First-Trimester Morning Sickness Blueberry Oat Smoothie for Pregnancy

When I was in my first trimester with the twins, mornings felt like climbing a mountain on an empty stomach. I wanted something nourishing, but most foods made me gag just thinking about them.

That’s when I discovered that blending oats with blueberries and banana was like hitting the pause button on nausea. Suddenly, I had a breakfast I could actually keep down — one that soothed my stomach while giving me the strength to keep going.

Why This Pregnancy and Postpartum-Friendly Blueberry Oat Smoothie Is Good For You & The Baby

This smoothie became my gentle little ritual: the cool creaminess calmed the queasiness, the oats gave me steady energy, and the almond butter made me feel satisfied without overwhelming my stomach.

On those days when I could barely peel myself off the couch, this five-minute recipe (as well as my Hydrating Mango Coconut Smoothie) felt like a lifeline.

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 1 serving

Ingredients (This is It!)

• 1/2 cup fresh or frozen blueberries
• 1/2 cup old-fashioned rolled oats
• 1 frozen ripe banana, broken into chunks
• 1 tablespoon almond butter
• 1/2 teaspoon ground cinnamon
• 1 cup almond or oat milk

Preparation Instructions

1. Add all the ingredients to a blender: blueberries, oats, frozen banana, almond butter, cinnamon, and almond or oat milk.
2. Blend on high speed until the mixture is completely smooth and creamy. If you like a thicker smoothie, you can add a few ice cubes. For a thinner consistency, add a splash more milk.
3. Pour into a glass and serve immediately.

Tips For the Best Pregnancy-Safe Blueberry Oat Smoothie

• Keep it cold: Cold drinks tend to be easier on morning sickness vs room temperature/warm ones. Sometimes I didn't particularly crave a cold drink, but this smoothie was better (and yummier) than running on empty. 
• Avoid dairy: I find that cow milk is too rich and "heavy" for my stomach, making morning sickness worse. On the other hand, plant-based milks were lighter and easier to digest.
• Prep ahead: Double or triple the recipe and pour it into mason jars you can grab from the fridge later in the week. Then just stir and enjoy!
• Skip the banana: If you're not a fan of bananas in smoothies (I wasn't always), skip it and sweeten the recipe with 1/2 tablespoon honey or maple syrup instead. The smoothie won't be as thick, though. 
• More berries: Don't worry if you only have a frozen berry mix and not just blueberries. It works just as well for this recipe and will provide extra antioxidants!

How to Store this Blueberry Oat Smoothie for Pregnancy

• Fridge: Refrigerate any leftover smoothie in an airtight jar for up to 3 days. The consistency may thicken, but it will still be safe to drink. Adjust the consistency with more milk. 
• Freezer: Make smoothie-packs to whip up this recipe anytime by adding blueberries, oats, cinnamon, and bananas into a Ziploc bag. Then all you'll have to do is add milk and almond butter when you're ready for breakfast!

FAQs

1. Are blueberry smoothies safe during pregnancy?

A: Yes — blueberry smoothies are considered safe during pregnancy when made with pasteurized milk (or plant-based alternatives) and thoroughly washed berries. Blueberries provide antioxidants, vitamin C, and fiber, all of which support your immune system and digestion during pregnancy. Just be mindful of portion sizes if you’re sensitive to natural fruit sugars.

2. Do smoothies help with morning sickness?

A: Smoothies can be a gentle way to ease morning sickness since they’re cool, hydrating, and easy to sip slowly. Blending ingredients like bananas, oats, and almond milk creates a balanced mix of carbs, protein, and healthy fats, which can help stabilize blood sugar and prevent nausea triggered by an empty stomach.

3. Is this smoothie good for postpartum recovery?

A: Yes, this blueberry oat smoothie works well beyond pregnancy and into postpartum recovery. The oats provide slow-release energy that can help with fatigue, while the almond butter contributes protein and healthy fats that support tissue repair. Blueberries are also packed with antioxidants, which may help reduce inflammation and support healing after birth. It’s a quick option for new moms who need nourishment without much prep time.

4. Are oats good for pregnancy?

A: Oats are an excellent food during pregnancy because they provide fiber for digestion, complex carbohydrates for sustained energy, and B vitamins that support cell growth. They also contain iron, which can help prevent pregnancy-related anemia. Since oats are naturally bland, they’re often easier to tolerate if you’re dealing with food aversions.

A Note From My Chaotic Kitchen

If you’re in those queasy early weeks, I want you to know you’re not alone — I’ve been there, too. And sometimes, the smallest things (like this smoothie) can carry you through the hardest mornings.

It’s not just a drink; it’s comfort in a glass, ready to remind you that your body is doing something incredible, even when it doesn’t feel like it.

For more nausea-relief smoothies, check out my Morning Sickness Pineapple Mango Smoothie, Morning Sickness Pineapple Avocado Smoothie, and Nausea-Relief Strawberry Banana Smoothie.