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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
Did you make this recipe?
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.
Very good. I added a couple chunks of banana just for a little more sweetness.
Banana is a great way to sweeten this one up, Sherri!
This one tasted pretty good, but I wasn’t able to get the texture to really be as smooth as others. It felt thick and a little grainy. That being said, it felt good to be getting my greens in and kale can be a little bitter on its own, so the other ingredients masked that very well.
The kale can definitely make it more grainy than the others with spinach!
I like a little banana for some sweetness in my smoothie.
You can definitely add a little banana to this to sweeten it up!
This smoothie is very refreshing. A little different than island smoothie but every bit as good! Thank you for all the great smoothie recipes.
So glad you enjoyed this one, Debbie!
I found kale to be heavier than spinach.
It definitely heavier/heartier than spinach!
Wasn’t going to let day 3 pass me by w/o enjoying my smoothie. Had to work & then drive to out of town conference, no time to make my smoothie for breakfast, so I’m now having it for dinner in my hotel room!… Another delicious smoothie!
Glad nothing can stop you from your smoothie, Nichole!
This was great less sweet or my tastebuds have changed .
You’re right, Susan. The sweetness in this one is a little lower due to the kale!
Kale brought a change of flavor and lowered the sweetness level. We enjoyed this.
Kale brought a change of flavor and lowered the sweetness level. Very filling and as usual tasty!
The kale definitely helps balance out the sweetness in this one!
Kale is too bitter for me I’m a smoothie; it was okay, but not one of my favorites
Try using coconut water instead of water. It should improve the taste.
Kale in a smoothie def isn’t for everyone. Next time you could do half kale/half spinach or just full spinach!
This was and A+ in taste! Using baby kale made preparing a little easier and I recommend that. And, as usual, I added fresh ginger for the zing. This smoothie definitely felt like a complete meal.
Baby kale can definitely make things easier!
Excellent blend of flavours. Bright and zingy in colour and taste. I’ll make this again. I used half mandarin and half orange because that’s what I had on hand.
Sounds like it turned out great, Marilla!
Simple ingredients, but lots of flavor! I did not taste the kale, which made it more enjoyable.
That’s great to hear, Brenda!
I’ve always used curly kale in my smoothies but I wanted to use what the recipe called for in the lacinato kale.
I love lacinato kale for my salad and wasn’t sure how it would taste in a smoothie.
Soooo it was very green tasting but it wasn’t bad! I like the earthy taste so I enjoyed it. The oranges helped! My other family members were not so happy! lol. Next time I’ll add some dates to sweeten it a lil. Day 3…check!
Dates would be great to sweeten this up, Leeanna!
Not a fan of this one.
If you’re not a kale person, this one can definitely be very different! Totally understand!
I didn’t use mango or pineapple, an I switched out kale for baby spinach, but I did use a whole lemon and the rest of the ingredients, and wow was. the good, I am saving this recipe in my smoothie box my kids bought me for my birthday.
Sounds like a great spin on this one, Laura!