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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.
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.
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!
Hi there,
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?
Hey Bere,
That blend would be perfectly fine! However, it might be a little bitter since you have so many greens and not much fruit.
Happy Blending!
Hi there! Do you recommend fresh or frozen fruits for these yummy smoothies? Thanks! 🙂
Hi Lindsay,
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??
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!
Hi 🙂 I wanna know can I use water instead of “coconut water” and “almond milk”?
Hi Nelly,
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…
https://simplegreensmoothies.com/dairy-free-smoothies
If pegnant how long can you store homemade green smoothie in fridge before it’s not safe to drink ?
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!
Can I use spinach or kale instead of the Swiss chard or is the Swiss chard better?
Hi Jessica,
Of course! We love changing up our leafy greens. Learn more about our favorites here…
https://simplegreensmoothies.com/leafy-greens
Hey I was wondering if you did free samples for new mom?
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!!
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?
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.
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!
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.
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
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.