This is the best healthy pregnancy smoothie for all stages of pregnancy – whether you’re queasy with morning sickness or in need of a nutrient boost, this yummy smoothie will do the trick. It’s loaded with ingredients perfect for you and your growing little one.

Why are smoothies good during pregnancy?

Smoothies are a game-changer during pregnancy—for so many reasons. Whether you’re dealing with morning sickness, navigating food aversions, or just trying to nourish yourself and your growing baby with something quick and easy, smoothies check all the boxes.

Here’s why a pregnancy smoothie can be your best friend:

• Nutrient-dense: Smoothies make it easy to pack in key pregnancy-friendly nutrients like folate, iron, calcium, and omega-3s—all essential for baby’s development and your wellbeing.
• Gentle on digestion: During pregnancy, digestion can slow down. Blended foods like smoothies are easier to digest and can help ease common discomforts like bloating or constipation.
• Customizable: Struggling with nausea? Ginger, citrus, or mint can soothe an unsettled stomach. Feeling low energy? A handful of leafy greens and a spoonful of nut butter can offer a nutrient and energy boost. They’re also so flexible – you can use whatever you have in your kitchen.
• A solution for busy days: Whether you’re working, parenting, or just managing fatigue, smoothies are a simple way to get a balanced meal or snack.
• Perfect for plant-based eating: A well-balanced healthy smoothie for pregnancy can include plant-based proteins, healthy fats, fiber, and a rainbow of fruits and veggies—all blended into a delicious drink.

What to Include in a Healthy Pregnancy Smoothie

When it comes to building the best smoothie for pregnancy, it’s only slightly different from building a regular smoothie. You want a blend of macronutrients (carbs, protein, and fat) plus key vitamins and minerals that support both your health and baby’s development.

Here’s a simple formula to follow:

• Fruit: For natural sweetness and fiber. Try bananas, berries, mango, or pears.
• Greens or veggies: Add spinach, kale, zucchini, or even frozen cauliflower for extra nutrients without affecting flavor.
• Protein: Choose plant-based protein foods like hemp seeds, chia seeds, nut butters, or silken tofu to help meet your growing protein needs. Even white beans and regular tofu work well blended in a smoothie!
• Healthy fats: Avocado, flaxseed, chia, or nut butters provide essential fats for baby’s brain development and keep you feeling full.
• Liquid: Go for plant-based milk (I prefer a fortified unsweetened soy milk for maximum nutrition) or coconut water to help keep you hydrated.
• Boosters: Ginger for nausea, dates for natural sweetness and iron, or oats for extra fiber and energy.

By mixing and matching these components, you can create a variety of healthy smoothies for pregnancy that taste amazing and deliver important nutrients to you and baby.

Pregnancy Smoothie Ingredients

Ginger

Ginger has been shown to help ease nausea and vomiting, the not-so-fun side-effects that accompany the first trimester for many mamas. It is safe during pregnancy, although the best dosage and frequency are still debated. I suffered from morning sickness from week 6 to week 13 during my pregnancy. A daily dose of ginger tea or ginger thrown in a smoothie helped settle my queasy stomach.

Flaxseeds

Flaxseeds provide a dose of omega-3 fats which are really important during pregnancy for baby’s development. Be sure you’re eating omega-3-rich foods daily! A few tablespoons of flaxseeds can help meet your ALA (a type of omega-3s) needs.

Spinach

For most women, salads packed with leafy greens are not very appetizing when morning sickness is present. Throwing a handful of spinach in this smoothie helps you cover your leafy green bases in a much more palatable way! Spinach contains iron and calcium – both important during pregnancy.

Pineapple

There are some myths floating around about pineapple and pregnancy, but rest assured this tropical fruit is safe while you’re expecting. In fact, it’s a great source of vitamin C, antioxidants, and fiber.

Silken Tofu

Not only does silken tofu add creaminess, it also adds a protein boost to this Pregnancy Smoothie. Since protein needs go up by as much as 25 grams per day, including a protein source with every meal and snack is a smart idea during pregnancy. Look for firm or extra-firm silken tofu for the best protein boost.

Banana

Bananas add sweetness and creaminess to this smoothie, but they also offer many nutritional benefits. The fiber helps keep you regular, and the potassium and folate support baby’s brain development. Bananas may also help settle an upset stomach.

Vegan Pregnancy Smoothie Recipe

Enjoy this Pregnancy Smoothie anytime before (or after!) baby comes. The ingredients may help ease nausea and vomiting, and it’s packed with important nutrients to nourish you and your little one.

Want more plant-based pregnancy support?

Grab the free Boost Your Fertility Checklist, Morning Sickness Guide, and
Pregnancy Herbs Safety Guide