Date Banana Smoothie for Pregnancy (Easy Date Smoothie)

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If you're looking for a delicious and nourishing date banana smoothie for pregnancy, this easy recipe comes together in just a few minutes with simple ingredients. Naturally sweet from ripe banana and dates, it's creamy, satisfying, and an easy way to enjoy dates during your third trimester.

Date banana smoothie for pregnancy served in a glass with ripe bananas and Medjool dates for an easy date smoothie recipe.

If you're trying to include more pregnancy-friendly snacks in your diet, this date banana smoothie recipe is one of the easiest ways to do it. I also have a bunch other healthy smoothie recipes that you should check out too.

Disclaimer: This recipe is intended to be a delicious smoothie recipe and is based on advice I personally received from my healthcare provider during my own pregnancy. It is not medical advice. Always speak with your doctor, midwife, or dietitian before making dietary changes during pregnancy, especially if you have gestational diabetes or any other medical conditions.

Why You'll Love This Date Smoothie

Ready in just 5 minutes
Naturally sweet with no refined sugar
Rich, creamy, and satisfying
Easy to customize
Great as a quick breakfast or afternoon snack
Optional protein powder makes it even more filling

Why Eat Dates During Pregnancy?

Many healthcare providers recommend eating dates during the final weeks of pregnancy. Some research suggests that regularly consuming dates during the third trimester may help support cervical ripening and could reduce the need for certain medical interventions during labor. While more research is still needed, many pregnant women choose to include dates as part of a balanced diet during the final weeks before birth.

To potentially receive these benefits, many healthcare providers recommend eating around 4–6 dates per day during late pregnancy. This smoothie uses at least four dates, making it an easy and delicious way to include them in your daily routine.

If you have gestational diabetes or have been advised to monitor your sugar intake, speak with your healthcare provider before increasing your date consumption.

I love making mine with fortified soy milk for an extra boost of protein and calcium, and I often add a scoop of vanilla protein powder to keep me feeling fuller for longer.

So Did It Work for Me?

I ended up having an 18 hour labour (wow!!) so definitely a long one!! and my baby boy was born vaginally without being induced (Pitocin). Whether the dates helped or not, we will never really know. But this smoothie is so tasty anyway so why not! Some other delicious and healthy recipes with dates you can also try are my chocolate date balls or these salted caramel almond date balls.

Ingredients You'll Need

Ingredients for a date banana smoothie recipe including soy milk, banana, Medjool dates, cinnamon, vanilla, protein powder, salt, and ice.

Plant milk – I like using fortified soy milk because it's naturally higher in protein than most plant milks and provides calcium, making it a great choice during pregnancy. Almond, coconut, oat, dairy milk, or any milk you enjoy will also work.
Dates – Use soft Medjool dates if possible for the creamiest texture. If your dates are quite firm, soak them in warm water for 10 minutes first.
Banana – Adds natural sweetness and makes the smoothie extra creamy.
Ground cinnamon – Adds warmth and complements the dates beautifully.
Salt – Just a tiny pinch helps bring out all the flavors.
Vanilla protein powder (optional) – Adds extra protein to make the smoothie more filling. Feel free to leave it out if preferred.
Vanilla extract – Enhances the sweetness without adding sugar.
Ice (optional) – Makes the smoothie colder and thicker.

How To Make a Date Banana Smoothie

Ingredients

4 dates
1 banana (can be frozen or you can use ice)
½ cup plant milk (I prefer fortified soy milk)
½ teaspoon ground cinnamon
⅛ teaspoon salt
½ teaspoon vanilla extract (omit if using vanilla protein powder)
1 scoop vanilla protein powder (optional)
1 handful ice (optional)

Instructions

1. Remove the Pits and Gather Your Ingredients

If your dates still contain pits, slice them open and remove them before blending. Gather the banana, plant milk, cinnamon, salt, vanilla extract, and optional protein powder. If you prefer a thicker, colder smoothie, have a handful of ice ready as well.

Removing the pits from Medjool dates and adding soy milk and banana to a blender to make a date banana smoothie for pregnancy.

2. Blend Until Smooth and Creamy

Add all of the ingredients to a high-speed blender and blend for 30–60 seconds, or until the smoothie is completely smooth and creamy. If it's thicker than you'd like, simply add a splash more milk and blend again.

3. Pour and Enjoy

Pour the smoothie into a glass and enjoy immediately while it's cold and creamy. This date banana smoothie for pregnancy makes a satisfying breakfast, afternoon snack, or post-workout drink, especially with the optional protein powder added for extra staying power.

Blending a creamy date smoothie with banana, dates, soy milk, cinnamon, vanilla, and optional protein powder before serving.

Tips for the Best Date Smoothie

Use very ripe bananas for the sweetest smoothie.
If your dates are dry, soak them first so they blend more easily.
Frozen banana creates an even thicker, milkshake-like texture.
Adjust the amount of milk depending on how thick you like your smoothies.
A high-powered blender produces the smoothest consistency.

Variations

Add More Protein

Include a scoop of vanilla protein powder to make the smoothie more satisfying. This is my favorite option when I'm having it as breakfast.

Make It Extra Creamy

Freeze the banana beforehand or use less milk for a thicker smoothie.

Add Healthy Fats

Blend in a tablespoon of almond butter, peanut butter, or chia seeds for extra healthy fats.

Boost the Fiber

Add a tablespoon of ground flaxseed or chia seeds.

Chocolate Date Smoothie

Add a teaspoon of cocoa powder for a naturally chocolatey twist. Check out my chocolate peanut butter banana smoothie recipe (its so yummy!!)

Substitutions

Soy milk: Replace with oat milk, almond milk, coconut milk, dairy milk, or any milk you enjoy.
Protein powder: Omit completely or substitute your favorite pregnancy-approved protein powder.
Medjool dates: Medjool dates are my favorite because they're soft, naturally caramel-like, and blend into the creamiest smoothie. If you're drinking this smoothie to include dates during late pregnancy, stick with Medjool or Deglet Noor dates, as these are the varieties most commonly used in studies looking at cervical ripening and labor outcomes. If using smaller Deglet Noor dates, you'll likely need 6–8 dates to equal the weight of four Medjool dates.
Banana: Frozen banana works just as well and creates a thicker smoothie.

Frequently Asked Questions

Can I drink this date banana smoothie every day during pregnancy?

If your healthcare provider has recommended eating dates during your third trimester, this smoothie can be an easy way to include them. Always follow your doctor's advice, particularly if you have gestational diabetes or another medical condition. I personally had this smoothie almost everyday in my last trimester!

Can I make this smoothie without protein powder?

Absolutely. The smoothie is delicious on its own. I simply like adding vanilla protein powder because it keeps me fuller for longer.

What's the best milk to use?

Any milk works well. I personally prefer fortified soy milk because it contains more protein than many other plant milks while also providing calcium.

Can I prepare it ahead of time?

This smoothie tastes best immediately after blending, but you can refrigerate it in a sealed jar for up to 24 hours. Give it a good shake before drinking.

More Healthy Smoothie Recipes You'll Love

If you enjoyed this date smoothie, be sure to check out these other healthy smoothie recipes on Simple Green Soul: