There are some things you never think you’ll google – like pregnancy safe sandwiches. But here I am, 21 weeks pregnant and missing an overstuffed deli meat sandwich. Just because you’re pregnant doesn’t mean you have to abstain from something delicious (like a sandwich). Aside from salads as an easy pregnancy lunch idea, here are the best Sandwiches to Eat While Pregnant.

Did you know most deli meats are on the DO NOT EAT DURING PREGNANCY list? Safe deli meats are dried and salted, like pepperoni and salami. Processed lunch meat should be avoided during pregnancy to prevent listeriosis, an illness caused by the bacteria listeria. According to the FDA, pregnant women are about 10 times more likely to get listeriosis than other healthy adults (source).
The Best Sandwiches to Eat While Pregnant
If you are craving a quick easy lunch, I am sharing three deli meat free sandwiches I like to eat while pregnant. Want more pregnancy content? Check out all three of my pregnancies here.
BLT with Avocado
I never appreciated a BLT as much as I do now! There is something so wonderful about crispy turkey bacon (or real bacon), fresh crunchy lettuce, a juicy tomato, and dollop of mayonnaise. Sometimes I like to add a little bit of avocado, sprinkled with coarse sea salt. The bread is important on a BLT, but really depends on your preference. A soft white, crunchy ciabbata, smooth roll, or hearty grain – you decide!
More of my favorite ingredients to upgrade a BLT include: a fried egg, sprouts, fig jam, pesto, tomato jam, spicy truffle mayo or chipotle mayo.
BLT with Avocado
Ingredients
- 3-4 slices cooked turkey bacon
- 4 slices tomato
- romaine or butter lettuce leaves washed, dried
- 1/4 sliced avocado
- 1 tsp mayo
- salt and pepper
- 1 Portuguese roll OR bread of choice toasted or crisped under broiler in oven
Instructions
- Spread mayo on one side of Portuguese roll.
- Layer bacon, lettuce, tomato, and avocado.
- Season with salt and pepper.
- Enjoy!
Chicken Salad with Jalapeños on Toasted Sourdough
One of my pregnancy cravings has been chicken salad with jalapeños. I dream about the spicy pickled crunch of jalapeños combined with smooth chicken salad – especially when it’s on a slice of toasted sourdough with this mayo (it’s my fav!). The kicker:I don’t like making my own chicken salad while pregnant since the process makes me gag. So, I buy fresh chicken salad at our local market at the beginning of each week. Here is a great recipe for chicken salad if you want to make your own.
Looking for more PREGNANCY POSTS? Click here to see all of my posts on Pregnancy!
Looking for a Black Maternity Dress like mine? This is the best and this one is great too!
Fresh Mozzarella, Roasted Red Peppers, Pesto and Balsamic Glaze Sandwich
Caprese salad is such an easy dish and so delicious – especially when it comes with a side of ciabatta bread. I layer pesto, fresh mozzarella slices, sweet roasted red peppers, and a drizzle of balsamic glaze on sliced ciabatta for a rustic italian sandwich. You can add fresh basil leaves, olive oil, or even grill the sandwich to take it to the next level. I have my eye on this Panini Maker.
If you crave sandwiches during pregnancy (like me), here are MORE pregnancy safe sandwich ideas.
- Hot or Cold Lobster Roll
- Deviled Egg Salad Sandwich
- Crockpot Chicken Philly Grinder
- Grilled Peanut Butter, Banana, and Strawberry Jelly Sandwich
- Tuna Fish (not my favorite – but a limited amount of tuna is safe!)
- Veggies and Hummus Wrap
- Fluffernutter & Peanut Butter Sandwich
- Grilled or breaded chicken, honey mustard, mayo, pickles, lettuce, olives (one of my FAVS)
- Roasted Vegetable, Goat Cheese, Balsamic Glaze Panini
- 17 Alternatives to Lunch Meats
- Mouthwatering Vegetarian Sandwiches
Other fun pregnancy safe sandwiches: Almond Butter and Jam, Grilled Vegetable Panini, Nutella with Bananas and Jelly.
If you are DAIRY FREE and pregnant, making sandwiches can be tricky. Many breads contain hidden dairy and cheese is self-explanatory. Don’t fret – I have a lot of posts about my dairy free diet while breastfeeding!
Now is the best time of year to eat tomato on your sandwich!
Just a heads up, hummus, chicken salad, and some fresh mozzarella cheeses are also not recommended during pregnancy.
As long as as your hummus is a premium brand instead of a conventional, preservative-laden one, it’s safe! The same goes for chicken salad – if you know what to look for, and find out where and how the salad has been made – then it’s ok! Homemade is def my fav 🙂 And mozzarella cheese is okay as long as it’s made from pasteurized milk.
BLT all the way. Lost count of how many I made for my wife when she was pregnant. In later stages I have to leave the Aoli out though as it didn’t agree with her.
Great post
Paul
This is the second time I’ve gone back to this list! I havent been able to stomach my usual salads since I’ve been pregnant so I needed lunch ideas.
The caprese sandwiches are an awesome idea! They were easy to make the night before and stayed yummy for lunchtime.
Next week is BLTs!
Thank you, I look forward to reading your other pregnancy posts since I’m a first time mom 💙