Dairy-Free Blueberry Banana Oat Smoothie for Morning Sickness

When I was in my first trimester with the twins, this Dairy-Free Blueberry Banana Oat Smoothie felt like hitting the pause button on nausea.

Discovering that blending oats, blueberries, bananas, and a bit of almond butter was technically a healthy sip-able breakfast saved me on many mornings where morning sickness and fatigue overlapped.

For days when I wanted a different blueberry smoothie, my Dairy-Free Blueberry Pie Smoothie and Dairy-Free Blueberry Banana Smoothie (No-Oats) were ready to save my mornings.

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.

When I needed a heartier, no-cook blueberry breakfast, my Blueberry Lemon Overnight Oats were great to satisfy cravings with a pop of citrusy brightness.

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

Ingredients

1/4 cup fresh or frozen blueberries
2 tablespoons old-fashioned rolled oats
1/4 frozen ripe banana, broken into chunks
1/2 tablespoon Sugar-Free Almond Butter
1/8 teaspoon ground cinnamon
1 1/3 cups Homemade Almond Milk (or store-bought)
1-3 tablespoons honey, agave syrup, or maple syrup (optional)

Preparation Instructions

Add all the ingredients to a blender: blueberries, oats, frozen banana, almond butter, cinnamon, almond milk, and honey (if using).
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.
Pour into a glass and serve immediately.

Tips & Variations For the Best Pregnancy-Safe Blueberry Oat Smoothie

Add ice: Throwing 1-3 ice cubes in the blender with the rest of the ingredients can make the smoothie extra cold, which often helps when nausea is at an all-time high.
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.
Swap the milk: Feel free to use 10-Minute Unsweetened Almond Milk, coconut milk, 5-Minute Oat Milk, rice milk, 2-Ingredient Cashew Milk, or your favorite plant-based milk. I even have a Sweetened Almond Milk (3-Ways!) recipe.
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. The smoothie won't be as thick, though.
Use nice cream: When I have leftover Banana Nice Cream, I'll add 1/4-1/2 cup to the recipe and skip the banana.
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!

What to Serve with this Blueberry Banana Oat Smoothie

Here are my favorite ways to enjoy it:

Nibbling on my Peanut Butter Banana Toast or Pistachio Butter Toast.
When I'm craving something savory but no-cook, with my Hummus Toast, Roasted Beet Hummus Toast, or Avocado Toast.
Digging into a slice of my Blueberry Lemon Loaf or Banana Date Walnut Bread.
Snacking on some Dairy-Free Strawberry Thumbprint Cookies or Dairy-Free Lemon Thumbprint Cookies.
When my stomach can handle something warm, with a stack of my High-Protein Blueberry Cottage Cheese Pancakes.

How to Store this Smoothie

Fridge: Transfer to an airtight container or jar (fill to the top to minimize air exposure) and store for up to 2 days. Shake/stir well before drinking, as natural separation occurs.
Freezer (smoothie packs): Except for the almond milk, almond butter, and honey, add all the ingredients to a freezer-safe bag. Freeze for up to 3 months. Add to the blender along with the remaining ingredients for a quick breakfast.

FAQs

Are blueberry smoothies safe during pregnancy?

Yes. Blueberry smoothies are considered safe during pregnancy when made with pasteurized milk (or plant-based alternatives) and thoroughly washed berries.

Do smoothies help with morning sickness?

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.

Is this smoothie good for postpartum recovery?

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.

Are oats good for pregnancy?

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.