I’m sharing 10 nutritious smoothie recipes for kids! 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 smoothies with cranberry sauce to tropical smoothie bowls and of course, my favorite everyday smoothie.
What I love most about smoothies is their versatility and convenience, both for me and my kids! They provide an easy way to incorporate a variety of nutrients into your diet, especially for children who may be picky eaters. Foods kids 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 kids get a balanced intake of vitamins, minerals, and fiber.
Plus, they come together quickly (I love our Vitamix to blend smoothies with the best creamy texture), making them perfect for busy mornings or snacks.
Balanced macros
Smoothies are also a great source of calcium and protein for kids, and I can make them so they have balanced macros to start the school day off right. Smoothies are a fantastic way for kids to get extra nutrition effortlessly. They typically combine all three macronutrients: carbohydrates from frozen fruits and vegetables, healthy fats from nut or seed butters, and proteins from milk and/or protein powders.
Smoothies vs. Juices and Smoothies
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. Smoothies, on the other hand, typically contain more sugar and fat due to ingredients like ice cream or sweetened syrups.
The smoothies strike a balance by being nutritious and naturally sweet, offering a healthier alternative that kids will love.
I’m sharing a roundup of smoothie recipes for kids that are not only nutritious but also easy to make at home. From fruity treats to creamy blends, these smoothies will make it easy to incorporate more fruits and vegetables into your kids’ diet, while keeping them happy and satisfied.
10 kid-friendly smoothies
1. Simple Strawberry Banana Smoothie
- Ingredients: Strawberries, banana, yogurt and milk.
- What makes it delicious: Strawberries are naturally sweet, making this smoothie tasty for kids. Yogurt provides creaminess and probiotics, promoting intestinal health. This one is also VERY family-friendly, so picky eaters will probably love it!
- Nutrition: Rich in vitamin C, potassium and calcium.
- Recipe inspiration: Easy Strawberry Smoothie from The Rebel Recipe
2. Orange Cream Smoothie
- Ingredients: Oranges, pineapple pieces, milk and vanilla protein powder.
- What makes it delicious: It tastes like orange cream, which appeals to children’s love for sweet and creamy treats. My kids love anything from the citrus or tropical zone.
- Nutrition: High in vitamin C, fiber and protein.
- Recipe inspiration: Orange Cream Smoothie from All Things Healthy
3. Chocolate and banana smoothie
- Ingredients: Bananas, cocoa powder, milk. Optional: nut butter.
- What makes it delicious: It looks like a chocolate shake but is much healthier. The optional peanut butter is a big hit in our house!
- Nutrition: High in potassium, fiber and antioxidants from cocoa.
- Advice: Use frozen bananas for a creamier texture.
- Recipe inspiration: Chocolate and banana smoothie from the Baker’s Almanac
4. Watermelon smoothie
- Ingredients: Watermelon, lime juice, mint leaves, ice.
- What makes it delicious: Light, refreshing and naturally sweet. Various levels of ice will make it more like a sorbet or more like a juice.
- Nutrition: Moisturizing and rich in vitamins A and C.
- Advice: Use frozen watermelon chunks to achieve a slushy consistency.
- Recipe inspiration: watermelon smoothie to eat bird food
5. Pineapple and coconut smoothie
- Ingredients: Frozen pineapple pieces, coconut milk, grated coconut.
- What makes it delicious: It tastes like a tropical delight, like a piña colada. If your kids don’t like coconut, omit the shredded coconut and top with a fresh cherry.
- Nutrition: High in vitamin C, manganese and healthy fats from coconut milk.
- Recipe inspiration: Pineapple and coconut smoothie of Two Peas and his 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 delicious: This blue smoothie is a fun color, with the benefits of a superfood. Mix and match whatever berries you like.
- Nutrition: Packed with antioxidants, vitamin C and fiber.
- Recipe inspiration: Basic Blueberry Smoothie by Cookie and Kate
7. Pumpkin and banana smoothie
- Ingredients: Pumpkin puree, banana, milk, pumpkin pie spice.
- What makes it delicious: 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 inspiration: 5-Ingredient Pumpkin Banana Smoothie to run to the kitchen
8. Green smoothie
- Ingredients: Spinach, banana, cottage cheese, milk, vanilla protein.
- What makes it delicious: Sweet and fruity, masking the flavor of the spinach. This one is also rich in protein! You can also add peanut butter.
- Nutrition: Rich in iron, vitamin C and fiber.
- Recipe 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 delicious: Creamy and nutty! You can easily mix it with yogurt or even spinach.
- Nutrition: High in healthy fats, potassium and protein.
- Inspiration recipe: Banana Almond Butter Smoothie eating bird food.
Banana Almond Butter Smoothie photo by Eating Bird Food
10. Apple and grapefruit smoothie
- Ingredients: Grapefruit, orange juice, apple, frozen strawberries.
- What makes it delicious: Fruity and spicy, similar to juice but with more nutrients. This one is great for kids who don’t love a creamy, milky, or nut butter style shake.
- Nutrition: Rich in vitamin C, fiber and antioxidants.
- Inspiration recipe: The best grapefruit smoothie IM-worthy
