Easy Smoothie Recipes You and Your Kid Will LOVE

There’s nothing more important to your child’s growth and development than making sure they eat a well-balanced diet daily. That means introducing them to a wide variety of fruits, vegetables, and other healthy nutrients at an early age – only then will their mind and body have the fuel they need to thrive. 

It sounds simple, but is it? 

For some kids, yes. But for others, not so much. 

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If your child falls into that second category, don’t worry – it’s more common than you think, and you’re not alone! In fact, most kids will show a reluctance to eat fruits and veggies at some point in their childhood. 

That’s where a delicious smoothie comes into play. 

After all, it’s nothing more than a healthy milkshake. 

It’s normal for kids to avoid eating fruits and vegetables, but that doesn’t mean we should stop trying to encourage them to eat healthy – it just means we need to get creative, and smoothie is the perfect way!

Are Smoothies Healthy for Children? 

First off, let’s make sure we’re on the same page about the difference between a smoothie and juice. 

Smoothies are blended beverages made from whole fruits and vegetables – fiber and all – while juices are beverages made from the liquid that is extracted (or pressed) from fruits and vegetables (no fiber).

Juicing can be extremely dangerous for your child when consumed in large amounts – especially considering how concentrated it is with vitamins and minerals. And while smoothies are less of a risk for children, parents still need to monitor what’s being put (and how much is being put) into the smoothie. 

The main thing you want to pay attention to is the sugar content – which is usually high in a smoothie.

With that said, smoothies can be a great way to encourage your child to consume the necessary fruits and vegetables while following the recommended dietary guidelines set forth by the USDA – especially if your child is a picky eater. By masking it with other healthy foods, they won’t even know they’re eating it!

15 Smoothie Recipes to Enjoy With Your Child

Smoothies are a great way for children to enjoy a delicious and nutritious treat that’s both fun to make and delightful to drink. And since there are so many different smoothie recipes, the opportunities are endless.

You know what they say – there’s a smoothie out there for everyone!

Of course, it’s not just about the nutrition. Trying new smoothie recipes is the perfect bonding experience between a parent and their child. It’s moments like these that you’ll remember for the rest of your life. 

And it’ll help your child build healthy eating habits – which is always a plus. 

So, what are the best smoothie recipes for children? 

That’s a good question – and it’s something you’ll have to figure out with your child, since they’ll have their own preferences and palettes. Don’t worry – I’ll share 15 of my favorite smoothie recipes below!

15. Mixed Berry Blast Smoothie

Ingredients: one banana, three cups frozen mixed berries (strawberry, blueberry, raspberry), ½ cup vanilla yogurt, and 1-¼ cup milk

Believe it or not, berries are some of the most nutritious foods you can eat – including strawberries and blueberries – which are good sources of potassium, magnesium, vitamins C and K, fiber, and prebiotics.

Aim for one cup of berries daily. “On average, people who eat more berries seem to live a little bit longer,” said Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health. 

14. Tropical Paradise Smoothie

Ingredients: one banana, one cup mangoes, one cup coconut milk, and one cup pineapple chunks

Mangoes are especially high in Vitamin A and Vitamin C – making them a great choice to improve the heart, skin, eyes, digestive system, and immune system. They also contain a high dose of antioxidants.

Speaking of Vitamin C, which is one of the most prominent antioxidants in the body, pineapples are an excellent source of Vitamin C. It’s also a good source of Manganes, which can help metabolism. 

13. Green Goblin Smoothie

Ingredients: ½ cup coconut water, ½ frozen banana, ½ cup frozen pineapple, one cup grapes, and two cups loosely packed baby spinach

Spinach is one of the least-liked foods among kids, but you can change their perspective with this smoothie. It has enough spinach to give your child what you need, but not so much that it’s overpowering.

Consuming spinach provides the body with much-needed iron, calcium, and Vitamin K – all of which are essential to our growth and development. It’s also packed with antioxidants, iron, folate, and potassium.

12. Orange Dreamsicle Smoothie

Ingredients: one orange, ½ banana, ½ cup crushed ice, ½ cup plain Greek yogurt, ¼ cup almond milk, and two tablespoons flax seed

Oranges, rich in vitamin C, are pivotal in supporting a child’s immune system – helping to protect against colds, flu, and other illnesses. They’re also rich in antioxidants (cell damage) and fiber (digestive health). 

If you want to add healthy fats to your smoothie, try adding flax seeds to the recipe. They also contain high amounts of protein, fiber, Manganese, Magnesium, Thiamine, Phosphorus, and much more. 

11. Cucu Melon Smoothie 

Ingredients: ¼ cup milk, one cup green grapes, 1-½ cup cantaloupe, ½ cucumber, one cup honeydew melon, ½ lime, one cup ice cube

Cantaloupe and honeydew melon are packed with essential vitamins and minerals, notably vitamins C and A, which are crucial for immune function, skin health, and vision. They also have a high water count.

Speaking of water, cucumbers are composed of over 95% water, making them exceptionally hydrating food sources that play vital roles in temperature regulation, nutrient transportation, and waste elimination.

10. Apple Pie Smoothie

Ingredients: one apple, one banana, ¼ cup oats, ¼ cup frozen cauliflower, one tablespoon hemp seeds, ⅛ teaspoon cinnamon, one pinch cloves, one pinch nutmeg, one cup milk, ½ cup ice, one tablespoon honey

You know what they say – an apple a day keeps the doctor away. But did you know you can increase those benefits by combining that apple with other ingredients to form the perfect morning smoothie? 

Most kids already eat apples on a regular basis – or, at the very least, drink apple juice – so introducing them to an apple smoothie is fairly easy. Adding cauliflower increases Vitamins C and K, and folate. 

9. Bunny’s Delight Smoothie

Ingredients: one cup milk, 1-¼ cup frozen mangoes, ½ cup cooked and cooled carrots, one tablespoon hemp seeds, ¼ cup vanilla Greek yogurt

Carrots contain high levels of beta-carotene, a precursor to Vitamin A. This is especially important in growing children because Vitamin A supports eye health and prevents vision-related problems. 

I like to use cooked and cooled carrots, but you can combine the carrots with your favorite type of milk (dairy or nondairy), mangoes to add a little extra flavor, and hemp seeds to increase protein intake. 

8. Creamy Watermelon Smoothie

Ingredients: three cups diced watermelon, one cup frozen strawberries, ½ cup vanilla Greek yogurt, ½ tablespoon honey, ½ cup almond milk, ¼ cup mint leaves

Watermelon is approximately 92% water, making this an extremely hydrating smoothie for those warm summer days – I mean, let’s be honest, who doesn’t love a good watermelon when it’s hot and humid? 

I like to pair watermelon with strawberries and vanilla yogurt, but you can also pair it with pineapple, peach, mango, cherries, pomegranate, and sweet red grapes. The honey acts like a natural sweetener.

7. Chocolate Peanut Butter Smoothie

Ingredients: one banana, one cup almond milk, two tablespoons cocoa, one tablespoon peanut butter, ¼ cup ice

This is one of the most basic, yet popular smoothies for children of all ages. The chocolate flavor will draw in any child, but you can pair it with nutritious ingredients to make it a more healthy option for your child. 

Because of the peanut butter, this smoothie is a great way to introduce protein into your child’s daily diet. The banana gives it extra flavor, but also delivers potassium, Vitamin B6, Vitamin C, and antioxidants. 

6. Peach Fuzz Smoothie

Ingredients: two cups frozen peaches, one banana, ½ cup plain Greek yogurt, one cup nondairy milk, one teaspoon maple syrup, ½ cup ice

The antioxidants present in peaches, such as beta-carotene and vitamin E, protect cells from damage by neutralizing harmful free radicals, potentially reducing the risk of chronic diseases later in life.

Of course, peaches are also rich in Vitamins A, C, K, niacin, folate, iron, choline, zinc, copper, potassium, and phosphorus. I like to add maple syrup to help soften the bitterness of the fruit, but don’t add a lot!

5. Strawberry Shortcake Smoothie

Ingredients: ¾ cup ripe strawberries, ¼ cup shortbread, ½ cup milk, ½ cup plain Greek yogurt, two tablespoons honey, two tablespoons vanilla, ½ cup ice

Who doesn’t love strawberry shortcake? It’s a personal favorite dessert of mine, and one of my go-to smoothie recipes – no matter how old you are. Just go easy on the shortbread, since it’s high in fat. 

When combined with ingredients like Greek yogurt or milk, the smoothie also provides a good source of calcium and protein, which are essential for the growth and development of strong bones and muscles. 

4. Blueberry Muffin Smoothie

Ingredients: ½ cup milk, 4-6 oz vanilla Greek yogurt, ½ cup frozen blueberries, ½ frozen banana, ¼ cup oats, ¼ teaspoon lemon zest, and ½ cup ice cubes

This smoothie combines the natural sweetness of blueberries with the wholesome goodness of oats, milk, or yogurt, and potentially a touch of vanilla or cinnamon to achieve that muffin-like flavor we all enjoy. 

After you blend it, you’ll have a beautiful purple smoothie that kids find difficult to resist. The blueberries are already rich in fiber, Vitamin C, and Vitamin K, but the lemon zest adds even more Vitamin C.

3. Avocado-Orange Smoothie

Ingredients: ½ frozen banana, one peeled orange, ½ ripe avocado, one cup baby spinach, and 1-½ cups vanilla almond milk

This smoothie brings together the creamy, rich texture of avocado with the sweet, tangy flavor of orange, creating a beverage that’s both delicious and packed with health benefits suitable for growing children.

Avocados are a nutritional powerhouse, providing healthy fats – particularly monounsaturated fats – which are essential for brain development and function. Meanwhile, the oranges improve immune health.

2. Pear Ginger Smoothie

Ingredients: two pears, two cups spinach, one tablespoon chia seeds, ½ teaspoon minced ginger, ⅛ teaspoon ground cinnamon, and 1-½ cups almond milk

One key benefit of pears is their high fiber content, which is crucial for maintaining a healthy digestive system, preventing constipation, and promoting regular bowel movements in children and adults. 

Ginger is known to help alleviate nausea, making it a useful remedy for motion sickness or stomach upset in children. It also provides an extra zesty kick to your kid’s smoothie – which adds to the flavor profile.

1. Blueberry Pomegranate Smoothie

Ingredients: two cups frozen blueberries, one cup frozen raspberries, one cup pomegranate juice, one cup spinach, two tablespoons chia seeds, and one tablespoon lime juice

Pomegranates are known for their anti-inflammatory and antioxidant properties, which help the body fend off free radicals and reduce inflammation. They’re also a quality source of Vitamin C and Vitamin K. 

Moreover, the natural sugars found in blueberries and pomegranates make a smoothie sweet enough to appeal to kids without the need for added sugars, offering a healthier alternative to sugary beverages. 

Smoothies Shouldn’t Replace Whole Food

Smoothies can offer a convenient and appealing way to add a variety of fruits and vegetables to your child’s daily diet, which is especially helpful for picky eaters who tend to avoid certain healthy nutrients. 

With that said, smoothies shouldn’t be seen as a replacement for whole food. 

And parents should still encourage their children to eat whole fruits and veggies.

Instead, use smoothies as a way to introduce certain foods to your child’s diet. One way to ease the transition from smoothie to whole food is to use whole fruits and veggies as a topping on the smoothie. 

For example, you can cut strawberries into tiny pieces and sprinkle them on top of the smoothie or top the smoothie with granola and whole blueberries, making it more of a parfait-type smoothie experience. 

If you’d like to share some of your personal favorite smoothie recipes for children, feel free to join the conversation in your online community – where one mother is looking for fun and healthy suggestions. You can join that conversation by clicking here. 

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At the end of the day, it’s important to make note of what your child likes, what they don’t like, and what they can tolerate. If they like strawberries, encourage them to eat it whole. If they don’t like blueberries, find an alternative. And if they can tolerate carrots to a certain degree, then add it to a delicious smoothie.