Want healthy meals your kids will love?

The Perfect Pregnancy Smoothie


We believe that it is super important to feed your kids the nutrients they need to grow and develop.  But we also believe that it is just as important to give your unborn child those necessary nutrients to grow and develop while you are pregnant! One easy way to pack in the nutrients is through a smoothie.  Our Perfect Pregnancy Smoothie has important nutrients to not only help your baby’s healthy development, but also to support you as well!

Perfect Pregnancy Smoothie. The nutritious balance of so many nutrients you and your baby need.


Each ingredient in this smoothie has important nutrients needed during pregnancy.  These are nutrients that not only help your baby grow and develop, but also help keep you healthy during your pregnancy.

Perfect Pregnancy Smoothie. The nutritious balance of so many nutrients you and your baby need.



A good source of Vitamins A, C, some B vitamins, Potassium, and dietary fiber.   When you are pregnant, your iron needs increase and eating foods high in vitamin C help you absorb more iron.  Fiber is a must during pregnancy to help prevent constipation.   Vitamin A is particularly important for women who are close to giving birth; because it can help the body heal with postpartum tissue repair.

Greek Yogurt:

Greek yogurt has a higher protein content than regular yogurt and protein is important for cell growth, and also to help you feel fuller longer.   Yogurt has probiotics which help support your immune system which is important during pregnancy, as it is a time of suppressed immune function.   Yogurt is a good source of calcium.  This is a nutrient that your baby needs a lot of in-utero.  If you don’t consume enough calcium, your body will take calcium from your stores to give it to your baby.  Consuming enough calcium keeps your bone strong.

Chia Seeds:

Chia seeds


Spinach contains folate which is a vitamin needed to help prevent spina bifida and neural tube defects.  (eating spinach should not replace a vitamin containing folic acid, just gives you a boost) Spinach also contains a good amount of calcium, and iron.  Iron is a nutrient that many women are low in during pregnancy, and eating spinach can definitely help boost your iron levels.

Orange Juice

Orange Juice is incredibly high in vitamin C.  This helps absorb iron (especially from the spinach in this smoothie!), also reduced inflammation, is necessary for the healthy production of collagen which is the structural component of bones, tendons, ligaments and blood vessels.   Orange juice also contains a good amount of folate, and in a lot of brands folic acid.  Folic acids in orange juice help boost brain, spinal cord and neural system health.

Perfect Pregnancy Smoothie. The nutritious balance of so many nutrients you and your baby need.

This smoothie is not only full of so many important nutrients you need, but it is amazingly delicious!  It is smooth and creamy, but also really fresh from the mango and orange juice.  It is thick and definitely can be eaten as a meal, but is light enough to boost your energy when you might be dragging as an afternoon snack.

Perfect Pregnancy Smoothie. The nutritious balance of so many nutrients you and your baby need.
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3.8 from 115 votes

The Perfect Pregnancy Smoothie

Each ingredient in this smoothie has important nutrients needed during pregnancy for both mother and baby.
Prep Time5 minutes
Cook Time0 minutes
Course: Breakfast
Cuisine: American
Servings: 2 servings
Calories: 246kcal



  • Blend all ingredients in a high powered blender until smooth. Makes 2 servings.


Calories: 246kcal | Carbohydrates: 43g | Protein: 11g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 49mg | Fiber: 7g | Sugar: 32g
Keyword : gluten-free, pregnancy, smoothie, spinach, vegetarian



Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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Recipe Rating


My favorite is with 1/2 mango, 1 banana, baby spinach and orange juice. My son calls it ¨hulk juice¨

This sounds delicious, is it meant as a meal replacement? Should I be drinking all of it or is it meant for a couple different servings?

This would definitely be a great breakfast with a whole grain on the side. This smoothie makes 2 servings 🙂

5 stars
Great tasting green smoothie. The green color may not be attractive to some, but the taste of the orange juice hides the fact that there is spinach in it.

5 stars
This smoothie was so tasty. I just made it as lunch bc I had a big breakfast. I had a kale and spinach mix bag and it still tasted so good!

This smoothie sounds delicious and I have yet to make it.
However, I have a question – I understood that calcium prevents absorbtion of iron, so does that mean the addition of yoghurt will be preventing all the goodies from the spinach to be absorbed?
I am just interested as I am pregnant and my iron is very low so I am trying to include as much green leafy vegetables in my diet.

Hi Gemma, yes! You may indeed have reduced iron absorption because of the spinach/yogurt pairing. But it’s still worth having! (Side note, if you eat meat, pairing non-heme iron in spinach with heme-iron in red meat has the opposite effect: it boosts your ability to absorb the plant-based iron.) Wishing you a healthy pregnancy!

5 stars
Doh – I made it and then drank it (all) before realising it makes 2 portions!! haha – well, safe to say though it’s really nice!

Sounds very delicious, but -yogurt. That is really gonna block iron from chia and greens , I will definitely try it without dairy. Better absorption will come in combination with orange juice ?

What if I only want to make one serving of this smoothie can you tell me the exact steps of measurements I need for just one serving ?

5 oz orange juice
1/4 cup Greek yogurt
1 tablespoon chia seeds
3/4 cup mango cubes
1 cup spinach