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When I score a BOGO deal on kale, I end up making two things: this tropical kale smoothie recipe and my famous kale caesar salad. Kale is a great way to rotate your greens and boost your fiber intake. Now, I know most kale smoothies taste like… kale. This one is different. The citrus cuts the bitterness and lets the fruit shine, so you get all the benefits of leafy greens without feeling like you’re drinking sludge.
Table of contents
Ingredients You’ll Need
This kale smoothie looks (and tastes) like something from a fancy juice bar, , but the secret’s out: you can make this at home with simple ingredients you can find at most grocery stores. Here’s what you’ll need to blend it up:
- Kale: Fresh curly kale or lacinato kale (also called dinosaur or Tuscan kale) adds an earthy base and bright green color. Look for crisp leaves in the produce section without yellowing or wilting.
- Orange: This adds natural sweetness and a boost of vitamin C. Pick up a fresh orange from the produce aisle (any variety works, but organic is best!).
- Pineapple: Frozen pineapple gives the smoothie a bright, tropical flavor and helps create that frosty texture. If you’re using fresh pineapple instead, check out my quick guide on how to cut pineapple for easy prep!
- Mango: Frozen mango adds body and mellow sweetness, helping round out the flavor of the kale. If using fresh mango, here’s a simple guide on how to cut a mango.
- Chia seeds: A tablespoon adds healthy fats, fiber, and thickness to your smoothie. Look for chia seeds in the baking or natural foods aisle.
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How to Make a Kale Smoothie
Making a kale smoothie is as simple as blend, sip, repeat. Here’s exactly how I do it to get that perfectly balanced texture every time:
- Wash and de-stem the kale leaves, peel your orange, and measure out the frozen pineapple and mango.
- Pour the water into your blender base. Starting with liquid helps blend the greens evenly.
- Add the kale and blend until smooth, scraping down the sides if needed.
- Toss in the orange slices, frozen pineapple, frozen mango, and chia seeds.
- Start on low speed and gradually increase to high. Blend for about 45–60 seconds or until the mixture is completely smooth.
- Give it a quick sip—if it’s too thick, add a splash more water. Pour into your favorite glass and enjoy immediately!
Why I Remove Kale Stems
The stem of kale is the most bitter part of the kale—strip the stems by pulling the leaves off with your hands, or lay the leaf flat and use a knife to slice the stem out. This results in a tastier kale smoothie.
Recipe Tips
- Kale is tougher than spinach, so give your blender a little extra blend time to break it down completely or invest in a high-powered blender, like a Vitamix.
- Kale smoothies taste best right after blending, but you can refrigerate leftovers in an airtight jar for up to 24 hours.
- Add in extra banana or honey if you need additional sweetness to mask the kale taste
- Add in veggies like frozen cauliflower, spinach and sweet potato for additional nutrients.
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Recipe Swaps and Add-Ins
One of my favorite things about this kale smoothie is how easy it is to customize. You can keep the tropical vibe or switch things up based on what you already have on hand:
- Liquid base: Swap water for coconut water to boost natural sweetness, or use unsweetened almond milk or coconut milk for a slightly creamier blend. Check out the best almond milk brands to use.
- Fruit options: No pineapple? Frozen peaches, pears or extra mango bring that same bright, tangy sweetness.
- Protein boost: For a more filling smoothie, add a scoop of my homemade protein powder, Greek yogurt, peanut butter, or a tablespoon of one of homemade almond butter to make it more filling.
- Seeds and superfood boost: Chia adds thickness, but flax seeds, hemp seeds, fresh ginger root or a pinch of spirulina work well, too.
- Sweeteners: If your fruit isn’t fully ripe, blend in a date or a small drizzle of maple syrup.
Dietary Adjustments & Substitutions
Need to swap an ingredient or accommodate a food allergy? Click the button below for tailored suggestions just for you:
Kale Nutrition Spotlight
Kale is one of the most nutrient-dense foods on the planet. It’s loaded with vitamins A, C, and K, plus fiber, calcium and antioxidants that support your immune system and digestion. Even a small handful adds a powerful nutritional boost to your day, and it’s a great way to sneak more greens into your diet without feeling like you’re eating a salad.
More Kale Smoothies You’ll Love
If you’re loving the bright, refreshing flavor of this simple kale smoothie, here are a few more kale smoothie blends that bring tropical vibes:
- Mango Kale Smoothie blends sweet mango and hearty kale for a smooth tropical drink.
- Kale Citrus Smoothie mixes zesty orange and grapefruit with kale for a bright, tangy sip.
- Kale Banana Smoothie gives you a creamy, dessert-like texture with potassium-rich banana.
- Pineapple Green Smoothie is tropical and tangy, balancing sweet pineapple with hearty kale for the ultimate feel-good sip.
If you make this kale smoothie, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Tropical Kale Smoothie
Ingredients
- 1 cup kale
- ½ cup water
- 1 orange peeled
- ½ cup pineapple frozen
- ½ cup mango frozen
- 1 tablespoon chia seeds
Instructions
- Blend kale, orange and water until smooth.
- Add remaining fruit and blend again.
Helpful Tools
Notes
- Prep ahead: Wash and trim your kale the night before to save time in the morning.
- Blending tip: For a smoother texture, blend the kale and liquid first before adding fruit.
- Adjust sweetness: You can sweeten your smoothie naturally with a Medjool date, half a banana, or a drizzle of honey (if not strictly vegan).
- Massage your kale. A quick 30-second rub with a few drops of lemon juice or oil helps soften the leaves and reduce bitterness.
Nutrition
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Leave a review for a chance to win signed copies of my cookbooks!Common Questions
Yes, absolutely! Raw kale is safe to eat and blends beautifully into smoothies. It’s packed with fiber, antioxidants, and vitamins A, C, and K. Just make sure to remove the thick stems and blend it well for a smoother texture. If you’re sensitive to kale’s bitterness, try baby kale or massage the leaves briefly before blending.
Kale pairs best with naturally sweet and juicy ingredients that balance its earthy flavor. Think mango, pineapple, banana, apple, or citrus fruits like orange or grapefruit. For extra creaminess, you can add avocado, chia seeds, or almond milk.
Yes, a smoothie with kale can be a healthy daily habit as long as you enjoy them as part of a balanced diet. Kale is rich in nutrients and antioxidants that support detoxification and immune health.
Just vary your greens (like spinach or romaine) every few days to keep your diet balanced and avoid too much of one specific nutrient.
Tropical fruits like mango, pineapple, and banana are kale’s best friends, they naturally sweeten its bold flavor. Citrus fruits such as oranges, lemons, or limes also brighten the taste, while apples and grapes add a crisp, refreshing touch.
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!