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Feeding kids is a challenge that every parent understands. One day they love strawberries; the next day, they wonโ€™t touch anything pink. Between the three meals and endless snacks, finding something nutritious that they actually want to consume can feel like a full-time job.

However, there is one secret weapon that works for toddlers and teenagers alike: the smoothie. Whether itโ€™s a vibrant strawberry banana blend or a “chocolate delight” peanut butter shake, smoothies are the ultimate way to bridge the gap between “healthy” and “fun.”

Make sure to also check out my popsicles and smoothie bowls that kids also love!

How to Get Your Kids on the Smoothie Train

The key to long-term success isn’t just handing your child a cup; itโ€™s collaboration. The beauty of the smoothie is that itโ€™s low-stress. Measurements don’t have to be precise, and the results are almost always delicious.

  1. No “Hiding” Ingredients: Itโ€™s tempting to sneak spinach into a berry smoothie, but transparency is better. Talk about the leafy green vegetables. This helps them develop a palate for diverse flavors rather than feeling “tricked” into eating healthy.
  2. Shop Together: Let your kids pick out the fruits and veggies at the grocery store. When they choose the produce, they feel a sense of ownership over the meal.
  3. The Kitchen Assistant: Let them scoop, measure, and push the buttons on the blender. Seeing the “whole” food transform into a liquid helps them understand what they are eating.

10 Kid-Friendly Smoothie Recipes

1
Strawberry banana smoothie recipe in pint glass with straw.

Strawberry Banana Smoothie

The ultimate crowd-pleaser! This classic pink drink is creamy, sweet, and hides a secret ingredient: cauliflower. Your kids wonโ€™t taste the veggies, but theyโ€™ll get an extra boost of fiber and antioxidants in every “dessert-like” sip.
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2
Peach fruit smoothie recipe with banana and orange.

Sweet Peach Smoothie

This 4-ingredient wonder tastes exactly like summer. Using sweet peaches and citrusy orange, itโ€™s a light and zingy blend thatโ€™s simple enough for kids to help prep and pour on busy school mornings.
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3
Chocolate peanut butter smoothie in two jars with straws.

Chocolate Peanut Butter Smoothie

Itโ€™s like a liquid peanut butter cup! Ripe bananas and rich cacao create a velvety, protein-packed treat that feels like a decadent milkshake. Itโ€™s the perfect healthy afternoon pick-me-up for busy kids.
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4
Green and white striped straw in a jar of green smoothie.

Best Green Smoothie Recipe

Perfect for little skeptics, this “Hulk Juice” tastes like a tropical vacation, not a salad. Sweet mango, pineapple, and banana completely mask the vibrant spinach, giving kids a massive energy boost in just five minutes.
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5
Top-down view of a mango smoothie garnished with an orange slice, mango chunks, and a paper straw.

Creamy Mango Smoothie

Bright, sunny, and super smooth, this blend uses coconut yogurt and cashew milk for a dairy-free treat. Itโ€™s a gentle, soothing snack thatโ€™s easy on little tummies while providing a burst of refreshing vitamin C.
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6

Creamy Banana Smoothie (Easy 5-Minute Recipe)

This 5-minute recipe is the perfect “vanilla” base for picky eaters. With frozen bananas and a touch of vanilla, itโ€™s a comforting, filling breakfast or snack that tastes just like a thick, old-fashioned milkshake.
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7
Two jars of layered rainbow smoothie.

Rainbow Smoothie

Turn snack time into an art project! Kids will love layering these vibrant colors to create a tie-dye effect. Top it with coconut whipped cream and sprinkles for a DIY smoothie bar that makes healthy eating a total blast.
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8
Two tall glasses of watermelon smoothie.

Watermelon Smoothie

The ultimate hydrator for hot summer days! This bright, juicy blend combines watermelon, strawberries, and cherries for a “fruit punch” flavor that kids love. A tiny pop of lime makes it extra refreshing after playground sessions.
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9
Glass of blueberry smoothie on a woodcutting board surrounded by fresh blueberries.

Healthy Blueberry Smoothie Recipe

This deep purple “superfood” smoothie is naturally sweet with zero added sugar. With only four ingredients, itโ€™s a thick, creamy, and mess-friendly way for kids to enjoy the delicious taste of fresh blueberries.
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10
Bright red cherry smoothie in a tall glass.

Power Cherry Smoothie Recipe

Give your kids a boost with this antioxidant powerhouse. Tart cherries and banana create a bold flavor, while chia seeds and hidden cauliflower add healthy fats and fiber to keep them full until dinner.
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Kid-Approved Smoothie Combinations

If you’re looking for a place to start without a recipe, try these crowd-pleasing profiles:

  • The “Milkshake”: Blueberries, vanilla extract, and Greek yogurt.
  • The Pink Power: Strawberry, banana, and a splash of coconut water.
  • The Chocolate Nut: Banana, peanut butter, unsweetened cocoa powder, and almond milk.
  • The Tropical Glow: Mango, pineapple, and a handful of spinach (the yellow fruit hides the green color well!).

Common Questions

Are smoothies good for kids?

Yes, as long as they are made with whole-food, plant-based ingredients. Focus on fiber-rich fruits and vegetables rather than store-bought versions that are often loaded with sherbet or syrups.

When can I start giving my child smoothies?

Many parents start introducing smoothies when their children begin eating solid table foods. However, always consult your pediatrician before introducing new food groups or homemade blends to babies.

What should you not put into a smoothie?

I typically avoid using fruit juice as the liquid in my smoothies and stick to water or unsweetened plant milk to avoid unnecessary sugar. I also avoid added sweeteners. Fruit is sweet enough on its own, there’s no need to add extra!

More Kid-Friendly Recipes

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Comments

  1. I definitely notice a difference when my toddler helps make smoothies vs me just making it for her.

    Reply

    1. Same here, Olivia! But it’s so nice that they get to help and learn how to make better choices when it comes to the ingredients in their foods!

  2. 5 stars
    This worked out great with the carrots my toddler just pulled from our garden. Love a ‘treat’ that is 100% real food.

    Reply

  3. Love how these smoothies are a fun way to get my kiddos to eat things they wouldn’t otherwise. Thank you for your tip about having them choose things they’d like to try and taking ownership of their eating experience. Game changer!

    Reply

  4. 5 stars
    I wasn’t sure about the cauliflower but it totally works! My daughter loves it. Thank you! ๐Ÿ™‚

    Reply

    1. Frozen cauliflower is totally a hidden gem in smoothies! Along with being so good for us, it makes smoothies extra creamy! I add it to my smoothies all the time. ๐Ÿ™‚

  5. 5 stars
    Getting my kids hooked on green smoothies has opened the door for them trying so many other healthy foods! Thank you!

    Reply

    1. Awesome, Amanda! So glad we could help you get your kids started on such a great healthy food journey.

  8. 5 stars
    Cauliflower in a smoothie? I have to try this one! Is there anything cauliflower can’t do?!

    Reply

    1. I know, right?! Cauliflower rawks. ๐Ÿ˜€

    1. Definitely! You will just want to add a liquid base to get it to smoothie texture.

  11. 5 stars
    I have been scared to add cauliflower to my smoothies, but this recipe was AMAZING! I literally couldn’t tase the cauliflower BUT I enjoyed the extra creaminess and substance. Def making this again and will prob add even more cauliflower now that I’m not scared of it. Haha.

    Reply

    1. I really love this one and I’m always trying to eat more cruciferous vegetables so it’s a win-win!

    1. They definitely can, Deb! Just make sure to add a liquid base (for this recipe, I’d choose water or coconut water). Happy blending!

  14. The cauliflower and carrot smoothie bowl sounds interesting, but I’m confused. The prep time includes 3 minutes of cooking time but I see no reference to cooking.

    Reply

    1. Hi Cindy,

      Sorry for any confusion. That just refers to the time it will take to blend everything up. Unfortunately our recipe generator doesn’t have “blend time” as an option, so we have to use “cook time” for the time being.