Pregnancy can be so exciting, anxiety-inducing and confusing all at the same time. People everywhere are telling you what to eat, drink, how to exercise, sleep and more! It’s exhausting and I totally get it. This green smoothie for pregnancy is a delicious snack that is full of foods that will help fuel you and your baby and may even help fill in some gaps that those late-night ice cream runs are leaving.
“I’m pregnant!” has to be one of the most exciting moments for someone. Knowing that your body is now creating a precious little human is enough to make your heart explode, yet also knowing its health falls on your shoulders can make your stomach drop.
As a mama of two, I definitely had my fair share of cravings, sleepless nights and food aversions. I’m here to help give you a simple guide to nourishing (and tasty) food for you and your little one as they grow and develop.
Question: What can you do throughout your pregnancy to make sure your baby (and you) are as healthy as can be these next 40 weeks?
Answer: Drink green smoothies.
Table of Contents
Ingredients in Pregnancy Smoothie
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 for me and my baby is through real, whole food.
I created this smoothie with those special nutrients in mind, and here’s what I’m blending:
- Spinach: Packed with a variety of nutrients like fiber, calcium, vitamin K, iron, folate and more. Any dark leafy green is a pregnancy meal win.
- Coconut water: A great way to get in natural electrolytes to keep your body energized. Lily Nichols has a great article on why electrolytes are great for all people, especially pregnant ones, not just athletes.
- Banana: Potassium with a side of sweetness is what bananas bring to the table, as well as a creamy and sippable green smoothie.
- Pineapple: The delivery system for folate, iron and magnesium. Magnesium specifically can help with restless leg syndrome, which occurs during many pregnancies.
- Carrots: This antioxidant food is a great way to bring beta-carotene to you and your baby.
- Chia Seeds: These tiny seeds act as a digestive aid, which can be super helpful when your body is all out of wack. Add these to any smoothie to help keep everything flowing, if you know what I mean.
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, too!
Best 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.
How to Blend a Green Smoothie for Pregnancy
This smoothie is super simple to blend:
- Blend spinach and coconut water until smooth. Stop the blender and scrape down the sides as needed to make sure there aren’t any leafy chunks.
- Add the remaining ingredients and blend again until smooth. Use the tamper that came with your blender (if you have one) to help keep the ingredients blending well.
That’s it! I’ve found that using this two-step blending method gives me the smoothest result. Leafy greens take longer to break down in a blender, and no pregnant person wants a chunky smoothie.
While you should always wash your produce before blending and eating, it’s especially important while pregnant. Your body isn’t filtering out toxins like it normally does right now, so it’s easier for a pregnant person to get sick from pesticide residue.
Using at least one frozen fruit in a smoothie will help keep it cool and refreshing. I crave cold things while pregnant, so smoothies are a great way to drink something chilly and delicious without going overboard on milkshakes.
If food aversions have got you down then never fear! Here are some easy swaps to give you a great smoothie result:
- Spinach > kale or Swiss chard
- Coconut Water > filtered water or herbal tea. Non-dairy milk of any kind works great too for a thicker, more nutty-flavored smoothie.
- Banana > cauliflower or avocado for a less sweet version, swap with mango for a sweet switch
- Pineapple > mango, peaches or nectarines
- Carrots > cantaloupe (sweeter), cauliflower (less sweet)
- Chia seeds > hemp hearts, plant-based protein powder
What are you craving while pregnant? If it is a fruit or vegetable, I bet I can help find the perfect smoothie for you to blend to enjoy it! Drop a comment below or just put it in the search bar above to start finding recipes.
Smoothie for Pregnancy FAQs
Yes! They 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 Great Pregnancy Smoothies
Congratulations! I can’t wait for all the sweet moments you will have with that new baby. If you loved this smoothie recipe then check out some other great ones to sip on throughout pregnancy:
- Soothing Smoothie for Reflux: Loaded with ingredients to soothe your stomach and aid in digestion, especially if reflux has been hard on your pregnancy.
- Pineapple Ginger Smoothie: A soothing tropical smoothie to settle the stomach.
- Fertility Smoothie: Designed to give you the best nutrition on your fertility and pregnancy journey.
- Oatmeal Smoothie: Great for lactating mothers who need to keep up their energy while feeding a little one.
- Vanilla Protein Shake: Some delightfully filling nutrition for those days when you just can’t get full or you’re craving a milkshake.
- Chocolate Protein Shake: A burst of natural energy to get you through the day.
Please leave a rating + review once you’ve blended this smoothie. Your feedback helps us so much!
Smoothie for Pregnancy
- 1 cup spinach fresh
- 1 cup coconut water unsweetened
- ½ banana
- ½ cup pineapple frozen
- 2 carrots peeled and chopped
- 1 tbsp chia seeds
- Blend spinach and coconut water until smooth.
- Add remaining ingredients and blend again. Pour into a glass and enjoy!
- Use at least 1 frozen fruit for a refreshingly cool smoothie.
- To lower the natural sugar in this recipe, swap 1/2 banana for 1/4 avocado.
- Swap chia seeds with 1 serving plant based protein powder.
- Use the leafy greens of your choice in place of the spinach.
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!
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!
My daughter is 33 weeks pregnant and is terrified about this baby. The reason is 7 years ago she had a miscarriage and almost bled to death. I had her drink green smoothies with lots of kale and vitamin K. Her doctor prescribed her iron but she is suffering from the side effect of constipation. Can she drink the green smoothies to build up her blood now as her red blood cells were a bit low?
Hi Debora. We have an awesome iron-rich smoothie bowl recipe she may like. Definitely make sure she speaks with her doctor before she goes off any of her prescribed meds. Best of luck to her as she goes through the remainder of her pregnancy. 🙂
Hello, can I eat kiwi while pregnant?
Susana, there is no reason why you should not be able to eat kiwi fruits during your pregnancy.
Pineapple is not recommended during pregnancy according to healthcare professionals.
Everyone is different and I had my fair share of pineapple while pregnant. The more fruit and veggies, the better I felt. I know all around the world moms have a different food experiences- I wish you the best of luck with your pregnancy and health!
There are actually varying viewpoints on that. It’s best to speak with your OB/GYN if you’re concerned about eating pineapple during your pregnancy.