Healthy Smoothies For Kids
What better way to get some fruits and veggies into your kids diet than a refreshing smoothie! These 10 healthy smoothies for kids are perfect for breakfast, lunch, or even a delicious snack.
I dont know about your kids, but mine get so excited when I give them a smoothie! Maybe it reminds them of an Icee or other frozen drink, but I dont complain because I know Im feeding them something really nutritious. You can pack so many healthy foods into a smoothie .
These healthy smoothies for kids are great to give your kids for breakfast, or send in fun smoothie pops for lunch. We also love them as after school snacks! The possibilities are endless with smoothies.
Mangos and peaches make a refreshing and dairy-free smoothie your kids will ask for again and again. For best results, use frozen fruit.
- 1 ½ cups almond milk
- 1 cup diced peaches, fresh or frozen
- 1 cup chopped mango, fresh or frozen
- ½ teaspoon vanilla extract
Inspired by one of my favorite baked goods, this smoothie is low in carb and high in protein. P.S: theyll never know the spinach is there.
- 1 cup unsweetened vanilla almond milk
- ½ teaspoon vanilla extract
- 1 large handful baby spinach
- 2 tablespoons almond butter
Super thick and full of that coconut flavor, this is one smoothie that tastes like a dessert without the guilt so you can enjoy it for breakfast or a treat.
- 3 bananas
- ¼ cup almond butter *
- 14 ounce can full-fat coconut milk
- ½ cup coconut flakes
5. Strawberry Cheesecake Smoothie
- 1 banana, frozen
How To Store Leftover Smoothies
This recipe serves 2 smoothies for kids from 3-5 years old or one smoothie for big kids 8-12 years old.
This smoothie cant be frozen because it already contains frozen fruits. However, for small kids, you can store the smoothie in reusable pouches and keep it in the fridge for a few hours. I dont like to keep smoothies with avocado for too long because their color and flavor alter with time.
If you plan on making this recipe ahead, swap the avocado for frozen bananas, It will balance the creaminess lost by the avocado, but it will store much longer about 1 day in the fridge.
How To Make A Healthy Green Smoothie For Kids
Its easy to make a healthy smoothie. But to make the best green smoothie for kids, you need to think like a kid!
Kids love sweet flavors, but we dont want to give them added sugar on a smoothie, or it wont be healthy. The key to making a thick smoothie that is naturally sweet is to use frozen mango and bananas.
The combination of both fruits is the perfect way to make a kid-friendly flavorsome smoothie with the best texture.
Also Check: Diet Smoothies To Make At Home
Final Tips On Smoothies:
There are so many combinations the only limit is your imagination! Why not try ..
- Fruits: bananas, strawberries, raspberries, blueberries , cherries, oranges, passion fruit, kiwi fruit, mango
- Liquids: milk, goats milk, soya milk, oat milk, nut milk, coconut milk, water, Greek yogurt, flavoured yogurt, fruit juice
- Yummy extras: chocolate chips, honey, melted chocolate bar, ice cream
- Frozen smoothie: In summer you can freeze half the fruit and add ice cubes to make a frozen smoothie, a much healthier version of the commercial milkshakes.
Use A Blend Of Fruits :
An assortment of textures from different fruits can help make for a smoother texture and richer flavor. Thats why I like using a combination of frozen mixed berries along with fresh ripe bananas.
Just remember, theres NO wrong way to make a smoothie! Feel free to use whatever you have on hand or whatever combination of fruits that you and your family enjoy.
Recommended Reading: How To Make A Good Healthy Smoothie
A Healthy Smoothie For Kids
Though some people worry about the sugar in smoothies, I hope you wont in this case. I think we are biologically wired to crave sweet things for a reason they are LOADED with vitamins and minerals! If we avoid eating fruit because of the sugar content, well also miss out on all the other nutrition they have to offer.
In just 1/4 of this smoothie recipe, youll get:
- Nearly 40% of your daily vitamin A requirement
- Over 70% of your daily vitamin C requirement
- 6% of your daily iron requirement
- 5% of your daily calcium requirement
- 2 grams of plant-based protein
- 4 grams of fiber
I think it should also be mentioned that several studies have shown that its nearly impossible to eat too much fruit even when eating 20 pieces of fruit in a day! You can read my full post here about fruit, which includes links to several research studies on the subject.
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High Fibre Broccoli Smoothie
Image: Super Healthy Kids
Some days its hard to get much fibre into the kids.This high fibre broccoli smoothie recipe from Super Healthy Kids is an easy way to add more fibre to your kids diet the easy way.
Its considered a good rule of thumb that the right amount of fibre is 5+ their age. So, if you have a 5 year old, 10 grams of fibre per day is a good guideline.
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Banana Date Smoothie With Ginger And Cardamom
The Spruce / Nyssa Tanner
Dates add a natural sweetness to smoothies that will provide the flavor you want without spiking your sugar levels. Combined with frozen banana, Greek yogurt, fresh ginger, and a pinch of cardamom, you have a healthy, dessert-worthy drink. If your dates are a little hard, simply soak them in warm water before using.
Blueberry Yogurt Smoothie For Toddlers
This is a great smoothie for afternoon snack time. I like to keep bananas in the freezer so I always have them ready for smoothies . You can make this with fresh or frozen bananas, whatever you have, and you can always substitute a different berry, or use spinach in place of the kale!
And, yes, I put lids on these the second I was done photographing. I do not need purple stained rugs!
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These Three Nutritious Smoothie Recipes Are All Made With Delicious Milk And Taste Great They Make For A Perfect Breakfast Before School
In some of my previous posts I have mentioned that I grew up on my grandparents ranch in Mexico. I loved growing up there because there was always so much to do from picking mangoes and avocados, to riding horses, and even to milking cows. My grandpa had so many different animals cows, chickens, pigs, goats, and more.
As a result, there was never any shortage of fresh eggs, meat, and best of all milk. I grew up drinking milk every day and I still love it today. Milk is one of the original farm-to-table products. Growing up in Mexico it went from farm to table very quickly since we lived on the farm but even now living in a big city, milk usually goes from the farm to grocery store within 48 hours.
I am also trying to teach my little boys to love milk as much as I do. My two oldest boys ask for milk all the time, and I feel confident giving it to them. I know that it is a great way to give them the nutrition that they need. They are happy to just drink it plain, but I also try to switch it up sometimes by giving them some delicious smoothies in the morning before school.
I love coming up with new smoothie varieties for my family to try. I try to include fruit, some type of seeds, and of course fresh, delicious milk. Today, I want to share with you all three different smoothies that my boys love and that I am sure you will too. You can always customize these based on your personal tastes, but these combinations have been a hit at my house.
Recipe : Pumpkin Pie Protein Smoothie
This smoothie packs a powerful combo of pumpkin-cinnamon flavor with a creamy texture full of crunchy seeds. Its a filling breakfast treat for your little ones. This is one of our favorite easy healthy smoothie recipes for kids.
Prep time: 5 minutes
- 2 tsp peanut butter or almond butter
- 1/2 cup canned pumpkin
- 2 tbsp maple syrup sweetener
- 1/2 cup ice cubes
- 1 cup vanilla Greek yogurt
- 1/2 cup almond milk
- 1 tbsp granola or sesame seeds
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Ingredients In Constipation Smoothie
To make this smoothie, which is great for helping to prevent and treat constipation, youll want to use a combination of healthy fats, hydrating produce , fiber, and probiotics. You need all of those factors to really help constipation, especially hydrating produce and healthy fats because fiber cant do the job alone. Heres a look at the ingredients.
- plain kefir
TIP: I like to use kefir since it has probiotics, which may help digestive issues, but if you cant find it or dont have it, you can do half plain yogurt and half nondairy milk.
Peaches & Cream Smoothie With Oats
Sipping on this nutritious smoothie is like enjoying a cool, creamy frozen treat! Personally, this was my favorite kids smoothie recipe of them all. The subtle, floral sweetness of the peaches is so satisfying, especially paired with a dash of honey and fragrant cinnamon. With oats for added thickness and some creamy yogurt in the mix, this is almost like drinking a milkshake!
Of course, if your child isnt a fan of peaches, feel free to substitute with banana, pear, or even mango. And, if you want to add some probiotics, opt for a probiotic-rich yogurt made with live active cultures! So fun for sipping, but its deliciously thick texture is also perfect for a smoothie bowl topped with fresh fruit, granola, and chopped nuts.
Recommended Reading: 365 Plant Protein Smoothie Reviews
How To Serve Smoothies To Kids
Kids can drink smoothies out of small open cups, a cup fitted with a silicone cup cover and straw like the ones from Silikids, a reusable pouch like a Squeasy Gear, or in a sippy cup. Some babies and toddlers play with the cup or straw, so if yours has a hard time focusing and just wants to play, I highly recommend the Squeasy Gear!
TIP: If you blend this up and its too thick for your little one to drink through their sippy cup or straw, you can simply stir in a little water or additional milk to thin it out.
Chocolate Peanut Butter Smoothie For Kids
Last but not least: a lusciously sweet and satisfying chocolate peanut butter smoothie! Its got the irresistible salty-sweet trio of cocoa, peanut butter, and bananas, all blended up into a delightfully creamy drink with some yogurt and milk. Plus, a sneaky dose of superfood spinach that you wont even notice is there! The chocolaty flavor is the perfect disguise for greens, or any veggies you like.
Youve got the option to add a bit of honey, which I think makes this an extra special and treat-like smoothie for kids. But of course, do what feels right for you! Whether you decide to serve it as a drink or as a smoothie bowl, I highly recommend tossing some chocolate chips into the mix for added indulgence. After all, when we enjoy the healthy foods we eat, were encouraged to keep eating and enjoying those foods!
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Breakfast Smoothies For Kids
Every morning was the same in my house, I had to beg my kid to eat her breakfast before she missed her school bus. I sounded like a broken record Sophia, eat your breakfast every single morning!
I tried it all, including allowing her to make her own breakfast, which worked, but took way too long! Thats when I started her on Breakfast Smoothies, she gets to fill the blender with the healthy ingredients, press the button, pour the drink and this all happens while I sit, comfortably sipping my coffee.
Chocolate Cherry Delight Smoothie
From the sublime to the extreme! This smoothie, from Davy and Tracy, sounds a bit crazy but again is worth a try!
It combines cherries, which are loaded with antioxidants, vitamin C and fibre, cacao powder to give it a yummy chocolatey flavour, spinach for your greens and banana for sweetness!
Also Check: Blender For Smoothies And Shakes
Mango Chia Breakfast Smoothie
For this smoothie, I used small dates for sweetness. If yours are on the larger side, use 2 and see if its sweet enough for your little one like that.
Dates are a fantastic alternative to bananas in recipes like these. They naturally sweeten smoothies and they have fiber and some vitamins and minerals, making them a better choice than adding something like maple syrup .?
Berries And Cream Smoothie
Heres a great way to get your toddler involved in cooking, let them choose the berry they want! Choose your favorite berry or just use some frozen berry medley for your smoothies for toddlers.
Calories: 448 Fat: 6 Fiber: 8 Protein: 30 Carbohydrates: 67
Berries and Cream Smoothie Ingredients:
- 1 cup fresh or frozen berries
- 1 cup vanilla yogurt
- 1 cup milk
Also Check: How To Make Homemade Weight Loss Smoothies
A Smoothie Without Banana
I think what makes this smoothie really special is that its not sweetened with bananas. Sometimes you just want a smoothie without that noticeable banana flavor. Thats why I use dates in this smoothie, instead.
I love adding dates to smoothies, especially for my kids, because they are a surprising and have so much fiber that they wont impact blood sugar levels the way something with a similar sugar content might. If you happen to be pregnant or know someone who is, dates may also help you have a better labor and delivery experience.
What Happens If Your Kid Can’t Stand Smoothies With Bananas
I’ll be perfectly honest. This is actually one of our bigger challenges. The Peanut inherited an absolute loathing of bananas from me. I can’t stand their smell, their flavor, their texture. There is nothing redeeming about them in my opinion. She and I can both detect even the slightest hint of banana even buried deep in a fruit smoothie with another major flavor that tries to mask it.
Most smoothies require bananas to help give that thick creamy consistency. Bananas also help to give the smoothie some bulk with their additional fiber. It’s not usually as easy as just leaving them out.
I’ve learned a few tricks for handling this problem. If you want to make smoothies for your kids who hate bananas, I recommend:
- Cut the banana portion in half and double up on the yogurt
- Choose smoothie flavors that have really strong accent fruits that will mask the banana better. Look for chocolate, peanut butter, or really tart fruits like cherries.
- Pick one of the 35+ recipes from The Protein Smoothie Bible that have NO bananas.
Banana & Oat Smoothies
Oats are full of energy and a great way to start your day. This Banana & Oat Smoothie recipe from safefood is ideal for those mornings youre pressed for time, or perfect for those fussy eaters who refuse a bowl of porridge.
Image courtesy of Jens Favourite Cookies
Getting vegetables into kids can be a challenge, but sneaking some into delicious smoothies usually works for even the fussiest eater! This Orange & Carrot Smoothie recipe from Jens Favourite Cookies is a winner. If your kids dont mind the taste of ginger, include a small chunk when blending, for some additional goodness.
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Swamp Monster Healthy Green Smoothie
From: Eats Amazing
The name alone is enough to grab the interest of a would-be reluctant veggie eater. Grace has also put together a winning recipe for ingredients that im going to bet most people have on hand right now!
From: Tiny Tummy Tales
A tasty tropical smoothie with a bit of carrot love is what this smoothie is all about. Add that extra veggie goodness to a tropical mixture & carrots are well on their way to being a favourite.
So theres the list. Twelve delicious veggie smoothies that would be great for starting that relationship between your kiddo and veggies.
Bonus, they all make more than one serving, so hopefully Mom can have some too. Score.
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Smoothies For Toddlers To Gain Weight
If your doctor has told you that your toddler needs to gain weight, a smoothie can be a helpful mealtime tool. Consider adding nut butters, avocado, healthy oils , full fat yogurt, hemp seeds, and offering a serving of a toddler smoothie at snack time, mealtime, or as a bedtime snack.
Use those in between times to get in a little extra nutrition and calories .
TIP: Find more foods to help toddlers gain weight here.
What Are The Best Smoothie Recipes For Kids
When my girls first started ordering smoothies at the local store, I discovered that they would quickly feel hungry again in an hour or two. It took me a while to notice the pattern and realize that the smoothie flavors they chose were totally lacking in any kind of protein. They were essentially ordering fruit slushies with nothing to stick to their ribs and give them energy.
Erin’s smoothie recipes are filled with whole foods and healthy proteins. There is an enormous variety of flavors in her adorable, handy book. I love that each recipe has a fairly short list of ingredients and that several ingredient staples are used over and over again.
You can easily stock your fridge and freezer with everything you need to quickly make a wide variety of smoothies for your kids in just a pinch. You can grab your own copy of her awesome book right here:
But if you’d like to test out a few of her tasty recipes before you buy, keep scrolling. Erin gave me permission to share three of our favorites with you below!
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