15 Healthy Food Recipes for Pregnant Women

Top 15 Healthy Food Recipes for Pregnant Women

Medically Reviewed By
Megha Mukhija (Paediatric Nutritionist)
View more Paediatric Nutritionist Our Panel of Experts

Fraught with uncertainties and confusing elements, pregnancy can be one of the most difficult changes to cope with. As any sane human being would do, comfort food seems like the best option to help tackle such crisis. However, mothers usually find themselves unsure of what food items they can consume without putting the health of the child at risk. These pregnancy Indian recipes from first trimester to the last one will keep you healthy and satiated.

15 Best Pregnancy Recipes

The diet of an expectant mother is one of the most important cogs in ensuring the health of your baby, so it must not be taken lightly, too. Comforting junk food inevitably seems like the best option, but care must be taken to avoid such bland, nutrition-less food. Here are some recipes for pregnant women that you can try.

1. Chicken and Tomato Pasta Recipe

Chicken and Tomato Pasta Recipe

A non-vegetarian dish with a tang!

What You Will Need:

  • 350 grams of dried penne pasta
  • 100 grams of snow peas
  • 500 grams of chicken breast fillets
  • 1 tbsp olive oil
  • 1 tbsp tomato pasta sauce
  • Salt
  • Pepper Powder

How to Make:

The pasta has to be cooked initially by following the instructions on the packet, usually by boiling it in water for a specified amount of time until it reaches the right consistency. While the pasta is being cooked, add the snow peas into the mix and stir lightly. The next step is to take the chicken and brush the pieces with oil and season them with salt and pepper as required. Cooking the chicken filets are done in a large frying pan until the filets attain a tender consistency. They are then allowed to cool, before being sliced diagonally. The chicken is then mixed with the pasta in another pan, in which the pasta sauce is being heated. After thorough mixing, your dish is ready to be consumed.

2. Peanut Butter and Chocolate Chip Energy Bars Recipe


A dish that is high in nutrition and energy!

What You Will Need:

  • 1 cup of peanuts (roasted)
  • 1/2 cup of peanut butter
  • 1 tbsp of vanilla essence
  • 1/2 cup of sunflower seeds
  • 1/2 cup of chocolate chips
  • 1 cup of oats
  • 20 dates (pitted)
  • 2 eggs
  • 1 tbsp of Kosher salt

How to Make:

Using a blender, mix the oats, peanut butter, sunflower seeds, peanuts and dates thoroughly. Separately, mix the eggs, vanilla essence and salt in a bowl. The two mixes are then churned in the blender again, to make a paste. The paste has to be folded into the chocolate chips, after that. Then, they are baked in an oven for 35 minutes, at a temperature of 200 degrees F. After letting the bars cool down; your delicious peanut bars are ready to be consumed.

3. Apple and Lettuce Salad With Melon Dressing Recipe

A fruit salad that goes easy on the stomach.

What You Will Need:

  • 1/2 cup of muskmelon purée
  • 1/2 tbsp cumin seeds (roasted)
  • 3 tbsp coriander (chopped)
  • Salt
  • Pepper Powder
  • 1 cup of lettuce
  • 1/2 cup of cabbage
  • 1/4 cup of grated carrot
  • 1/4 cup of red and yellow peppers
  • 1/2 cup chopped apples
  • 1/2 tbsp of lemon juice
  • 1/2 cup of bean sprouts
  • 2 tbsp of chopped grapes
  • 1 tbsp of chopped spring onions
  • Salt

How to Make:

The cabbage, carrots, lettuce and pepper have to be placed in ice-cold water for half an hour, before being drained and placed under refrigeration. The apples are placed in lemon juice and refrigerated. All the salad ingredients are then mixed well in a bowl. Dressing ingredients are to be blended and then added to the salad.

4. Banana Walnut Pancakes Recipe


A treat for those with a sweet tooth!

What You Will Need:

  • 1/4 cup of banana puree
  • 1/2 cup finely chopped walnuts
  • 1 cup of whole-wheat flour
  • 2 tbsp of wheat bran
  • 1/2 cup of milk
  • 4 tbsp of castor sugar
  • 1/2 tbsp of vanilla essence
  • 1/2 tbsp of baking powder
  • 4 tbsp of butter
  • Banana slices
  • Honey

How to Make:

Mix all the ingredients in a bowl, along with half a cup of water. Put on a frying pan over medium heat and melt some butter in it. The mix is then to be ladled in and spread evenly and tossed so that it cooks evenly on both sides. Serve the pancakes with banana slices and honey.

5. Bean Soup Recipe


A simple meal packed with proteins.

What You Will Need:

  • 3/4 cup of kidney beans
  • 1/2 cup chopped onions
  • 2 cups of chopped tomatoes
  • 1 tbsp finely of chopped garlic
  • 1/2 tbsp of chilli powder
  • 1 tbsp lemon juice
  • 1 tbsp oil
  • Salt
  • Sliced spring onions
  • Chopped coriander

How to Make:

The kidney beans are soaked in water overnight, while oil and chopped onions are cooked in a pressure cooker until the onions turn transparent. Add garlic, tomatoes, salt, chilli powder and let the mix sauté for a few minutes. After that, add beans and water, and let it pressure cook for 15 minutes. Using a blender, churn the kidney beans after it has cooled down. Heat the soup and add lemon juice. Use coriander leaves for garnish.

6. Broccoli and Baby Corn Stir-fry Recipe

A healthy vegetarian dish

What You Will Need:

  • 3/4 cup of broccoli
  • 1/3 cup of baby corn
  • 1/3 cup of capsicum
  • 1/3 cup of onions
  • 2 tbsp of French beans
  • 8 toasted cashews
  • 1 tbsp of finely chopped garlic
  • 1 tbsp of cornflour
  • A pinch of sugar
  • 1/2 tbsp of Black Pepper Powder
  • 2 tbsp of oil
  • Salt

How to Make:

Oil is initially heated over a high flame, in a wok. The garlic is added and then cooked for a minute. Then, add all the vegetables and stir-fry for some time. Mix half a cup of water to the cornflour and add it to the vegetables, along with seasoning. The mixture is then cooked for a minute and served with toasted cashews.

7. Drumsticks Leave Soup Recipe

A simple soup that is rich in flavour.

What You Will Need:

  • 2 cups drumstick leaves, chopped
  • 1/4 cup shallots or pearl onions, finely chopped
  • 1 tbsp ginger, finely grated
  • 1 tbsp garlic, finely chopped
  • 1/4 cup tomato, chopped
  • 1 tsp cumin (jeera) seeds
  • 1/4 tsp turmeric powder
  • 1 tsp black pepper powder
  • 4 cups water as required
  • Salt
  • 1/2 tsp oil

How to Make:

Heat the oil in a pan, and add cumin seeds, garlic and ginger- saute until the mixture turns golden brown. The shallots are to be added, and sauteed until they become translucent. Add the tomatoes, drumstick leaves, turmeric powder, salt and water and bring the entire mixture to a boil. Put a lid on it as it boils and let it simmer for a few minutes. Run the mixture through a sieve after it has cooled to get a clear soup.

8. Vangi Bhaat With Peanuts Recipe

This dish from Karnataka is a combination of brinjal, rice and peanuts and is one of those  Indian pregnancy recipes that you cannot miss.

What You Will Need:

  • 2 cups brinjal, chopped
  • 1 cup rice, cooked
  • 2 tsp peanuts
  • 1 tsp curry leaves
  • 1 dried red chilli
  • 1/2 tsp black gram
  • 1/2 tsp Bengal gram
  • 1/4 tsp turmeric powder
  • 1 tbsp coriander powder
  • 1 tsp red chilli powder
  • 1 tsp garam masala
  • 1/4 cup tamarind extract
  • 1 tbsp jaggery, crushed
  • 2 tbsp coriander leaves, finely chopped
  • 1 tbsp curry leaves, finely chopped
  • 1/4 tsp mustard seeds
  • 1/4 tsp green chillies, chopped
  • Salt
  • 1 tsp oil

How to Make:

Heat the oil with mustard seeds in a pan, and add the black gram, Bengal gram, red chilli, curry leaves and green chillies after the mustard has spluttered. Add the peanuts, and turmeric powder after a sautéing for a few minutes. Add brinjal to the mix, and after mixing thoroughly, toss in the coriander powder, chilli powder and garam masala. Again, add the tamarind extract and cook the mix for a few minutes. Add jaggery and salt to the mix, and cook until the tamarind water dries up. Rice is to be mixed gently with this mixture and garnished with coriander leaves.

9. Peanut and Fresh Vegetable Salad Recipe

For those who don’t want to tax their digestive tract, this is a good option.

What You Will Need:

  • 2 cups raw peanuts, shelled and pressure-cooked
  • 1/4 cup carrots, chopped
  • 1/4 cup broccoli chopped
  • 1/4 cup French beans, chopped
  • 1/4 tsp green chillies, chopped
  • 2 tbsp coriander leaves, chopped
  • 1/4 tsp chaat masala
  • 1/2 tsp cumin powder
  • 1/4 tsp pepper powder
  • 1 tbsp lemon juice
  • Salt

How to Make:

Steam all the chopped vegetables and mix all the ingredients in a bowl. The mixture is to be seasoned with pepper and lime juice. Serve the salad warm or chilled.

10. Mixed Vegetable Cutlet Recipe


A mouth-watering treat for those who like to feast on cutlets.

What You Will Need:

  • 2 large potatoes (aloo) chopped
  • 1/2 cup French beans, finely chopped
  • 1/2 cup carrots, finely chopped
  • 1/2 cup peas
  • 1/2 cup cabbage, finely chopped
  • 1/2 cup onions, finely chopped
  • 1/4 tsp turmeric powder
  • 1/2 tsp chilli (lal mirch) powder
  • Breadcrumbs
  • Oil for frying the cutlets
  • Salt

How to Make:

Using a pan, heat the onions in oil until they turn translucent. Add the potatoes, French Beans, carrots, cabbage and salt, and mix well. Add chilli powder and turmeric powder, too. After mixing well, add some water and cook over a low flame until the vegetables are well-cooked and soft. Mash all the vegetables well and divide the mixture into ball-shaped proportions after it has cooled. After flattening the ball-shaped mix, they are to be rolled in breadcrumbs and placed in a pan to be fried until the skin turns golden-brown. The excess oil is drained by placing them in a plate layered with kitchen tissues.

11. Cabbage Rice Recipe

A simple, nutritious and flavourful meal that helps with digestion.

What You Will Need:

  • 1 ½ cups of cooked rice
  • 1 onion, finely chopped
  • 1/2 cup of shredded cabbage
  • 1 capsicum, sliced
  • 1/2 tbsp of Pepper Powder
  • 2 tbsp of butter
  • Salt
  • 2 tbsp of grated processed cheese (pasteurized)

How to Make:

Melt the butter in a pan and add the onions to be sautéd. The capsicum and cabbage are then added to the pan, and cooked until they become tender. Add rice and seasoning and garnish the mixture with cheese.

12. Cream of Celery Soup Recipe


This soup is a combination of tasty and healthy.

What You Will Need:

  • 1 tbsp of butter
  • 1/2 cup chopped onions
  • 1/4 cup chopped potatoes
  • 1 ¼th cups of finely chopped celery stalks
  • 2 tbsp of cornflour
  • 1/2 cup of milk
  • Salt
  • Pepper
  • 1 tbsp of fresh cream

How to Make:

Sauté the onions and potatoes for a few minutes, in butter. Add celery to the mix, along with two cups of water- let the mix come to a boil. Let the contents of the pan cool, and blend it using a blender. Strain the contents, and then transfer the soup into a pan and heat it. Mix the soup with the cornflour and half a cup of milk and add it to the pan along with seasoning. Let it simmer until the soup thickens.

13. Date and Banana Shake Recipe


This energy filled drink can be consumed during a hot day.

What You Will Need:

  • 1-2 dates 
  • 1/2 banana
  • 350ml milk 
  • 4 to 5 ice-cubes

How to Make:

Soak the dates in warm milk for half an hour and churn it in a blender along with the other ingredients for a tasty shake.

14. Lemony Lentil Salad With Salmon Recipe

A dish for those who love seafood.

What You Will Need:

  • 1/3 cup of lemon juice
  • 1/3 cup of chopped fresh dill
  • 2 tbsp of Dijon mustard
  • 1/4 tbsp of salt
  • Freshly ground pepper to taste
  • 1/3 cup of extra-virgin olive oil
  • 1 medium red bell pepper, diced
  • 1 cup of diced cucumber
  • 1/2 cup of finely chopped red onion
  • 3 cups of cooked brown lentils
  • 1 ½ cup of cooked salmon

How to Make:

Whisk the dill, mustard, salt, pepper and lemon juice in a bowl, and slowly add oil into the mix. Add cucumber, onion, salmon, lentils and bell pepper, and serve after tossing well.

15. Sprouts Cutlet Recipe

A quick snack to munch on that is high in proteins.

What You Will Need:

  • 2 medium-sized potatoes, peeled and boiled
  • 100 grams sprouts
  • 1/2 cup of fresh coriander, chopped
  • Salt
  • 8-10 cashews, coarsely chopped
  • 1 tbsp of cornflour
  • 100 grams of breadcrumbs
  • Cooking oil

How to Make:

Mash the boiled potatoes in a bowl, and add coriander, salt, cashew, corn flour and sprouts into the bowl. From the mix, make small cutlets, and coat them with crumbs. Brush some oil on the surface, and shallow fry them until they have a golden-brown consistency.

Pregnancy may place some restraints in your diet, but that does not mean that you have to forego tasty food entirely. From the healthy food recipes for pregnancy above, you can still whip up something delicious and nutritious in a matter of minutes.

Also Read: Foods to Avoid During Pregnancy

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