The Ultimate Guide to Healthy Pregnancy Smoothies: Seven Pregnancy Smoothie Recipes

Last updated on November 28th, 2023 at 02:40 pm

If you’ve been around here for a while, you probably know I love smoothies. Why? Two big reasons. First, they’re a quick and easy way to pack nutrient dense foods into your diet. I’m talking fiber, fats, protein, and greens all in one glass! Second, during pregnancy smoothies can help combat those tough days of nausea that pregnancy often brings. Smoothies are basically your best friend during pregnancy, they were definitely mine. I’m pretty sure I made myself a smoothie every single day of my pregnancy. So, yes, when it comes to the question “Should you drink smoothies while pregnant?” the answer is a resounding yes and I’m going to share seven pregnancy safe smoothie recipes that are nutrient dense and taste amazing. 

Are Smoothies Pregnancy-Safe?

One of the most common questions around smoothies during pregnancy is: Are they actually safe? The short answer is yes, but don’t forget to focus of food safety and quality. 

First, let’s focus on the issue of food safety. Always use fresh, well washed fruits and vegetables to avoid the risk of foodborne illnesses, which can be harmful during pregnancy. Second, when possible opt for organic produce. If organic is not always possible, focus on trying to buy organic for the Dirty Dozen. Don’t forget, even if the produce is organic, wash it before consuming!

Easy Baking Soda & Vinegar Produce Wash

Ingredients:

  • 1 cup of cold water
  • 1 cup of white vinegar
  • 1 tablespoon of baking soda

Submerge your fruits and vegetables into the mixture. Gently stir and let them soak for 5-10 minutes.

Rinse: After soaking, thoroughly rinse the produce under cold, running water to remove any vinegar or baking soda residue.

Dry and Store: Pat dry with a clean towel or let the produce air dry before storing.

Why Making Smoothies at Home Beats Store-Bought Every Time

You might be tempted to grab a smoothie at your local café, but beware. Those store bought options often come with a boatload of added sugars and sweeteners. Added sugars can mess with your blood sugar levels, exasperating fatigue and nausea, feed non-beneficial bacteria in your gut leading to constipation, and added sugar is a definite no if you’re dealing with Gestational Diabetes or are GBS postitive. Making smoothies at home gives you complete control over what goes in them. 

The Best Smoothie Add-Ins for Pregnancy

These ingredients not only enhance the taste but also offer a ton  of nutritional benefits.

Avocado: Adds creaminess and healthy fats that are great for baby’s brain development.

Spinach: A plant based source of iron and also a source of additional minerals and vitamins. An easy way to add more dark leafy greens into your diet. 

Sweet Potato: A whole food source of carbs which our bodies need for energy. 

Greek Yogurt: Packed with protein and calcium for strong bones.

Oats: Provide long-lasting energy and are rich in fiber.

Ginger: Helps to alleviate nausea and indigestion.

Chia Seeds: A great source of plant based.  Omega-3s and additional fiber.

Seven Must-Try Healthy Pregnancy Smoothies

The recipes below use protein powder. You can also use collagen peptides in place of protein powder. While these two are totally optional, it is an easy way to add additional protein into your diet. When choosing a protein powder or collagen peptides supplement, the quality is extra important. Many commercial protein powders are packed with artificial sweeteners, flavors, preservatives, and sometimes even harmful additives. Lower quality protein powders can also be processed in a way that strips them of their nutritional value.

Collagen peptides are no different. As they have become more popular, more and more brands have entered the market, not all of which meet the highest standards for purity and sourcing. 

Always choose a protein powder or collagen peptides supplement from a reputable brand, ideally one that performs third-party testing for quality and purity. Look for labels that indicate the product is free from harmful additives, artificial sweeteners, and preservatives. Organic or non-GMO certifications are also good indicators of quality.

A few of my trusted brands are Be Well By Kelly Protein Powders in chocolate, vanilla or unflavored, Truvani Vegan Protein Powders in a few flavor options, Perfect Supplements Collagen Peptides or Needed Collagen Peptides

Green Protein Machine

½ cup baby spinach 

½ cup kale

1 scoop unflavored Protein Powder (or use Greek Yogurt in place of protein powder) 

2-3 Medjool dates, pitted

1/2 cup Blueberries (fresh or frozen)

½ teaspoon ground cinnamon 

3 Tablespoons Hemp seeds

1 teaspoon flaxseed meal

½ a green apple

1 cup full fat unsweetened coconut milk or unsweetened milk of choice

Why it’s Great: This smoothie is your go-to for a powerful protein punch. Plus, cinnamon can help to regulate blood sugar levels.

Creamy Chocolate Nut Butter Cup Smoothie

2 Tablespoons unsweetened unsalted organic almond/peanut/walnut butter or sunflower seed butter (no oils added. Look for brands with the nut butter as the only ingredient) 

1 cup baby spinach

1 scoop of chocolate protein powder

3 Tablespoons hemp seeds

1 teaspoon flaxseed meal

2 Tablespoon cacao powder

1 Banana, frozen

1 cup milk of your choice (dairy, almond, coconut, oat)

Why it’s Great: This decadent smoothie satisfies those chocolate cravings while still being super nutritious

Pina Colada Smoothie

¼ cup frozen mango chunks

¼ cup frozen pineapple chunks

½ cup baby spinach

1 sprig fresh mint, leaves only

1 Banana, peeled

1 cup coconut water

1 scoop vanilla or plain protein powder

3 Tablespoons Hemp Seeds

½ teaspoon chia seeds

Why it’s Great: It’s a tropical getaway in a glass. The mint leaves can also help with digestive troubles.

Avocado Berry Bliss

1/2 avocado

1 cup mixed berries (strawberries, blueberries, raspberries, blackberries)

1 medium banana

1 scoop of protein powder

1 cup spinach or kale

1 tablespoon chia seeds

1 teaspoon flaxseed meal

1 cup unsweetened almond milk or coconut water

Why it’s Great: The avocado in this smoothie adds healthy fats essential for baby’s brain development, and the mixed berries provide a source of antioxidants. Plus, you’ve got your greens and seeds for fiber and protein.

Sweet Potato Pie Smoothie

1/2 cup cooked and cooled sweet potato, peeled (you can batch freeze leftovers for future smoothies)

2-3 Medjool dates, pitted

1 cup unsweetened almond milk or oat milk

1 scoop of protein powder

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 tablespoon chia seeds

1 teaspoon flaxseed meal

Why it’s Great: The sweet potato is a source of plant based vitamin A, vitamin c and potassium. The spices not only add flavor but are also a source of anti-inflammatory properties.

Morning Sickness Soother Smoothie

1-inch piece of fresh ginger, peeled and finely chopped

1 medium banana

1/2 lemon, juiced

1 cup coconut water

1 scoop of protein powder

1 tablespoon chia seeds

1 cup spinach

1 small apple (skin included)

Why it’s Great: The ginger helps to settle your stomach, while the lemon and apple add a refreshing tartness that can make it easier to keep the smoothie down. The added protein helps balance blood sugar which can alleviate some of those nausea symptoms. 

“Decadent” Oatmeal Cookie Smoothie

1/4 cup rolled oats

2-3 Medjool dates, pitted

1 tablespoon almond butter or cashew butter

1 cup unsweetened almond milk or oat milk

1 scoop of vanilla protein powder

1/2 teaspoon ground cinnamon

1 tablespoon chia seeds

1 teaspoon flaxseed meal

Why it’s Great: This smoothie is like having an oatmeal cookie in a glass, minus the sugar crash. The oats provide lasting energy and are a great source of fiber. 

The best part of smoothies is you can play around with the ratios and adjust to your flavor preferences. They’re not an exact science so have fun with it!

So there you have it, your guide to making the most of smoothies during pregnancy. These pregnancy safe smoothies are tasty treats and nutrient packed to support you and your growing baby. From choosing clean protein sources like high quality protein powder or collagen peptides, to picking the best whole foods, you’re satisfying cravings while supporting a healthy pregnancy and baby. Cheers to a healthy, happier pregnancy!


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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

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Welcome! It is so great to have you here. As a Certified Health Coach and Nutrition Consultant, my mission is to support you in achieving a healthy pregnancy. Whether you are ready to prepare your body for pregnancy, aiming for a smooth and healthy nine months, or seeking support in your postpartum recovery. I also help parents and their young children embrace nutritious eating and a healthy lifestyle. I provide practical advice and support to help you meet your goals: from getting your body ready for pregnancy, to enjoying a healthy pregnancy journey, and nurturing your children’s well-being. As a mom myself, I’ve gone through it and I understand your aspirations and the hurdles you might face. Let’s partner together to create a healthy journey into parenthood.