If you’re pregnant, you’ve probably heard about the trend of eating dates during the last few weeks of pregnancy. Some research suggests that eating dates daily around 36–37 weeks may help support cervical ripening and prepare the body for labor. Because of that, many expecting moms add dates to their daily routine—and one of the easiest ways to enjoy them is in a creamy pregnancy date smoothie.
As a Registered Dietitian, this smoothie has quickly become one of my favorite pregnancy snacks. It’s naturally sweet from dates and bananas, packed with protein and healthy fats, and incredibly satisfying. Whether you’re trying to incorporate dates for late pregnancy, looking for a nourishing snack, or just want a delicious smoothie recipe, this one is simple, filling, and so good.
Why Eating Dates in Late Pregnancy Is So Popular
By now—whether you’re pregnant or just following along—you’ve probably heard about the trend of eating dates in late pregnancy.
There’s actually some research suggesting that eating about 6 dates per day starting around 36–37 weeks pregnant may help support natural labor preparation. Studies have found that dates may help soften and ripen the cervix toward the end of pregnancy and could potentially reduce the need for medical labor induction.
Because of this, many expecting moms add dates to their daily routine during the final weeks of pregnancy as a simple, natural way to support their bodies before labor. As a first-time mom myself, I figured it’s definitely worth a try—so yes, it’s been dates for days around here!
Beyond the potential labor benefits, dates are also a great nutrient-dense snack during pregnancy, providing natural carbohydrates for energy along with fiber and important minerals.
If you’ve been following along, you know that I take a thoughtful approach to nutrition, wellness, and balanced living, and that’s only become more important during pregnancy. Supporting my health—and my baby’s—has been a huge priority throughout this journey.
If you’re interested in more resources, I’ve created a full pregnancy section on the blog where I share my approach to pregnancy nutrition, prenatal fitness, and small wellness habits that have helped me feel my best during this season.
Dates for Pregnancy
I know a lot of my fellow bump twins out there are having a tough time getting in that many dates a day without being disgusted by them. So, this Pregnancy Date Smoothie is a perfectly delicious, slightly sneaky way to pack them in. Thank me after you try it!
Let me give you a quick rundown on all the ingredients here:
- Frozen Dates: These are obviously the star ingredient of this recipe for all of the reasons above + they’re high in fiber and antioxidants. Using frozen dates for this recipe is key for flavor!
- Frozen Banana: A great source of potassium, and when frozen, provide the creamiest texture.
- Vanilla Protein Powder: I use 1.5 servings of one of My 6 Favorite Protein Powders to give me about 30 grams of protein. Being pregnant, we need a lot of protein for us and the baby.
- Cashew Butter: for healthy fats, and an extra boost of protein and other nutrients. It’s more subtle in taste, but feel free to use whichever nut butter you prefer.
- Ground Flaxseeds: for fiber and omega-3’s.
- Cinnamon: I use a little bit of Ceylon cinnamon to give it that “cinnamon roll” taste. Cinnamon’s known to be helpful in reducing blood sugar + it contains antioxidant and anti-inflammatory effects.
- Vanilla Bean Paste: optional, but I like to add it for flavor!
- Unsweetened Almond Milk: I’m lactose intolerant so I typically use an unsweetened nut milk in my smoothies, but any milk of choice will work here.
Btw, this is a great smoothie for breastfeeding too. And even if you’re not pregnant, it’s definitely worth trying! Just reduce to 2 dates instead of 5.
I hope you all enjoy this yummy Preggy Date Smoothie. Sending all the mamas-to-be so much love. Cheers!
Ingredients Needed:
- Milk of choice (I used unsweetened almond milk)
- Ice
- Frozen banana
- Frozen pitted dates (frozen is key here for the flavor)
- Vanilla protein powder (click here for links to a couple of my go-to’s)
- Cashew butter
- Ground flaxseed
- Cinnamon
- Vanilla bean paste (optional, for flavor)
How to Make My Pregnancy Date Smoothie
Making this pregnancy date smoothie is incredibly simple and comes together in just a few minutes.
Add all of the ingredients to a high-powered blender and blend until completely smooth and creamy. Pour into your favorite glass, add a straw, and enjoy immediately—although I won’t judge if you drink it straight from the blender.
Recipe Substitutions & Smoothie Tips
One of the best things about this date smoothie recipe is how easy it is to customize based on your preferences or the ingredients you already have on hand.
Use Frozen Bananas and Dates for the Best Texture
Using frozen bananas and frozen dates is key to getting that thick, creamy smoothie texture. If the dates are added unfrozen, they tend to stay chunky and won’t blend as smoothly.
Freezing them ahead of time makes a big difference—the dates blend beautifully and taste almost like little caramel pieces, which makes this smoothie incredibly delicious.
Adjust the Number of Dates
This recipe uses five dates, which works well if you’re making this as a pregnancy smoothie or energy-boosting snack.
If you’re not pregnant or simply want to lower the natural sugar content, you can easily reduce the amount to two or three dates and still get plenty of flavor and sweetness.
1. Why do people eat dates during late pregnancy?
Eating dates in the third trimester has become popular because some research suggests they may help support cervical ripening and labor preparation when eaten regularly in the weeks leading up to delivery.
2. When should you start eating dates during pregnancy?
Many studies and practitioners suggest starting around 36–37 weeks pregnant and eating dates daily until delivery.
3. How many dates should you eat per day in late pregnancy?
Most research looks at eating about 4–6 dates per day during the final weeks of pregnancy.
4. Can eating dates actually help with labor?
Dates won’t necessarily induce labor, but some studies show they may help support shorter labor and less need for induction when eaten regularly in late pregnancy.
5. Are dates safe to eat during pregnancy?
Yes—dates are generally considered safe and nutritious during pregnancy, providing fiber, potassium, and natural carbohydrates for energy.
SHOP THIS RECIPE:
LOVE MY PREGGY DATE SMOOTHIE? HERE ARE MORE SMOOTHIES AND DATE-BASED RECIPES TO TRY:
Click here to watch the reel I made of this recipe 🙂
Pregnancy Preggy Date Smoothie
Equipment
- high speed blender
Ingredients
- 1 cup milk of choice, (I used unsweetened almond milk)
- 1 cup ice
- 1/2 frozen banana
- 5 frozen pitted dates, **frozen is key here for the flavor and texture
- 1.5 servings vanilla protein powder, (use the search bar on my site or Amazon storefront for my favorites)
- 1-2 tablespoons cashew butter, (or your favorite nut butter, but I find cashew butter to be very subtle)
- 1 tablespoon ground flaxseed
- 1/2 teaspoon cinnamon
- 1/4 teaspoon vanilla bean paste, (optional, for flavor)
Instructions
- Add all ingredients to a high-powered blender and blend until completely smooth. Pour into your favorite glass with a straw (or enjoy straight from the blender). That’s it!
- Note: for optimal blending, it may vary by blender (check for any specific instructions for the blender you’re using), but it’s usually recommended to add smoothie ingredients in the following order – liquids, ice, produce (frozen or fresh), leafy greens, then powders, seeds, nuts, nut butters.
wow is this good – 38 weeks today and making for the first time. tastes just like horchata
This is DELICIOUS! I made it for the first time yesterday and I was literally daydreaming about it all day until I could have it again . Thanks for the great recipe!
I have been eating different breakfast items during my first trimester including cereal but I’ve been burning through it so fast! I wanted something cold that could hold me over and came across Rachael’s smoothie recipe on social media and decided to give it a try! I didn’t have any dates so I excluded it and wow, this is AMAZING! It is SO tasty and holds me over for HOURS instead of just 30 minutes. I have made it every morning for the past week or two and will be going out to buy some dates!