17 Safe Sandwiches For Pregnancy (without deli meat!)

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Even though there is a lot of hype about eating deli meat during pregnancy, it’s still completely safe to eat sandwiches while pregnant. Sandwiches can be a quick and tasty meal option that gives you vital nutrition and energy.

In this article, we will examine the world of sandwiches for pregnancy:

  • Which ingredients are safe, and nutrient-dense enough to support the growth of your unborn baby.
  • Safe food handling practices when eating sandwiches during pregnancy
  • Original and delectable sandwich recipes that are good for pregnant women

Sandwiches make a great pregnancy lunch, snack, or even dinner.

So let’s dive in and see how adding sandwiches to your pregnancy diet can be advantageous.

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The Power of Protein-Packed Sandwiches for Pregnancy

Protein throughout pregnancy is essential for the growth and development of your unborn child. By adding protein-rich components to your sandwiches, you will satisfy your increased protein demands and support a healthy pregnancy by getting the essential amino acids.

Lean Meat Options

To reduce your intake of saturated fat, choose lean meats such as:

  • grilled chicken breast
  • turkey
  • roast beef (ideally with reduced salt).

These meats can be combined with whole-grain bread or even wraps for a well-rounded meal that are a good source of protein.

Read more about the best foods for pregnancy.

Plant-Based Protein

Choose plant-based protein sources like:

  • tofu
  • tempeh
  • chickpeas
  • black beans

You can make sandwiches with these components that are delicious and filling while also giving you vital nutrients like protein, iron, and folate.

Ingredients to Add to Sandwiches for Pregnancy

The development of your unborn baby is supported by an increased consumption of some nutrients during pregnancy. It’s very important that you consume enough essential nutrients and do not suffer from any nutritional deficiencies while pregnant.

Here are some ingredients that you can add to your sandwiches to get some of the essential nutrients for pregnancy:

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Omega-3 Fatty Acids

Make sure your sandwiches contain omega-3-rich items such as canned tuna or salmon (select for low-mercury varieties). These fatty acids aid in your baby’s brain and vision development and support your immune system. According to research, pregnant women who consume omega-3 fatty acids have better cognitive development for their offspring.

Choose toppings or spreads with healthy fats like:

  • sliced avocado
  • nut butter (such as almond or peanut butter)
  • olive oil
  • a sprinkling of chia or flaxseeds
  • and, in moderation, slices of omega-3-rich fish like salmon or sardines.


All these ingredients are also a great source of protein. While you’re pregnant, calcium supports normal bone growth and aids in maintaining your bone health. For the fetal skeleton to develop, pregnant women must consume enough calcium.

Choose calcium-rich sandwich toppings such as:

  • Greek yogurt
  • cottage cheese
  • low-fat slices of cheddar, mozzarella, or Swiss cheese
  • calcium-fortified spreads
  • and canned salmon with bones (but make sure the bones are edible).

Dietary fiber

Whole grain bread is a wonderful source of complex carbs and fiber, which helps with digestion and wards off constipation, a problem that is all too frequent during pregnancy.

Choose whole-grain bread or wraps for your sandwiches to promote good weight management and long-lasting energy. Preeclampsia and gestational diabetes have been linked to lower fiber consumption during pregnancy. To guarantee you’re getting the most nutritional value, look for kinds marked “100% whole grain” or “whole wheat.”

Some whole-grain choices to take into account are:

  • Whole wheat rolls or bread
  • Whole grain wraps or tortillas
  • Grain bread with sprouts

Learn more about what foods to add to your pregnancy grocery list.

Best Vegetables for Pregnancy Sandwiches

In addition to flavor and crunch, fresh vegetables offer a variety of important vitamins, minerals, and antioxidants that support a healthy pregnancy.

To improve the nutritional profile of your pregnancy sandwiches, try adding some of the following veggie options:

Leafy Greens

Some great options include:

  • spinach
  • kale
  • romaine lettuce
  • chard

Greens give your sandwiches a fresh and colorful element while also providing folate, iron, vitamin C, and other essential elements. Due to its critical function in preventing neural tube abnormalities, folate is especially vital during pregnancy.

Colorful Vegetables

For more prenatal vitamins, minerals, and antioxidants, add sliced tomatoes, cucumbers, bell peppers, or grated carrots. Your sandwiches become more appealing, have more flavor and crunch, and are more nutritionally diverse thanks to these colorful additions. Vegetables include antioxidants that assist in preventing oxidative stress and advance the general health of pregnant ladies.

Good Dressings and Spreads for Pregnancy Sandwiches

Choosing healthy and flavorful spreads and dressings can enhance the flavor of your sandwiches while also adding extra nutritious value.

Here are a few ideas:


For a creamy and nutrient-rich alternative, mash some ripe avocado and put it on your bread. Avocados are a great source of fiber, healthy fats, and folate. Avocados’ monounsaturated fats are good for the baby’s brain development.


This delectable, protein-rich spread made from chickpeas goes great with a variety of sandwich ingredients. Choose handmade or low-sodium prepared foods. Chickpeas are a great source of folate and other vital minerals required during pregnancy.

Yogurt-Based Dressings

Use yogurt-based dressings like tzatziki or ranch dressings as a substitute for high-fat dressings. They have a tart flavor and help you get your recommended daily intake of calcium. Probiotics included in yogurt are also advantageous for promoting intestinal health during pregnancy.

Learn more about probiotics during pregnancy here.

Sandwiches during Pregnancy Safety Guidelines

To avoid any hazards or food poisoning during pregnancy, one of the most important things is to pay attention to food safety.

Observe these rules when making and eating sandwiches:

1- Proper Food Handling

When you’re handling the ingredients for your sandwiches:

  • Wash your hands before and after
  • Make sure to use different cutting boards for raw meats or veggies
  • Ensure all meats are fully cooked
  • Refrigerate the ingredients at 40 degrees (or below) to prevent bacteria from growing

2- Steer Clear Of Raw Or Undercooked Fillings

To reduce the risk of listeria infections or listeriosis and promote disease control, properly cook all meats until they are steaming hot.

The safe option is to avoid eating undercooked or raw eggs, even if they are in spreads or salad dressings, and also raw fish and undercooked meats otherwise there can be chances of listeria outbreaks.

There’s alot of nuiances to pregnancy diet. I found this app called the Prenatal Pregnancy Library that makes it easy to figure out if you CAN or CAN’T eat any given food during pregnancy. It even has basic meal plans for each trimester! And it’s created by a prenatal nutritionist! Check it out here!

Lisa, Mama of 5

3- Properly Store

Sandwiches with perishable components should be refrigerated right away. To stop the growth of bacteria, eat them as soon as possible.

4- Use Pasteurised Ingredients

To reduce the danger of harmful bacteria and the risk of foodborne illnesses from them, use pasteurized cheeses and spreads. Avoid cheese made from unpasteurized milk and enjoy your safe sandwiches.

5- Avoid High-Mercury seafood

Low-mercury options such as canned light tuna or salmon are preferable to high-mercury fish like shark, swordfish, king mackerel, and tilefish during pregnancy as high levels of mercury can be harmful during this time.

6- Keep A Check On Portion Size

Excess of everything is bad so stay in moderation and keep a check on the portion size of your sandwiches.

Safe Sandwich Recipes for Pregnancy

Try out some of these best options of delicious and nutritious sandwiches to enjoy during your pregnancy to fulfill your pregnancy cravings.

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Pregnancy Sandwiches

Safe sandwiches for pregnancy without deli meat. Tasty and nutritious sandwiches that you can feel good about eating while pregnant.

A Few Things to Remember About Sandwiches While Pregnant

Keep in mind to get creative when making your sandwich fillings and modify them to fit your preferences and dietary needs. To produce a variety of flavors and textures, a great option is to combine foods, spices, and sauces. They will also serve easy pregnancy lunch ideas for you with nutritious food items added to them.

Sandwiches can be a versatile and nourishing option for expectant mothers, providing a convenient option to include crucial components in your diet.

You can make filling sandwiches that promote your baby’s development and keep you feeling satisfied throughout your pregnancy by selecting safer options of whole grains, protein-rich fillings, healthy fats including cheeses, combining nutrient-dense veggies, and using wholesome spreads.

To keep your meals exciting during this unique moment in your life, experiment with new flavor combinations and take advantage of the versatility and customization that sandwiches offer.

While enjoying these delectable and healthy sandwiches for pregnancy, keep food safety a top priority to prevent any serious illness, and consult your healthcare provider or dietician before making any significant changes in your diet.

Enjoy the goodness of nutrient-rich sandwiches as you embark on a healthy pregnancy. Bon appetite!

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More Pregnancy Recipes

Need more ideas for what to eat while pregnant? We’ve got you covered with healthy recipes that include the best foods for pregnancy.

Pregnancy Recipes for Clean Eating

Easy Pregnancy Dinner Recipes

Breakfast Ideas for Pregnancy

Oatmeal Recipes for Pregnancy

High Protein Snacks for Pregnancy

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