Healthy Smoothie Recipes For The First Trimester
- May 18, 2022
- Updated: July 17, 2026
- 0 Comments
Smoothies for pregnancy can be a great, nutrient-rich option, especially when you don’t have an appetite during the first trimester. These healthy smoothie recipes for the first trimester are a great way to get in the necessary protein and fiber.
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Disclaimer – This post is for informational purposes only and is not for diagnosing or treatment. See your medical provider or Registered Dietitian for individual recommendations.
As a Registered Dietitian, I’m always trying to be efficient with my nutrition plan. For example, during each of my now 4 pregnancies, I have been so conscious of my extra thirst and relied on pregnancy electrolytes so much.
And then I realized I could capitalize on my thirst to provide nutrition with a variety of these smoothies for pregnancy, especially during the first trimester, when your appetite is wildly inconsistent and nausea may be present.
Nausea was the height of my fourth pregnancy symptoms, and these smoothies were a life saber.
I could cater the ingredients to put into it, depending on what sounds good. And an intentional smoothie would help me stay hydrated and get important nutrients for baby and myself, AND it was quick!
Hence, first trimester smoothies for pregnancy are a fantastic way to pack in those essential nutrients while keeping things delicious and easy.
Whether you’re dealing with morning sickness, needing a quick energy boost, or simply wanting to ensure you’re getting enough vitamins and minerals, a well-crafted first trimester smoothie can be your best friend.
They can even be a great recipe for breastfeeding moms to help with calories, protein, hydration and more!
Why A Dietitian Loves Smoothies for Pregnancy
“Having gone through three pregnancies, I remember how thirsty I always was, especially in the hot summer months. As a dietitian, I know how challenging it can be to get all of the nutrients needed for pregnancy. So, smoothies for pregnancy are a great solution for hydration and getting extra protein and nutrients in. They can be catered to your taste preferences and are ready in minutes!”
Are Smoothies Good For Pregnancy?
Absolutely – smoothies are wonderful for pregnancy. As I enter my fourth pregnancy, I’m not surprised that I continue to crave cold smoothies, even in the winter.
Especially in the first few months, when I couldn’t keep much down, these pregnancy smoothie recipes were lifesavers.
Plus, smoothies can be great for getting pregnancy electrolytes in and for increasing hydration for breastfeeding.
Drinking smoothies while pregnant is just easier than stomaching real food sometimes, especially smoothies in the first trimester of pregnancy.
The way it goes – smoothies with lactation cookies in the morning, pregnancy safe mocktails at night.
When I didn’t have an appetite, collagen smoothies were awesome for nourishment, which was an important part of preparing for home birth.
Yes, collagen is safe for breastfeeding and pregnancy!
Hot Recipe Tip
I used to add omega-3 liquid fish oils to my pregnancy smoothies to up my intake of DHA and EPA during pregnancy!
While this post will review helpful nutrients and ingredients to add to your smoothies for pregnancy, make sure to still take your prenatal vitamin of choice and always talk with your care provider.
Your prenatal vitamin is formulated to meet your growing nutrient demands and provide essential nutrients for baby, such as folic acid. A diverse diet should accompany your prenatal vitamin.
Benefits of Smoothies for Pregnancy
Yes, smoothies for pregnancy are healthy and safe to consume throughout all trimesters of pregnancy, whether you want a healthy fruit smoothie or a creamy, high-protein option.
In fact, smoothies are a great way to get 25 grams of protein at breakfast – this banana cottage cheese smoothie has 25 grams without any protein powder. You may not have the urge to eat solid foods during some parts of pregnancy, which is when prenatal smoothies can especially come in handy.
Smoothies for pregnancy in the first trimester were a lifesaver for me during my pregnancy when no solid foods sounded good.
We commonly think of breastfeeding hunger as a constant source of low-key hunger, but pregnancy hunger in the later trimesters can also be pretty incessant, especially as we head into later trimesters and the baby’s needs increase.
Nutritious Add In’s For Pregnancy Smoothie Recipes
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A Dietitian’s Favorite Ingredients For Pregnancy Smoothies
No matter what diet you follow, here are some of my favorite nutrient-dense options to add to your pregnancy smoothies during the first trimester.
You can even blend these ahead of time and make some premade smoothies for postpartum to keep in your freezer! I love these smoothie bags for doing so.
- Greek yogurt – offers protein, bone-building calcium and Vitamin D, and probiotics, which can help with digestion, mood and more. Greek yogurt smoothies are protein-rich for pregnancy smoothies, so I usually have one in the morning.
- Leafy greens – Greens can help provide B vitamins, specifically folate, which is of higher concern for pregnant women. We throw these in all of our postpartum freezer meals too!
- Fruits – Bananas seem to be the popular option because they add a natural sweetness that isn’t overpowering and are easy to freeze and use. Other options include mango, berries, kiwi, or avocados. Fresh or frozen both work equally well – it’s up to personal preference.
- Veggies – Aside from leafy greens, many people opt for frozen cauliflower in a smoothie. It’s tasteless and adds creaminess and more nutrients.
- Collagen and protein powder– I’ll usually add collagen and/or protein powder for extra protein. Always use a third-party tested brand.
- Nut Butters – Peanut butter, almond butter or your favorite nut butter provides additional protein, healthy fats and flavor to a smoothie.
- Hemp seeds – I love adding hemp hearts for additional protein and micronutrients. They are rich in iron, calcium, omega 3‘s, fiber and more.
- Chia seeds and flax seeds – Similarly, chia and flax seeds add a dose of healthy omega-3 fats, calcium and a slew of micronutrients too! These seeds are also high in essential fatty acids, which are great for a pregnant woman and for baby’s brain.
- Coconut Water – Coconut water can be a lighter, refreshing liquid to add into your pregnancy smoothies. It’s high in electrolytes (less sodium and more potassium), which are important for hydration during pregnancy.
- 100% Fruit Juice – Fruit juice can be a great source of micronutrients, like Vitamin C, potassium and antioxidants. Plus, it can help you stay hydrated if you’re sick of drinking just water. This cranberry juice smoothie is a great option!
- Dairy or Soy milk – Both dairy and soy milk (even pea protein milk) provide great protein-rich options to add to your smoothie, as well as necessary calcium and Vitamin D. For non-dairy options, soy milk is preferred since it has a nutrition breakdown similar to dairy milk. If you prefer coconut milk, cashew milk or almond milk, try to get protein from other additions in your smoothie.
- Ginger – Ginger is known to help with nausea and has several antioxidants so it can be a great addition to any smoothie, especially during the first trimester months when you need a pregnancy smoothie for nausea. You’ll find it a lot in these lactation smoothies too, since it can help with milk production in the postpartum period.
- Coconut Oil – Some people may opt to add coconut oil for extra fats. If you aren’t eating enough fat in your diet, this can be a good way to get more calories in without changing the taste.
- Honey – Honey or maple syrup can be a natural sweetener for any type of smoothie for pregnancy, with some added nutrition benefits, too. However, beware of adding too much as both honey and maple syrup contain added sugars, which we want to minimize.
Tasty Pregnancy Smoothie Recipes for the First Trimester
Best Smoothies for Pregnancy
These nutrient-dense pregnancy smoothies can help provide nourishment and hydration, and are some of the best smoothies for pregnancy and breastfeeding.
This bright hued sweet potato beet smoothie is the best post workout smoothie recipe. Made with mango, beets and sweet potatoes, it's antioxidant rich, and helps replenish and restore your muscles to expedite recovery.
This Orange and Mango Smoothie is the perfect cold and creamy post workout recovery smoothie. Enjoy the taste of the healthy creamsicle shake!
A high fiber smoothie that is packed with superfoods. A simple and delicious smoothie for pregnancy.
This cantaloupe mango smoothie is great for pregnancy. Make it in minutes with just 5 simple ingredients.
This delicious smoothie will satisfy your sweet tooth while helping you sneak in veggies, fiber, and protein!
This Beet Banana Smoothie is a healthy, antioxidant-packed smoothie option, great for after a workout, packed with banana, mango, raw beats and spinach. You won't even taste the spinach in this beet spinach smoothie.
This Strawberry Banana Smoothie Bowl recipe is a deliciously creamy snack, or can even be made into a meal with your favorite toppings.
Made with 4 ingredients-this is an easy, healthy blueberry smoothie you can make with fresh or frozen berries.
This 3 ingredient Banana Mango Yogurt Smoothie made with fresh fruit and Greek yogurt is filling and free of added sugars.
This healthy Chocolate Peanut Butter Protein Smoothie is high protein from whole food ingredients only and will keep you full for hours!
This strawberry oatmeal protein smoothie is such a quick and easy breakfast that will keep you full for a while.
This healthy protein smoothie uses cottage cheese instead of protein powder, so you know exactly what you’re putting in your body! It’s fast and delicious.
Morning Sickness Smoothie
To handle morning sickness or food aversions, I recommend keeping your smoothie bland and light.
Here are some typical combinations I would make in my smoothies for morning sickness.
- bananas (fresh or frozen)
- greek yogurt (plain or vanilla)
- choice of milk
- orange juice (add a touch of Vitamin C)
- spinach (don’t taste it) – fresh spinach or frozen both work
- protein powder – optional, but helpful to help you get sufficient protein
Blending these ingredients creates a tasty, creamy smoothie. If you add the orange juice, it tastes more like an orange crush or creamsicle smoothie and is so nutritious and protein-rich.
Some more ideas for pregnancy smoothies for nausea:
- Banana Peach Smoothie – A simple smoothie made with bananas, peaches, greek yogurt and honey.
- Carrot Ginger Smoothie– An antioxidant-rich smoothie to help calm your stomach.
Eating consistently (every few hours) and including protein at every meal and snack can really help with pregnancy nausea, especially since protein needs are higher during pregnancy.
Green Smoothies for Pregnancy
Some women prefer lighter green smoothies for pregnancy, so many of these are healthy pregnancy smoothies with spinach or other dark leafy greens.
If you struggle to get greens in through your diet, these smoothies may be a great option for you! Greens are great sources of Vitamin K, folate, iron, magnesium and more.
Green Smoothies for Pregnancy
These green smoothies for pregnancy are nourishing, full of nutrients and great for hydration!
You'll never guess that beans are in this smoothie. This healthy chocolate bean smoothie is made with bananas, beans, dates, yogurt, milk and spinach to make the tastiest mint chocolate chip smoothie, plus it's full of filling fiber and protein.
This incredible tropical green smoothie will help you stay hydrated during pregnancy! It’s made with five fruits and vegetables and coconut water, so it will give you a good dose of fiber, various vitamins and minerals, and monounsaturated fats
This low-carb green smoothie is made with spinach, banana, & protein powder! It makes the perfect low-carb smoothie for a healthy breakfast!
This easy green smoothie contains fruit, veggies and protein - a delicious healthy breakfast!
A Healthy Green Smoothie Recipe that is so easy to make and nourishing for pregnant women.
This protein-packed green smoothie tastes amazingly refreshing and only takes 5 minutes to make.
Is a Pregnancy Smoothie Enough for a Meal?
This is a person-to-person dependent question, and will often depend on the quality of your smoothie and what else you’re eating during your day.
It’s best to talk with your doctor or Registered Dietitian for personalized recommendations.
As a dietitian myself, I would advise that smoothies during pregnancy are great additions to an already sufficient and balanced diet. They shouldn’t be a replacement of all of your meals. However, the first trimester rarely goes according to plan and sometimes eating something is better than eating nothing.
After all, it would be difficult to meet all of your nutritional needs through just healthy smoothies alone.
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