Eating nourishing foods during pregnancy is vital for both mother and baby. However, pregnancy hormones and other factors can lead to nausea, vomiting, and food aversions, making it tricky to maintain a balanced diet. Fruit smoothies offer a delicious and often well-tolerated solution to help ensure that you’re getting essential nutrients.
But if they’re not well-balanced, smoothies aren’t the most ideal for your blood sugar, energy, and long-term satiety. That’s why I’ve compiled a list of 8 nutrient-rich fruit smoothie recipes that are as nourishing as they are delicious.
8 Fruit Smoothie Recipes for Pregnancy
Before we dive into these delicious recipes, let’s talk about what makes a pregnancy-friendly smoothie. From smart ingredient choices to the benefits of each component, we’ll walk you through everything you need to know to build a nutritious and satisfying smoothie during pregnancy.
We’ll also discuss how the right blend of fruits, veggies, and add-ins may help ease pregnancy symptoms, provide essential nutrients, and keep energy steady throughout the day. Then, it’s on to the tasty part: the recipes!
Are Fruit Smoothies Good for Pregnancy?
Absolutely! When made with the right ingredients, fruit smoothies can be a total powerhouse of essential nutrients for both you and your baby.
Here are some key components to include:
- Quality fats: Including peanut butter, coconut oil, avocado, or full-fat dairy
- Protein sources: Including Greek yogurt or protein powder
- Fiber: Including chia seeds, frozen berries, and leafy greens
- Fluids: Including water, coconut water, unsweetened vanilla almond milk, milk, or soy milk
These ingredients can support your baby’s development, maintain your energy levels, and SO much more. Plus, including good sources of vitamin B6, like bananas and pistachios, may help curb morning sickness. For more ideas, you can also check out this post on protein shakes for pregnancy.
Why Should Pregnant Women Drink Fruit Smoothies?
Easier to Digest
Smoothies are easier to digest than many “heavier” meals, especially during the first trimester when nausea might be present. They offer a lighter, often well-tolerated option that still delivers plenty of nourishment.
Combat Morning Sickness
Ginger, citrus fruits, and cold smoothies may help ease morning sickness symptoms while keeping you hydrated and nourished.
Boost Omega-3 Intake
Ingredients like flax seeds, chia seeds, and hemp seeds provide a boost of omega-3 fatty acids, but not DHA, just ALA. So, you still need to get direct sources of DHA for the baby’s brain development, such as fatty fish.
Convenient Meal or Snack
Smoothies are perfect for when you’re short on time or don’t feel like cooking. When combined with quality fats, at least 30 g of protein, and fiber, they can serve as a complete meal.
What Are The Best Fruit Smoothies for Pregnancy?
Now, let’s dive into eight delicious, nutrient-packed smoothie recipes that are perfect for pregnancy. They are flavorful, easy to make, and loaded with benefits for you and your baby!
Creamy Berry Banana Smoothie
This smoothie combines the sweetness of bananas with the tartness of berries, creating a yummy and nutritious drink. The addition of oats provides fiber, while cashew butter and mixed seeds offer quality fats and small amounts of protein.
I’d recommend adding 1-2 scoops of a pregnancy-safe protein powder or collagen peptides powder to boost protein intake further.
The key ingredients include:
- 1/2 cup Frozen mixed berries
- 1 Ripe banana
- 1/2 cup of Oats
- 2 tbsp Cashew nut butter
- 1 tbsp Mixed seeds (sunflower, pumpkin, sesame, flax)
- 8-10 ounces Milk of choice
Peanut Butter Strawberry Smoothie
If you like peanut butter, this smoothie recipe is for you. It combines strawberries and peanut butter to create a balanced fat, nutrients, and flavor. I like that the flax seeds add omega-3 fatty acids and fiber, helping to support heart health and digestion during pregnancy. Again, I’d highly encourage adding additional protein.
Some of the key ingredients include:
- Strawberries
- Banana
- Peanut butter
- Ground flax seeds
- Vanilla extract
- Milk of choice
Green Smoothies
Depending on what you’re after, I have a whole list of delicious green smoothies for pregnancy that you can find here. In my green smoothie post, you’ll find several more recipes, so you’re destined to find a green smoothie that you’ll like!
Some of the key greens you’ll find in these smoothies include:
- Spinach
- Kale
- Avocado
- Microgreens
- Protein boosters such as Greek yogurt or protein powder
Chocolate Avocado Protein Smoothie
This is a very creamy and indulgent smoothie that combines the richness of chocolate with the health benefits of avocado. The avocado provides quality fats and fiber, while cocoa adds some antioxidants, making this smoothie a yummy and nutritious choice.
Some of the key ingredients include:
- 1/2 Avocado
- 2 tbsp Cocoa powder or 2 scoops of chocolate protein powder
- 1 Banana
- 8-10 ounces Milk of choice
Raspberry Coconut Smoothie
This smoothie has a cool tropical vibe, and raspberries and coconut milk make it tasty and hydrating! Raspberries are rich in antioxidants, which support overall health and wellness. This is another one to add extra protein to!
Some of the key ingredients include:
- Raspberries
- Coconut milk
- Banana
- Honey (optional)
- Ice cubes
Orange Mango Immunity Smoothie
Support your immune health with this vibrant smoothie that’s rich in vitamin C from oranges and mangoes. The natural sweetness of the fruits makes it the perfect beverage in the warmer months. Be sure to add a protein booster! Collagen peptide powder would work great in this smoothie.
Some of the key ingredients include:
- Navel oranges (or an orange that is in season!)
- Frozen mango
- Milk of choice
- Ice cubes
Apple Pie Smoothie
Even just writing about this one has me craving it! Enjoy yummy apple pie flavors in a smoothie form for a delicious treat. Apples provide plenty of vitamin C and fiber, while oats and spices like cinnamon add warmth and more nutrients. I’d recommend swapping the flavored yogurt for plain Greek yogurt.
Some of the key ingredients include:
- Apples
- Oats
- Greek yogurt
- Apple pie spice blend
- Ground flax seed
- Chia seeds
- Milk of choice
Blueberry Spinach Pregnancy Smoothie
This smoothie is a total powerhouse of antioxidants. It’s packed with blueberries and spinach for a healthy boost of flavor. I like that the Greek yogurt adds plenty of protein, making it a nice, balanced option for optimal pregnancy nutrition. It is also great if you are trying to get pregnant!
Some of the key ingredients include:
- Blueberries
- Spinach
- Greek yogurt
- Milk of choice
Battling nausea and worried about meeting nutrient needs? A fruit smoothie may help!
Smoothies can be an easy and enjoyable way to nourish your body and support your baby’s growth during pregnancy. Whether you’re dealing with pesky morning sickness, food aversions, or just need a quick energy boost, these smoothies offer a delicious and nutrient-packed solution.
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