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Pregnancy is beautiful and miraculous—but it’s also exhausting, bloated, and filled with cravings for Lucky Charms and lemon juice at 2 a.m. Prenatal vitamins are great, but they’re not a magic wand. Your baby (and your body) need actual food. Nutritious fuel. And variety—way more than the 5 things you’re probably cycling through right now.
That’s why I created this pregnancy smoothie to fill in the nutritional voids that we need to care about even more when growing a superhuman. Plus, it tastes great— so even if you’re not pregnant you can definitely blend this and enjoy it.
Why this Pregnancy Smoothie Rawks
- Brain fuel for baby (and you): Hemp hearts and flaxseeds are rich in omega-3 fatty acids, which are essential for your baby’s brain and nervous system development. Most of us aren’t getting nearly enough of these healthy fats—unless we’re regularly eating fatty fish (and let’s be real, most of us aren’t).
- Digestive support you desperately need: Chia seeds, flaxseeds, and carrots bring a powerful fiber punch, and during pregnancy, fiber is your ride-or-die. Constipation is a very real (and very annoying) issue when you’re growing a human. This smoothie helps keep things moving, naturally—no stool softeners required.
- Plant-based protein: Hemp hearts deliver about 10 grams of protein per 3 tablespoons. Just one tablespoon in your smoothie supports your baby’s tissue development while helping you stay full and energized—no chalky powders or expensive protein bars needed.
- Bring on the folate! Swiss chard or spinach are packed with folate, iron, calcium, and magnesium—all nutrients your body is demanding more of right now. But let’s be honest: munching through a bowl of chard isn’t exactly appetizing. Blending them into a fruity smoothie? Way more doable (and way less gaggy).
- Natural hydration: Coconut water is a natural source of electrolytes, helping you stay hydrated which helps with energy levels, circulation, and maintaining a healthy amniotic fluid level.
Ingredients You’ll Need
I’m sure you’re taking a prenatal vitamin of some kind and being told just what your baby needs to grow and thrive. Yet I still find the best way to get vitamins and minerals is through real, whole food.
- Swiss chard or spinach: Go for organic if possible, especially during pregnancy, since leafy greens can carry more pesticide residue. Pre-washed baby spinach is the most convenient option, but Swiss chard is great too. Both chard and spinach freeze well—just toss a handful into the blender straight from the freezer to reduce waste and simplify prep.
- Coconut water (unsweetened): Choose a brand with no added sugar or flavorings. Look for “100% coconut water” on the label. It’s a natural source of electrolytes and perfect for staying hydrated. Brands like Harmless Harvest or ZICO are good options, and buying in bulk can save you money if you’re drinking it daily.
- Mango: Frozen mango chunks are a total time-saver and usually picked at peak ripeness, so they’re naturally sweet. Check the ingredient list to make sure there’s no added sugar. You can also buy fresh mangoes in season, chop them (here’s how to cut a mango), and freeze for later to stretch your grocery budget.
- Peaches (frozen): Just like mango, frozen peaches make your smoothie creamy and cold without watering it down. Choose unsweetened slices with no additives. If fresh peaches are in season, slice and freeze them yourself for an easy upgrade.
- Carrots (chopped): Baby carrots are the quickest choice—just toss them in as-is. If you use regular carrots, peel and chop them into small pieces. You can buy frozen carrots as well, which are small and easier to blend.
- Chia seeds, hemp hearts, and ground flaxseed are powerhouse add-ins rich in fiber, healthy fats, and plant-based protein—perfect for supporting pregnancy digestion and baby’s development; store them in the fridge or freezer to keep them fresh and nutrient-rich. You can also make a batch of my homemade protein powder, which has all of this goodness in it.
As with any type of body change, check in with your practitioner to determine exactly what your body needs during this time. Feel free to bring them this smoothie recipe to make sure it checks all the right boxes for your specific needs, too!
Smoothie Add-Ins
There are a lot of great ingredients you can add to your smoothie, depending on what you want. If you want a protein-powered smoothie then add in protein powder, oat milk, hemp milk or cashew milk, nut butter or hemp hearts. For more healthy fat, add in nut butter, coconut oil or avocado. For more sweetness, add a banana.
How to Blend a Pregnancy Smoothie
- Start with the liquids and leafy greens: Pour 1 cup of unsweetened coconut water into your blender, then add 1 cup of spinach or Swiss chard. Blend on high until the greens are completely broken down and the mixture looks smooth and frothy.
- Add fruits and veggies. Toss in ½ cup frozen mango, ½ cup frozen peaches, and ½ cup chopped carrots. Blend again until everything is smooth and well combined. The frozen fruit helps thicken the smoothie and makes it nice and cold.
- Finish with the seeds: Add 1 tablespoon each of chia seeds, hemp hearts, and ground flaxseeds. Blend one final time for 10–20 seconds to evenly distribute the seeds.
- Pour and enjoy. Serve in your favorite glass or mason jar, sip slowly, and feel good knowing you’re nourishing both your body and your baby.
Blending Tips
Invest in a high-speed blender made for smoothies, like a Vitamix (check here for the latest Vitamix deals)
Blending the Leafy Greens first helps avoid any leafy chunks and gives you a creamier texture.
If you let the smoothie sit for a few minutes, the chia seeds will start to gel and give it a slightly thicker texture. So drink quick!
Using at least one frozen fruit in a smoothie will help keep it cool and refreshing.
Ingredient Swaps
If food aversions have you gagging at the thought of certain textures or flavors (thanks, hormones!), don’t worry—you’re not alone, and you don’t have to toss the whole smoothie idea. This recipe is super flexible and still packs in a ton of nourishment with a few simple tweaks. Here’s how to make it work for you:
- Leafy green swap: Not feeling Swiss chard? Use baby spinach for a milder taste or frozen zucchini for a stealthy nutrient boost without the “green” flavor.
- Liquid options: If coconut water isn’t your thing, try unsweetened almond milk for a creamier smoothie or herbal tea (like peppermint) to soothe digestion.
- Fruit flexibility: Out of mango or peaches? Use banana for creaminess, or pineapple to help with digestion and add tropical sweetness.
Nourishing Pregnancy Smoothie
Ingredients
- 1 cup Swiss chard or spinach
- 1 cup coconut water unsweetened
- ½ cup mango
- ½ cup peaches frozen
- ½ cup carrots chopped
- 1 tbsp chia seeds
- 1 tbsp hemp hearts
- 1 tbsp flaxseeds
Instructions
- Blend Swiss chard and coconut water until smooth.
- Add remaining ingredients and blend again. Pour into a glass and enjoy!
Notes
- To lower the natural sugar in this recipe, swap 1/2 cup mango for for 1/4 avocado.
- Use the leafy greens of your choice in place of the spinach.
- Swap chia seeds and hemp hearts for my homemade protein powder.
Nutrition
Common Questions
Yes! Smoothies are a great way to boost energy naturally, fill in nutritional gaps as your little one grows and develops as well as help with some uncomfortable aspects of pregnancy like reflux, exhaustion and low energy.
There are wide varieties of smoothies you can blend while pregnant, depending on what you need and what you’re craving. My smoothie contains spinach, coconut water, banana, pineapple, carrots and chia seeds to give you protein, healthy fat, fiber, electrolytes and non-caffeinated energy.
Yes! Protein and healthy fats are great smoothie add-ons to help you stay full longer and avoid a sugar crash from the natural fruit sugars you’re sipping. Protein can come in the form of chia seeds, hemp hearts, nut butter, protein powder, yogurt and more.
More Smoothie Recipes for Pregnancy
You’re growing a human, and that’s no small thing. Whether this is your first or your fifth, I’m cheering you on through all the kicks, cravings, and mid-night snack runs. If this smoothie has been a helpful part of your pregnancy routine, I’ve got more where that came from. These nourishing blends are designed to support your changing body, ease common symptoms, and deliver real, whole-food nutrients—no chalky powders or mystery ingredients.
- Acid Reflux Smoothie: Pregnancy heartburn and reflux are the worst—especially when you’re trying to eat healthy. This blend is full of calming ingredients like banana, almond milk, and ginger to help coat your stomach and keep things mellow when acid starts creeping up.
- Pineapple Ginger Smoothie: This tropical combo isn’t just delicious—it’s a go-to for morning sickness, bloating, and digestive discomfort. Pineapple contains bromelain (a natural digestive enzyme), while ginger is a time-tested remedy for nausea. It’s like a beach vacation for your belly.
- Oatmeal Smoothie (for Lactation + Energy): Perfect for postpartum mamas, especially if you’re breastfeeding and hungry all the time. This smoothie features oats, flax, almond butter, and fruit to help boost milk supply, stabilize blood sugar, and keep you feeling full (because let’s be honest—those cluster feeds are no joke).
- Chocolate Protein Shake: A lifesaver for third trimester energy slumps or long postpartum days. This smoothie blends real cocoa, banana, nut butter, and plant protein to give you a natural lift—without the crash. It’s like your favorite dessert, just loaded with nutrients.
Hi there! Can you make a few cups ahead? Do they keep well in fridge?
Hi Saudia! Smoothies don’t keep the best in the fridge, separation begins to happen and it thaws the frozen fruit. If you don’t mind this you can definitely try it out, just be sure to shake it well before drinking.
This wad delicious, I didn’t have coconut water so I used almond milk instead, hope that was ok
Totally okay Karen! The almond milk would def make this smoothie a bit more creamy – bet it was delish!
Very good!$
I heard pineapple is not very good for smoothie
Hi Rish! Pineapple is great in smoothies! It’s rich in Vitamin C and also B vitamins. Pineapple helps up your fiber intake, as well as manganese – a mineral necessary for metabolism, bone health and reducing inflammation. Plus, anything with pineapple in it just makes you feel like you’re on a tropical vacay, right? What’s not to love?! 🙂
Thank you ❤️
Thank you guys. I just hope this will help me this time!.
Am 6week and have get morning sickness can’t work at my working place also I formit.
I just hope this can help me at time, please tell me what to eat at a time. Thank you
Oh sweet friend! Congratulations!! Morning sickness can be so challenging, yet hopefully it will pass quickly for you. In the mean time, eating 4-6 small meals per day, adding ginger wherever you can will help with that. When in doubt, def check with your OBGYN for more advice about helping with the morning (and sometimes all day) tummy troubles. Hoping you feel better soon!