3.2.2021

Kale Smoothie

Blend this kale smoothie to boost your energy levels, heal your digestive system and kick start your wellness journey.

kale smoothie

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.

kale smoothie recipe

What is kale?

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. Simple Green Smoothies team member Erin swore she would never drink a kale smoothie after tasting kale for the first time in 2013, yet she now grows a 4′ x 4′ plot of kale in her garden every winter.

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 ingredients

This recipe takes me back to my California roots through its tropical ingredient list: orange, pineapple, and mango. To help process the natural sugars in these fruits, I add 1 tablespoon of chia seeds per serving. 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.

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 Protein Smoothie Boost.

green smoothie recipe with kale

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:

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

Like the warm California sunshine, this tropical kale smoothie will brighten your day. Loaded with vitamins A, C, K, and calcium, you’ll be filling your body with goodness that tastes great. Using chia seeds packs a mighty punch by adding omega 3’s, omega 6’s, healthy fats and protein. 
4.7 from 120 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Smoothie
Cuisine: Plant-Based / Vegan
Servings: 1 smoothie
Calories: 243kcal
Author: Jen Hansard

Ingredients

  • 1 cup fresh kale
  • 1/2 cup water
  • 1 orange, peeled
  • 1/2 cup pineapple, frozen
  • 1/2 cup mango, frozen
  • 1 tbs chia seeds

Instructions

  • Place kale, orange and water in blender.
  • Blend until smooth.
  • Add remaining fruit and blend again.

Notes

* Use at least one frozen fruit to make your smoothie cold.
Feel free to blend in the chia seeds or sprinkle on top for a crunchy texture.

Nutrition

Calories: 243kcal | Carbohydrates: 49g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 35mg | Potassium: 843mg | Fiber: 10g | Sugar: 32g | Vitamin A: 7935IU | Vitamin C: 220mg | Calcium: 252mg | Iron: 2mg
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About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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Ratings & Comments

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171
  1. Cristina says:

    Mild orange flavour, hydrating, but I guess because I added almond milk? Along with turmeric cubes, chia seeds, protein powder snd coconut oil and some coconut water post run breakfast meal replacement smoothie

    • Simple Green Smoothies says:

      Hi Cristina! The addition of all those lovely meal-making ingredients can def tamp down the orange flavor in this smoothie. Keeping smoothies to a formula of 2 cups of leafy greens, 2 cups of liquid, and 3 cups of fruit per each 2 serving smoothie is a great way to go. Also, if you’re a fan of essential oils, try adding one drop of a high quality food-grade orange oil next time you give this a blend. Enjoy!

  2. Emily says:

    This one was pretty good. “It tastes like the color green.” Said my 10 year old. It tastes like sweet grass, but we all liked it.

  3. Kim says:

    One of my favorite kale recipes!

  4. Amanda says:

    My garden is overflowing with kale, guess I know what I’m blending today!

  5. Erin says:

    Had all the ingredients for this recipe + fresh kale, and it was fun! A little sweet, so I added avocado, and it was perfect.

  6. Valerie says:

    Would you suggest using regular kale or lacinato kale? Is their any nutrionak difference or just in taste? I’m just starting out because I’ve only used spinach in the past. Thank you

    • Simple Green Smoothies says:

      Awesome question Valerie! Curly kale (the regular kale we all see in the store) and Lacinato kale (or ‘dinosaur kale’) are similar nutritionally, so either is fine to use. The main diff will be in taste – curly kale is more earthy and peppery, while dinosaur kale is a bit sweeter.

  7. Evelyn says:

    delicious – so fresh and flavourful

  8. Patty says:

    I LOVE kale in my smoothies and all of these recipes are delicious!

  9. Nora Long says:

    This one tops my favorite and must do again list, soooo good!

  10. Jessica says:

    I will always say yes to tropical flavors!

  11. Julie says:

    Good smoothie. Nice to try some different combinations then what I usually make. I also add one or more of chia seed, hemp seed or ground flax seed. I also add a protein powder to make these my breakfast. Prefer to use some frozen fruit to make it cold and sometimes avocado for a nice fat, smooth, thicker addition.

  12. andrea rumble says:

    kale and mango lover over here so perfect comb….

  13. Rebecca Starkey says:

    Solo creamy good!

  14. Karina says:

    Very good!

  15. Sara says:

    This is a delicious smoothie!! So perfect for a hot summer day! I added a scoop of protein powder to make this a meal replacement and it was yummy!! Give it a try!

  16. Mary B says:

    Love this one. So refreshing!

  17. Bonnie Primm says:

    This made my TOP 5!! Loved it!

  18. Andrea says:

    Yum! Perfect for a hot day! I like the combo of mango, pineapple and orange. Very refreshing!

  19. Sarah says:

    This is one of my favorite smoothies. It is perfect for a hot summer day!

  20. April R Eckert says:

    First time chia seed user here. I was reluctant but you have won me over. This was so good!

    • SGS Rawkstar Jess says:

      Chia seeds are def one of our favorite smoothie boosts!

  21. Annette says:

    I love any tropical smoothie and this one is a favorite. I often swap spinach for kale if it’s what I have on hand. The sweetness of pineapple is good. I don’t always add chia seeds. Today I added plant protein and made it a meal.

  22. Youlanda Jennings says:

    The Tropical Kale smoothie was great, I added chia seeds, flea seeds and collagen in it.

  23. Azizah Hanif says:

    i loved this smoothies ❤️

  24. Jenn L says:

    Nice and tropical! With a little bit of protein powder, it made a nice breakfast before going kayaking.

  25. Clara says:

    I loved this smoothie! Definitely added to my favorites list! So tropical….all I needed was a umbrella straw and a beach chair! Yummy!!!

  26. Eri says:

    I found this smoothie is similar to Citrus Vegan. It has fresh tropical flavors!

  27. Holly P. says:

    This was really good! I might do 1/2 spinach + 1/2 kale next time. The kale is a little strong for my taste….but the kids both loved it with all kale.

  28. Hilde Johansen says:

    Yummy. Added some lime though

  29. Taylor Gonzalez says:

    I love this smoothie, it was so delicious. And I like the fact that all the ingredients are plant-based and are non-dairy. Most days I have some issues with my digestion in the morning but this morning when I had smoothies I felt great!

  30. Jessie says:

    Soooo good! I loved this smoothie. The orange, pineapple, mango trio was delicious. I might add some coconut oil when I make this smoothie again to add to the tropical flavor.

  31. Elle Wood says:

    I opted for spinach instead of kale. Kale is very expensive in Alberta, while spinach is more affordable. This smoothie is one of my new favourites. I added the chia seeds while the smoothie was about midway blended.

  32. Samantha says:

    This was very refreshing! I used a spinach-kale blend. I will definitely make this one again!

  33. Adele Restrepo says:

    This smoothie is super tasty. I did not add chia seeds as this is not on the 10 day challenge, but I bet that would make it even better!

  34. Jennetta T says:

    I liked it! Definitely gaining a taste for kale! Loved the sweeetness of the other fruit instead of banana! Excellent!

  35. Kira Swaggerty says:

    Delicious! I like the taste of kale but the pineapple and mango disguised the kale completely. My kids enjoyed this smoothie!

  36. Andre L says:

    Day 7 – Tropical Kale. Tasted a bit grassy. Normally would be fine for me, but my gut is a little finicky after my long run. Simple Green Smoothies #simplegreensmoothies

  37. Jalisa S says:

    I usually get a smoothie similar to this at Tropical Smoothie. Now I can get it at home for a fraction of the cost! This recipes is my second favorite.

  38. Dawn says:

    Absolutely refreshing and tropical! Forgot the chia seeds. Will certainly have again!

  39. Christina says:

    Love ❤️ Kale tropical very refreshing and enjoyed the chia seeds super yummy

  40. Meagan says:

    I turned this smoothie into tropi-kale heat and it is such a winner. Love love love it! Sweeter than what I normally go with so maybe that’s why I like the little kick of spice.

  41. Betsy Spinosa says:

    I think this is one of my favorite! So fresh! Specially to share with my husband today celebrating Father’s Day

  42. Tam Tam says:

    After chowing down at our family’s Fathers Day barbecue, it was refreshing to have a nice smoothie to reset for the evening. I felt like I was on an island with this smoothie, it had a nice balance of sweetness but I think I’ll stick to frozen fruit on this one. Also if the orange is not blended with kale, I believe it makes it too frothy.

  43. Sophia Allison says:

    Loved this too, and will be added to my fav list for future

  44. Trudy Richardson says:

    This smoothie was awesome. It made me feel like I was sitting on the beach in a tropical island. Nice and refreshing. I did not even taste the Kale because the orange, pineapple, and mango was so pleasant. I went out on the deck and acted as if I was on a foreign beach. Awesome.

  45. Cindy Savage says:

    Tropical Kale Smoothie…. perfect for the Summer Solstice ☀️My husband and I love this smoothie…

  46. Deanna Brandau says:

    I like kale. I had so much spinach that I swapped it for kale today. And I added banana and protein powder to make a meal and add red fresh basil. It was my second fav so far. I like the mixture of these smoothies. They are easy to make and ingredients seem to work really well for flavors.

  47. Kimberly S Robinson says:

    This is my favorite smoothie to date. It is wasn’t too sweet, and the kale wasn’t noticeable. I enjoyed drinking it so much, I was surprised (and a bit sad) when it was finished. If I had enough ingredients, I would’ve made another.

  48. Bonnie Primm says:

    This smoothie looks good, tastes good and makes me feel good!!! I ❤️❤️❤️ It!

  49. Jennifer A. says:

    A tropical treat that was enjoyed on my hike today!

  50. Susan says:

    Loved this smoothie with pineapple.

  51. Julie Quinn says:

    This is good but not my favorite. Still not getting the kale blended enough for my taste. I have a Ninja Smart Screen Blender DUO with FreshVac which has done well with everything else, but not so much with the kale. Or maybe I just don’t like kale. LOL. My oranges were a little small and I only had 2 so that could have been part of the issue. I think I will make this again with spinach and see if I like it better. With all that said, it is very refreshing and even though it is chunky, I am just sucking it down. 🙂

    • SGS Rawkstar Jess says:

      Julie, I have two recommendations (if you aren’t already doing them 🙂 ): 1. Make sure you remove the stems from the kale before blending and 2. Blend the kale and liquid base first, then add the rest of the ingredients and blend again. Oh, and lastly, if you are still not having luck, try using baby kale. It should blend into your smoothie much better.

  52. Laura says:

    Really tasty! Nice and refreshing!

  53. Laura peters says:

    This was such a great smoothie! It will be a regular. Much loved by my son too. I caught myself begging him not to drink it all

  54. Anita says:

    I have had this smoothie before and it is soo good. Always a go-to smoothie.

  55. Kathy Overstreet says:

    OMG, this is by far the best of the best!!!!!! Love this smoothie – it will be part of my daily rotation forever!!!!! 🙂

  56. Jess says:

    Pretty good!!

  57. Pam Izzo says:

    Love the taste of this smoothie but much sweeter than I usually make mine. I added some cauliflower rice as my ‘wild’ bingo item.

  58. Rovey says:

    Love the mango and pineapple pineapple together. This is a good drink on this hot weather.

  59. Marilynn Hession says:

    That was great! I just finished it.

  60. Deborah says:

    This one seems to get tastier the longer it sits in my glass, which is hard, but doable. I used spinach as I do not like kale and my orange wasn’t very juicy so I do not think I am getting the full citrusy taste. But I will blend again.

  61. Dora Suarez says:

    This was delicious. A keeper in my smoothie collection. Very refreshing.

  62. Shelley says:

    Day 7…
    I really like this tropical Kale smoothie. I could not taste any kale at all. This one is a keeper for me.

  63. Celine Wilson Light says:

    Why do the mango and pineapple have * next to them? I can’t seem to find the corresponding * note??

    • SGS Rawkstar Jess says:

      Whoops! Sorry about that, Celine. 🙂 The * means we prefer to use frozen pineapple and mango (instead of fresh) to make our smoothie creamy and cold.

  64. Mady.whitehouse says:

    I am dealing with Bladder Cancer and in general I need the ingredients to support this and healthy weight loss. Is this possible on this program??

    • SGS Rawkstar Jess says:

      Mady, I’m sorry to hear you are dealing with bladder cancer. Many people believe a plant-based diet has numerous health benefits but you will want to speak with your oncologist and other health care providers regarding your diet. You and they know what will be best for you and your body.

  65. JoAn says:

    Love kale green smoothies. Chia not-so-much.

  66. KARTIK BHATIA says:

    Very high sugar content

  67. Alissabeth says:

    So yummy! Citrusy and refreshing. I added some plant based protein to it and it made it creamy.

  68. Margaet says:

    Morning go smoothly with a prepped green smoothie! ❤️

  69. Jean says:

    I enjoyed this smoothie with its citrus taste, very refreshing!

  70. Raquel Galindo says:

    Love the flavor that the kale gave to the smoothie.

  71. Rach m says:

    Couldn’t even tell it had kale. Great morning starter.

  72. Phyllis Lipford says:

    The burst of orange in the Kalifornia Sunshine was a pleasant yummy surprise!

  73. Amanda says:

    We had all the ingredients, so I made it and served with breakfast. The kids loved it! Yum!

  74. Clare Skinner says:

    Loved this one it was like having a refreshing sweet treat for breakfast.

    • SGS Rawkstar Carissa says:

      Yum!!! It’s crazy to think that this is healthy for you!!

  75. Katie Gehrke says:

    just the right blend of sweet, with a little tang from the kale….very good!!!

  76. Holly T says:

    Very good and refreshing! My toddler son has been drinking smoothies with me and he loves this one! I love that we are both getting our veggies and fruit in without really knowing/tasting them. Veggies have never tasted so good!!

  77. Paula says:

    I liked this one, but found it very sweet – maybe because I used spinach instead of kale.

    • SGS Rawkstar Carissa says:

      That might be the case! You could always add in less fruit and more greens if you prefer too!

  78. Tanya says:

    I don’t love kale, but substituting spinach makes this delicious!

  79. Bernadette says:

    This smoothie is so yummy had it fro breakfast.

  80. Julia says:

    This is better than I expected. I like the tropical vibe. Will keep pushing to love the kale too!

  81. Shelli Boer says:

    The Kalifornia Sunshine is fabulous, I love the orange and pineapple together! skipped the chia seed and added in some vegan protein powder. Love that I can make this at home and bring it to work for my breakfast, keeps me satisfied until lunch.

    • SGS Rawkstar Carissa says:

      What a great way to make this your own. Thank you for sharing, Shelli!

  82. Sandi O'Donnell says:

    One of my favs!

  83. Phyllis M Longwell says:

    Loved it. Kale is one of my favorites.

  84. Julie S. says:

    I used orange juice instead of an orange & it was yummy!

  85. Chelsea Younk says:

    I’m a day behind, but my day 1 smoothies was great! Love SGS’s creative recipes and ways to keep ‘healthy’ exciting 🙂

  86. Bridget Zweber says:

    I love all of your smoothie recipies! Its full of fruit and healthy liquid and no sweeteners! Thank you

  87. Chelsea Younk says:

    I’m a day behind, but my day 1 smoothie was great! Love SGS’s creative recipes and ways to keep healthy exciting 🙂

    • SGS Rawkstar Carissa says:

      No worries about being a day behind! The fact that you started is a big win!!!

  88. Tina says:

    I couldn’t find any pineapple, so I used twice as much mango. Not bad.

  89. Patty Dailey says:

    I’m LOVING this smoothie start to my day!!

  90. Sandra says:

    Delicious . I love kale with tropical fruits! It’s such a bright energetic smoothie!

  91. Elizabeth says:

    Love this smoothie! So refreshing and smooth!

  92. Rebekah says:

    Another delicious smoothie!

  93. Emily says:

    A delicious and bright smoothie to start the day! ☀️

  94. Marianne says:

    This is definitely one of my favourite green smoothies. I couldn’t get any fresh kale, so I used one of the portions that I put in the freezer when (much to my surprise) I managed to get hold of some last month in a local supermarket here in Crete (Greece).

    • SGS Rawkstar Carissa says:

      That is awesome you stored some in your freezer so you could make this smoothie!

  95. Cindy Gehman says:

    Love this smoothie! So refreshing!

  96. Laura Allison says:

    This one is one of my favorites so far!

  97. DIANA WILSON says:

    Today’s smoothie is great. I was a little worried about the chia seeds, but it was better than I thought.

    • SGS Rawkstar Carissa says:

      That’s one of the reasons we love these challenges because it gets you to try new things you might not have before!

  98. Dana Neumann says:

    This is definitely a tropical taste, it’s one of my faves! Mango for the win!

  99. Cheri says:

    excellent!

  100. AnnMarie Gomes says:

    Scrumptious! Great start to the day.

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