10 Nourishing Pregnancy Smoothies for Moms-to-Be

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Pregnancy cravings and nausea can make it hard for women to get the necessary nutrients during pregnancy. A 2023 study found a large majority of women (as many as 9 out of 10) are missing key nutrients that help them feel more energized as the body works hard to grow a little human.

This is where smoothies are a lifesaver. I personally lived off of smoothies in all 3 of my pregnancies (and postpartum, too!).

A healthy and balanced diet is crucial for the development of the baby and the well-being of the mother. Smoothies are an excellent way to pack in essential nutrients while also satisfying those cravings (or when nausea is intense). Here are 10 delicious and nourishing smoothie recipes for moms-to-be, including my personal favorite.

Disclaimer: Always consult with your healthcare provider before making any dietary changes during pregnancy. Some ingredients may not be suitable for every individual.

1. Green Goddess Smoothie

This smoothie offers a tropical flavor while also delivering the benefits of greens and protein packed in one easy drink.

Ingredients

• 1 mango
• A handful of baby spinach
• 2 teaspoons of pregnancy safe greens powder
• 250 ml (1 cup) coconut water or coconut milk
• 2 tablespoons pregnancy and postpartum-safe protein powder
• A handful of ice

Blend and enjoy! See the full recipe here.

2. Ginger Peach Pregnancy Smoothie

Ginger is known for its anti-inflammatory properties and can help alleviate nausea during pregnancy. This creamy smoothie is perfect for those days when morning sickness hits hard.

Ingredients

• 2 ripe peaches, pitted
• 1 inch fresh ginger, peeled
• 1 cup Greek yogurt
• 1/2 cup orange juice
• 1 tbsp honey

Throw everything in your blender and enjoy. See the full recipe here.

3. Peanut Butter Banana Smoothie

This smoothie is packed with protein and healthy fats, making it a great option for moms-to-be who may be struggling with fitting in some nutrient-dense foods.

Ingredients

• 1 ripe banana
• 2 tbsp natural peanut butter
• 250 ml (1 cup) milk (any)
• 2 pitted dates (optional)
• A handful of ice

Blend all ingredients until smooth and enjoy!

4. Berry Blast Smoothie

This smoothie is not only delicious but also packed with antioxidants and essential vitamins for both mom and baby.

Ingredients

• 1 cup frozen mixed berries
• 1 banana, sliced and frozen
• 1/2 avocado
• 1 cup spinach or kale leaves
• 250 ml (1 cup) milk (any)

Blend all the ingredients until smooth. Pour into a bowl and top with your favorite toppings such as chia seeds, granola, or more fresh berries.

5. Chocolate Banana Smoothie

Satisfy those chocolate cravings while also getting some much-needed nutrients with this delicious smoothie.

Ingredients

• 1 ripe banana
• 2 tbsp cocoa powder
• 1/4 cup plain Greek yogurt
• 250 ml (1 cup) milk (any)
• A handful of ice

Blend all ingredients until smooth and enjoy! For an extra protein boost, add a scoop of pregnancy-safe protein powder. To make it extra creamy, add avocado. Depending on your taste buds, you might also add maple syrup or dates to sweeten it too.

6. Ultimate Smoothie Blend

For busy moms-to-be, this smoothie blend can be a lifesaver. Prep the ingredients ahead of time and freeze them in individual bags for an easy and quick breakfast or snack option. This is my go-to smoothie that my kids love too!

Ingredients

• 1 cup frozen mixed berries
• 1 banana, sliced and frozen
• 3/4 cup of spinach (loosely packed)
• 2 tablespoons pregnancy-safe protein powder

If you don’t have protein powder on hand or aren’t sure what to use, you can try your own blend of protein and fat-rich seeds. I use a mix of hemp seeds, flax seeds, and chia seeds (which I can throw in smoothies, oatmeal, banana bread, or anything else where I want to add extra nutrition too).

Blend all the ingredients with water (or milk if preferred) until smooth. Enjoy immediately or store it in the fridge for later. Add ice to make it extra refreshing on hot summer days!

7. Strawberry Kiwi Smoothie

This smoothie is a refreshing and nutrient-packed option for pregnant women. With the combination of strawberries, kiwi, and hemp seeds, it’s packed with antioxidants, fiber, and essential vitamins.

Ingredients

• 1 cup frozen strawberries
• 2 kiwis, peeled
• 1 banana
• 1 cup coconut water
• 1 tbsp hemp seeds

Blend all the ingredients until smooth and enjoy! For an extra boost, add a scoop of pregnancy-safe protein powder or some chia seeds.

8. Refreshing Cucumber Mint Smoothie

This smoothie is perfect for hot summer days and can also help with hydration, which is crucial during pregnancy. The addition of mint not only gives it a refreshing flavor but also helps with digestion and nausea.

• 1 cucumber, peeled and chopped
• 1/2 cup fresh mint leaves
• 1 green apple
• 1 cup coconut water
• Juice of 1 lime

Blend, drink, and feel refreshed!

9. Pumpkin Spice Smoothie

For all the pumpkin spice lovers out there, this smoothie is for you! It’s packed with nutrients and essential vitamins while satisfying those fall cravings.

Ingredients

• 1/2 cup pumpkin puree
• 1 banana
• 1 cup almond milk
• 1 tsp pumpkin pie spice
• 1 tbsp maple syrup

Blend everything together until smooth and top it off with a sprinkle of cinnamon or some whipped cream if desired. See the full recipe here.

10. Blueberry Oatmeal Smoothie

This smoothie is a great option for breakfast or as a mid-day snack, providing essential nutrients and fiber to keep you and your baby healthy.

Ingredients

• 1/2 cup rolled oats
• 1 cup frozen blueberries
• 1 banana
• 1 cup almond milk
• A handful of ice cubes

Blend all ingredients until smooth. If you prefer a thicker consistency, add more ice or yogurt. For an extra boost of protein and healthy fats, add some nut butter or chia seeds.

These are just ten delicious smoothie recipes for pregnant women, but the options are endless! Get creative with your combinations.

Tips for Making Your Own Pregnancy Smoothies

There’s no right or wrong way to make a pregnancy smoothie, but here are some tips to keep in mind when creating your own blend:

• Use only pregnancy-safe ingredients: Consult with your healthcare provider for a list of safe and beneficial ingredients for you and your baby.
• Use unsweetened frozen fruits to avoid added sugars
• Add leafy greens for extra nutrition
• Use pregnancy-safe protein powder or add protein-rich ingredients like Greek yogurt, chia seeds, or nut butter.
• Sweeten with natural sweeteners such as honey, dates, or maple syrup.
• Incorporate a variety of fruits and vegetables: Different colored produce provides different nutrients, so try to incorporate a range of colors into your smoothies.
• Don’t forget about hydration: Adding water or coconut water can help with hydration while also keeping your smoothie from becoming too thick.
• Get creative: Don’t be afraid to experiment with different flavor combinations and ingredients. You never know what delicious concoction you might come up with!

With these tips in mind, let your imagination run wild and enjoy the endless possibilities of pregnancy smoothies. Happy blending! So there you have it – ten delicious and nutritious smoothie recipes for pregnant women. These are just a few options to get you started, but feel free to get creative and make your own unique blends using safe and beneficial ingredients for you and your baby. Cheers to a healthy pregnancy! See [here](https://www.thebump.com/a/pregnancy-smooth

Enjoy these smoothies during your pregnancy for a tasty and nutritious way to support you and your baby’s health. Cheers!

Pregnancy Smoothie FAQ

Are smoothies good for pregnancy?

Yes, smoothies can be a great option for pregnant women as they are an easy and delicious way to pack essential nutrients and vitamins. However, it’s important to use safe ingredients and consult with your healthcare provider if you have any concerns.

You can enjoy a smoothie as often as you’d like, but it’s important to also have a balanced diet including other nutrient-rich

Are smoothies safe for pregnancy?

Yes, smoothies can be safe for pregnancy as long as you use pregnancy-safe ingredients and consult with your healthcare provider if you have any concerns. It’s also important to maintain a balanced diet and not solely rely on smoothies for nutrition during pregnancy.

See more tips on what is safe to consume and avoid.

How can I make sure my pregnancy smoothies are nutritious?

To ensure your pregnancy smoothies are nutritious, be mindful of the ingredients you use. Choose a variety of fruits and vegetables, include sources of healthy fats and proteins, avoid added sugars, and don’t forget about hydration by incorporating water or coconut water into your blends.