During all three of my pregnancies, I relied on smoothies as an easy meal that would fill me up, not exacerbate my nausea (it was endless!) and help me get in the nutrients I knew I needed. This simple combination was one that I used as a base, and then varied it based on what I had on hand. It was a favorite healthy pregnancy snack and it’s one that I still make for myself all of these years later. I did my best to make this low in acid, so it doesn’t cause any issues with reflux, and to pack it with nutrients—while still being delicious. See the flavor options in the Notes of the recipe at the bottom! (You may also like Lactation Cookies, Freezer Meals, Lactation Smoothie, easy Pregnancy Recipes, and Coconut Chia Pudding.)
Ingredients You Need
To make this smoothie recipe, you’ll need to have the following ingredients on hand and ready to go. Sign up for our email updates to get tips and ideas sent to your inbox.
Milk: I prefer nondairy here but any will work. frozen mango: Using frozen mango ensures that the smoothie is sweet and it turns out super creamy. Frozen kale: I like to use frozen greens since the “green” flavor is much less intense (which is good if you’re sensitive to them in pregnancy. Fresh will be fine, too, if that’s what you have. Hemp seeds: This ingredient adds protein, fiber, and beneficial fats which help to make the pregnancy smoothie more filling. Avocado: Adding avocado increases the creaminess and adds more fiber and beneficial fats.
TIP: You can also add protein powder for additional protein if you like.
Step-by-Step Instructions
Here’s a look at how to make this recipe. Scroll down to the bottom of the post for the full how-to. TIP: Use the stick that came with the blender or stop and start a few times as needed to get the mixture going. Add an extra splash of milk as needed if the mixture is too thick.
Best Tips for Success
Blueberry Pregnancy Smoothie: Substitute frozen blueberries for the mango. Banana Pregnancy Smoothie: Use 1 cup frozen banana slices for the mango. Banana Strawberry Pregnancy Smoothie: Use ½ cup sliced fresh banana and ½ cup frozen strawberries. Chocolate Banana Pregnancy Smoothie: Use 1 cup frozen banana slices for the mango and add 1 tablespoon cocoa powder and 1 tablespoon maple syrup. Mango Pineapple Pregnancy Smoothie: Use ½ cup fresh pineapple cubes and ½ cup frozen mango cubes. Add a splash or orange juice for additional sweetness. Add a scoop of protein powder for more protein. Use kefir in place of the milk for probiotics. Add 2 tablespoons hemp or flax or fish oil for additional fats. Use the stick that came with the blender or stop and start a few times as needed to get the mixture going. Add an extra splash of milk as needed if the mixture seems thick. You may also like my Lactation Smoothie, Chocolate Smoothie (with Veggies), Easy Strawberry Smoothie, and my go-to Postpartum Freezer Meals.
I’d love to hear your feedback on this recipe, so please comment below to share! This post was first published August 2021.
