Dairy-Free Banana Date Almond Smoothie for First Trimester Digestion

This Dairy-Free Banana Date Almond Smoothie became my quiet fix during early pregnancy mornings when my digestion felt heavy and stuck.

I wanted something comforting that wouldn't make me feel more sluggish. Something that helped me manage the fatigue of it all... And Medjool dates became my best friends.

The smoothie reminded me of my Dairy-Free Banana Almond Smoothie and my Dairy-Free Strawberry Almond Smoothie, both gentle staples I rotated depending on what my stomach could handle.

Why This Pregnancy Banana Date Almond Smoothie Recipe for First Trimester Moms Works

Helps combat fatigue. Dates provide gentle sweetness and sustained energy.
Great for easing constipation. Flaxseed and dates are rich in fiber that supports digestion.
Naturally-sweetened. You only get the banana + dates' natural sugars in each sip.
Dairy-free. Light and easy to digest for sensitive, queasy stomachs.

How These Ingredients Support You & The Baby

The banana makes it creamy, the dates add deep caramel notes, and the almond butter makes it feel supportive instead of overwhelming.

It is the kind of smoothie that does not rush your system. It settles in slowly, offering fiber, warmth, and calm energy without the sugar crash that makes nausea worse.

It is a simpler, smoothie-version of my Banana Almond Overnight Oats. An easy, no-cook breakfast that has the same subtle flavors and sweetness, but is a little more filling.

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 1-2 servings

Ingredients

1 1/4 cup (300 ml) 10-Minute Almond Milk (or other plant-based milk)
1 large frozen banana, sliced
2–4 pitted Medjool dates, roughly chopped
3 tablespoons Homemade Almond Butter (or store-bought)
1/4 teaspoon ground cinnamon
1 tablespoon ground flaxseed
1/2-1 cup ice cubes (about a handful)

Preparation Instructions for Pregnancy-Friendly Banana Date Almond Smoothie

Pour the almond milk into a blender.
Add the frozen banana, pitted dates, almond butter, cinnamon, and flaxseed.
Top with the ice cubes.
Blend on high speed until thick, creamy, and smooth, about 1–2 minutes. Scrape down the sides if needed and blend again.
Pour into a glass and enjoy!

Tips & Variations For the Best Pregnancy-Safe Banana Date Almond Smoothie

Swap the milk: Any type of plant-based milk works for this recipe. Coconut milk, 5-Minute Oat Milk, rice milk, or 2-Ingredient Almond Milk are great options. I even have a Sweetened Almond Milk (3-Ways!) recipe.
Banana Date Pistachio Smoothie: Swap the almond milk for Homemade Pistachio Milk and the almond butter for 1-Ingredient Pistachio Butter.
Make it heartier: Add 1/4 cup old-fashioned oats to the smoothie ingredients to keep you full longer.
Banana Date Peanut Butter Smoothie: Swap the almond butter in the recipe for Homemade Peanut Butter.
Make it chocolatey: Add 2 tablespoons unsweetened cocoa powder to the ingredients or swap the almond butter for Homemade Chocolate Hazelnut Spread.
Add toppings: 1/2-1 teaspoon chia seeds, flaxseeds, or a dusting of ground cinnamon can make your smoothie feel more like a treat.

What to Serve With This Banana Date Almond Smoothie

Here are my favorite ways to enjoy it:

I save any leftovers and use them to prepare overnight oats (as the liquid instead of almond milk), like my Brownie Overnight Oats and Banana Coconut Overnight Oats.
With a stack of my Blueberry Cottage Cheese Pancakes, Ricotta Pancakes, or Peanut Butter Banana French Toast Stack.
With a slice of my Banana Date Walnut Bread as an afternoon snack.
Topped with a scoop of my Banana Nice Cream or Pistachio Banana Nice Cream for a milkshake-type treat.
Nibbling on a Pumpkin Cranberry Muffin with Oat Crumble or some Pumpkin Carrot Muffins.
For days when my nausea is on the edge of disaster, with some Peanut Butter Rice Cakes, Peanut Butter Banana Toast, or Pistachio Butter Toast.

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: Pour into a freezer-safe container with headspace for expansion. Freeze up to 1 month. Thaw overnight in the fridge, then re-blend briefly to incorporate the ingredients again. Enjoy chilled.

FAQs

Is a banana date smoothie good during pregnancy?

Yes. A banana date smoothie provides natural carbohydrates, fiber, and potassium that help support energy levels, digestion, and nausea management during pregnancy.

Are dates good for constipation during pregnancy?

Yes. Dates are naturally high in fiber and sorbitol, which can help stimulate bowel movements and relieve constipation gently during early pregnancy.

Is it safe to eat dates in the first trimester?

Yes. Eating dates in moderation (1-3 per day) during the first trimester is safe and beneficial. They provide natural sugars for energy, fiber for digestion, and minerals like potassium and magnesium.

Can almond butter help with pregnancy fatigue?

Yes. Almond butter contains healthy fats and protein that help stabilize blood sugar levels, providing steady energy and helping prevent fatigue-related nausea.

Is flaxseed safe during pregnancy?

Yes, when used in small amounts. Ground flaxseed is a pregnancy-safe source of fiber that supports digestion and helps ease bloating and constipation.

A Note From My Chaotic Kitchen

Early pregnancy has a way of making you feel disconnected from your body, especially when it refuses to cooperate.

This smoothie became a reminder that small, gentle choices still count. One glass, one slow morning, one moment of softness while the blender hums. You're doing great, mama :)