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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.
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!