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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.
Fantastic! Thanks for the link! 🙂
You’re so welcome, Heather!
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!
🙂
Hi Vicky,
Congratulations! Green smoothies are a great way to fuel your body + provide baby with leafy greens, fresh fruits + nutrients!
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 🙂
Hi Elizabeth,
Thanks for the great tip! 🙂
Hi! I was just wondering, what other greens can I rotate my smoothes with? I’ve just been rotating kale and spinach. Thanks x
Hi Lucy,
We love switching up our recipes with different leafy greens!! Check out our favorites here…
https://simplegreensmoothies.com/leafy-greens
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.
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 🙂
Hi Karla!
Try adding a little shredded ginger to your smoothies to ease nausea. Good luck!
Great tip, Gina! 🙂
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
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!
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.”
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.
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!
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!
Any suggestions for substitutes for bananas? My body doesn’t process bananas well.
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!
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! 🙂
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!
That is a great question, Jeramie. I would suggest asking your healthcare provider, since they will know you personally.
We do suggest rotating your greens each time you buy leafy green, try a different option each time. 🙂 https://simplegreensmoothies.com/leafy-greens
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!
Wonderful! All the bet to you in your journey to parenthood.
Flax seed is not recommended while pregnant or nursing.
I just researched this and found that this additional information from livestrong: Flaxseed is rich in fiber and omega-3 fatty acids, an essential nutrient especially important during the development of your child. However, flaxseed also contains lignans, chemicals that can mimic the actions of estrogen in your body. Normal levels of flaxseed in the diet are thought to be safe during pregnancy, but avoid taking supplements containing flaxseed lignans or eating abnormally large amounts of flaxseed.
Thanks for the tips, Sarah! 🙂
This may be a dumb question, but is there any reason someone who is not pregnant or a man wouldn’t want to drink these smoothies?
Love all the other recipes and got excited to find a couple we haven’t tried yet. Thinking that if they are safe for expectant moms they would be good for anyone, but just wanted to check before subjecting my husband to one of these recipes.
Hi Karen!
Great question! Men and non-pregnant women can drink these, too!
Hi, I love green smoothies but with my morning sickness I can not even put one to my mouth. Any suggestions greatly appreciated!!
Hey Renai!
Could you send us an email through our contact page so Jadah and/or Jen could give you some feedback? I may not be the best person to answer… ha ha.
https://simplegreensmoothies.com/contact
Having a girl? 🙂 Maybe it’s a wives tale, but I’ve heard morning sickness is worse with baby girls. But it might also be if you’re really unhealthy. My first pregnancy (lost) was a girl, but i had smoked for years, quit when i learned pregnant, but too late by then to be healthy. I also ate crap usually, fast food, burgers, pizza, doritos, soda, coffee… I had the worst mo r ning sickness ever, threw up almost everything. The doctor recommended (get this…from a DOCTOR) Gatorade!!! That’s right, high fructose corn syrup with food coloring. I didn’t know any better at the time, was only 16, so I did it. Overall unhealthy, and not holding down solids, i lost the baby. Fast forward 25 years, I’ve become a healthy vegetarian, mostly vegan, and aspiring 80% raw foodist. I love hot soup, so hard to be totally raw. 😉 i have 2 juicers, a vitamix, have done juice fasts with my husband, definitely don’t smoke, do detoxes, enemas, feel great!!! I am pregnant now with a boy. I’m now 4.5 months, and didn’t have hardly any morning sickness! Just the occasional gag reflex when i saw something gross, and a few mornings where i nibbled crackers before getting out of bed. (Organic crackers.) my other favorite thing that may have helped was each morning i made fresh organic ginger, lemon, honey tea. Using a microplane, i grated about 1 inch of fresh ginger root into a 2 cup glass pyrex, then squeezed a small lemon (or half a large lemon), and added one Tablespoon of raw organic honey. Then filled with 2 cups boiling water, and let steep for 5 minutes. Then using a mesh strainer, I’d pour/strain it into my travel mug. I’d drink whatever didn’t fit right away. Sooooo good, even when you’re not pregnant. Oh yea, snd if i had fresh turmeric, i would grate some of that in the brew too. Only about 1/2 inch though, it’s got a strong earthy taste.
Wow, you sound like you really take your health seriously these days, that’s awesome! Especially since it sounds like you didn’t come from a background where nutrition was very important. Big kudos!
I’d just like to clear up a myth in the making… morning sickness isn’t affected by either the gender of the baby, and the health of the mother. I should know, I’ve been a naturopathic doctor for 11 years and am pregnant for the fourth time (we lost our first at 10 weeks). I run marathons (well, half marathons) and am a 95% organic pescetarian (that is to say, I’m pretty healthy). I have two healthy sons born two years apart, with my first little guy, I had no morning sickness, no acid, slept well and ran races into my 8th month. I really thought I was pretty awesome at being pregnant!
With my second son, I ended up being so sick that I was hospitalized for almost 2 weeks because I was so dehydrated. Even after I was released from the hospital, I had to have I.V. fluids every other day (this is where having my own medical clinic was a real benefit!). I was also exhausted ALWAYS. Both boys were born big and healthy, one week over term.
This time around, I’m having a girl and my experience has been right down the middle, sick but not hospital sick, tired but not unable to cope… just definitely no running! My point is that I would like to dispel the idea that if you’re healthy, you’re not going to have any morning sickness (or that morning sickness could indicate a lack of health).
Anyways, sorry about the rant, I am eager to defend this point because pregnant moms can feel enough guilt about what they’re doing or not doing, no point adding any more over a misunderstanding.
Also, if your doctor starts recommending Gatorade, come see a naturopath! 🙂
Could I heat up the fruit portion of the smoothie and then cool it to drink? I’m allergic to raw fruit, can only consume cooked fruit. ..
That’s a great question… We have never tried, nor are we sure of what it will do to the smoothie. We’ll have to research that one. Let us know if you find anything out, Diana!
Do you eat organic? My sister in law was allergic to lots of things, and refused to fall into the organic hype (she thought it was just an expensive fad or something, didn’t see the point). I eat organic, and do detoxes and have good health knowledge, as ive turned my own health around from years of researching and trial, so i talked to her about it lots. It took years, but she finally opened up to it. Mostly because she accidentally touched an organic banana one day, and didn’t have a reaction (normally just them does it). She now thinks her allergy was to non-organic produce, as they are covered in chemicals, waxes, pesticides, fungicides, herbicides. Now she can eat them. So just curious.
*normally just touching them does it