Dairy-Free Chocolate Banana Smoothie for First Trimester Nausea

This Dairy-Free Chocolate Banana Smoothie came from one of those quiet morning cravings that surprised me... The kind where you wake up wanting chocolate, but not cake or anything that sweet.

Early pregnancy has a funny way of blurring those lines.

I wanted something that felt indulgent but not heavy, like my Chocolate Banana Chia Pudding and Chocolate Banana Yogurt Parfait.

Why This Pregnancy Chocolate Banana Recipe for First Trimester Moms Works

Great for cravings. Cocoa powder satisfies chocolatey cravings without excess sugar.
Naturally sweetened. The smoothie's sweetness comes from a frozen banana.
Dairy-free. Gentle on digestion and sensitive stomachs.
5-minute breakfast. Quick, low-effort nourishment for low-energy mornings.

How These Ingredients Support You & The Baby

The cocoa gives you that rich, almost dessert-like flavor, while the banana keeps everything soft and mellow.

It tastes like something you’d order as a treat, but without a sugar rush. Just smooth chocolate with a hint of cinnamon warmth that somehow makes the whole thing feel more grounding.

It reminds me a lot of my Chocolate Overnight Oats, the more filling breakfast I reach for when I need something no-cook but just as decadent.

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

Ingredients

1 cup (240 ml) 5-Minute Unsweetened Oat Milk (or plant-based milk)
1 large frozen banana, sliced
2½ tablespoons unsweetened cocoa powder
¼ cup (20 g) old-fashioned oats
½ teaspoon ground cinnamon
1 tablespoon Homemade Chocolate Hazelnut Spread (or use your favorite)

Preparation Instructions for Pregnancy-Friendly Chocolate Banana Smoothie

Pour the oat milk into a blender.
Add the frozen banana, cocoa powder, oats, cinnamon, and chocolate hazelnut spread.
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 a glass and enjoy!

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

Make it nut-free: Skip the chocolate-hazelnut spread in the recipe.
Swap the milk: Any kind of plant-based milk works for this. Try coconut milk, 10-Minute Almond Milk, Homemade Pistachio Milk, rice milk, etc.
Chocolate Banana Almond Smoothie: Use almond milk instead of oat milk and swap the chocolate hazelnut spread for 2 tablespoons of Sugar-Free Almond Butter.
Make it icy: Add 1/4-1/2 cup ice cubes to the blender for an extra cold drink.
Add toppings: Chocolate shavings, mini chocolate chips, or sliced almonds make great toppings. 1/2-1 tablespoon should be enough.
Chocolate Banana Peanut Butter Smoothie: Swap the chocolate hazelnut spread for 2 tablespoons of Homemade Peanut Butter.
Skip the chocolate spread: If you're out of chocolate hazelnut spread or don't want to buy some, feel free to leave it out entirely. Increase the cocoa powder in the recipe to 3 tablespoons.
Sweeten it: Some moms prefer sweeter smoothies. If that sounds like you, add 1-2 teaspoons honey or maple syrup to the blender with the rest of the ingredients.

What to Serve With This Chocolate Banana Smoothie

Here are my favorite ways to enjoy it:

With my Peanut Butter Banana Toast or Peanut Butter Rice Cakes when my morning sickness is on the edge.
If I'm craving something other than bananas, I'll have it with my Pistachio Butter Toast.
Topped with a scoop of Banana Nice Cream for a milkshake vibe.
With my Dairy-Free Brownie Cookies or Dairy-Free Hot Chocolate Crinkle Cookies for an extra chocolatey treat.
Nibbling on my Dairy-Free Snowball Cookies for a sweet snack.
When my nausea isn't running the show, with a stack of Pumpkin Spice Pancakes or 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 24 hours. 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 chocolate banana smoothie good during pregnancy?

Yes. A chocolate banana smoothie made with cocoa powder (not chocolate syrup) is pregnancy-friendly and can help satisfy chocolate cravings without excess sugar. Banana provides potassium and energy, while cocoa offers antioxidants and a natural mood boost.

Is cocoa powder safe during pregnancy?

Yes, cocoa powder is safe in moderation during pregnancy. It contains antioxidants and a small amount of caffeine, which is well below recommended limits when used in smoothies.

Can chocolate help with pregnancy cravings?

Yes. Cocoa powder (found in chocolate) can satisfy cravings and support mood without needing sugary desserts. Using cocoa powder instead of processed chocolate keeps the smoothie gentler on digestion.

Is this chocolate banana smoothie filling enough for breakfast?

Yes. The combination of banana, oats, and plant-based milk provides carbohydrates, fiber, and steady energy, making it suitable as a light breakfast during the first trimester.

Can I drink this smoothie during the first trimester?

Absolutely. This smoothie is dairy-free, naturally sweetened, and blended smooth, making it easier to tolerate during nausea-prone first-trimester mornings.