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 fruit 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.

kale banana smoothie in a glass cup surrounded by fresh kale, strawberries, bananas and pineapple.
Table of Contents
  1. How to Use Kale in a Smoothie
  2. Ingredient Swaps
  3. How to Lower Natural Sugar in Smoothies
  4. Kale Banana Smoothie FAQs
  5. More Recipes Using Kale
  6. Kale Banana Smoothie Recipe

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.

healthy green smoothie in glass jar with fresh strawberry garnish, surrounded by fresh produce.

Ingredient Swaps

If you aren’t ready for a fully kaled-out smoothie, then use 1/2 cup kale + 1/2 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 1/2 an avocado, or 1/2 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 1/2 the banana for 1/4 an avocado (or 1 whole banana with 1/2 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.

More 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 Top Superfoods List ingredient.

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!

4.75 from 16 votes

Kale Banana Smoothie

Kale is protein and fiber-rich, and a leafy green superstar. We also call this kale banana smoothie "Oh Kale Yeah!"
Prep: 5 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 1


  • 1 cup kale
  • 1 cup water
  • Β½ banana
  • 1 cup pineapple frozen
  • 1 cup strawberries frozen
  • 1 serving homemade protein powder optional


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


  • 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 1/2 banana with 1/4 an avocado. Or swap the whole banana with 1/2 an avocado.


Calories: 214kcal, Carbohydrates: 52g, Protein: 5g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 41mg, Potassium: 940mg, Fiber: 7g, Sugar: 31g, Vitamin A: 6844IU, Vitamin C: 249mg, Calcium: 155mg, Iron: 2mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

You might Also Like…

Leave a Comment

Your email address will not be published. Required fields are marked *



  1. 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.

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

    1. 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 πŸ™‚

  3. 4 stars
    Had this one for breakfast with a handful of cashews! Feel like I started my day like a rawkstar πŸ˜‰

  4. 5 stars
    Really great. Kale is a stronger tasting green but the pineapple and banana really sweeten it up.

    1. 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!!

  5. 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!

    1. 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.


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

    3. Hey Mary,

      Here is a great protein powder that we love:

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

      Thanks Clare!!

  6. 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!

    1. 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!

    1. Hi Bonnie,

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

  7. 5 stars
    How could a person go wrong with this smoothie – absolutely healthy and delicious too!

    1. Hey Kathy,

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

    1. 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!

    1. Kale yeah, Amelia!!!

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

    1. Hey Jessie,

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