Nausea-Relief Strawberry Banana Smoothie for Pregnancy (Great for First Trimester!!)

There were mornings in my first trimester when the smell of coffee—something I used to love—suddenly made me gag. My stomach was queasy, my head was foggy, and yet I was so hungry.

That’s when I learned to lean on simple, gentle foods like bananas and strawberries. They were light, easy to digest, and somehow felt like a safe hug for my unsettled stomach.

Why This Pregnancy and Postpartum-Friendly Strawberry Banana Smoothie Is Good For You & The Baby

This smoothie became one of my most reliable go-tos. The frozen banana brings natural creaminess (without the heavy dairy that made me queasy), while strawberries add a refreshing sweetness that didn’t overwhelm my senses.

Rolled oats and Greek yogurt sneak in just enough staying power to keep blood sugar stable—something I wish more people talked about during the first trimester when dizziness and nausea often team up.

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

Ingredients (This is It!)

• 1 cup fresh or frozen strawberries
• 1 frozen ripe banana, broken into chunks
• 1/4 cup plain Greek yogurt
• 1/4 cup old-fashioned rolled oats
• 1 cup oat milk
• 1/4 teaspoon ground cinnamon
• 1 tablespoon honey or maple syrup, to taste
• 1 tablespoon chia seeds (optional)

Preparation Instructions

1. Add all the ingredients to a blender: strawberries, frozen banana, Greek yogurt, oats, oat milk, cinnamon, and honey or maple syrup. Add the chia seeds if you are using them.
2. Blend on high speed until the mixture is completely smooth and creamy. If you like a thinner consistency, you can add a splash more oat milk.
3. Pour into a glass and serve immediately.

Tips For the Best Pregnancy-Safe Strawberry Banana Smoothie

• Extra protein: On days when my taste buds can handle it, 1 tablespoon of almond butter in the smoothie makes it slightly nutty and extra creamy. Peanut butter works too, but I find the taste is too strong for me most mornings when my sense of smell and stomach are sensitive. 
• Skip the banana: It's okay to skip the banana if you're not a fan. It makes the smoothie more filling and helps thicken it, but it's quite nutritious without it too.
• Make smoothie packs: Add the strawberries, banana, oats, cinnamon, and chia seeds into Ziploc bags for quick smoothie packs. Remove the contents from the bag, add to the blender with yogurt, oat milk, and honey, and voila! An easy breakfast. Freeze smoothie packs for up to 2 months. 

How to Store this Pregnancy Strawberry Banana Smoothie

• Fridge: Refrigerate any leftover smoothie in an airtight jar for up to 2 days. The consistency may thicken, but it will still be safe to drink. Adjust the consistency with a splash of oat milk. 

FAQs about this Strawberry Banana Smoothie for Pregnancy & Postpartum

1. Are strawberry banana smoothies good during pregnancy?

Yes — strawberry banana smoothies are a great choice during pregnancy because they combine hydration, vitamins, and fiber in a gentle, easy-to-digest form. Strawberries provide vitamin C to support your immune system, while bananas give potassium for fluid balance and quick energy. Adding oats or Greek yogurt makes it more balanced and filling.

2. Can I drink smoothies with chia seeds while pregnant?

Yes — chia seeds are safe during pregnancy when eaten in moderation. They’re rich in fiber and omega-3 fatty acids, which support digestion and your baby’s brain development. 

3. Is Greek yogurt safe in smoothies for pregnancy?

Yes, Greek yogurt is safe in pregnancy as long as it’s pasteurized. It adds protein, probiotics, and calcium, which are all important for maternal health and fetal development. The probiotics may also help reduce bloating and improve digestion.

4. Can strawberry banana smoothies help with morning sickness?

Strawberry banana smoothies can be soothing for morning sickness because they’re cool, refreshing, and lightly sweet without being overwhelming. The frozen banana adds creaminess without heavy dairy, and strawberries offer a gentle flavor that’s often easier to tolerate than stronger-tasting foods.

5. Is this smoothie good for postpartum recovery?

Definitely. This smoothie provides a balance of protein, healthy carbs, and omega-3s that help with energy and tissue repair after birth. The oats and chia seeds offer steady fuel, while strawberries and bananas provide antioxidants and vitamins for healing. It’s also quick to prepare, making it practical for new moms.

A Note From My Chaotic Kitchen

What I love most is how kind this smoothie feels. It’s not trying too hard; it’s just there, comforting and familiar, like peanut butter toast or a mac n' cheese. 

When your body feels unpredictable and your appetite is constantly shifting, a smoothie like this reminds you that eating can be simple, soothing, and even a little joyful—even on the hardest mornings.

For more nausea-relief smoothies, try my Morning Sickness Blueberry Oat Smoothie or Morning Sickness Pineapple Mango Smoothie.