Morning Sickness Peanut Butter Banana Toast (Great for First Trimester!!)

When I was in the thick of morning sickness, “meals” often looked more like survival snacks than anything Pinterest-worthy.

I craved something simple, familiar, and gentle enough to not set off another wave of nausea. That’s how peanut butter banana toast became one of my first-trimester lifelines.

Why This Pregnancy and Postpartum-Friendly Peanut Butter Banana Toast Is Good For You & The Baby

It’s nothing fancy—just soft bread, creamy peanut butter, and sweet banana—but that’s exactly what made it doable on the queasiest mornings.

The peanut butter gave me a little protein to steady my energy, the banana added natural sweetness, and together they kept me full just long enough to make it through another round of fatigue and food aversions.

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 1 toast

Ingredients (This is It!)

• 1 slice white sandwich bread (or whole wheat or sourdough, or whatever you have at home LOL)
• 2 tablespoons unsweetened chunky peanut butter
• 1/2 banana, sliced

Preparation Instructions

1. Lightly toast the slice of white sandwich bread in a toaster or on a griddle.
2. While the toast is still warm, spread the chunky peanut butter evenly from edge to edge.
3. Arrange the banana slices on top of the peanut butter. Serve immediately.

Tips For the Best Pregnancy-Safe Peanut Butter Banana Toast

• Add toppings: 1-2 teaspoons chia seeds, flaxseeds, or shredded coconut add great texture. 
• Swap the spread: Use my Antioxidant-Rich Homemade Chocolate Hazelnut Spread or High Fiber Homemade Almond Butter instead of peanut butter. 
• More fruit: Sprinkle 1 tablespoon fresh blueberries, sliced strawberries, or raspberries on top. 
• Skip the toasting: There's something about toasting the bread that would set off my nausea on difficult mornings... If this is you, skip the toasting. It won't have crunch, but at least you'll be able to eat something :) 
• Add a drizzle: Maple syrup, honey, and agave nectar are great ways to add a bit of sweetness to each bite. 

How to Store This Pregnancy High-Potassium Peanut Butter Banana Toast

• Counter: This toast can't be made in advance but you can toast 2-3 slices of bread and store them in an airtight container for up to 4 days. 

FAQs about this Peanut Butter Banana Toast for Pregnancy & Postpartum

1. Is peanut butter safe to eat during pregnancy?

Yes—peanut butter is generally safe to eat during pregnancy as long as you don’t have a peanut allergy. It’s actually a nutrient-dense food, providing protein, fiber, and healthy fats that help keep blood sugar steady. Just make sure to choose one with minimal added sugar and salt. If you have gestational diabetes, portion control is key since peanut butter is calorie-dense.

2. What bread is best for peanut butter banana toast during pregnancy?

The “best” bread depends on your needs and symptoms. White bread is gentler on sensitive stomachs and can be easier to tolerate when nausea is intense. Whole wheat or sourdough adds more fiber, which supports digestion and helps relieve constipation—a common pregnancy issue. If your stomach allows, rotating between the two can give you both comfort and nutrition.

3. Can peanut butter banana toast help with morning sickness?

Yes, this toast can be soothing when you’re queasy. The blandness of bread plus the natural sweetness of banana makes it easy on the stomach, while peanut butter helps prevent nausea linked to an empty stomach or blood sugar dips. If even toast feels too heavy, you can skip toasting the bread or use a softer option like a tortilla wrap.

4. How can I make peanut butter banana toast more filling for pregnancy?

If you need this snack to double as a light meal, you can add protein and fiber boosts. Toppings like chia seeds, hemp hearts, or ground flax add extra omega-3s and fiber. A sprinkle of granola or crushed nuts increases crunch and staying power. For more satiety, pair your toast with a pregnancy-safe smoothie or drink like my Decaf Pumpkin Spice Latte for Pregnancy, or Nausea-Relief Strawberry Banana Smoothie. 

A Note From My Chaotic Kitchen

The best part? This toast is endlessly adaptable once your stomach starts to settle. A handful of blueberries, a sprinkle of chia seeds, or even a drizzle of honey can turn it into something new without complicating the simplicity that makes it so nausea-friendly.

Sometimes, the most basic recipes carry you through the hardest seasons—and this one carried me through more than a few queasy mornings.

For more nausea-relief recipes to help you survive morning sickness, check out my Fiber-Rich Avocado Breakfast Toast, Hydrating Mango Coconut Smoothie, and Hydrating Melon Cucumber Smoothie.