Dairy-Free Blueberry Banana Smoothie for First Trimester Nausea

This Dairy-Free Blueberry Banana Smoothie came when I desperately needed a break from my most basic banana smoothie, but my body still wasn’t ready for much else.

Blueberries felt like the gentlest way to switch things up without rocking the boat.

On days when I’m craving a different berry entirely, this reminds me of my Dairy-Free Blackberry Banana Smoothie, which lives in the same no-oats comfort zone.

Why This Pregnancy Blueberry Banana Smoothie Recipe for First Trimester Moms Works

Gentle variety. Adds blueberries without straying far from banana comfort.
No oats. Keeps the texture light when thicker smoothies feel intolerable.
Creamy but calming. Almond butter adds softness without heaviness.
Easy to sip. Smooth texture supports nausea-prone mornings.

How These Ingredients Support You & The Baby

This version is creamy, lightly sweet, and just grounding enough to sip slowly without overwhelming your stomach.

The blueberries add a soft tartness that makes it feel fresh, while almond butter helps fill you up.

For days when nausea eases just enough that I need something more filling and bright, I usually turn to my Blueberry Lemon Overnight Oats for that same blueberry comfort with a little extra substance.

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

Ingredients

1½ cups (360 ml) 5-Minute Unsweetened Oat Milk
2 large frozen bananas, peeled and cut into chunks
1 cup (150 g) frozen blueberries
2 tablespoons Sugar-Free Almond Butter (or your favorite)
1–2 tablespoons honey or agave syrup
½ teaspoon pure vanilla extract

Optional Garnishes

1-2 tablespoons fresh blueberries
1-2 fresh mint leaves (for decoration)

Preparation Instructions for Pregnancy-Friendly Blueberry Banana Smoothie

Pour the oat milk into a blender.
Add the frozen bananas, frozen blueberries, almond butter, honey, and vanilla extract.
Blend on high speed until thick, creamy, and completely smooth, about 1–2 minutes. Scrape down the sides if needed and blend again.
Pour into two glasses.
Top each serving with a fresh blueberries and a mint leaf just before sipping. Enjoy!

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

Make it heartier: Add 1/4 cup old-fashioned rolled oats or 1 tablespoon chia seeds for a more filling drink. It's like my Morning Sickness Blueberry Oat Smoothie, but that one has Greek yogurt.
Use leftovers: If I have Banana Nice Cream, I'll add 1/4-1/2 cup of it to the blender instead of using a frozen banana for the recipe.
Go nut-free: Skip the almond butter in the recipe for a nut-free variation.
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.
Swap the milk: Feel free to use 10-Minute Unsweetened Almond Milk, coconut milk, rice milk, or your favorite plant-based milk. I even have a Sweetened Almond Milk (3-Ways!) recipe.

What to Serve With This Blueberry Banana Smoothie

Here are my favorite ways to enjoy it:

On its own.
Digging into a slice of my Blueberry Lemon Loaf or Banana Date Walnut Bread.
When my stomach can handle something warm, with a stack of my Blueberry Cottage Cheese Pancakes.
If I need a no-cook breakfast, with my Peanut Butter Banana Toast. When I'm fed up with peanut butter, I have my Pistachio Butter Toast instead.
With a salted cracker or plain rice cake if that's all I can handle.
For savory breakfast cravings, with my High Fiber Avocado Toast, Hummus Toast, or Roasted Beet Hummus Toast.
Snacking on a few Dairy-Free Strawberry Thumbprint Cookies.

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 oat 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 blueberries safe to eat during pregnancy?

Yes. Blueberries are safe to eat during pregnancy when fresh or frozen and enjoyed as part of a balanced diet.

Are banana smoothies good for first trimester nausea?

Many moms find banana-based smoothies easier to tolerate during the first trimester because of their mild flavor and smooth texture.

Is almond butter safe during pregnancy?

Yes. Almond butter is safe during pregnancy and can provide healthy fats and protein when tolerated.

Are dairy-free smoothies better for morning sickness?

For many moms, dairy-free smoothies are easier to digest and less likely to trigger nausea compared to dairy-based options.

Can smoothies replace breakfast during early pregnancy?

Smoothies can be a helpful breakfast option during early pregnancy, especially on days when solid food feels difficult to manage.

Is this blueberry banana smoothie healthy for pregnancy?

This smoothie can be part of a healthy pregnancy routine by offering fruit-based energy, hydration, and gentle nourishment.

A Note From My Chaotic Kitchen

First trimester nausea has a way of lingering longer than expected, and sometimes variety is the only thing that keeps you nourished without forcing food.

This smoothie exists for those in-between days, when you need something familiar but not boring, soothing but not thick, and gentle enough to help you get through the morning one sip at a time.