Dairy-Free Cinnamon Banana Smoothie for First Trimester Morning Sickness

This Dairy-Free Cinnamon Banana Smoothie came out of days when nausea was so loud that I couldn't handle anything thick or complicated.

I needed the simplest, most basic smoothie I could make. No oats or superfoods, or any of the stuff I normally add to increase flavor... And that's okay. 

It reminded me of my Dairy-Free Banana Date Almond Smoothie, which also has no oats and gets me through on days when my stomach just needs calm.

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

• Easy to tolerate. Thin and smooth for days when thicker textures cause nausea.
• Barely sweet. Gentle flavor without overwhelming sensitive taste buds.
• No oats. Lighter consistency when heaviness is hard to handle.
• Quick to make. Minimal effort when energy and patience are low.
  

How These Ingredients Support You & The Baby

The texture is thin, smooth, and almost weightless. It's the kind of smoothie you can sip slowly without bracing yourself.

The banana keeps it grounding, the cinnamon is barely there, and the sweetness stays soft instead of demanding attention.

On calmer mornings, my banana cravings nudge me toward my Dairy-Free Banana Almond Smoothie or even the Dairy-Free Peanut Butter Banana Oat Smoothie when I want something a little more filling and comforting.

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

Ingredients

• 1½ cups (360 ml) 5-Minute Unsweetened Oat Milk (or store-bought)
• 1-2 large frozen bananas, cut into chunks
• 1 teaspoon pure vanilla extract
• ½ teaspoon ground cinnamon
• 1–2 tablespoons honey or maple syrup or agave syrup

Optional toppings

• Ground cinnamon, for dusting
• 2-3 banana slices

Preparation Instructions for Pregnancy-Friendly Cinnamon Banana Smoothie

1. Pour the unsweetened oat milk into a blender.
2. Add the frozen bananas, vanilla extract, cinnamon, and honey.
3. Blend on high speed until creamy and smooth, about 1–2 minutes. Scrape down the sides if needed and blend again.
4. Pour into two glasses.
5. Top each serving with fresh banana slices and a light dusting of ground cinnamon just before sipping.

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

• Make it chocolatey: Add 2 tablespoons unsweetened cocoa powder or Homemade Chocolate Hazelnut Spread to the smoothie ingredients for an easy variation. 
• Add protein: Add 2 tablespoons Sugar-Free Almond Butter or 1-Ingredient Peanut Butter to the blender for plant-based protein and healthy fats.
• Make it heartier: Add 1/4 cup old-fashioned rolled oats or 1 tablespoon chia seeds for a more filling drink. 
• 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 Cinnamon Banana Smoothie

Here are my favorite ways to enjoy it: 

• On its own.
• With my Peanut Butter Banana Toast or Peanut Butter Banana Rice Cakes for a low-smell, no-cook breakfast. 
• With a slice of my Banana Date Walnut Bread or Cinnamon Pumpkin Banana Bread for a sweet bite. 
• Snacking on Dairy-Free Snowball Cookies or Dairy-Free Lemon Crinkle Cookies. 
• Topped with a scoop of my Banana Nice Cream or Banana Pistachio Nice Cream for milkshake vibes. 

How to Store This Cinnamon Banana 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, vanilla, 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

A Note From My Chaotic Kitchen

There is something humbling about needing the simplest version of food, and something freeing too.

This smoothie feels like permission to stop trying so hard and just get through the moment. A cool smoothie, a quiet kitchen, and a few slow sips are sometimes enough. 

More Dairy-Free Smoothie Recipes

• Dairy-Free Cinnamon Apple Oat Smoothie
• Dairy-Free Pineapple Mango Smoothie
• Dairy-Free Strawberry Almond Smoothie
• Dairy-Free Banana Mango Smoothie