Dairy-Free Strawberry Oat Smoothie for First Trimester Bloating

The Dairy-Free Strawberry Oat Smoothie came together on a morning when the bloating was unreal, like I was one breath away from popping.

And yet, I was still picky about what I wanted for breakfast: a strawberry smoothie without bananas. I needed it to feel refreshing but creamy, so it was the perfect excuse to use a fresh batch of cashew milk I had just made.

If you love strawberries without banana, my Dairy-Free Strawberry Almond Smoothie is also super yummy and comes with a nutty twist.

Why This Pregnancy Strawberry Oat Smoothie Recipe for First Trimester Works

Banana-free. Great for when bananas have overstayed their welcome.
Supports digestion. Strawberries, flaxseed, and oats are a fiber powerhouse.
Dairy-free. Supports sensitive stomachs and helps with digestion.
5-minute. Perfect for low-energy mornings.

How These Ingredients Support You & The Baby

My favorite part about it is that the oats blend in quietly without taking over, so the texture stays nice and light.

The strawberry flavor also remains fresh since there aren't other flavors to mask it. The smoothie was pure bliss on difficult mornings.

On days when bananas were back on the table, I would reach for my Nausea-Relief Strawberry-Banana Smoothie instead.

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

Ingredients

1½ cups (360 ml) 2-Ingredient Cashew Milk (or any plant-based milk)
2 cups (300 g) frozen strawberries
1-2 tablespoons (15 g) ground flaxseed
¼ cup (20 g) old-fashioned rolled oats
1 teaspoon vanilla extract
1-2 tablespoons honey or agave syrup or maple syrup
1-3 ice cubes (optional)

Optional Garnishes

1-2 fresh strawberries, chopped
1-2 teaspoons old-fashioned oats

Preparation Instructions for Pregnancy-Friendly Strawberry Oat Smoothie

Pour the cashew milk into a blender.
Add the frozen strawberries, ground flaxseed, oats, vanilla extract, honey, and ice cubes.
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. Garnish with chopped strawberries and a sprinkle of oats. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Strawberry Oat Smoothie

Strawberry Pistachio Oat Smoothie: Use my Homemade Pistachio Milk instead of cashew milk and add 1-2 tablespoons Sugar-Free Pistachio Butter for an easy variation.
Thin it out: Reduce the oats to 2 tablespoons or skip them entirely for a much thinner drink. This is great when thick smoothies are a no-go.
Swap the milk: Any plain, plant-based milk works for this recipe. I love my 10-Minute Almond Milk, 5-Minute Oat Milk, rice milk, or coconut milk. If you prefer sweetened milk, try my Sweetened Almond Milk (3-Ways!).
Naturally sweeten it: 1 large frozen banana cut into chunks or 2-3 pitted Medjool dates can substitute the honey for a naturally-sweet drink.
Add protein: Throw 1-2 tablespoons 1-Ingredient Peanut Butter, chia seeds, or 1-Ingredient Almond Butter into the blender with the rest of the ingredients for some plant-based protein.
More fruit: I love adding ¼-½ cup frozen berries when I'm craving a strawberry-berry oat smoothie.

What to Serve With This Strawberry Oat Smoothie

Here are my favorite ways to enjoy it:

On its own.
Topped with a scoop of my Banana Nice Cream or Pistachio Banana Nice Cream for a milkshake vibe.
Nibbling on my Peanut Butter Banana Toast or Pistachio Butter Toast.
Enjoying a slice of my Banana Date Walnut Bread.
Snacking on my Peanut Butter Banana Rice Cakes.
When I'm craving something savory, with my Avocado Toast.
With my Dairy-Free Lemon Crinkle Cookies as an afternoon snack.

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 cashew milk 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

Can I have a strawberry smoothie without banana while pregnant?

Absolutely. Banana-free strawberry smoothies are a great option when banana aversions hit, and they can still be creamy and satisfying with dairy-free milk and oats.

Are oats safe in smoothies during pregnancy?

Yes. Old-fashioned rolled oats are generally safe during pregnancy and can provide gentle fiber and steady energy when blended smoothly.

What smoothies help with pregnancy bloating?

Smoothies that include fiber-rich ingredients like strawberries, oats, and flaxseed (while staying dairy-free) may feel easier to digest during bloating.

Is flaxseed safe during pregnancy in smoothies?

Small culinary amounts of ground flaxseed used in smoothies are generally considered safe for most moms during pregnancy. As with any ingredient, moderation is key.

Are cold smoothies easier to tolerate during the first trimester?

Yes. Many people find cold smoothies more refreshing and easier to sip when nausea, bloating, or food aversions are present.

Is strawberry oat smoothie good during pregnancy?

Yes. A strawberry oat smoothie can be a nourishing pregnancy option, offering fiber, hydration, and natural sweetness that many moms tolerate well during the first trimester.

A Note From My Chaotic Kitchen

This smoothie became a small way to feel normal again when my body felt anything but.

First trimester bloating can be so uncomfortable and lonely. Sometimes relief looks like a simple strawberry smoothie you would've had way before you were pregnant.