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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’m not usually a kale fan, but this smoothie was delicious! Thank you for the instructions on how kale is much better when de-stemed and “massaged”.
I really do think it makes a difference, Pat!
I was surprised at how good this was without a banana, which I am used to using especially in a kale smoothie. It was very good!
It’s great on it’s own, yet I’ve added banana and it’s great that way too!
Although the smoothie was good, it wasn’t as filling (volume wise), and left me hungy later.
If you didn’t, def add some protein powder to make it more filling!
Yum, yum…loved the kale and chia seeds. I still added protein powder for an extra wallop of protein. Also made an extra one for my hubby…he loved it too and is in for the rest of the challenge 🙂
Now that’s one protein packed smoothie, Pamela!
I liked this one a lot. Definitely love the orange but I think I would have preferred at least half a banana in it.
Definitely try a half a banana in it next time and let me know how it turns out!
Day 3 – Very tasty smoothie, but I think I put in too much kale, as a bit sludgey…. I thought 1 leaf might equal a cup. I’ll measure from now on! Nice flavour , though….
Definitely blend the kale with the liquid first if you didn’t! It can really help break it down.
Delicious. Busy day so I prepared it in the evening. Great taste for the ending of a day.
A smoothie is good any time of the day for sure, Crystal!
Again such a green vibrant colour! Love it! Taste is very good. Consistency of a milkshake, so very nice to drink. Thank you for the recipes and the challenge!!
You’re so right, Sara. The color on this one is amazing!
Reporting on behalf of my favorite guinea pig, my husband! He LOVED this smoothie!! He said he could tell it didn’t have the banana, but it wasn’t a complaint about that, just an observation we both this is pretty cool since it’s subtle! I used lettuce again since that’s what we have on hand. Our oranges are GIGANTIC but I still added the water to keep it from being too thick for him. Thank you for this challenge, we’re really enjoying it!
Great smoothie, you can’t tell there are greens in it.
This is very similar to other tropical smoothie recipes, but has a little twist with the kale and chia seeds. I really like how the chia seeds don’t change the texture but add extra nutrients.
I totally agree!
This smoothie was tasty and I drank it for lunch.
Great taste. Enjoyed it very filling.
I forget about using chia seeds in my smoothies – thanks for the reminder!
I really enjoyed the kale in this smoothie. It is nice to try different greens besides spinach. I also liked the lightness of this smoothie. Another good one!
Kale has a very strong taste but overall it was a good smoothie.