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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 prefer my smoothies to be less sweet and thicker. I added avocado and cinnamon.
Avocado is a great addition to this one, Randi!
Somehow kale is like fuel to me, Its a pity that you can only have it from october until february. I couldn‘d get any pineaple and it was still delicous
Kale is definitely a superfood, Claudia!
Kaleidoscope Bliss: A Nutrient-Packed Kale Smoothie with a Tropical Twist!
This kale smoothie, bursting with the vibrant flavors of orange, pineapple, mango, and the added crunch of chia seeds, is a true masterpiece. It’s not just a drink; it’s an experience—a delightful kaleidoscope of flavors and textures that tantalize the taste buds and leave you craving more.
The star of this concoction is undoubtedly the kale. Its earthy notes blend seamlessly with the tropical sweetness of fresh oranges, tangy pineapples, and luscious mangoes. The combination creates a harmonious balance that is both refreshing and invigorating. The kale, packed with vitamins K, A, and C, adds a nutritious punch, making this smoothie a powerhouse of antioxidants and essential nutrients.
What sets this smoothie apart is the ingenious addition of chia seeds. These tiny powerhouses are not only a great source of omega-3 fatty acids but also lend a delightful crunch to every sip. As you enjoy the smooth, velvety texture of the blended fruits, the chia seeds provide a satisfying contrast, elevating the overall drinking experience.
The freshness of the ingredients shines through in every mouthful. You can almost taste the sunshine in the sweet tang of the oranges, the tropical paradise in the juicy pineapples, and the velvety richness of ripe mangoes. It’s like taking a tropical vacation in a glass, transporting you to a beachside paradise with each sip.
In addition to its heavenly taste, this kale smoothie is incredibly easy to prepare. With just a handful of ingredients and a good blender, you can whip up this nutritious delight in minutes.
This kale, orange, pineapple, mango, and chia seed smoothie is a true revelation for your taste buds and your overall well-being. It’s a testament to the fact that healthy eating can be an indulgent experience. So, if you’re in search of a refreshing, nutrient-packed smoothie that transports you to a tropical paradise with every sip, look no further. Prepare to be enchanted by this kaleidoscope of flavors that will leave you refreshed, revitalized, and craving more. Cheers to day 3 of the green smoothie challenge!
I can count on you to give the most in depth review, Tara and I’m here for it!!
the kale made it a bit more fibrous compared to the others. Maybe I could have blended more or I could use spinach next time.
Hi Justin! You can definitely use spinach next time if it’s too “kale-y”!
This Kale Smoothie is a delicious powerhouse of goodness! I blended the heck out of the kale and even after adding the homemade protein powder at the end (that already includes the chia seeds), I’ve got a very smooth smoothie as a satisfying lunch. I only need to pretend to chew. Great flavor with the fruit combo. Hooray for Day 3. Go Green!
“Powerhouse of goodness” is the best description of this I’ve heard yet, JuJu!
Not my favorite but I definitely didn’t hate it. It was a bit thin and heavy on the kale taste. Those negatives could probably be remedied by actually using the proper measuring tools. I won’t be adding to my rotation but it wasn’t terrible.
Hi Diane! If it’s too “kale-y” for ya, just swap it out with spinach!
I liked it! Had a half of very small avocado and added that too. Creamy and smooth!
Half an avocado would definitely make this one creamy, Robin!
thick and delicious, which surprised me without any banana in it. Yummy.
I love banana in a smoothie, yet this one definitely works without it!
Definitely more earthy undertones with kale than spinach but I love that! Pineapple, mango and orange bring a yummy sweetness to this!
SO glad you liked the kale in this one, Cathy!
Great way to boost your energy in the morning before a workout and tastes great!
Definitely an energy boost in this one, Aubrie!
Really good! Can’t taste the kale at all. Honestly, there aren’t many smoothies that I don’t like..,!
So glad you liked it, Kathleen!
I really like this smoothie. It feels extra healthy, but filling. I did not have enough pineapple so I added some blueberries.
Oohh I bet the blueberries were great in this one, Melissa!
Kale? What kale? The tropical goodness takes over in this one.
Hah! Love that, Sherri!
This one was pretty good and refreshing! The kale has a stronger flavor which can impact the overall flavor of the smoothie, and I tend to like the ones with spinach better, but it is nice to try other recipes without bananas.
You can definitely use spinach if you prefer, Sara!
I didn’t care for this one. I think it was kale. Next time I’ll try it will spinach instead.
Definitely try it with spinach next time, I think you’ll like it better if the kale wasn’t for you!
I had stopped using perfect measurements for smoothies for a while and I’m really enjoying the PERFECT consistency with using measurements again!!! So much thicker and creamier. I enjoy the taste change of the kale! So happy to be drinking green smoothies daily again!!!
So glad you enjoyed the kale in this one, Alanna!