My Favorite Pregnancy Smoothie

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!

How to Blend a Pregnancy Smoothie

1. 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.
2. 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.
3. 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.
4. 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.

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.

4 from 6 votes

Nourishing Pregnancy Smoothie

Fuel your pregnancy with this nutrient-packed smoothie made with leafy greens, coconut water, fruit, and super seeds. Supports digestion, boosts energy, and provides essential nutrients for your growing baby—all in one delicious, easy-to-blend recipe.

Print Pin Rate

Prep: 5 minutes mins

Total: 5 minutes mins

Author: Jen Hansard

Course: Beverage, Smoothie

Cuisine: Plant-Based, Vegan

Serves: 1 smoothie

Ingredients  

1x2x3x

• ▢ 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!

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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

Calories: 359kcal, Carbohydrates: 46g, Protein: 14g, Fat: 16g, Saturated Fat: 2g, Polyunsaturated Fat: 11g, Monounsaturated Fat: 2g, Trans Fat: 0.02g, Sodium: 389mg, Potassium: 1304mg, Fiber: 15g, Sugar: 28g, Vitamin A: 14121IU, Vitamin C: 54mg, Calcium: 231mg, Iron: 6mg

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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.