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Feeding kids is hard. I’ll be the first to admit that! Every day three meals and more snacks are given to tiny people that always seem to want something different, even if they specifically asked for a certain food that you then gave them. I’m sharing the top smoothie recipes for kids as well as how to share them with your little (or not so little) ones in fun, helpful ways.
What kid doesn’t want to drink a vibrant, pink strawberry banana smoothie or a chocolate delight like a chocolate peanut butter smoothie?!
As a mom with young kids, I struggled with what to feed my family. I wanted them to eat healthy, yet I wasn’t eating healthy myself. I wanted them to have a good relationship with food, but I didn’t. Thankfully, I realized we could learn together how to fuel our bodies and make it fun.
Once I learned about green smoothies, my whole world changed. Here was something that tasted good and was good for me! I immediately started blending smoothies #familystyle, and we all got in on the leafy green action.
Smoothie Recipes for Kids
The first step to getting your kids on the smoothie train is collaboration. Make it fun! Go through the smoothies for kids list below and let your kid choose the smoothie they want to blend. Figure out what ingredients you have then shop together (if possible) for what you still need. Have your kids pick up the fruits and veggies and put them in your cart, then blend them together!
Smoothies are wonderful ways to get kids involved in the kitchen because the measurements don’t have to be precise. Let them see, feel and even taste what foods go into the blender and talk about the different textures and flavors you add. Here are the top kid-friendly smoothie recipes to get you started.
Breakfast Smoothies for Kids
The above list is a way to start helping your kid drink a daily smoothie and sneak more fruits and veggies into their diet. I want to talk specifically about breakfast smoothies. While smoothies contain sugar solely from fruits, sometimes there can be a lot of sugar in an all-fruit smoothie.
When I’m making a breakfast smoothie for myself or my kids, I try to always add three things: protein, healthy fat and leafy greens. You can add these to any smoothie you want, and they will do a few things:
- Help your kid stay full longer with no mid-morning crash!
- Help your kid’s body process the natural fruit sugar and turn it into long-lasting energy.
- Add even more fiber to their smoothie to help with digestion.
Smoothies are so easy to make and adding these three things to a breakfast smoothie, or any smoothie really, will help curb hunger, provide usable energy and stop any sugar crash in its tracks.
Tips for Kid-Friendly Smoothies
I’ve learned a few tricks of the trade when it comes to getting my kids excited about eating a variety of foods, and now that Jackson is a teenager with a love for cooking I see how all this work is paying off!
He’s playing with flavor combos and exploring ingredients and I couldn’t be more proud as his mama. Here’s how I involve my kids in food and smoothie-making:
- No ‘hiding’ ingredients in their smoothies! That’s not helpful for anyone and doesn’t really help them develop tastes for things like leafy greens in the future.
- Let them choose one fruit or veggie to add to their smoothie. When we grocery shop, I love letting each kid pick out a new piece of produce to explore.
- Kids can help make smoothies! Let them scoop, measure and explore the ingredients before blending that smoothie. That helps expose them to the flavors and textures they will be sipping.
- Start simple. There’s no need for some elaborate creation when you first start smoothies. Stick to your favorite produce and blend that first. Stick to the 1-1-2 method for a single serving or the 2-2-3 method for a double serving of smoothie to get a good blend every time.
Here’s a video of my daughter Clare and her friend making their own smoothie creation, in their own unique way. It’s adorable and a helpful way to empower kids to make their own smoothies.
Smoothies for Kids FAQs
Yes! Use whole food, plant-based ingredients and avoid juices and added sweetener. Use leafy greens for extra fiber and to help your child’s body break down the natural fruit sugar.
I started smoothies for my kids when they were little. Get them on board early and often so they can see this is part of your daily habits and can be part of theirs, too. If you’ve got babies trying table food for the first time, talk to their pediatrician about the right time to introduce homemade smoothies.
I typically avoid using fruit juice as the liquid in my smoothies and stick to water or unsweetened plant milk to avoid unnecessary sugar. I also avoid added sweeteners. Fruit is sweet enough on its own, there’s no need to add extra!
Healthy Recipes for the Whole Family
Since my family eats dinner together, I’m always trying to make 1 meal that the whole family can enjoy. I often lean toward meals that are build-your-own in nature, so each person can add their favorite toppings and sauces, and we can all enjoy the food.
The Rawk the Year: Meal Planner has been a big part of my successful family dinners, as I know each week has great ideas for meals, as well as snacks and smoothies. It also gives me the freedom to swap meals around to fit our ever-changing schedule. My kids even have a say in what recipes we pick, so I know I’m making food they’ll eat.
What are some favorite smoothies in your house? Leave a comment and let me know which recipes sound good to you, or what your kid wants to make this week.
I definitely notice a difference when my toddler helps make smoothies vs me just making it for her.
Same here, Olivia! But it’s so nice that they get to help and learn how to make better choices when it comes to the ingredients in their foods!
This worked out great with the carrots my toddler just pulled from our garden. Love a ‘treat’ that is 100% real food.
Aww! Love it when the whole family helps!
Love how these smoothies are a fun way to get my kiddos to eat things they wouldn’t otherwise. Thank you for your tip about having them choose things they’d like to try and taking ownership of their eating experience. Game changer!
Definitely a game changer, Marie!
I wasn’t sure about the cauliflower but it totally works! My daughter loves it. Thank you! 🙂
Frozen cauliflower is totally a hidden gem in smoothies! Along with being so good for us, it makes smoothies extra creamy! I add it to my smoothies all the time. 🙂
Getting my kids hooked on green smoothies has opened the door for them trying so many other healthy foods! Thank you!
Awesome, Amanda! So glad we could help you get your kids started on such a great healthy food journey.
Just started my daughter on smoothies; can’t wait to try this tomorrow!
She’s going to love it!
This one is such a winner. LOVE
Totally agree!!
Cauliflower in a smoothie? I have to try this one! Is there anything cauliflower can’t do?!
I know, right?! Cauliflower rawks. 😀
WOW!! I never knew cauliflower could be so good in a smoothie!
Sneaky good!
Could I use the same ingredients and just make a smoothie I can drink?
Definitely! You will just want to add a liquid base to get it to smoothie texture.
I have been scared to add cauliflower to my smoothies, but this recipe was AMAZING! I literally couldn’t tase the cauliflower BUT I enjoyed the extra creaminess and substance. Def making this again and will prob add even more cauliflower now that I’m not scared of it. Haha.
I really love this one and I’m always trying to eat more cruciferous vegetables so it’s a win-win!
Can smoothie bowls be used as regular smoothie recipes?
They definitely can, Deb! Just make sure to add a liquid base (for this recipe, I’d choose water or coconut water). Happy blending!
Can I just buy frozen cauliflower from the freezer section and use that?
Hi Jodi,
You definitely can! 🙂
The cauliflower and carrot smoothie bowl sounds interesting, but I’m confused. The prep time includes 3 minutes of cooking time but I see no reference to cooking.
Hi Cindy,
Sorry for any confusion. That just refers to the time it will take to blend everything up. Unfortunately our recipe generator doesn’t have “blend time” as an option, so we have to use “cook time” for the time being.