruit (try frozen berries mixed with yoghurt)

Sips Count, Too

If eating feels impossible, try small, frequent sips, however make sure to sip between meals rather than with meals

milk or soy milk
kefir or drinkable yogurt
thin protein smoothies
brothy soups

These can be surprisingly helpful as remedies for nausea during pregnancy because they offer both fluids and steady energy.

Bland, High-Protein Snack Options for Morning Sickness

Protein can be a game-changer for blood sugar stability — but it has to be realistic. Here are the snacks options that are bland, simple, and higher in protein.

Easy High-Protein Snacks for Morning Sickness

Greek yogurt (plain or vanilla)
cottage cheese (plain, or with a few crackers)
string cheese or mild cheese slices
hard-boiled eggs (if smell is okay; try chilled)
edamame (lightly salted, warm or cold)
hummus with crackers or pita
protein-enriched waffles or pancakes (small portions)
tofu cubes in mild broth (if that feels okay)

If You Can Only Handle “Dry” Foods

Try pairing a dry carb with a mild protein:

Seed crackers + cheese
toast + peanut butter
plain bagel + cream cheese
pretzels + a few nuts

These are genuinely useful high protein snacks for morning sickness because they’re often more tolerable than meat-heavy meals while still supporting steadier blood sugar.

When to Get Medical Support

If you can’t keep fluids down, you’re losing weight rapidly, or have signs of dehydration (very dark urine, dizziness/lightheadedness), reach out to your healthcare provider. Severe nausea and vomiting in pregnancy is treatable, and you deserve support.

Want Personalized Support?

If you want more personalized pregnancy nausea tips — based on what you can actually tolerate — Plummi App can be a calm, supportive resource. It offers evidence-informed guidance for nausea and other pregnancy symptoms, simple food and snack ideas tailored to your preferences, aversions, and stage of pregnancy — so you’re not figuring it all out alone.

Written by: Viktoria Sekamov, RD (Registered Dietitian), Women’s Health Specialist