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.
Hi… can green smoothies make one add weight while pregnant or will one slim?
Hi Jen, as we are not healthcare professionals, I think it’s best if you speak with your OB-GYN and/or a nutritionist regarding your question. They will be able to best help you during your pregnancy since they know you + your body. 🙂
I wish I knew about green smoothies when I was pregnant with my kids. This is definitely the healthiest fast food and a great way to nourish a mom and the baby.
So true! I think all pregnant mommas should know about green smoothies and all their amazing benefits!
I am now 20 weeks pregnant. What diet is best fore at this stage?
Please also advice on what exercises to do in order to keep healthy and fit.
Congratulations, Mary! As we are not healthcare professionals, I think it’s best if you speak with your doctor about these questions. They will be able to best help you during your pregnancy.
Hi! Thank you for this article, i just have two questions, is it ok if i just blend spinash, kale, chard and an orange for my breakfast juice or do i have to change something in the recepie? Am i giving with that good nutrients to my baby or am i doing it wrong?
That blend would be perfectly fine! However, it might be a little bitter since you have so many greens and not much fruit.
Hi there! Do you recommend fresh or frozen fruits for these yummy smoothies? Thanks! 🙂
We love using frozen fruit! It ensures our green smoothies is creamy + chilled to perfection. But feel free to use either!
How many days in a week can dis smoothie b consumed??
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!
Hi 🙂 I wanna know can I use water instead of “coconut water” and “almond milk”?
Of course! I love switching up my liquid bases + water is always a great choice when you’re expecting! Learn more about our favorite liquid base options here…
If pegnant how long can you store homemade green smoothie in fridge before it’s not safe to drink ?
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!
Can I use spinach or kale instead of the Swiss chard or is the Swiss chard better?
Of course! We love changing up our leafy greens. Learn more about our favorites here…
Hey I was wondering if you did free samples for new mom?
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!!
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?
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…
And if you have any concern, it’s always best to check with your physician or OBGYN.
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.
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.
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
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.
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!
Congratulations! Green smoothies are a great way to fuel your body + provide baby with leafy greens, fresh fruits + nutrients!