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Smoothies for pregnancy can be a great, nutrient-rich option when you don’t have an appetite during the first trimester. Give these pregnancy smoothies a try!

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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 3 pregnancies, I was always thirsty.

Hence, a cold and refreshing beverage, like a fruit smoothie for pregnancy, always sounded perfect to me!

I could cater the ingredients to put into it depending on what sounds good, it would help me stay hydrated and get important nutrients for baby and myself, AND it was quick!

Hence, 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 smoothie can be your best friend.

They can even be a great recipe for breastfeeding moms to help with calories, protein, hydration and more!

Are Smoothies Good For Pregnancy?

Absolutely – smoothies are good for pregnancy and pregnant moms.

As I enter my third pregnancy, I’m not surprised that I continue to crave cold smoothies.

Especially in the first trimester when I couldn’t keep much down, pregnancy smoothies were live savers.

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 mocktails at night.

So, I’ve rounded up some of the best smoothies for pregnancy to share the good word that smoothies can be wonderful for pregnancy.

Smoothies are undoubtedly a great pregnancy and postpartum snack, and a great way to stay hydrated.

Eating and drinking enough is a main form of self care during pregnancy to help you feel your best. It’s also just an example of gentle nutrition for intuitive eating.

Take care of yourself, even if it’s not something you “feel” like doing in the moment.

When I didn’t have an appetite, collagen smoothies were awesome for nourishment, which was an important part of how to prepare for home birth.

If you’re concerned about collagen, I have a whole post about how collagen is safe for breastfeeding and pregnancy.

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 creamy, high-protein option.

In fact, smoothies are a great way to get 25 grams of protein at breakfast!

I will often add nutritional yeast or collagen to my smoothies for a nutrient boost!

And if you can’t get the energy to make your own, that’s okay too! I relied heavily on the Daily Harvest smoothies to get extra fruits and veggies in, all of which is great for a helpful pregnancy smoothie.

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.

Scroll down to the FAQ section to see what ingredients you should be avoiding during pregnancy.

We commonly think of breastfeeding hunger as a constant source of low-key hunger, but pregnancy hunger can also be pretty incessant, especially as we head into later trimesters and the baby’s needs increase.

So, healthy pregnancy smoothies were a lifesaver for me during my pregnancy when no solid foods sounded good.

Here’s what I would typically include for some extra nutrition.

Nutritious Add In’s For Pregnancy Smoothie Recipes

drippy peanut butter

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flax seeds

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hemp seeds

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pb2

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smoothie pouches

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chia seeds

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Collagen

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Key Pregnancy Smoothie Ingredients

When I’m making a pregnancy smoothie or looking for a recipe to follow, I want to ensure it will provide the essential nutrients I need, namely fiber, micronutrients and protein.

There are several good smoothies for pregnancy that provide essential macronutrients and micronutrients, like protein, magnesium, B-Vitamins, Vitamin C, fiber and more.

Smoothies are a great option for high protein snacks during pregnancy.

I’ll even add greek yogurt or protein powder to my Daily Harvest smoothies to keep me fuller longer, and because you need more protein during pregnancy.

Personally, I feel that I generally get enough high-fiber carbohydrates throughout the day.

But for some, more fruits and veggies with micronutrients can be helpful for digestion, nutrient status, hydration and more!

Whether you include dairy or eat only plant-based food, here are some options for including in your smoothies.

You can even blend these ahead of time and make some premade smoothies for pregnancy to keep in your freezer as postpartum freezer meals or for when you want one!

Prepping ahead of time makes such a big difference!

• 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 an additional creaminess and more nutrients. Daily Harvest has great options for veggies in your smoothie!
• Collagen – I’ll usually add collagen and/or protein powder for extra protein. Always use a third-party tested brand. Collagen for breastfeeding is also a great option!
• Nut Butters – Peanut butter, almond butter or your favorite nut butter provide 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.
• 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.

While caffeine should be limited during pregnancy, you don’t need to avoid it completely, though talk with your provider for specific information.

Typically, women can ingest up to 200 mg/day safely.

If you need a smoothie with some caffeine, this peanut butter coffee smoothie is delicious and offers a jolt of energy.

Tasty Pregnancy Smoothie Recipes

As previously mentioned, I love smoothies, during pregnancy, lactation and during my daily life.

As a dietitian, I reviewed the ingredients within these smoothie recipes and I hope you enjoy them.

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 – I may add this sometimes)

Blending these ingredients together 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.

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 in replacement of all of your meals.

After all, it would be difficult to meet all of your nutrition needs through just healthy smoothies alone.

Though first trimester smoothies sure do come in handy.

Expert Tips and FAQ

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