23 Delicious Smoothie Recipes For Kids To Try

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In recent times, smoothies for kids have secured their place as healthy snacks. A smoothie is a finely blended juice made from vegetables, fruits, and dairy products like milk and yogurt. They can be made from 100% fruit or vegetable or a mix of both and can be made along with or without dairy products. You may also add seeds to your smoothie to make them more nutritious. The creamy texture of smoothies is liked by most children. They are easy to make and great for sneaking essential fruits and vegetables into your child’s diet. Find some healthy, versatile, and delicious smoothie recipes in this post.

Homemade Or Packaged Smoothies?

The popularity of smoothies and blended drinks has encouraged businesses to come up with ready-to-go smoothies in different flavors. While it is okay to occasionally have a packaged smoothie, homemade smoothies made from fresh fruits and vegetables are always better.

When buying a ready-to-consume smoothie, make sure that you read the labels thoroughly to know the ingredients. Pick smoothies low in sodium and no added sugar.

Healthy Smoothie Recipes For Kids

In an online survey conducted in Australia, several people reported consuming fruit (98%), yogurt (65%), milk (58%), honey (52%), and fruit juice (46%) in smoothies (1). This shows the popularity of smoothies among people. As smoothies are easy to make and include different ingredients, they can be a great choice for picky eaters. From spinach to grapes, smoothies can contain different ingredients that come together to make a refreshing and nutritious drink. Here are some popular smoothie recipes for kids.

Green Smoothies For Kids

These nutritious and refreshing kid-friendly recipes are made with dark green and leafy vegetables rich in essential nutrients.

1. Kale Banana Smoothie

This smoothie recipe is a seamless blend of ingredients. Kale and banana get topped with good fats from flaxseeds and soy milk. You may use cooked Kale in the smoothie for enhanced bioavailability of its nutrients. One cup of cooked kale offers 3.47g of protein, 6.24g of carbohydrates, and 178kJ of energy (2). A medium ripe banana provides about 110 calories, 1g of protein, 28g of carbohydrate, 15g of sugar (naturally occurring), 3g of fiber, and 450mg of potassium (3).

You will need

• 2 cups chopped kale
• 1 banana
• 1tsp flax seeds
• ½ cup unsweetened soy milk
• 1tsp maple syrup

How to

1. Ground the flax seeds in a blender.
2. Add the banana, chopped kale, maple syrup, and soy milk to the blender and blend for two mins.
3. Serve fresh.

Preparation time: 5 minutes

2. Spinach Apple Smoothie

If your kids hate spinach, disguise its flavor with apple and banana in this recipe. This nutrient-rich drink contains yogurt, which is a source of probiotics. The other ingredients contain prebiotics. One cup of spinach provides 1.09g of carbohydrates and 29.1kJ of energy (4). This recipe is a good pre-probiotici blend to maintain a healthy gut microbiome for your kid.

You will need

• 1 cup chopped spinach leaves
• 1 ripe banana
• ½ apple, peeled and chopped
• 1 cup grapes, preferably seedless
• 1 tub vanilla yogurt

How to

1. Slice the banana (without peel) and remove the seeds from the grapes, if any.
2. Put the banana, chopped spinach leaves, grapes, yogurt, and apple in a blender and blend for two mins, or until you achieve a smooth mixture.
3. Serve fresh.

Preparation time: 10 minutes

Quick tip

Add a variety of fruits to your child’s diet, as variety is more important than the amount (29).

3. Honeydew Melon Cucumber Smoothie

This smoothie is good to try during summers as its ingredients provide the much needed cool feel. Moreover, this recipe helps rehydrate with a boost of multivitamins and minerals. Honeydew melons are a great source of carbs and protein, while a large cucumber could provide about 6.05g of carbs and various minerals (5) (6).

You will need

• 1 honeydew melon
• 1 cup green grapes, preferably seedless
• 1 cucumber peeled and diced
• ¼ cup mint leaves

How to

1. Peel the honeydew melon, remove seeds and dice it.
2. Add the melon cubes, green grapes, cucumber pieces and mint leaves to a blender and blend for a minute.
3. Serve fresh.

Preparation time: 10 minutes

4. Spinach and Kale Smoothie

When your children refuse to eat dark green or leafy vegetables, get them to drink it. Here’s a recipe for a healthy yet tasty green vegetable smoothie for kids.

You will need

• 2 cups chopped spinach leaves
• 1tbsp peanut butter
• 1 kale leaf
• I sliced banana, frozen or fresh
• 1 cup almond milk

How to

1. Wash the spinach and kale leaves and chop them.
2. Add the spinach and kale leaves, almond milk, and peanut butter to a blender and puree them for a minute, or until you have a smooth mixture.
3. Add the banana and blend for another 30 seconds, or until you get the desired consistency.
4. Serve fresh.

Preparation time: 10 minutes

Emily Norris, a mother of three, shares a smoothie recipe that her boys love. She says, “Take a handful of spinach, a banana, some frozen mango, and a cup of milk. I also put in a tablespoon of almond butter. However, you could use nut butter to increase the recipe’s protein content. I like to use frozen fruit and even some ice cream to make the smoothie feel cold. You can use a frozen banana or spinach as well if you want. Blend all the ingredients to make a smooth-flowing drink. This smoothie is packed with protein, iron, vitamins, and minerals. You can send your kids off to school with this in their tummy, and they will never know it’s full of spinach (i).”

Breakfast Smoothies For Kids

A smoothie is an excellent choice of breakfast because it is easy to prepare and is packed with nutrients that your child needs.

5. Papaya Smoothie

Papaya is rich in vitamins A and C, and minerals like potassium, calcium, and magnesium. The fruit also has fiber and antioxidantsⁱMan-made or natural chemicals that protect the cells from oxidative stress or damage. that can help your kids stay healthy. A single large papaya has 3.67g protein, 84.3g carbs, 156mg calcium, and 164mg magnesium (7).

You will need

• 1 papaya, peeled and diced
• 1 cup low-fat yogurt
• ½ cup pineapple chunks
• 1tsp coconut extract
• 1tsp flax seed
• Crushed ice

How to

1. Peel the papaya and dice it.
2. Add the papaya pieces, pineapple chunks, yogurt, coconut extract, flax seed, and ice to a blender and blend them for a minute, or until you have a smooth mixture.
3. You can add water for consistency and blend again for a few seconds.
4. Serve fresh.

Preparation time: 10 minutes

6. Creamy Date Smoothie

Dates are sweet, low in sodium and rich in dietary fiber. They contain minerals like potassium, magnesium, and zinc, along with vitamins A, K, riboflavinⁱB2 vitamin that plays a vital role in the body’s growth and metabolism. , folateⁱB9 vitamin that aids in the formation of new cells, required for proper body functioning. , thiamin, and niacin. About 40g of dates can provide 30g of carbs, 3.2g of fiber, 0.98g of protein, and minerals such as calcium, magnesium, phosphorus, and potassium (8).

You will need

• ⅓ cup halved or pitted dates
• ¾ cup milk
• ½ cup crushed ice

How to

1. Blend the dates and milk for a minute.
2. Add crushed ice and blend for another 30 seconds.
3. Serve fresh.

Preparation time: 10 minutes

Experts say

Shakha Gillin, MD Pediatrics, Fellow of the American Academy of Pediatrics, says, “Blended smoothies can be considered for child who doesn’t eat due to appetite suppression (such as with some ADHD medications), a child who needs extra nutrients, or a child who refuses to eat certain foods (27).”

7. Very Berry Smoothie

Having antioxidants, this smoothie is a good breakfast option for your kid. You can blend unsweetened yogurt with different seasonal fruits, such as mango and dragon fruit, and even veggies to make delectable yogurt drinks for children.

You will need

• 1 cup fresh or frozen berries – strawberries, raspberries, blueberries
• 1 cup low fat yogurt
• 2 small bananas
• ½ cup crushed ice

How to

1. Blend the berries, yogurt, sliced bananas, and ice for a minute, or until you get the desired consistency.
2. Serve fresh.

Preparation time: 5 minutes

Mother and certified nutritionist consultant Megan Gilmore adds dates instead of bananas to make a smoothie that is a hit with her children. In her blog, she writes, “If your kids are anything like mine, they can be picky about which smoothies they’re even willing to try. That’s why I wanted to share this smoothie recipe with you today. It has become my go-to smoothie that I make for my kids most days…I think what makes this smoothie really special is that it’s not sweetened with bananas…That’s why I use dates in this smoothie, instead (ii).”

Fruit Smoothies For Kids

Fruits provide a great base for smoothies and are also packed with nutrients. These fruit smoothies come in different flavors and colors, making them appealing to children.

8. Green Grape Smoothie

Grapes are rich in vitamin C and antioxidants. Their sweet and tangy taste can add flavor to the green smoothie. One cup of grapes has 122g of water, 27.3g of carbs, 1.36g of fiber, and other nutrients (9). Here’s how you can make a grape smoothie for kids.

You will need

• 2 cups of grapes, preferably seedless
• 1 banana, frozen or fresh
• Handful of Italian parsley
• 1 cup spinach leaves
• ½ cup of low-fat milk or water

How to

1. Wash the spinach and grapes properly.
2. Slice the banana and remove the seeds from the grapes, if any.
3. Blend all the ingredients to the desired consistency and serve.

Preparation time: 10 minutes

9. Banana Smoothie

One of the simplest fruit beverages you can make for your kid, the banana smoothie is rich in potassium and vitamin C. The cinnamon powder added to this recipe is a source of antioxidants and other bioactive compounds that have anti-inflammatoryⁱProperty of a medication or chemical that helps reduce inflammation (swelling associated with pain) in the body. properties. The blend of ingredients in this recipe can help boost your child’s health.

You will need

• 2 bananas
• 1 cup milk, preferably low-fat
• 2 tablespoons brown sugar
• Water for consistency
• Ice cubes (optional)
• Cinnamon powder (optional)

How to

1. Blend banana and milk using a juicer or blender until the fruit is thoroughly mixed with the milk.
2. Add the brown sugar and water and blend again for 10 seconds.
3. Add ice if you want and blend the mixture again for a minute.
4. Top it with cinnamon powder and serve chilled.

You can replace regular milk with soy milk or almond milk if you want a dairy-free smoothie.

Preparation time: 5 minutes

10. Blueberry Smoothie

Here is a yummy blueberry smoothie recipe for your kid. You can use both fresh and frozen blueberries for this recipe. In both forms, blueberries are rich in nutrients. One cup of fresh blueberries provides 1.1g of protein, 21.5g of carbs, and 3.55g of fiber (10). Meanwhile, one cup of thawed frozen blueberries provide 50.6g of carbs, 0.92g of protein, and 5.06g of fiber (11).

You will need

• 1 cup blueberries – fresh or frozen
• 1 cup plain yogurt
• ½ cup or soy milk
• 2tbsp white sugar
• A pinch of nutmeg powder
• ½tsp vanilla extract

How to

1. Wash the blueberries and blend them with yogurt and milk for a minute to form a smooth mixture.
2. Add nutmeg powder, sugar, and water and blend until the desired consistency is achieved.
3. Serve fresh.

Preparation time: 5 minutes

11. Strawberry Smoothie

Here’s a delicious and nutritious smoothie idea that kids will surely enjoy. With the goodness of fresh strawberries and creamy yogurt, this refreshing drink can bring color and nutrients to any meal. One cup of whole strawberries can provide a variety of nutrients, including carbohydrates, proteins, fiber, minerals, and vitamins (12). A 100g of plain nonfat Greek yogurt gives you 10.3g of protein, 3.64g of carbohydrates, and 111mg of calcium (13).

You will need

• 8 strawberries or frozen strawberries
• ½ cup milk
• ½ cup plain yogurt
• 3tbsp sugar
• 2tsp vanilla extract
• Ice cubes

How to

1. Thaw the strawberries if they are frozen.
2. Add the berries, milk, sugar, and vanilla extract to a blender and blend them until you get a smooth, frothy mixture.
3. Add ice cubes and blend for another 30 seconds.
4. Serve fresh.

Preparation time: 6 minutes

12. Kiwi Apple Smoothie

Apples contain dietary fiber, while kiwis have the goodness of vitamins E and C, potassium, and folate. A 100g of kiwi provides 1.01g of protein, 13.8g of carbohydrates, 58.8mg of vitamin C, along with other vitamins and minerals (14).

You will need

• 1 apple, chopped
• 1 sliced banana
• 2 peeled kiwis
• 1¼ cup milk
• 2tsp chia seeds
• 1tsp maca powder
• Ice cubes

How to

1. Add the chopped or shredded apple, banana, kiwi, milk, and chia seed to the blender and blend them for a minute, or until the desired consistency has been achieved.
2. Add maca powder and ice cubes and blend again for a few seconds.
3. Serve Fresh.

Preparation time: 10mins

13. Peach Strawberry Smoothie

Peach, strawberry and coconut milk are the tropical flavors to refresh your child’s mind and body. A cup of frozen peach can give you 60g of carbs and 1.58g of protein (15).

You will need

• 2 cups frozen strawberries
• 1½ cup frozen peaches
• ½ frozen banana, peeled and sliced
• 1 cup coconut milk
• 1 to 2tbsp maple syrup
• ½ cup water

How to

1. Put all the ingredients in a blender and blend them until you get the desired consistency.
2. Serve fresh.

Preparation time: 10 mins

14. Pumpkin Banana Smoothie

Pumpkin is a vegetable that many kids may not be happy to eat. So how do you make it appealing? This recipe is the answer.

You will need

• 1 cup pumpkin puree
• 1 banana, sliced
• 1 cup milk
• 2tbsp brown sugar
• ¼tsp cinnamon powder
• ¼tsp vanilla extract

How to

1. Spoon out the pumpkin puree and freeze it overnight (approximately 8 hours)
2. Take the frozen pumpkin puree and all come down to room temperature
3. Add the pumpkin puree, milk, sliced banana, brown sugar, cinnamon and vanilla extract in a blender
4. Blend them until you get a creamy liquid
5. Serve fresh

Preparation time: 8 hours 15 minutes

15. Avocado Smoothie

Avocados have a mildly creamy, nutty, and sweet taste when they are fully ripe. Rich in vitamins K and C, they can be used to make smoothies for kids. A medium avocado contains about 240 calories, 13g of carbohydrate, 3g of protein, 22g of fat (15g monounsaturated, 4g polyunsaturated, 3g saturated), 10g of fiber, and 11mg of sodium (16). Here’s an avocado smoothie recipe for you.

You will need

• 1 ripe avocado
• 1cup milk, preferably cold
• ½ cup yogurt
• Vanilla extract for taste
• 1tsp honey for taste
• Ice cubes

How to

1. Dice the avocado.
2. Add the avocados, milk, yogurt, honey, and vanilla extract in a blender jar.
3. Blend the ingredients into a creamy liquid.
4. Serve fresh.

Preparation time: 5 minutes

Fruit And Vegetable Smoothie Recipes For Kids

Combining fruits and vegetables makes for delicious smoothies. These smoothies can be relished even by children who do not like veggies.

16. Beetroot Blueberry Smoothie

Beetroot and blueberry is a rare yet delectable combination. Beetroot contain iron, magnesium, vitamin C, and dietary fiber. Blueberries have antioxidants and phytonutrientsⁱChemical substances produced by plants that help lower the risk of diseases and provide health benefits to the body. .

You will need

• 2 beetroots, peeled and diced or grated
• 1 apple, peeled and diced
• 50g blueberry
• 1tbsp grated ginger
• Water

How to

1. Add the beetroot, apple, blueberries, and grated ginger to a blender and puree till you get a smooth mixture.
2. Add water to adjust consistency and blend again for 20 seconds.
3. Serve fresh.

Preparation time: 10 minutes

17. Orange Carrot Smoothie

This recipe combines some of the healthiest ingredients, namely coconut water, goji berries, carrots, and oranges. One cup of oranges provides 143g of water, 19.5g of carbs, 1.5g of protein, and 97.5mg of vitamin C (17). Meanwhile, one cup of chopped or diced carrots can give 12.3g of carbs, 1.19g of protein, 42.2mg of calcium, 410mg of potassium, and several other minerals and vitamins (18). These ingredients blend to give a refreshing sweet and sour smoothie.

You will need

• 2 oranges, peeled and seeded
• ½ cup diced carrots
• 3tbsp cashews
• 2tbsp goji berries
• 1 cup coconut water
• Ice cubes

How to

1. Blend the oranges, grated carrot, cashews, goji berries, and coconut water for a minute.
2. Add ice cubes and blend again for a few seconds.
3. Serve immediately.

Preparation time: 10 minutes

18. Watermelon Smoothie

Combine the goodness of watermelon, ripe banana, and apple to create a delightful treat for your children. One cup of watermelon contains 11.5g carbs, 10.6mg calcium, 12.3g vitamin C, and 139g water (19).

You will need

• 1 ripe banana, peeled and diced
• 1 apple, cored and diced
• 2 cups watermelon, peeled, de-seeded and diced
• 1 cup soy milk
• 1tbsp chopped nuts

How to

1. Blend the watermelon pieces for around ten seconds until they release enough water.
2. Add apple and banana pieces to the watermelon puree and blend until you get a lump-free smoothie.
3. Pour the smoothie into a cup, garnish with chopped nuts, and serve.

Preparation time: 10 minutes

19. Guava Strawberry Smoothie

Complement the succulent sweetness of strawberries with guava and banana to create a symphony of flavors that will tantalize your child’s taste buds and offer nourishment. One cup of canned guava nectar can provide 40.7g carbs, 2.52g fiber, and various other vitamins and minerals (20).

You will need

• 1 cup of strawberries, cut into quarters
• ½ cup of guava nectar
• 1 carton strawberry flavored fat-free yogurt
• 1 frozen ripe banana, sliced
• Ice cubes

How to

1. Blend guava and strawberries into a smooth, lump-free fluid.
2. Add yogurt and banana slices to the mixture and blend again for 30 to 40 seconds.
3. Pour the smoothie into a cup or glass. Add some ice cubes and serve with tortilla chips or mini sandwiches to make your child’s meal or snack wholesome.

Preparation time: 5 minutes

Protein Smoothies For Kids

Proteins are essential for children’s growth and development. Including proteins in a smoothie makes it a fun way to have a nutritious diet.

20. Banana And Almond Butter Protein Smoothie

Proteins are the building blocks of our bodies. Give your kids the goodness of protein with this smoothie. Almond butter and milk, apart from providing nutrition, will give drool-worthy taste to this recipe. A single tbsp of almond butter provides 3.36g protein, 2.01g carbs, 1.65g fiber, and minerals such as calcium, magnesium, and potassium (21).

You will need

• 1 banana
• 1 cup almond milk
• 2tbsp almond butter
• 3tbsp chocolate flavored protein powder
• Ice cubes
• Water

How to

1. Peel the banana and slice it.
2. Blend the banana slices, strawberries, protein powder, almonds, water, and ice cubes to the desired consistency.
3. Serve fresh.

Preparation time: 5 minutes

21. Peanut Butter and Jelly Smoothie

If your kid loves peanut butter and jelly sandwiches, they will love this healthy drink. It is rich in protein and a great energizer. Two tablespoons of peanut butter can give 7.1g proteins, 7.14g carbs, and 1.6g fibers (22). The flavors are delicious, with just the right ingredients to give your child’s health a boost.

You will need

• 2tbsp peanut butter
• 2tbsp blackberry jelly
• 2 cups milk
• 1 frozen banana
• 2tbsp honey
• 2tsp wheat germ

How to

1. Add all the ingredients into a blender and blend for a minute, or until you get the desired consistency.
2. Serve fresh.

Preparation time: 2 minutes

Chocolate Smoothies For Kids

Children love chocolate and can have it in any form. Take advantage of this inclination to make chocolate smoothies. You can include fruits and vegetables of your choice and trust chocolate to mask the taste and color.

22. Chocolate Almond Milk Smoothie

Almost every kid loves chocolate. Their love for chocolate is unconditional, and hence they truly deserve this smoothie. Here’s a recipe for the ultimate chocolate smoothie for your kids.

You will need

• ½ cup unsweetened almond milk or low-fat cow’s milk
• ¾ cup chocolate yogurt
• 2tbsp cocoa powder
• Dark chocolate for topping
• Ice cubes

How to

1. Add milk and frozen chocolate yogurt to the blender and puree them to get a smooth consistency.
2. Add a few ice cubes and blend again for 20 seconds.
3. Pour it into a glass and serve immediately.

Preparation time: 5 minutes

23. Peanut Butter Chocolate Smoothie

Peanuts are rich in protein and low in cholesterol. The blend of this power nut with banana, yogurt, and chocolate syrup makes it the most loved amongst kids.

You will need

• ½ cup low-fat milk
• 2tbsp chocolate syrup
• 2tbsp peanut butter (creamy)
• 1 sliced banana, frozen or fresh
• 1 cup (8 ounces) low-fat vanilla yogurt

How to

1. Put all the ingredients into a blender and blend them until you get a smooth mixture.
2. Serve fresh.

Preparation time: 5 minutes

Tip: If you are concerned about the nutrition level in these chocolate smoothies, consider adding healthy ingredients like spinach or avocado to make them more nutritious without compromising their taste.

Tips To Make Healthy Smoothies Appealing For Kids

If you want to ensure that your children are hooked to healthy smoothies, here are a few tricks you can use.

1. When you are introducing your kids to smoothies, make sure the ingredients are to their liking. If they love chocolate, make a chocolate-flavored smoothie with a dash of fruit.
2. Make the idea of smoothies exciting – get your children involved in the process. Let them make smoothies with fruits of their choice, on the condition that they will drink it. Guide them to make sure that the smoothie they make is edible.
3. If your child does not like eating vegetables, you can disguise the tastes of vegetables with fruits or dairy products like cream or yogurt. For example, if you want to add broccoli or spinach to the smoothie, you can add a strawberry, banana, or grapefruit to give it a sweet and tangy flavor.
4. For non-dairy options, use plant-based milk like oat or almond milk instead of animal milk. It will add variety to the child’s diet and introduce them to different flavors.

Infographic: Delicious Smoothie Recipes For Children

Smoothies are a tasty and healthy way to get children to get their required intake of fruits and vegetables. They are also easy to make and can be customized to suit a child’s tastes and dietary needs. This infographic lists exciting smoothie ideas for your child. So take a look and get blending!

Illustration: Momjunction Design Team

Illustration: Delicious Smoothie Recipes For Kids To Try

Image: Stable Diffusion/MomJunction Design Team

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Vandana GujadhurRD

Vandana holds a bachelor’s degree in Food and Nutrition from Acadia University and did an Integrated Dietetic Internship at Annapolis Valley District Health Authority in Nova Scotia, With over 11 years of experience as a registered dietitian, she is associated with the Dietitians of Canada and the Cardiovascular, Obesity, and Diabetes networks.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.

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Dr. Joyani DasM.Pharm, PhD

Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

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