I’m sharing 10 nutritious kid-friendly smoothie recipes! These easy-to-make smoothies are perfect for boosting your child’s nutrient intake with flavors they’ll love.
Why I Love Smoothies
It’s no secret that I love smoothies! I have lots of healthy smoothie recipes on my site, from Cranberry Sauce Smoothies to Tropical Smoothie Bowls, and of course my favorite every day smoothie.
What I love most about smoothies is their versatility and convenience – for both myself and my kids! They provide an easy way to incorporate a variety of nutrients into your diet, especially for kids who might be picky eaters. Foods the boys wouldn’t normally eat (cauliflower, piles of spinach) are easily hidden inside.
With smoothies, you can easily hide vegetables like spinach or kale under the sweet flavors of fruits, ensuring that kids get a balanced intake of vitamins, minerals, and fiber.
Plus, they are quick to prepare (I love our Vitamix for blending smoothies with the best creamy texture!), making them perfect for busy mornings or snack time.
Balanced Macros
Smoothies are also a great source of calcium and protein for the boys, and I can make them so they have balanced macros to start their school day right. Smoothies are a fantastic way for kids to get extra nutrition effortlessly. They usually combine all three macronutrients: carbs from frozen fruit and vegetables, healthy fats from nut or seed butters, and protein from milk and/or protein powders.
Smoothies vs. Juices and Shakes
Smoothies retain the fiber content of the ingredients, making them more satiating and beneficial for digestion compared to juices, which lose most of the fiber. Shakes, on the other hand, often contain more sugar and fat due to ingredients like ice cream or sweetened syrups.
Smoothies strike a balance by being both nutritious and naturally sweet, offering a healthier alternative that kids will still love.
I’m sharing a round-up of kid-friendly smoothie recipes that are not only nutritious but also easy to make at home. From fruity delights to creamy blends, these smoothies will make it easier to incorporate more fruits and vegetables into your kids’ diets, all while keeping them happy and satisfied.
10 Kid Friendly Smoothies
1. Simple Strawberry Banana Smoothie
- Ingredients: Strawberries, banana, yogurt, and milk.
- What Makes It Yummy: Strawberries are naturally sweet, making this smoothie palatable for kids. The yogurt adds creaminess and probiotics, promoting gut health. This one is also VERY familiar so picky eaters will likely love it!
- Nutrition: Rich in vitamin C, potassium, and calcium.
- Recipe for inspiration: Easy Strawberry Smoothie from The Recipe Rebel
2. Orange Creamsicle Smoothie
- Ingredients: Oranges, pineapple chunks, milk, and vanilla protein powder.
- What Makes It Yummy: Tastes like an orange creamsicle, appealing to kids’ love for sweet and creamy treats. My boys love anything in the citrus or tropical zone.
- Nutrition: High in vitamin C, fiber, and protein.
- Recipe for inspiration: Orange Creamsicle Smoothie from All The Healthy Things
3. Chocolate Banana Smoothie
- Ingredients: Bananas, cocoa powder, milk. Optional: nut butter.
- What Makes It Yummy: Resembles a chocolate milkshake but is much healthier. Optional peanut butter is a big hit in our house!
- Nutrition: High in potassium, fiber, and antioxidants from cocoa.
- Tip: Use frozen bananas for a creamier texture.
- Recipe for inspiration: Chocolate Banana Smoothie from The Baker’s Almanac
4. Watermelon Smoothie
- Ingredients: Watermelon, lime juice, mint leaves, ice.
- What Makes It Yummy: Light, refreshing, and naturally sweet. Various levels of ice will make it more sorbet-like or more juice-like.
- Nutrition: Hydrating and rich in vitamins A and C.
- Tip: Use frozen watermelon chunks to achieve a slushy consistency.
- Recipe for inspiration: Watermelon Smoothie from Eating Bird Food
5. Pineapple Coconut Smoothie
- Ingredients: Frozen pineapple chunks, coconut milk, shredded coconut.
- What Makes It Yummy: Tastes like a tropical treat, like to a pina colada. If your kids don’t like coconut, leave out the shredded coconut and top with a fresh cherry.
- Nutrition: High in vitamin C, manganese, and healthy fats from coconut milk.
- Recipe for inspiration: Pineapple Coconut Smoothie from Two Peas & Their Pod. I also have a Pineapple Upside Down Smoothie and a Mango Pineapple Smoothie (both of my kids love mango in their smoothies!).
6. Blueberry Smoothie
- Ingredients: Blueberries, banana, yogurt, honey.
- What Makes It Yummy: This blue smoothie is a fun color, with the benefits of a superfood. Mix and match any berries you like.
- Nutrition: Packed with antioxidants, vitamin C, and fiber.
- Recipe for inspiration: Basic Blueberry Smoothie from Cookie & Kate
7. Pumpkin Banana Smoothie
- Ingredients: Pumpkin puree, banana, milk, pumpkin pie spice.
- What Makes It Yummy: Great for fall, mimicking the flavor of pumpkin pie. Sprinkle cinnamon or whipped cream on top.
- Nutrition: High in vitamin A, potassium, and fiber.
- Recipe for inspiration: 5-Ingredient Pumpkin Banana Smoothie from Running To The Kitchen
8. Green Smoothie
- Ingredients: Spinach, banana, cottage cheese, milk, vanilla protein.
- What Makes It Yummy: Sweet and fruity, masking the taste of spinach. This one is also high protein! You can also add peanut butter.
- Nutrition: Rich in iron, vitamin C, and fiber.
- Recipe for inspiration: High Protein Green Smoothie Recipe (watch my video!)
9. Almond Butter + Banana Smoothie
- Ingredients: Frozen bananas, almond butter (or any nut butter), milk.
- What Makes It Yummy: Creamy and nutty! You can easily mix in yogurt or even spinach.
- Nutrition: High in healthy fats, potassium, and protein.
- Recipe for inspiration: Banana Almond Butter Smoothie by Eating Bird Food.
Banana Almond Butter Smoothie photo by Eating Bird Food
10. Apple Grapefruit Smoothie
- Ingredients: Grapefruit, orange juice, apple, frozen strawberries.
- What Makes It Yummy: Fruity and tangy, similar to juice but with more nutrients. This one is great for kids who don’t love a creamy/milk/nut butter style smoothie.
- Nutrition: Rich in vitamin C, fiber, and antioxidants.
- Recipe for inspiration: Best Grapefruit Smoothie from IM- Worthy
What are your kids’ favorites?!
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