Dairy-Free Cinnamon Apple Oat Smoothie for First Trimester Morning Sickness
This Dairy-Free Cinnamon Apple Oat Smoothie came from a stretch of days when the apple pastries from my favorite coffee shop stopped being comforting and started feeling impossible due to my nausea.
I still craved that familiar apple-cinnamon flavor, though. Something normal to hold onto, so this smoothie became my workaround on mornings when I just needed something that would stay down.
On days when I want that same cozy spice without blending anything, my Maple Cinnamon Overnight Oats helped me get by.
Why This Pregnancy Cinnamon Apple Oat Smoothie Recipe for First Trimester Moms Works
- Gentle on nausea. Lightly spiced flavors are easier to tolerate.
- Easy digestion. Dairy-free with blended fruit and oats.
- Naturally comforting. Apple and cinnamon feel familiar without heaviness.
- Light but filling. Helps when hunger and nausea overlap.
- Emotional ease. Cozy flavors without the overwhelm of warm baked foods.
How These Ingredients Support You & The Baby
The first sip always surprises me. It tastes like apple pie or the Cinnamon Apple Pear Galettes I used to bake, but lighter and cooler.
The cinnamon is soft, the apple flavor is clean, and the texture feels soothing. A bit of almond butter also makes it super creamy and slightly nutty.
It's dessert in a glass.
Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 1-2 servings
Ingredients
- 1½ cups (360 ml) 5-Minute Unsweetened Oat Milk
- 2 medium apples, peeled, cored and chopped (about 2 cups. Use sweet varieties like Honeycrisp or Gala for natural sweetness)
- 1 teaspoon pure vanilla extract
- 2 tablespoons Homemade Sugar-free Almond Butter (or store-bought)
- 1–2 tablespoons pure maple syrup or honey or agave syrup
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
-
¼ cup (20 g) old-fashioned rolled oats
- 1-3 ice cubes (optional)
For topping
- 1 teaspoon old-fashioned rolled oats, for sprinkling
- Ground nutmeg, for dusting
Preparation Instructions for Pregnancy-Friendly Cinnamon Apple Oat Smoothie
- Pour the oat milk into a blender.
- Add the chopped apples, vanilla extract, almond butter, maple syrup, cinnamon, nutmeg, oats, and ice.
- Blend on high speed until completely smooth and creamy, about 1–2 minutes. Scrape down the sides if needed and blend again.
- Pour into two glasses.
- Top each serving with a light sprinkle of rolled oats and a gentle dusting of ground nutmeg just before sipping. Enjoy!
Tips & Variations For the Best Pregnancy-Safe Cinnamon Apple Oat Smoothie
- Add banana: Add 1/2 frozen banana to the blender along with the rest of the ingredients for more natural sweetness.
- Don't skip the ice: Feel free to reduce the amount, but don't skip it entirely because it helps keep nausea under control. Cold drinks are more nausea-friendly than room-temperature ones.
- Cinnamon Apple Peanut Butter Oat Smoothie: Swap the almond butter in the recipe for my 1-Ingredient Peanut Butter for an easy variation.
- Use the right oats: Avoid instant oats because they can turn the mixture into a mush, a lot like a porridge consistency.
- Make it nut-free: Skip the almond butter for a nut-free recipe.
-
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 Cinnamon Apple Oat Smoothie
Here are my favorite ways to enjoy it:
- On its own, when that's all I can handle.
- Nibbling on a Peanut Butter Banana Rice Cake, Pistachio Butter Toast, or Banana Peanut Butter Toast for a no-cook breakfast.
- Topped with a scoop of my Banana Nice Cream for an afternoon milkshake vibe.
- When my stomach can take it, with a stack of my favorite Pumpkin Spice Pancakes.
- Snacking on Dairy-Free Snickerdoodles for a fall-spiced treat.
- With a slice of my Cinnamon Pumpkin Banana Bread or Banana Date Walnut Bread.
How to Store This Cinnamon Apple Oat 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 (smoothie packs): Except for the oat milk, vanilla, almond butter, and maple syrup, 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
Is an apple cinnamon smoothie safe during pregnancy?
Yes. An apple cinnamon smoothie made with fresh fruit, pasteurized ingredients, and plant-based milk is safe during pregnancy and often well tolerated during the first trimester.
Are apple-based smoothies good for morning sickness?
They can be. Apples are mild, lightly sweet, and low-acid, which many pregnant women find easier to tolerate when nausea is present.
Is cinnamon okay during pregnancy in smoothies?
Yes. Cinnamon is safe during pregnancy when used in normal culinary amounts and can add comforting flavor without overwhelming sensitive taste buds.
Can oats help with nausea during pregnancy?
Yes. Blended oats provide gentle carbohydrates and fiber that may help stabilize blood sugar, which can reduce nausea caused by hunger.
Why do cold apple cinnamon smoothies help nausea?
Cold drinks tend to have less aroma and feel lighter, which can make them easier to tolerate than warm or baked apple-cinnamon foods during nausea.
Can I prep this smoothie ahead of time?
Yes. This recipe works well as a freezer smoothie pack for quick blending on low-energy mornings.
A Note From My Chaotic Kitchen
Early pregnancy has a way of asking you to let go of expectations, especially around food.
This smoothie reminded me that comfort can change shape and still count. Sometimes it comes cold and lightly spiced, instead of warm and fresh out of the oven. And that's okay too :)