14 Healthy and Tasty Smoothie Recipes for Pregnant Women

Doctors, nurses, relatives, friends, and nearly everyone around you recommend fruit smoothies for pregnant women. And for a pretty good reason. Given the need for a comprehensive and balanced nutritional diet and the emphasis on maintaining the mother’s essential vitamin and mineral intake, the task of creating a complete meal plan and ensuring its accessibility around the clock can become quite overwhelming for anyone. Compared to all that, putting together a quick smoothie for pregnancy by mixing some ingredients, running it in a blender, and relishing a taste that is too hard to resist is a much better option any day of the year. 

Benefits Of Smoothies for Pregnant Women

Smoothies during pregnancy can be a wonderful addition to a woman’s diet, offering a convenient and nutritious way to support her health and the development of her baby. Packed with essential vitamins, minerals, and fibre, here are four key benefits of incorporating smoothies into a pregnant woman’s nutrition plan:

1. Nutrient-Rich Content

Having smoothies while pregnant can provide a concentrated source of vital nutrients such as folate, iron, calcium, and vitamin C, all of which are crucial for the health of both the mother and the developing fetus.

2. Hydration and Digestion

 Pregnant women often experience increased thirst and digestive discomfort. Primarily, water-based smoothies can help maintain proper hydration and alleviate digestive issues.

3. Morning Sickness Relief

Many pregnant women suffer from morning sickness. Smoothies can be a gentle way to introduce nutrients during nausea, making it easier to keep down essential vitamins and minerals.

4. Weight Management

Managing weight during pregnancy is important. Smoothies can offer a controlled way to ensure adequate nutrition without excessive calorie intake, helping women maintain a healthy weight.

It’s essential to consult with a healthcare provider or a registered dietitian to create a personalised smoothie plan that aligns with specific pregnancy-related nutritional needs and any individual dietary restrictions.

Nutritious and Easy-to-Make Pregnancy Smoothies

Making sure you consume the right smoothies that provide a great balance of taste and nutrition. We have compiled a list of the top 14 best smoothies for pregnancy that can make decision-making easy for you.

1. Fuzzy Cocktail Smoothie

Start off with this snazzy smoothie recipe that puts together the sweet and tangy flavours along with a dollop of nutrition.

Benefit

The various ingredients that form the smoothie are rich in a variety of minerals and vitamins, as well as a good source of omega-3 fatty acids.

Ingredients

• Vanilla flavoured yoghurt
• Flax seeds, grounded
• Spinach, frozen
• Banana, frozen
• Peaches, frozen
• Coconut milk
• Orange juice

How To Make

• Take your blender container and put all the ingredients in it together. Chop down the fruits if possible to ease the blending process.

• Run the blender until it reaches the desired consistency. Adjust the quantities of milk and juice accordingly.

• Pour the blend into the glass and enjoy.

2. Margarita with a Twist

Who needs an alcoholic margarita when this non-alcoholic version is just as tasty and more nutritious than anything else.

Benefit

This is one of the popular smoothies for pregnancy nausea as the gorgeous taste and aroma can help reduce the feeling of morning sickness.

Ingredients

• Strawberries, frozen
• Mango, frozen
• Banana, frozen
• Broccoli
• Peeled lime
• Peeled and deseeded orange
• Coconut water
• Coconut milk

How To Make

• Take the blender container and add only the coconut water and coconut milk to it. Follow it up with the oranges and lime, preferably chopped and the broccoli all into it.

• Run the blender with these constituents until they are all smooth and fine.

• Add the rest of the ingredients and run the blender once again until the smoothie gets the right consistency.

• Pour into a nice glass and relish it.

3. The Green Healthy Smoothie

A green smoothie for pregnancy might resemble one of those bitter health drinks, but wait till you take the first sip of this one.

Benefit

As delicious and nutrition-filled as it might be, you don’t need to stick to the same ingredients and can mix and match with other alternatives.

Ingredients

• Banana, frozen
• Mango, frozen
• Pineapple, frozen
• Coconut water
• Spinach or broccoli, or any other green vegetable

How To Make

• Add all the ingredients into the blender until they are filled properly.
• Run the blender fully at high speed to form a good texture.
• Pour this into a nice mug, pop in a straw and sip away.

4. The White Nut Smoothie

Remember the nice milk-based drinks you would have at festivals? This is just as celebratory as those.

Benefit

The inclusion of various nuts and other ingredients ensures a good source of omega-3 acids. Adding avocado can provide you with the fats for building up your energy, too. If you’re looking for great smoothies for pregnancy in the first trimester and the second trimester, this might be it! 

Ingredients

• Flax seeds, grounded
• Walnuts, grounded
• Almond butter
• Banana, frozen
• Avocado
• Almond milk

How To Make

• Start by adding the fruits, then the nuts, and finally add the milk as much as needed into a blender.
• Run the blender until the full mixture attains a nice thick and creamy texture.
• Use a tall glass for this one, garnish with more nuts if needed, and enjoy.

5. Peanut Butter Smoothie

And you thought only sandwiches were great. With just the first sip, this smoothie would be too hard to resist.

Benefit

For women with chocolate cravings, this is a blessing in disguise since it satiates those cravings as well as provides healthy proteins. This is also one of the best smoothies for pregnancy in the third trimester. 

Ingredients

• Banana, frozen
• Peanut butter
• Cocoa powder, unsweetened
• Tofu
• Soy milk

How To Make

• Start by adding the solid ingredients and then add the soy milk at the end, all inside a blender.

• Run the blender for some time and check the thickness. If you want a thinner shake, add some more soy milk.

• Once blended well, take it out in a cup and drink it up.

6. A High Protein Tropical Smoothie

A great pregnancy protein smoothie, this one contains enough flavours to stimulate all your taste buds.

Benefit

Combining both sweet and tangy flavours, the fibres in other ingredients adds a texture to it that makes it thicker than usual.

Ingredients

• Cold water
• Flax seeds, grounded
• Slivered almonds
• Chickpeas
• Peeled kiwi
• Tropical fruit mix, frozen
• Broccoli, frozen

How To Make

• Use a coffee grinder first to put together the almonds and the flax seeds and ground them well until they are as fine as powder.

• Then add this to the blender, along with the rest of the ingredients and run the blender till it all smoothens out.

• Take it out in a small glass, slit a kiwi on the edge, sit back and relax with it.

7. The Iron Powered Shake

What’s more powerful than a shake that puts together two of the most important ingredients necessary in pregnancy? Nothing else.

Benefit

All the ingredients make this an iron-rich smoothie for pregnancy that is balanced with vitamin C and other nutrients as well.

Ingredients

• Honey
• Dates pitted
• Diced beetroot
• Spinach, frozen
• Water
• Orange juice

How To Make

• Add the fruits and other solids in the blender and top them off with honey, water and juice.
• Now run the blender until they all mix together properly.
• Pour this in a tall glass and enjoy yourself.

8. The Energiser

This might sound like the name for a battery but that’s what it is – A source of quick energy for you.

Benefit

Not only is this smoothie thick and dense, but it also contains a great combination of flavours that can lift your mood instantly.

Ingredients

• Vanilla yoghurt
• Avocado
• Apple
• Spinach, frozen
• Mixed berries, frozen
• Orange juice
• Coconut milk

How To Make

• Put together all ingredients one by one into a blender and close it.
• Run the blender until they all mix together and become consistent.
• Pour this in a mug and energise yourself instantly.

9. Peanut Butter Prune Smoothie

Yes, the combination does sound strange but this is honestly one of the healthiest smoothies to come across.

Benefit

The presence of prunes and ripe bananas in this smoothie elevates the fibre content in it, making this one of the best pregnancy smoothies for constipation relief.

Ingredients

• Ripe banana, frozen
• Dried plums
• Peanut butter powder
• Coconut milk

How To Make

• Put all of this quickly in a blender and run it at full speed to blend it right away.
• Pour this in a glass and enjoy the flavour while it is still cold.

10. The Nausea Treatment

Yet another easy way to counter your morning sickness with this great recipe for a smoothie.

Benefit

The sweet and sour flavours of the fruits combined with the taste of ginger make for a great balance of health and taste.

Ingredients

• Mango, frozen
• Ginger, grated
• Lemon juice
• Apples
• Water

How To Make

• Combine all fruits in the blender and run it thoroughly.
• Follow it up with ginger and water and blend it further. Then, drink slowly.

11. Berry Bliss

Here’s another simple method to alleviate morning sickness using this fantastic, nutritious smoothie recipe designed for pregnant women.

Benefit

This smoothie is packed with antioxidants, vitamin C, and fibre, which can help support the immune system and digestive health during pregnancy.

Ingredients

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• ½ cup Greek yoghurt
• 1 banana
• 1 tablespoon honey (optional)
• ½ cup water or coconut water

How To Make

• Combine all the ingredients in a blender.
• Blend until smooth.
• Adjust the consistency by adding more water if needed.
• Pour into a glass and enjoy.

12. Green Goddess

There’s nothing more potent than a shake that combines a few of the most crucial ingredients needed during pregnancy.

Benefit

This green smoothie is an excellent source of folic acid, iron, and calcium, providing essential nutrients for a healthy pregnancy.

Ingredients

• 1 cup spinach
• ½ avocado
• ½ cup pineapple chunks
• ½ cup plain yoghurt
• 1 tablespoon chia seeds
• ½ cup almond milk

How To Make

• Place all the ingredients in a blender.
• Blend until smooth and creamy.
• Add more almond milk if needed for the desired consistency.
• Pour into a glass and enjoy.

13. Citrus Delight

Begin with this fabulous smoothie recipe that combines delightfully sweet and tangy flavours while adding a touch of nutrition.

Benefit

This smoothie is rich in vitamin C, which is important for collagen formation and iron absorption during pregnancy and can help reduce morning sickness.

Ingredients

• 1 orange, peeled and segmented
• ½ cup mango chunks
• ½ cup Greek yoghurt
• 1 tablespoon honey (optional)
• ½ cup ice

How To Make

• Combine all the ingredients in a blender.
• Blend until smooth and frothy.
• Adjust sweetness with honey if desired.
• Pour into a glass and enjoy.

14. Nutty Banana Boost

Indeed, the blend may appear unusual, but truth be told, this ranks as one of the best nutritious smoothies for expectant mothers.

Benefit

This smoothie is a great source of protein, fibre, and healthy fats, helping to keep energy levels stable and support healthy weight management during pregnancy.

Ingredients

• 1 banana
• 2 tablespoons almond butter
• ½ cup oats
• ½ cup plain yoghurt
• ½ cup milk (of your choice)

How To Make

• Put all the ingredients in a blender.
• Blend until the mixture is smooth and creamy.
• Add more milk if needed for your preferred consistency.
• Pour into a glass and enjoy.

Remember to adjust these recipes according to your specific dietary preferences and consult with your healthcare provider or a registered dietitian to ensure they align with your unique nutritional needs during pregnancy.

FAQs

1. How Many Smoothies Can I Drink in A Day While Pregnant?

The number of smoothies you can drink in a day during pregnancy can vary depending on your individual dietary needs and overall caloric intake. Typically, one to two smoothies a day is a reasonable guideline. It’s important to ensure that your smoothies are balanced and provide essential nutrients. Consult your healthcare provider or a registered dietitian to determine the right quantity and ensure it meets your pregnancy requirements.

2. Which Ingredients Are Best for Pregnancy Smoothies?

   The best ingredients for pregnancy smoothies include:

•    Leafy greens like spinach and kale for folate and iron.
•    Fresh or frozen fruits such as berries, bananas, and citrus for vitamins and antioxidants.
•    Greek yoghurt or a dairy-free alternative for calcium and protein.
•    Nut butter (e.g., almond or peanut butter) for healthy fats and protein.
•    Chia or flax seeds for added fibre and omega-3 fatty acids.
•    Milk or dairy alternatives like almond, soy, or coconut milk for additional calcium.
•    Honey or other natural sweeteners in moderation for added flavour.

Taking care of cravings, as well as making sure you get the right nutrition, is a tightrope walk when you are pregnant. Opting for healthy breakfast smoothies during pregnancy helps you attain that sweet spot and relieves you of many problems while providing you with a tasty experience.

References/Resources:

1. Pregnancy Smoothies; American Pregnancy Association; https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/pregnancy-smoothies/

2. La Leche League International; Feeding the New Mother;https://www.llli.org/feeding-the-new-mother/

3. Bioactive Compounds and Antioxidant Properties of Banana Inflorescence in a Beverage for Maternal Breastfeeding; ResearchGatehttps://www.researchgate.net/publication/348142103_Bioactive_Compounds_and_Antioxidant_Properties_of_Banana_Inflorescence_in_a_Beverage_for_Maternal_Breastfeeding

4. The Nutrition Source; Harvard T. H. Chan; https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

5. NUTRITION DURING PREGNANCY: LPI; https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/lpi-pregnancy-infographic_1.pdf

6. Nutritional Needs During Pregnancy and Breastfeeding; OhioLine; https://ohioline.osu.edu/factsheet/HYG-5573

Also Read:

Food Recipes for Pregnant
Breakfast to Eat during Pregnancy
Healthy Snacks to Eat During Pregnancy