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This insanely tasty tropical kale smoothie recipe was originally created for my #1 best-selling recipe book, Simple Green Smoothies. Over the years, I’ve craved it more and more, and even started growing my own kale to use in smoothies.
This smoothie tastes like sunshine, and will cause you to fall in love with green smoothies.
I’m sure you’ve noticed kale’s rise to fame over the last decade. It went from an unidentified leafy green to the top dog of the produce section overnight. Kale comes from the cruciferous family (along with cabbage, broccoli, cauliflower, radishes, and more). Kale is a supercharged superfood, because it is loaded with vitamins A, B6, C, and K, calcium, potassium, copper and manganese.
People typically identify kale by it’s sharp taste, and tougher texture, yet if this is you, then I’m gonna ask you to give it another try.
Kale Smoothie Ingredients
This recipe takes me back to my California roots through its tropical ingredient list:
- Orange: 92% DV of Vitamin C
- Pineapple: 761% DV of Vitamin C
- Mango: Vitamin C… and a natural sweetener.
- Chia seeds: The omega 3s and 6s in the chia seeds, as well as the protein boost, help turn that natural sugar into energy as your body processes it.
- Kale: This Top Superfoods List is a great way to boost your fiber intake + help your body process the natural sugar found in the fruit ingredients.
Easy Ingredient Swaps
If you want to turn this smoothie into a great pre or post workout beverage, then swap the water with coconut water, aka nature’s gatorade. Add even more superfood goodness by swapping the chia seeds with a plant-based protein powder, like my homemade protein powder recipe.
Tips for Blending a Kale Smoothie
While this kale smoothie recipe uses Lacinato kale, any kale will work. I highly recommend removing the stems of the kale before blending to eliminate as much bitterness as possible. You can compost the stems or even feed them to the backyard chickens. To tenderize kale leaves, wash them in water, then gently massage the leaves with your fingers.
When blending kale, tear it up into smaller pieces before tossing in the blender. Blend with just the liquid + kale first, until no chunks remain. Then add the remaining ingredients and blend again. This 2 blend method helps the kale break down quicker, especially if you’re using a non high-powered blender.
Kale Smoothie FAQs
Smoothies can be great for you, if you focus on using whole food ingredients. Ditch the added sugar and processed foods and use real whole food. Fresh or frozen kale can be used (both have great nutrition!). Just make sure to swap up your leafy greens to ensure your body gets well rounded nutrients.
Yes! Just make sure to wash it well and massage with your fingers before adding it to the blender. Also, de-stem the kale to ensure those tough stems don’t end up as chunks in your smoothie.
I love the mild flavor of Lacinato kale, yet curly kale is typically the easiest to find at the grocery store. I would stay away from Tuscan kale as it is a bit spicier. If the first kind of kale you try isn’t your fav, look for another kind!
More Kale Smoothies
Whether this is a new ingredient for you or a staple in your fridge, here are some more great smoothies that use kale:
- kale mango smoothie
- kale banana smoothie
- pineapple kale smoothie
- kiwi smoothie
- coconut oil smoothie
- fruit and vegetable smoothie
- ginger pineapple smoothie
- cherry smoothie
Really, swap out the leafy green in any green smoothie with kale. It might just become your go-to smoothie ingredient too! Let me know your thoughts about this smoothie by leaving a rating + review below once you blend it.
Kale Smoothie
Ingredients
- 1 cup kale
- ½ cup water
- 1 orange peeled
- ½ cup pineapple frozen
- ½ cup mango frozen
- 1 tbsp chia seeds
Instructions
- Blend kale, orange and water until smooth.
- Add remaining fruit and blend again.
Notes
- Use at least 1 frozen fruit for a refreshingly cold smoothie.
- Swap kale with the leafy green or your choice.
- Swap in coconut water if you need natural electrolytes.
- Depending on how big and juicy your orange is, start with a little less water and gradually add more as needed to easily blend.
I am not a big fan of Kale. I was hesitant to make this smoothie. Can I say I was pleasantly surprised that I couldn’t taste the Kale?! I will definitely be making this smoothie again!
The fruits in this one definitely mask the kale!
Great flavor combo. As with the other smoothies I used less fruit.
Using less fruit and more greens is always a great option, Lauren!
I like pairing pineapple with kale.
Today’s combination was delicious
Great way to get in some kale and rotate those greens! These sweet fruits really help to counteract/mask the bitterness from the kale. Swapping for coconut water or doing a combo of plain and coconut water is tasty too.
Love the refreshing flavor of this one. It was a little bit chunky, so maybe I needed to add more liquid.
If you haven’t tried it yet, try blending the greens and liquid first before adding the other ingredients!
Naw … I’ll pass on the kale thanks … going with the basic spinach / pineapple , day 1 smoothie again today .
Spinach is a great substitute in this one!
This smoothie is so tasty! I’m not a huge fan of kale on its own, but when combined with orange, pineapple and mango, you can’t even taste the kale and it creates a delicious tropical explosion in your mouth! Yum.
The fruits are amazing for hiding the kale in this one, Kay!
Delicious smoothie. I have a high-powered blender and leaving it to blend for at least a minute helps to break down the kale. With the fruits, I wouldn’t even know kale was in this. I made some for my son, and he had no idea he was enjoying kale.
The fruits do a great job of hiding the greens!
My favorite so far.very fresh tasting. Same comment on all the smoothies that they have too much fruit, therefore too much sugar. Otherwise it is great.
Hi Pam, as I got used to drinking green smoothies I changed the ratio of greens to fruit (i.e. 2 cups greens to 1 cup fruit). That’s the beauty of these recipes – they make a great guide for flavour combinations then you can make adjustments to your liking. 🙂
You can definitely reduce the amount of fruit and add more greens to offset it, Pam!
I make this smoothie often. Love it
Glad this is one of your faves, Jayme!
I like switching up my greens so I tend to have both spinach and kale in my fridge along with microgreens growing in my dining room. Another good one!!
Any greens are good greens in my book, Tammra!
Yup, Kale is always welcome in any smoothie, I also use Romaine as well for the green factor 🙂
Leafy greens in any form are the best, right!?
I enjoyed this one. I think I enjoy smoothies with oranges in them. The chia seeds definitely make it thicker. Had to use spinach instead of kale (I’d used up all my kale in a yummy Confetti Kale Salad). Looking forward to tomorrows Green Apple Smoothie.
Glad you enjoyed this one, Pam!
I love smoothies with kale!
I bet this one is right up your alley, Rali!
This one is ok, but I must have a palate still addicted to sugar because I would have added at least half a banana to this. I’m a HCLF starch solution vegan so I’m not afraid of adding some extra sweetness from a banana or a couple of dates. Still good though!
Adding a banana or some dates can definitely sweeten it up, Ashley!
Really like this flavor combo. I tried it as written then added some banana to make it a little creamier.
Using a banana can definitely make a smoothie creamier, Kathy! Great choice!