Here are 10 nutritious smoothie recipes for kids. These easy-to-make smoothies are perfect for boosting your child’s nutritional intake with flavors they’ll love.
Why I love smoothies
It’s no secret that I love smoothies. My site is full of healthy smoothie recipes, from cranberry sauce smoothies to tropical smoothie bowls and of course my favorite everyday smoothie.
What I love most about smoothies is their versatility and convenience, both for myself and my kids. It’s an easy way to incorporate a variety of nutrients into their diet, especially for children who are picky eaters. Foods that the boys don’t normally eat (cauliflower, heaps of spinach) are easily hidden inside.
Smoothies make it easy to hide vegetables like spinach and kale beneath the sweet flavor of fruit, giving kids a balanced dose of vitamins, minerals, and fiber.
Plus, it’s easy to prepare (I love my Vitamix for blending smoothies with the best creamy texture!), so it’s perfect for busy mornings or snack time.
balanced macro
Smoothies are also a great source of calcium and protein for boys, and you can make them to ensure they’re getting balanced macros to start the school day off right. Smoothies are a great way for kids to easily get extra nutrition. These typically combine all three key nutrients: carbohydrates from frozen fruits and vegetables, healthy fats from nut and seed butters, and protein from milk and protein powder.
Smoothies vs. juices and shakes
Because smoothies retain the fiber content of their ingredients, they are more filling and beneficial for digestion compared to juices, where most of the fiber is lost. Shakes, on the other hand, often contain more sugar and fat because they include ingredients like ice cream and sweetened syrups.
Smoothies are nutritious and balanced with natural sweetness, making them a healthy option that kids will love.
We’re sharing a roundup of smoothie recipes for kids that are not only nutritious but also easy to make at home. From fruity flavors to creamy blends, these smoothies make it easy to incorporate more fruits and vegetables into your child’s diet while keeping them happy and satisfied.
10 kid-friendly smoothies
1. Simple Strawberry Banana Smoothie
Ingredients: strawberries, bananas, yogurt, milk. Why it’s delicious: Strawberries are naturally sweet, so even kids will enjoy this smoothie. Yogurt adds creaminess and probiotics to promote gut health. This one is also very familiar, so people with picky eaters will definitely like it! Nutrition: Rich in vitamin C, potassium and calcium. Inspirational Recipe: Easy Strawberry Smoothie from The Recipe Rebel
2. Orange Creamsicle Smoothie
Ingredients: Orange, pineapple chunks, milk, vanilla protein powder. Why it’s delicious: It tastes like an orange creamsicle, appealing to kids’ love of sweet and creamy treats. My boys love citrus and tropical things. Nutrition: Rich in vitamin C, dietary fiber and protein. Inspirational Recipe: Orange Creamsicle Smoothie from All The Healthy Things
3. Chocolate banana smoothie
Ingredients: banana, cocoa powder, milk. Optional: nut butter. Why it’s delicious: Similar to a chocolate milkshake, but much healthier. The optional peanut butter is a big hit in our house! Nutrition: Rich in potassium, fiber, and antioxidants from cocoa. Tip: For a creamier texture, use frozen bananas. Inspirational Recipe: Chocolate Banana Smoothie from The Baker’s Almanac
4. Watermelon smoothie
Ingredients: watermelon, lime juice, mint leaves, ice. Taste: Light, refreshing, and naturally sweet. By changing the amount of ice, it can become more like sorbet or more like juice. Nutrition: Hydrating and rich in vitamins A and C. Tip: Use frozen watermelon chunks to achieve a smooth consistency. Inspirational Recipe: Bird Feed Watermelon Smoothie
5. Pineapple coconut smoothie
Ingredients: Frozen pineapple chunks, coconut milk, shredded coconut. Why it’s delicious: It tastes like a tropical treat, like a pina colada. If your child doesn’t like coconut, omit the shredded coconut and top with fresh cherries. Nutrition: Rich in vitamin C, manganese, and healthy fats from coconut milk. Recipe inspiration: Two Peas & Their Pod’s Pineapple Coconut Smoothie. They also have a pineapple upside down smoothie and a mango pineapple smoothie (both my kids love mango in their smoothies!).
6. Blueberry smoothie
Ingredients: blueberries, bananas, yogurt, honey. Why it’s delicious: This blue smoothie has fun colors and superfood benefits. Combine your favorite berries. Nutrition: Rich in antioxidants, vitamin C and fiber. Inspirational Recipe: Cookie & Kate’s Basic Blueberry Smoothie
7. Pumpkin banana smoothie
Ingredients: pumpkin puree, banana, milk, pumpkin pie spice. Why it’s delicious: It mimics the flavor of pumpkin pie and is perfect for fall. Sprinkle cinnamon or whipped cream on top. Nutrition: Rich in vitamin A, potassium, and dietary fiber. Inspirational Recipe: 5 Ingredient Pumpkin Banana Smoothie from Running To The Kitchen
8. Green smoothie
Ingredients: spinach, banana, cottage cheese, milk, vanilla protein. Why it’s delicious: It’s sweet and fruity and masks the spinach taste. It’s also high in protein! You can also add peanut butter. Nutrition: Rich in iron, vitamin C, and dietary fiber. Inspirational Recipe: High Protein Green Smoothie Recipe (Watch My Video!)
9. Almond butter + banana smoothie
Ingredients: frozen banana, almond butter (or nut butter), milk. Why it’s delicious: Creamy and nutty! You can easily mix it with yogurt or spinach. Nutrition: Rich in healthy fats, potassium and protein. Recipe inspiration: Banana Almond Butter Smoothie made with bird feed.
Banana Almond Butter Smoothie Photo Credit: Eating Bird Food
10. Apple grapefruit smoothie
Ingredients: grapefruit, orange juice, apple, frozen strawberry. Why it’s delicious: Fruity and tangy, similar to juice but with more nutrients. This is perfect for kids who don’t like creamy/milk/nut butter style smoothies. Nutrition: Rich in vitamin C, fiber and antioxidants. Inspirational Recipe: IM-Worthy’s Best Grapefruit Smoothie
