Dairy-Free Strawberry Basil Hemp Smoothie for First Trimester Bloating

This Dairy-Free Strawberry Basil Hemp Smoothie came from pure desperation. I was so bloated during those weeks that I started getting creative with every high-fiber ingredient in my kitchen.

I was determined to feel better, so I added oats, flaxseed, and hemp seeds all in one blender. For flavor, I threw in fresh strawberries and basil because I needed it to taste like something other than "fiber". 

Other smoothies like my Dairy-Free Strawberry Oat Smoothie and Dairy-Free Strawberry Almond Smoothie were helpful for gentler bloating relief, but only used one or another ingredient (not all 3). This new recipe was my cry for help, and it paid off. 

Why This Pregnancy Strawberry Basil Hemp Smoothie Recipe for First Trimester Works

• High in fiber. Oats, flaxseed, and hemp seeds work together to support digestion.
• Supports bloating. Fiber-rich ingredients may help relieve early pregnancy discomfort.
• Bright, fresh flavor. Strawberries and basil brighten things up. 
• Dairy-free. Gentle on sensitive stomachs.
• Filling. Lots of fiber and creamy almond butter help you stay full. 

How These Ingredients Support You & The Baby

I fully expected this combination to taste like a mistake.

Instead, it turned out fresh and lightly sweet, with a soft herbal note from the basil that made it feel almost spring-like. The texture was also thick but smooth (not gritty), which was just what I needed.  

On days when I went through every strawberry variation I could think of, I also made my Dairy-Free Strawberry Blueberry Smoothie or my Nausea-Relief Strawberry Banana Smoothie because during pregnancy, you really can't have too many strawberry options.

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

Ingredients

• 1½ cups (360 ml) 5-Minute Rice Milk (or any plant-based milk)
• 2 cups (300 g) frozen strawberries
• 2-4 fresh basil leaves (depending on how much you love basil)
• 2 tablespoons 1-Ingredient Almond Butter (or store-bought)
• ½ teaspoon fresh ginger, peeled and grated (about a ¼-inch piece)
• 2 tablespoons ground flaxseed
• ¼ cup (20 g) old-fashioned rolled oats
• 2 tablespoons hemp seeds
• ½–2 tablespoons honey or agave syrup or maple syrup

For topping

• 1-2 fresh strawberries, chopped
• 1-2 fresh basil leaves

Preparation Instructions for Pregnancy-Friendly Strawberry Basil Hemp Smoothie

1. Pour the unsweetened rice milk into a blender.
2. Add the frozen strawberries, fresh basil leaves, almond butter, grated ginger, ground flaxseed, rolled oats, hemp seeds, and honey.
3. Blend on high speed until thick, creamy, and completely smooth, about 1–2 minutes. Scrape down the sides if needed and blend again.
4. Pour into one or two glasses.
5. Top each serving with chopped strawberries and a basil leaf. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Strawberry Basil Hemp Smoothie

• Make it nut-free: Skip the almond butter for a nut-free drink.
• Swap the milk: Feel free to use 10-Minute Almond Milk, coconut milk, 5-Minute Oat Milk, 2-Ingredient Cashew Milk, or your favorite plant-based milk. I even have a Sweetened Almond Milk (3-Ways!) recipe.
• More protein: Add 1-2 tablespoons chia seeds to the smoothie for extra protein and omega-3s. It will thicken the smoothie over time, so you may have to add a splash of extra milk if making in advance. 
• Naturally sweeten it: Skip the honey and use 2-4 pitted Medjool dates, 1-2 large frozen bananas (sliced), or 1/2 cup Banana Nice Cream for natural sweetness.
• Strawberry Pistachio Hemp Smoothie: Swap the rice milk for Homemade Pistachio Milk and use Homemade Pistachio Butter instead of almond butter. The smoothie will turn out green or brown, but will be just as yummy :)
• Make it gluten-free: Use certified gluten-free rolled oats, and certified gluten-free ingredients.
• Add more liquid: Add a splash of extra rice milk at a time if your smoothie is too thick.
  

What to Serve With This Strawberry Basil Hemp Smoothie

Here are my favorite ways to enjoy it: 

• On its own when that's all I can manage. 
• Nibbling on my Dairy-Free Strawberry Thumbprint Cookies or Lemon-Yogurt Loaf.  
• Snacking on my Peanut Butter Banana Rice Cakes.
• With my Pistachio Butter Toast or Peanut Butter Banana Toast for a simple, no-cook breakfast. 
• When I'm craving a savory breakfast, with my Avocado Toast, Hummus Toast, or Roasted Beet Hummus Toast. 
• Digging into a slice of my Banana Date Walnut Bread as an afternoon treat. 

How to Store This Smoothie

• Fridge: Transfer to an airtight container or jar and store for up to 2 days. Shake/stir well before drinking, as natural separation occurs.
• Freezer (smoothie packs): Except for the rice 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

A Note From My Chaotic Kitchen

This smoothie reminded me that sometimes you have to experiment just to get through the discomfort.

Bloating can make you feel stuck and frustrated in your own body. This was my small attempt to help myself without giving up on flavor.

Sometimes doing enough means blending what you have, taking a slow sip, and hoping today feels a little lighter.

More Breakfast Smoothie Recipes

• Dairy-Free Turmeric Banana Oat Smoothie
• Dairy-Free Raspberry Nectarine Smoothie
• Dairy-Free Pumpkin Banana Date Smoothie
• Dairy-Free Carrot Cake Smoothie
• Dairy-Free Pumpkin Apple Smoothie