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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.
I was a little worried I wouldn’t like this one but I did!! It was creamy and had a great pop of flavor. I would make it again.
Glad this one surprised you, Denise!
Another winner. I did add a banana for extra creaminess.
Banana is always a good addition, Kim!
I usually put banana in smoothies and this one didn’t have any, but it was still so creamy and delicious. Definitely good!
Glad you liked it, even without banana, Michelle!
Wasn’t bad. I love a kale salad but I didn’t care for it in the smoothie.
You can definitely swap out the kale for another leafy green, Holly!
Very citrus forward! Since this smoothie does not include a banana, the citrus shines! I was afraid the kale might have a stronger flavor than spinach, but I really could not tell a difference. Green sunshine in a glass!
Yayy! Glad this one surprised you Laura!
So good….kale is hard sometimes
Oranges, lemons and limes, have become a new addition to my smoothies. They really help bring up the vitamin C content along with a lot of other ingredients. This recipe is delicious and great for an immunity kick!
This is one of my favorite fruit combos when I’m feeling like something tropical. I also love what the chia seed does to the consistency when I blend it with the greens and liquid before adding the frozen fruit. I did find that if I use frozen pineapple and mango then I should not freeze the orange too or it is more difficult to blend.
Good
Yum! My husband called it soothing. Kale never tasted so good
This was my favorite so far!
Did not use mango, not a fan, but used the rest and it was really good. Liked the addition of the chia seeds. Need to remember to do that in other somoothies!
This was delicious! I love the tropical flavor, I never think to add oranges to my smoothies, but with a Blendtec blender it blends up nice and smooth. I did substitute peaches for the mango due to an allergy.
I absolutely love this smoothie. I didn’t think I was going to like it but wow!
I liked this smoothie. The kale was not overpowering. Would make this again.
This really does taste *tropical and is a great blend for introducing Kale to your smoothies. It blends nicely and tastes sweet but not too sweet.
Favorite so far