When pregnancy nausea hits and food aversions take over, this Pregnancy Smoothie Recipe makes getting nutrients easier (especially in the first trimester!). It’s a high-protein, date-based, dairy-free chocolate smoothie that feels indulgent but functions like a balanced snack or light meal. Simple, soothing, and easy to sip even on low-appetite days.
I’ve been pregnant three times, and I know firsthand how hard it can be to get nutrients in when nausea hits or cravings take over. You want to give your baby the best building blocks, but some days the idea of a “real meal” is a hard no, and all you want is something that feels like a treat (hello, healthy pregnancy desserts).
That’s exactly where this date-based pregnancy smoothie shines. I lived off smoothies in the first trimester (learn more about how to stay fit in first trimester), and this one bridges the gap between nourishment and cravings. Rich chocolate flavor, protein, healthy fats, and even a sneaky veggie blended in. It works just as well when appetite is low as it does later on when sweets sound best (check out strength training in third trimester), making it an easy, sip-able way to fuel your body without forcing food. FYI: check out these high-protein pregnancy snacks to keep your protein up!
Why This Smoothie Works
High protein: You NEED extra protein while pregnant but nobody wants meat. It makes you gag. With 27 grams of protein this pregnancy smoothie is an easy way to get it in.
Healthy: Made as is, this smoothie recipe is dairy-free, gluten-free, paleo, and Whole30 approved.
Date-based: Not only are dates a natural sweetener but they're wonderful in pregnancy, especially during the third trimester.
Hidden veggies: Getting vegetables in while you’re pregnant is like pulling teeth. This smoothie has a vegetable in it, and you’d never even know it!
Ingredients and Substitutions
- Frozen mangos: This is what makes the pregnancy smoothie recipe with dates crazy thick and ice-cream. Learn more about the secrets to building a balanced smoothie. That said, frozen bananas will work in the same way, so if you like a tropical vibe, this papaya smoothie bowl might be up your alley.
- Dates: These are an easy way to add fiber, calories, and energy. Dates are amazing as a sweetener, but even more in the third trimester when they’re said to help “ripen” your cervix. Adding them in gives the smoothie recipe an almost caramel-like flavor too (just like this date Snickers recipe).
- Collagen powder: A high-quality collagen powder is one of the cleanest sources of protein and ideal for pregnant moms because it blends so easily, you won't even know it's there, great for the first trimester!. If you choose to use a protein powder instead, opt for beef isolate protein powder, as it alleviates bloating caused by most proteins.
- Cacao powder: This powder has more iron, antioxidants, and magnesium than anything else, which is why it’s a great addition to this smoothie. Learn more about cacao powder vs. cocoa powder.
Flavor Variations
Peanut butter: If you're a peanut butter lover, first check out these dairy-free peanut butter recipes. Then, skip the chocolate and add some no-oil peanut butter to the date smoothie.
Toppings: Top the pregnancy smoothie with granola with cinnamon, homemade high-protein granola, fresh fruit, or any other smoothie bowl toppings you're craving.
How To Make A Date Smoothie Recipe For Pregnancy
Step 1: Add the ingredients for the chocolate smoothie to a high-powered blender with the dairy-free milk going in first.
Step 2: Process until completely smooth.
Step 3: Pour into a glass or jar.
Step 4: Top with any of your favorite toppings and enjoy.
Expert Tips
For a creamier texture: Add your liquids first so that everything blends smoothly.
Soften your dates: If your blender isn’t high-powered, soak dates in warm water for a few minutes before blending. This prevents a gritty texture and makes the smoothie taste naturally sweeter.
First trimester tip: Using frozen fruit, chilled liquid, or even a few ice cubes can make smoothies more tolerable when smells and textures are triggering. Cold dulls flavor intensity, which often helps with pregnancy aversions.
Get more protein: If you’re looking to grab some more high-protein snacks that you’ll actually enjoy, check out the Strong and Sweet Protein Guide, which has dessert-like snacks with 17 grams of protein or more.
Storing: This smoothie tastes best fresh, like most, but can actually be stored in the fridge in a mason jar and enjoyed the next day, too, as it’s so thick. It will lose some of its ice cream-like texture though, so you may want to give it a good shake or re-blend it.
Pregnancy Smoothie Recipe FAQs
Yes, smoothies are good for you when pregnant. Half the reason is that it can be a struggle to get anything down when you’re pregnant. Smoothies are naturally refreshing and don’t require chewing, so you end up enjoying them while pregnant, which in turn helps keep nausea away. Plus, you can sneak a ton of nutrients into smoothies that you otherwise wouldn’t eat.
The best! Avocados are loaded with healthy fats, which help brain development. They’re one of the 3 main foods I think everyone should eat. Likewise, they have a great amount of plant-based protein and make smoothies SUPER thick and rich.
Nope! In fact, zucchini is one of my favorite vegetables to add into a smoothie (like this cookies and cream shake) because it blends so neutrally. It makes a smoothie thick, but you don’t even know it’s there.
When making smoothies during pregnancy, it’s best to avoid ingredients that are either risky or unnecessary. Skip unpasteurized milk or yogurt, raw eggs, and herbal supplements or powders not labeled as pregnancy-safe. It’s also smart to limit very high doses of caffeine, vitamin A supplements, or “superfood blends” with long ingredient lists you don’t recognize. Basically, keep it simple.
Protein powder can be a safe addition to your pregnancy and an easy way to boost your intake. However, make sure you're using a quality, third-party tested protein powder. Look for options with short ingredient lists, no added herbs or stimulants, and minimal sweeteners. Collagen or beef-based protein powders are often well tolerated, but as with any supplement during pregnancy, it’s a good idea to check with your healthcare provider if you’re unsure.
Other High-Protein Snacks For Pregnancy
Healthy Pregnancy Smoothie With Dates
Video
Equipment
Ingredients
- 3 Dried dates
- ⅓ Avocado
- ¼ cup Collagen powder
- ⅓ cup Frozen mangos
- ¼ Sliced zucchini
- ¾ Dairy-free milk
- 2 tablespoon Cacao powder
Instructions
- In a high-powered blender add the dairy-free milk, dates, and frozen zucchini.
- Add in remaining ingredients.
- Blend on high until smooth and creamy. You may need a tamper or a splash more of milk.
- Portion into a jar and enjoy.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Shelby S says
Dates are always a huge hit in my house and this smoothie just brings that out!