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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. If you’re new to green smoothies, this one tastes amazing—so even if you’re not pregnant you can definitely blend this and enjoy it.

Table of Contents

Serving pregnancy smoothies on table with chopped fruit and vegetables.

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 used in the pregnancy smoothie on wood cutting board.

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. Use my freeze spinach guide if you’ve never done this before.
  • 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 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!

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Smoothie Add-Ins

There are plenty of ingredients you can add to your smoothie, depending on what you need that day:

  • For a protein-powered smoothie, add protein powder, hemp hearts, or follow my guides to make oat milk, make hemp milk, make cashew milk, or make your own nut butter at home.
  • For healthy fats, add avocado or coconut oil.
  • For natural sweetness, use natural sweeteners like ripe bananas. You can freeze bananas so they don’t over ripen and are ready for easy use.
Mason jar with pregnancy smoothie on table with paper straw.

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.

Blending Tips

  • Invest in one of the high-speed smoothie blenders, like a Vitamix (check here for the latest Vitamix deals)
  • Blending the leafy green vegetables 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!
  • If you’re new to making smoothies, check out my how to make a smoothie guide.
  • Using at least one frozen fruit in a smoothie will help keep it cool and refreshing. You can also prep your smoothies in advance with my frozen meal prep smoothie packs.

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. These are the almond milk brands I like.
  • Fruit flexibility: Out of mango or peaches? Use banana for creaminess, or pineapple to help with digestion and add tropical sweetness.

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.
  • Banana 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.

If you make this nourishing pregnancy smoothie, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.

Pregnancy smoothie in a mason jar surrounded by fresh fruit.
4.25 (4 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: 3 minutes
Blend: 2 minutes
Total: 5 minutes
Serves: 1
Author: Jen Hansard

Ingredients 

  • 1 cup Swiss chard or spinach
  • 1 cup coconut water unsweetened
  • ½ cup mango
  • ½ cup peaches frozen
  • ½ cup carrots chopped
  • 1 tablespoon chia seeds
  • 1 tablespoon hemp hearts
  • 1 tablespoon flaxseed
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Instructions 

  • Blend Swiss chard and coconut water until smooth.
  • Add remaining ingredients and blend again. Pour into a glass and enjoy!

Helpful Tools

high-speed blender
smoothie blender

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

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

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Common Questions

Are smoothies good for you while pregnant?

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.

Which smoothie is best during pregnancy?

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.

Can I add more protein to this pregnancy smoothie?

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.

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4.25 from 4 votes

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Comments

    1. Hi Apoorva,

      Our goal for you is to add one (16 oz) green smoothie to your day in addition to your regular diet. Green smoothies during pregnancy are a great source of nutrition + fiber! With any diet change, if you’re expecting and new to green smoothies, it’s always best to check with your physician to ensure our recipes are the right choice for you + your body!

  2. Hi 🙂 I wanna know can I use water instead of “coconut water” and “almond milk”?

    Reply

  3. If pegnant how long can you store homemade green smoothie in fridge before it’s not safe to drink ?

    Reply

    1. Hi Veronika,

      First, congratulations! Second, our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice will help preserve all of their green goodness!

  4. Can I use spinach or kale instead of the Swiss chard or is the Swiss chard better?

    Reply

    1. Hi Jessica,

      Thanks for reaching out. We don’t offer free samples at this time, but we want to wish you congratulations and sending you plenty of love!!

  6. Some green smoothies in a bottle that you buy from a grocery store, has a warning on the label that says it should not be consumed by pregnant women because the drink wasn’t pasteurized. So how do I know if I can consume a smoothie I make from scratch? How do you pasteurize?

    Reply

    1. Hi Jamie,

      Pasteurization is important when a product is going to be stored, it helps prevent bacteria growth that may be harmful to your body in products like dairy, greens, and fruit juices. Blending up a green smoothie is like eating fresh fruits, veggies, + leafy greens, we just pop them in the blender before consuming. When consuming any produce do we suggest giving your ingredients a good wash before enjoying. Learn more about how we clean our produce here…

      https://simplegreensmoothies.com/dirty-dozen-list

      And if you have any concern, it’s always best to check with your physician or OBGYN.

  7. Hi,

    Good information! I just found that I’m 5 weeks pregnant. Green smoothies is my staple breakfast with most of the ingredients listed are added to my smoothies

    I add mint leaves and ginger to my smoothies. Could you please tell me if I can continue adding mint and ginger to my smoothies during my pregnancy. I see that you have listed “herbs” in avoid section.

    Thanks!

    Reply

    1. Hi Nithya,

      Congratulations! We suggest avoiding herbs like cilantro, parsley + mint because of their detoxifying properties. The toxins they help remove from your body are passed into your blood stream and therefore can be passed onto baby. While you don’t need to avoid them entirely, we simply suggest you just don’t make them a staple in your diet.

      Looking for a second opinion? It’s always a great idea to run any health concerns past your doctor or midwife.

  8. Hi, so I would like to know how many green smoothie can a pregnant wome have?
    I would think once a day is fine right? I’m 13weeks so I would really like to nurish my baby and also not gain extra weight then what I am

    Reply

    1. Hi Vindy,

      Congratulations!! We suggest sticking t0 16oz, which is one serving. If you’re ever concerned it’s always great to double check with your OBGYN or midwife.

  10. Hi there, I’ve just found out i’m 5 weeks pregnant and really want to stay healthy throughout the pregnancy, Any other pro-pregnancy smoothies anyone can offer would be great to hear!
    🙂

    Reply

    1. Hi Vicky,

      Congratulations! Green smoothies are a great way to fuel your body + provide baby with leafy greens, fresh fruits + nutrients!

  11. I just wanted to let you know instead of coconut milk you can do flaxseed milk and it will help with the pesky pregnancy constipation…. my obstetrician recommends it! You can also do ground flaxseed about two table spoons in a shake a day should help keep things moving he says 🙂 he also specializes in nutrition 🙂

    Reply

  12. Hi! I was just wondering, what other greens can I rotate my smoothes with? I’ve just been rotating kale and spinach. Thanks x

    Reply

  13. Hi,

    I am pregnant and I just want to know if it is okay and SAFE to have a green smoothie every day. I am 10 weeks now and I just want to make sure it is safe. I do not like eating veggies so I would rather just drink them.

    usually my smoothie consists of:
    -2 cups of spinach
    -1 cup of blueberries
    -1/2 cup of cherries

    then I substitute blueberries for raspberries.

    I have been doing this for a month and usually 6 days out of the week. Lately, I have been feeling sick. I do eat protein with the smoothies. They are not the only thing I consume.

    Thanks.

    Reply

    1. Hi Karla,

      Thanks for reaching out. Green smoothies are a great way to fuel your body during pregnancy, especially when morning sickness is limiting your food choices. Have concerns? We suggest reaching out to your OBGYN to ensure our recipes are the right choice for you + baby!

      Cheers 🙂

    2. Hi Karla!
      Try adding a little shredded ginger to your smoothies to ease nausea. Good luck!

  14. Hi there, this is my first pregnancy and I am having trouble with taking my prenatal vitamins, I even got the syrup version but I still get sick. This is my 11th week and I was wondering if I could substitute it for smoothies?
    Please any advice is appreciated as I am a little worried whether I am hurting the baby or even myself.
    Thank you

    Reply

    1. Hi Millen,

      Congratulations on your pregnancy. The first few weeks and pre-natal vitamins can definitely be tough on your stomach. We’re green smoothie lovin’ rawkstars all right, but we’re not doctors or nutritionists. We suggest you talk with your doctor about any health concerns— I’m sure they can help you decide what is best for you and your body.

      Cheers to health + happiness!

  15. This is helpful information. I’ll make sure to talk to my doctor about it at my next appointment, especially whether or not it’s okay to make it the night before as another person asked.

    Also, just wanted to clarify for readers that I think you meant that hemp protein powder (and other hemp products such as seed and oil) does not have same effects as “marijuana.”

    Reply

    1. Hi Emm,

      Thanks for reaching out. Our recipes will keep in your refrigerator for up to two days. Know you will be storing your green smoothie, add a small amount of lemon juice to help preserve their green goodness.

      Cheers to health, happiness, + a wonderful pregnancy.

  16. Hi – thanks for these! I came looking for pregnancy smoothie recipes when I saw that I was meant to steer clear from a couple of my staples – flaxseeds and pineapple – whilst pregnant. Confused!

    Reply

    1. Hi Rebecca,

      Thanks for reaching out! We’ve worked with our nutritionist to develop smoothie recipes to provide your body with the best health benefits throughout your pregnancy. But it’s important to listen to your doctor!! Want to substitute chia seeds + flaxseeds for another option your doctor gave you the ok for?

      Swap flaxseeds for another healthy fat…

      https://simplegreensmoothies.com/healthy-fats

      And swap chia seeds for another protein option…

      https://simplegreensmoothies.com/plant-based-protein-powder

      Hope this helps!

  18. I was wondering if it’s ok to make smoothies the night before to consume in the morning while pregnant. I know that for juicing it needs to be consumed immediately for concerns about listeria. Does this apply to smoothies as well?
    Thank you!

    Reply

    1. Hi Mariko.

      Congratulations! Thanks for reaching out to us. Since we are not doctors or nutritionist we would suggest speaking to your GP to confirm that green smoothies are best for you during your personal pregnancy. Cheers! 🙂

  19. Hi, I have Kale daily and sometimes Beet greens. Can a pregnant woman overdose on Kale or Beet Greens while pregnant because of the vitamin A content? Thanks!

    Reply

  20. With this being my first pregnancy and morning sickness really affecting my appetite, I was concerned about how I would ever get all the proper nutrients I need to grow a healthy baby. I must say, I was thrilled when I stumbled upon your site..these green smoothies recipes are incredible! I now enjoy a smoothie every morning and can rest assured. I’ve even created one of my own that includes a mixture of spinach, kale, banana and a bit of mango with either almond milk or orange juice. Thank you soooo much!

    Reply

    1. Wonderful! All the bet to you in your journey to parenthood.