The Best Protein Smoothies During Pregnancy for Nourishing Moms-to-Be

Pregnancy brings a host of nutritional needs—and protein smoothies can be a delicious, soothing way to meet them, contributing to a healthy pregnancy . Whether you're navigating food aversions or looking for an energy boost, the right smoothie can support your health and your baby’s development.

Benefits of Pregnancy Smoothies

💧 Hydration and Morning Sickness Relief

Benefit	How Smoothies Help
Hydration	Blended with water, juice, cashew milk, or coconut water, smoothies keep fluids up without requiring large meals. (Are smoothies good for hydration?)
Morning Sickness Relief	Gentle on the stomach, cold and creamy smoothies are easier to tolerate than solids.
Vitamin B6 for nausea	Ingredients like banana, spinach, and avocado are natural sources of B6—linked to reduced nausea symptoms.

Pro Tip: Sip slowly and blend with mild fruits like frozen strawberries and light greens for better tolerance early in the day, avoiding added sugar .

Boosting Energy and Nutrient Intake for Pregnant Women

Protein smoothies can become a reliable nutrition hack for busy or queasy moms-to-be, especially when incorporating protein rich foods .

Key Nutrient	Why It’s Needed	Smoothie Source
Protein	Supports baby’s tissue growth, mom’s muscle mass	Protein powder, Greek yogurt, tofu
Calcium	Builds strong fetal bones and teeth	Dairy, soy milk, fortified cashew milk
Folate	Crucial for fetal neural development	Spinach, avocado, orange, fortified juice
Iron	Prevents anemia, supports blood volume	Tofu, oats, spinach
Vitamin C	Boosts iron absorption + immunity	Pineapple chunk, orange, frozen berries

Dietitian-Approved Tip: Many registered dietitians support the inclusion of clean, low-sugar protein powders in pregnancy smoothies—especially when paired with whole food sources like folic acid-rich greens, dairy, fruit, and greens.

Finding the Best Protein Supplement for Pregnancy

Ideal Pregnancy Smoothie Ingredients

Category	Recommended Add-Ins
Base Liquid	Cashew milk, almond milk, orange juice, or water
Fruits	Banana, mango, frozen strawberries, pineapple chunk
Vegetables	Spinach, kale, avocado
Protein Boosters	Greek yogurt, silken tofu, soy protein powder
Extras	Chia seeds, oats, cinnamon, nut butters

Pregnancy-Safe Smoothie Recipe: Calming Morning Blend

• 1 frozen banana

• ½ cup frozen strawberries

• ½ avocado

• 1 cup cashew milk

• 1 scoop plant-based protein powder

• ½ cup Greek yogurt

• Handful of spinach

• Splash of orange juice

• Optional: 1 tsp chia seeds

Why it works: Hydrating, B6-rich, protein-packed, and easy on the stomach—perfect for morning sickness relief and steady energy throughout the day.

Protein smoothies during pregnancy offer a gentle, convenient way to meet increased nutritional demands, especially when they contain added vitamins . With the right blend of ingredients, along with prenatal vitamins you can ease nausea, boost energy, and nourish your growing baby—all while enjoying something truly delicious. Just be sure to choose high-quality, clean-label ingredients and consult your doctor or dietitian about your specific dietary needs.

Protein Requirements During Pregnancy

Meeting your protein needs during pregnancy is essential for supporting fetal growth, maintaining maternal muscle mass, and ensuring the healthy development of organs, tissues, and hormones. Here's what every expecting mom should know about protein intake.

Understanding Protein Needs for Pregnant People

Protein needs increase during pregnancy to support the development of the baby’s brain, tissues, and organs—as well as changes in the mother’s body, which requires more protein .

Factor	Details
RDI for Pregnancy	~60 grams of protein per day (may increase based on weight and activity level)
Purpose of Protein	Supports fetal growth, increases blood supply, helps with uterine and breast tissue development
Weight Gain Consideration	Natural and necessary during pregnancy—protein helps build lean mass and support baby’s development

Balanced Sources to Include:

• Animal-based: Eggs, chicken, turkey, Greek yogurt, milk

• Plant-based: Beans, lentils, peanut butter, whole grains, tofu

• Snack combos: Whole-grain toast + almond butter, smoothies with fruit + protein

Meeting Protein Requirements with Protein Powders and Whole Foods

While whole foods should make up the bulk of your balanced diet, protein powders can be a helpful addition for optimal nutrition —especially when you’re short on time or dealing with nausea.

What Food Goes Well With Smoothies

Source	Protein Content (avg.)	Why It’s Useful
Protein Powder	15–25g per scoop	Easy to add to smoothies, especially during appetite loss
Greek Yogurt	10–17g per ¾ cup	Doubles as protein and calcium source
Eggs	6g per egg	Complete protein, rich in choline for baby’s brain development. (brain health)
Tofu	10g per ½ cup	Great plant-based option, blends well into smoothies
Nut Butters	6–8g per 2 tbsp	Adds protein + healthy fats
Lentils/Beans	15–18g per cup (cooked)	Iron-rich and fiber-filled for digestion support

Choosing Protein Powder Safely During Pregnancy

Do	Don’t
Choose a reputable, clean-label brand with minimal additives	Avoid powders with high sugar, artificial sweeteners, or “fat burner” claims
Look for third-party tested options (NSF, Informed Choice)	Skip unknown or unregulated supplements
Consult your doctor or dietitian for approval	Don’t exceed your daily protein needs without medical guidance

Pregnancy Smoothie Sample

Nourishing Protein Pregnancy Shake

• 1 cup frozen mixed fruit (banana, berries, pineapple chunk)

• 1 scoop pregnancy-safe protein powder

• ¾ cup Greek yogurt or kefir

• ½ cup spinach

• 1 cup cashew milk

• 1 tsp chia seeds

• Optional: splash of orange juice for vitamin C

Estimated Protein: ~30g
Ideal For: Mid-morning snack or meal replacement when appetite is low

Choosing the Right Protein Powder

For Smooth, Safe, and Nourishing Pregnancy Blends

Types of Protein Powders: Whey, Hemp, Pea, Collagen, and Rice

Selecting a protein powder, including plant protein, that suits your dietary preferences and pregnancy needs is key to building nutrient-rich smoothies. Here’s a breakdown of common types:

Protein Type	Source	Best For
Whey Protein	Derived from milk	Fast-absorbing, ideal for post-workout or morning blends
Hemp Protein	Ground hemp seeds	Plant-based with omega-3s and fiber
Pea Protein	Yellow split peas	Allergy-friendly, easily digestible, neutral taste
Collagen Peptides	Animal connective tissue	Supports skin elasticity, joints, and recovery
Rice Protein	Brown rice	Mild flavor, hypoallergenic, pairs well with fruit smoothies

Note: Many smoothie blends, like the chocolate peanut butter banana variety, already include clean, pregnancy-friendly protein—making them a safe starting point without added prep.

What to Look for in a Pregnancy-Safe Protein Supplement

Consideration	Why It Matters
Clean Ingredients	Avoid artificial sweeteners, flavors, and preservatives
Low Sugar & Calories	Helps manage weight gain and reduces blood sugar spikes
Dietitian-Approved	Always consult with your OB-GYN or dietitian before starting any supplement
Third-Party Testing	Ensures safety and purity, especially important during pregnancy

Essential Ingredients for Pregnancy Smoothies

With Ready-to-Blend Options from Shake Please

Fresh Fruits for Pregnancy Nutrition

Fresh fruits are rich in essential nutrients that support both mom and baby throughout pregnancy:

• Bananas – A go-to for nausea relief and potassium support

• Berries – Loaded with antioxidants and vitamin C for immune health

• Citrus Fruits – Boost folate and aid iron absorption

• Pineapple Chunks – Tropical and vitamin-rich, great for digestion

💡 Tip: Smoothies like the Pineapple Berry Protein Smoothie and Strawberry Banana Protein Smoothie from Shake Please offer a consistent supply of these fruits in pre-portioned, freezer-ready cups—making it easy to fuel up without prep.

Smoothie Recipes for Every Pregnancy Stage

First Trimester Smoothie: Spinach, Avocado & Banana

• 1 ripe banana

• ½ avocado

• 1 cup spinach

• ¾ cup cashew milk

• 1 scoop unflavored or vanilla protein

• Optional: 1 soaked date

Why it works: This smoothie is rich in folate, iron, and healthy fats—supporting early fetal development and easing nausea. For extra convenience, add to a Strawberry Banana Protein Smoothie base for a naturally sweet, nutrient-packed start.

Morning Sickness Relief Smoothie: Ginger, Pear & Chia Seeds

• 1 pear (peeled)

• 1 tsp fresh ginger

• ½ banana

• 1 tbsp chia seeds

• 1 cup coconut water

Why it works: Ginger relieves nausea, while chia and pear hydrate and nourish. For added protein and fruit, blend it with the Vanilla Berry Protein Smoothie—a berry-filled base that’s light yet energizing.

Post-Workout Smoothie: Protein Powder, Berries & Almond Milk

• 1 serving of Vanilla Berry Protein Smoothie

• ¾ cup almond milk

• ½ cup frozen strawberries

• ½ cup Greek yogurt or kefir

Why it works: Packed with clean protein and probiotics, this blend replenishes muscles and supports recovery—perfect after prenatal yoga or a walk.

Make it Easy with Shake Please Subscriptions

Pregnancy calls for simplicity. Shake Please offers flexible smoothie subscription options designed to save time and boost nutrition:

Plan	Smoothies per Box	Perks
8 Smoothies	Starter size	Perfect for trying out your favorite flavors
16 Smoothies	Best Value	Great for regular smoothie drinkers
24 Smoothies	Family or daily use	SAVE $17 on your first order + Free Straw Set ($25 value)

✅ Subscribe & Save:

• $17 Off First Order

• $10 Off Future Orders

• Cancel Anytime

• 5-Day Reminder Before Renewal

Mix and match from Best Sellers, Fruit Lovers, or Chocolate Lovers bundles—or create your own box with favorites like the Chocolate Peanut Butter Banana Protein Smoothie for a richer, indulgent pregnancy treat.

Explore your options at Shake Please Subscription.

Tips for Making Pregnancy Smoothies

Add Dates for Natural Sweetness

• Soak 1–2 dates to soften

• Add to any blend for fiber, potassium, and energy

• Dates support digestion and are linked to easier labor in the third trimester

Use Coconut Water for Hydration

• Rich in electrolytes and potassium

• Helps ease constipation and dehydration

• Use as your smoothie base or blend with cashew milk

Experiment with Different Combinations

• Mix fruits and greens like frozen strawberries + kale

• Combine different protein powders with creamy bases like oat or cashew milk

• Spice it up with cinnamon, nutmeg, or a drop of vanilla extract

Common Mistakes to Avoid

Mistake	Solution
Overloading on Sugar/Calories	Use fruits for sweetness, skip excess honey/syrup
Using Unsafe Ingredients	Avoid unpasteurized dairy, high-mercury fish oils, and unknown herbal powders
Relying on One Source of Protein	Combine protein powders with foods like Greek yogurt, tofu, or nut butter

 

Conclusion: Recap of the Benefits and Importance of Protein Smoothies During Pregnancy

Protein smoothies are a convenient, customizable, and nutrient-rich way to support moms-to-be by incorporating various food groups :

• Help ease morning sickness, especially when using calming blends with banana or ginger

• Aid in hydration with coconut water, fruit, and light milk alternatives

• Ensure adequate protein intake through trusted whole foods and select powders

• Can be made quickly with pre-portioned smoothie bases—ideal when time or energy is limited

• Support every stage of pregnancy, from first trimester through postpartum recovery

With just a blender, a few whole ingredients like frozen avocado , and a quality smoothie base, you can nourish yourself—and your baby—with every sip. 🥤