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Home » Smoothies

Kale Banana Smoothie

Published on 7.1.2022 by Jen Hansard

RECIPE CARD LEAVE REVIEW
kale banana smoothie in a glass cup surrounded by fresh kale, strawberries, bananas and pineapple

This Kale Banana Smoothie features the leafy green superstar blended with an array of fruit. It will have you saying "Oh Kale Yeah!"

This is one of my most popular green smoothie recipes. The combination of fruits and kale make it a healthy way to add some plant-based power to your day. I know kale may be a scary ingredient, but this recipe is such a great way to introduce a new leafy green into your routine. Rotating greens in that daily smoothie is a must, so use this smoothie as the gateway to a new favorite vegetable.

healthy green smoothie photo

How to Use Kale in a Smoothie

Kale is an excellent smoothie ingredient, but don't toss the whole stalk in your blender. Kale has a strong, bitter taste, but it doesn't have to stay this way. Massage the leaves between your fingers while washing to tenderize it. This actually works! Also, remove the leaves from the stalk, and don't add the stalk to your blender. It has the most bite.

I want you to enjoy this kale banana smoothie to the fullest, so follow the simple tips above to sip the smoothie of your dreams.

Kale Banana Smoothie Ingredient Swaps

If you aren't ready for a fully kaled-out smoothie, then use ½ cup kale + ½ cup spinach. You can also use baby kale, which is a bit milder.

To lower natural sugar yet keep the creaminess in this smoothie, replace the banana with ½ an avocado, or ½ cup of frozen cauliflower.

Replace the strawberries with raspberries or cherries.

fresh ingredients including curly kale, sliced pineapple, bananas and a coconut bowl full of strawberries

How to Lower Natural Sugar in Smoothies

Even though smoothies are made with 100% whole food, plant-based ingredients, the fruit can still be high in natural sugar. If you are sensitive to natural sugar, there are a variety of ways to help your body process those tasty sweet fruits:

  • Always add leafy greens to your smoothie- Leafy greens provide protein, fiber and a number of nutrients that help your body easily process natural fruit sugar.
  • Boost your smoothie with protein- Adding a plant-based protein powder that contains both healthy fat, fiber and protein to help your body break down the sugar from fruits as well.
  • Swap fruits naturally high in sugar with low sugar fruits- In this kale banana smoothie, swap ½ the banana for ¼ an avocado (or 1 whole banana with ½ an avocado). Your smoothie may be less sweet, but also lower in sugar. Stick to berry smoothies to really lower the natural sugar content.

Kale Banana Smoothie FAQs

Is it okay to put raw kale in a smoothie?

Yes! Wash the kale well, and massage the leaves while you wash it (this tenderizes them). De-stem before adding to your blender to cut down on the bitterness.

How do you get the bitterness out of kale?

Massaging kale is an easy way to cut down on bitterness. While washing the leaves, massage them through your fingers until tender. Also, make sure to de-stem the kale as the stem is pretty bitter.

Is a kale smoothie good for you?

Using 100% whole food, plant-based ingredients ensure the healthiest smoothie. Use a variety of fruits, vegetables and leafy greens, and don't forget to rotate your greens at least weekly.

healthy recipes using kale

Recipes Using Kale

Now that you bought a bunch of kale for this smoothie, what are you going to do with the leftovers? I've got some great recipes using this superfood ingredient.

  • Kale Caesar Salad
  • Orange Kale Smoothie
  • Loaded Sweet Potato
  • Mango Kale Smoothie
  • Mason Jar Salad
  • Cherry Smoothie
  • Coconut Water Smoothie
  • Coconut Sriracha Veggie Bowl
  • Pineapple Green Smoothie
  • Alkaline Smoothie Cubes
  • Hemp Hearts Veggie Bowl
  • Zoodles in a Jar

You might want to buy some more kale for all these gorgeous recipes! Don't forget to try the kale banana smoothie below, then leave a review letting me know how you liked it!

Kale Banana Smoothie

4.75 from 12 votes
Rate this Recipe Print Recipe
Kale is protein and fiber-rich, and a leafy green superstar. We also call this kale banana smoothie "Oh Kale Yeah!"
Total Time5 minutes
Servings1

Ingredients

  • 1 cup kale
  • 1 cup water
  • ½ banana
  • 1 cup pineapple (frozen)
  • 1 cup strawberries (frozen)
  • 1 serving Protein Smoothie Boost (optional)

Instructions

  • Place kale and water in blender. Puree until smooth.
  • Add remaining fruit and blend again.

Notes

  • De-stem the kale before adding to your smoothie to cut down on the bitterness.
  • Use at least one frozen fruit to make the smoothie cold or serve over ice.
  • If you don't like kale, swap for baby kale which is more mild. Or you can even replace with spinach.
  • To lower the natural sugar, swap ½ banana with ¼ an avocado. Or swap the whole banana with ½ an avocado.

Nutrition (estimated)

Calories: 214kcal (11%) Carbohydrates: 52g (17%) Protein: 5g (10%) Fat: 1g (2%) Saturated Fat: 1g (6%) Polyunsaturated Fat: 1g Monounsaturated Fat: 1g Sodium: 41mg (2%) Potassium: 940mg (27%) Fiber: 7g (29%) Sugar: 31g (34%) Vitamin A: 6844IU (137%) Vitamin C: 249mg (302%) Calcium: 155mg (16%) Iron: 2mg (11%)
« Portobello Mushroom Burgers

Reader Interactions

Comments

  1. Suzzane

    May 05, 2022 at 4:29 pm

    5 stars
    I done banana strawberries and kale water ice and a little honey and blended lush

    Reply
  2. Charity Quinn

    April 14, 2021 at 5:20 pm

    5 stars
    This is a very delicious smoothie and my daughter loves it too!

    Reply
    • Simple Green Smoothies

      April 15, 2021 at 10:09 am

      So glad you both loved it. Daughters can be sneaky smoothie stealers - watch out! 😉

  3. Paul

    February 05, 2021 at 5:07 pm

    5 stars
    Great smoothie. Added in some blueberries that I had sitting in the fridge, but great.

    Reply
  4. Sage Boyesen

    February 07, 2020 at 8:04 pm

    I love this recipe!!! Although I tend to use a cup and a half of water rather than just one cup. I also add pumpkin protein powder. Delicious and easy to make.

    Reply
  5. Marie Patricia

    January 01, 2020 at 12:41 pm

    To balance out the bitterness from kale, I add chocolate chips! Not as healthy maybe but tastes really good!

    Reply
  6. Rachel

    January 30, 2019 at 11:09 am

    4 stars
    Delicious and refreshing! This will be perfect in the summer.

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:34 pm

      Hey Rachel,

      This really is the best smoothie for a nice warm summer day. It makes me feel like I am laying by a pool on these cold days 🙂

  7. Kelly

    January 30, 2019 at 7:55 am

    4 stars
    Had this one for breakfast with a handful of cashews! Feel like I started my day like a rawkstar 😉

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:33 pm

      You are a rawkstar, Kelly!!! 🙂

  8. Aimee Dewar

    January 30, 2019 at 1:11 am

    5 stars
    Really great. Kale is a stronger tasting green but the pineapple and banana really sweeten it up.

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:32 pm

      The fruit really do help balance it all out!

      If you are not a fan of the kale you can always swap it for spinach if that will help you love this smoothie even more!!

  9. Tanya

    January 29, 2019 at 11:01 pm

    5 stars
    Simply delicious! I love how these green smoothies are making me feel...it’s definitely a lifestyle change. Thank you so much for this challenge!

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:31 pm

      Hey Tanya,

      That is so awesome that this challenge made such a difference with your daily lifestyle. That is why we do what we do.

      Cheers!!

    • Mary

      April 26, 2019 at 4:46 am

      What protein powder should I use to increase the protein to use the smoothie as a meal replacement

    • Simple Green Smoothies

      April 26, 2019 at 3:44 pm

      Hey Mary,

      Here is a great protein powder that we love:

      https://www.amazon.com/gp/product/B001OHX1ZY/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001OHX1ZY&linkCode=as2&tag=wwwfamilyspon-20&linkId=YWJGFX3FCCSLGEGC

  10. Clare Jones

    January 29, 2019 at 7:17 pm

    5 stars
    One word! Delicious!

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:30 pm

      Yay!!! That is definitely the perfect word to describe this recipe.

      Thanks Clare!!

  11. Cecily

    January 29, 2019 at 3:43 pm

    I loved this smoothie. It was a bit thick, so I added more water to it, and it made the perfect amount for me and my 4 year old. Yeah!

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:28 pm

      Hey Cecily,

      Glad you were able to make the adjustments so your blender could blend it nice and smooth. Sometimes depending on what type of blender you have you might need to add in some extra liquid to get it started!

  12. Bonnie Good

    January 29, 2019 at 3:13 pm

    5 stars
    Liked this one. Had to use 1.5 cups coconut water to thin it out . Very easy.

    Reply
    • Simple Green Smoothies

      January 29, 2019 at 3:34 pm

      Hi Bonnie,

      YAY!! So happy to hear you loved this recipe!! 🙂 And we're always ok with a little added coconut water, we love that hydration!

  13. Windy

    January 29, 2019 at 1:15 pm

    5 stars
    This truly is a simple green smoothie one of my favorites

    Reply
  14. Kathy Overstreet

    January 29, 2019 at 1:03 pm

    5 stars
    How could a person go wrong with this smoothie - absolutely healthy and delicious too!

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:28 pm

      Hey Kathy,

      That is so rawesome that you loved this smoothie so much! Yay!!!

  15. Bethany Vines

    January 29, 2019 at 12:49 pm

    4 stars
    I really like this one. I had to add a little extra water to get it to blend.

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:27 pm

      Hey Bethany,

      Glad you were able to make the adjustments so your blender could blend it nice and smooth. Sometimes depending on what type of blender you have you might need to add in some extra liquid to get it started!

  16. Amelia

    January 25, 2019 at 1:37 am

    I vote 5 stars

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:24 pm

      Thanks Amelia!!!

  17. Amelia

    January 25, 2019 at 1:35 am

    I really liked the kale banana smoothie yum

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:22 pm

      Kale yeah, Amelia!!!

      I am stoked that you liked this recipe so much!!

  18. Jessie

    January 01, 2019 at 5:49 am

    How much is a cup? In ml? How much should I put in?

    Reply
    • Simple Green Smoothies

      January 30, 2019 at 3:21 pm

      Hey Jessie,

      One cup is 8 oz and I believe it is 236 ml for the conversion. Hope that helps!

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Jen hansard blogger at Simple Green Smoothies About

I'm Jen Hansard, mom of two, plant-based foodie, adventure junkie + cookbook author.

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