Smoothies For Kids – Health Benefits And Recipes

Smoothie Recipes For Kids Pictures

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Your kid’s diet should have fruits and veggies for complete nutrition. But when he does not eat them in their solid form, you might want to consider smoothies.

A smoothie is a finely blended juice made of raw vegetables, fruits, and dairy products like milk or yogurt. Smoothies can also be 100% fruit, and free of dairy products. What makes a smoothie appealing to children is the creamy texture it gets due to its ingredients. Smoothies for kids are healthy and easy to make and can be had any time of the day. You can serve them during breakfast or as evening snacks.

Homemade Or Packaged Smoothies?

The popularity of smoothies has encouraged businesses to come up with ready-to-go smoothies in different flavors. Dr. Smoothie, Tio Gazpacho, Suja, Happy Planet, Happy Monkey, and Innocent Smoothie For Kids are among the most popular smoothie brands in the market today. While it is okay to pick one of these packs, homemade smoothies from fresh fruits and vegetables are always better.

When buying a ready-to-go smoothie, make sure that you read the labels thoroughly to know what is in them. Pick smoothies made from low-fat dairy products and ones that have no added sugar content, to reduce the risk of obesity in kids.

Tips To Make Healthy Smoothies Appealing For Kids

Kids who are fussy about food will always find fault with it. No matter how tasty or appealing the food is, they will refuse to eat it. If you want to ensure that your kids are hooked to healthy smoothies, here are a few tricks you can use.

          • When you are introducing your kids to smoothies, make sure the ingredients are to their liking. If they love chocolate, make a chocolate flavored smoothie with a dash of fruit.
          • Make the idea of smoothies exciting – get your children involved in the process. Let them make smoothies with fruits of their choice, on the condition that they will drink it. Guide them to make sure that the smoothie they make is edible.
          • You are lucky if your child likes eating vegetables. Otherwise, you can disguise the tastes of vegetables with fruits or dairy products like cream or yogurt. For example, if you want to add broccoli or spinach to the smoothie, you can add a strawberry, banana, or grapefruit to give it a sweet and tangy flavor.
          • To make smoothies fun during summer, you can make Popsicles from them.

Healthy Smoothie Recipes For Kids You Should Try

MomJunction has compiled a list of tasty vegetable and fruit smoothie recipes that your kids will love.

Green Smoothies For Kids

Made from dark green vegetables and leafy vegetables, these smoothies are packed with essential nutrients.

1. Kale Banana Smoothie

Combine the goodness of banana and spinach with this smoothie recipe for your kids.

Kale Banana Smoothie For Kids With Pictures

Image: iStock

You Will Need:

          • 2 cups chopped kale
          • 1 banana
          • 1 teaspoon flax seeds
          • ½ cup unsweetened soy milk
          • 1 teaspoon maple syrup

How To Make:

          1. Ground the flax seeds in a blender.
          2. Add the banana, chopped kale, maple syrup, and soy milk to the blender and blend for two minutes.
          3. Serve fresh.

Preparation Time: 5 Minutes
Servings: 1
Nutritional Value: calories – 311, carbohydrates – 56.6g, protein – 12.2g, fat – 7.3g, cholesterol – 0mg

[ Read: Milkshake Recipes For Kids ]

2. Spinach Apple Smoothie

If your kids hate spinach, disguise its flavor with apple and banana with this recipe.

 Spinach Apple Smoothiea For Kids With Pictures

Image: Shutterstock

You Will Need:

          • 1 cup chopped spinach leaves
          • 1 ripe banana
          • 1/2 apple, peeled and chopped
          • 1 cup grapes, preferably seedless
          • 1 tub vanilla yogurt

How To:

          1. Slice the banana (without peel) and remove the seeds from the grapes, if any.
          2. Put the banana, chopped spinach leaves, grapes, yogurt, and apple in a blender and blend for two minutes, or until you achieve a smooth mixture.
          3. Serve fresh.

Preparation Time: 10 Minutes
Servings: 2
Nutritional Value: calories – 205, carbohydrates – 45g, protein – 6.1mg, fat – 1.9g, cholesterol -4mg

3. Honeydew Melon Cucumber Smoothie

Our personal favorite, a lean green smoothie your teenager will love.

Honeydew Melon Cucumber Smoothie For Kids With Pictures

Image: Shutterstock

You Will Need:

          • 1 honeydew melon
          • 1 cup green grapes, preferably seedless
          • 1 cucumber peeled and diced
          • 1/4 cup mint leaves

How To:

          1. Peel the honeydew melon, remove the seeds and dice it.
          2. Add the melon cubes, green grapes, cucumber pieces and mint leaves to a blender and blend for a minute.
          3. Serve fresh.

Preparation Time: 10 Minutes
Servings: 4
Nutritional Value: calories – 86, carbohydrates – 21.2g, protein – 1.6g, fat – 0.5g, cholesterol – 0mg

4. Spinach and Kale Smoothie

When your children refuse to eat dark green or leafy vegetables, get them to drink it! Here’s a recipe for a healthy, yet tasty, green smoothie for kids.

Spinach and Kale Smoothie Recipes For Kids With Pictures

Image: Shutterstock

You Will Need:

          • 2 cups chopped spinach leaves
          • 1 tablespoon peanut butter
          • 1 kale leaf
          • I sliced banana, frozen or fresh
          • 1 cup almond milk

How To:

          1. Wash the spinach and kale leaves and chop them.
          2. Add the spinach and kale leaves, almond milk, and peanut butter to a blender and puree them for a minute, or until you have a smooth mixture.
          3. Add the banana and blend for another 30 seconds, or until you get the desired consistency.
          4. Serve fresh.

Preparation Time: 10 Minutes
Servings: 1
Nutritional Value: calories – 325, carbohydrates – 46.1g, protein – 10mg, fat – 13.9g, cholesterol -0mg

Breakfast Smoothies For Kids

A smoothie is an excellent choice of breakfast because it is easy to prepare and is packed with nutrients that your child needs.

5. Papaya Smoothie

Papaya is rich in Vitamins A and C, and minerals like potassium, calcium, and magnesium. The fruit also has a lot of fiber and antioxidants that can help your kids stay healthy.

Papaya Smoothie Recipes For Kids With Pictures

Image: iStock

You Will Need:

          • 1 papaya, peeled and diced
          • 1 cup low-fat yogurt
          • 1/2 cup pineapple chunks
          • 1 teaspoon coconut extract
          • 1 teaspoon flax seed
          • Crushed ice

How To:

          1. Peel the papaya and dice it.
          2. Add the papaya pieces, pineapple chunks, yogurt, coconut extract, flax seed, and ice to a blender and blend them for a minute, or until you have a smooth mixture.
          3. You can add water for consistency and blend again for a few seconds.
          4. Serve fresh.

Preparation Time: 10 Minutes
Servings: 1
Nutritional Value: calories – 299, carbohydrates – 64g, protein – 13g, fat – 1.5g, cholesterol – 0mg

[ Read: Healthy Breakfast Ideas For Kids ]

6. Creamy Date Smoothie

Dates are sweet, low in sodium and rich in dietary fiber. They are filled with minerals like potassium, magnesium, and zinc, along with Vitamins A, K, riboflavin, folate, thiamin and niacin.

Creamy Date Smoothie Recipes For Kids With Pictures

Image: Shutterstock

You Will Need:

          • 1/3 cup halved or pitted dates
          • 3/4 cup milk
          • 1/2 cup crushed ice

How To:

          1. Blend the dates and milk for a minute.
          2. Add crushed ice and blend for another 30 seconds.
          3. Serve fresh.

Preparation Time: 10 Minutes
Servings: 1
Nutritional Value: calories – 270, carbohydrates – 51g, protein – 7g, fat – 6g, cholesterol – 18mg

7. Very Berry Smoothie

Loaded with antioxidants, this smoothie is a yummy breakfast option for your kid.

Very Berry Smoothie Recipes For Kids With Pictures

Image: iStock

You Will Need:

          • 1 cup fresh or frozen berries – strawberries, raspberries, blueberries
          • 1 cup low fat yogurt
          • 2 small bananas
          • 1/2 cup crushed ice

How To:

          1. Blend the berries, yogurt, sliced bananas, and ice for a minute, or until you get the desired consistency.
          2. Serve fresh.

Preparation Time: 5 Minutes
Servings: 4
Nutritional Value: calories – 151.2, carbohydrates – 31.3g, protein – 5g, fat – 1.7g, cholesterol – 3.7mg

Fruit Smoothies For Kids

8. Green Grape Smoothie

Grapes are rich in Vitamin C and antioxidants. Their sweet, something tangy, taste can add flavor to the green smoothie. Here’s how to make one of the best grape smoothies for kids.

Green Grape Smoothie Recipe For Kids With Pictures

Image: IStock

You Will Need:

          • 2 cups of grapes, preferably seedless
          • 1 banana, frozen or fresh
          • Handful of Italian parsley
          • 1 cup spinach leaves
          • 1/2 cup of low-fat milk or water

How To:

          1. Wash the spinach and grapes properly.
          2. Slice the banana and remove the seeds from the grapes, if any.
          3. Blend all the ingredients to the desired consistency and serve.

Preparation Time: 10 Minutes
Servings: 1
Nutritional Value: calories – 351, carbohydrates – 92.1g, protein – 5.9mg, fat – 1g

9. Banana Smoothie

One of the simplest fruit smoothies you can make for your kid, the banana smoothie is rich in potassium and Vitamin C.

Banana Smoothie Recipe For Kids With Pictures

Image: iStock

You Will Need:

          • 2 bananas
          • 1 cup milk, preferably low-fat
          • 2 tablespoons brown sugar
          • Water for consistency
          • Ice cubes (optional)
          • Cinnamon powder (optional)

How To:

          1. Blend banana and milk until the fruit is sliced or chopped.
          2. Add the brown sugar and water and blend again for 10 seconds.
          3. Add ice if you want and blend the mixture again for a minute.
          4. Top it with cinnamon powder and serve chilled.

You can replace regular milk with soy milk or almond milk if you want a dairy-free smoothie.

Preparation Time: 5 Minutes
Servings: 4
Nutritional Value: calories – 109, carbohydrates – 23g, protein – 2.7g, fat – 1.4g, cholesterol – 5mg

[ Read: Banana Recipes For Kids ]

10. Blueberry Smoothie

Rich in essential nutrients, blueberries are considered as the healthiest fruits today. The colorful berries have antioxidants and are also considered to play a significant role in reducing the risk of heart disease and diabetes, and in improving brain function in children. Here is a yummy blueberry smoothie recipe for your kid.

Blueberry Smoothie Recipe For Kids With Pictures

Image: Shutterstock

You Will Need:

          • 1 cup blueberries – fresh or frozen
          • 1 cup plain yogurt
          • ½ cup low-fat milk, or soy milk
          • 2 tablespoons white sugar
          • A pinch of nutmeg powder
          • ½ teaspoon vanilla extract

How To:

          1. Wash the blueberries and blend them with yogurt and milk for a minute to form a smooth mixture.
          2. Add nutmeg powder, sugar, and water and blend until the desired consistency is achieved.
          3. Serve fresh.

Preparation Time: 5 Minutes
Servings: 2
Nutritional Value: calories – 211, carbohydrates – 35.5g, protein – 9.5g, fat – 3.9g, cholesterol – 14mg

11. Strawberry Smoothie

Another simple, healthy fruit smoothie that your kids will love is the strawberry smoothie. Here’s how you make it.

Strawberry Smoothies For Kids With Pictures

Image: Shutterstock

You Will Need:

          • 8 strawberries or frozen strawberries
          • 1/2 cup milk
          • 1/2 cup plain yogurt
          • 3 tablespoons sugar
          • 2 teaspoons vanilla extract
          • Ice cubes

How To:

          1. Thaw the strawberries if they are frozen.
          2. Add the berries, milk, sugar, and vanilla extract to a blender and blend them until you get a smooth, frothy mixture.
          3. Add ice cubes and blend for another 30 seconds.
          4. Serve fresh.

Preparation Time: 6 Minutes
Servings: 2
Nutritional Value: calories – 160, carbohydrates – 30.3g, protein – 5.6g, fat – 1.1g, cholesterol -5mg

[ Read: Strawberry Recipes For Kids ]

12. Kiwi Apple Smoothie

Apples are rich in Vitamin C and dietary fiber, while kiwis have the goodness of Vitamin E, potassium, folate, and Vitamin C. An apple kiwi smoothie is one delicious drink your kids will not refuse.

Kiwi Apple Smoothies For Kids With Pictures

Image: iStock

You Will Need:

          • 1 apple, chopped
          • 1 sliced banana
          • 2 peeled kiwis
          • 1 ¼ cup milk
          • 2 teaspoons chia seeds
          • 1 teaspoon maca powder
          • Ice cubes

How To:

          1. Add the chopped or shredded apple, banana, kiwi, milk, and chia seed to the blender and blend them for a minute, or until the desired consistency has been achieved.
          2. Add maca powder and ice cubes and blend again for a few seconds.
          3. Serve Fresh.

Preparation Time: 10 Minutes
Servings: 1
Nutritional Value: calories – 232, carbohydrates – 44.1g, protein – 7.6g, fat – 4.5g, cholesterol – 12mg

13. Peach Strawberry Smoothie

Peaches are sweet, but they are low in calories and rich in Vitamin A, beta-carotene, and Vitamin C, among other nutrients.

Peach Strawberry Smoothies For Kids With Pictures

Image: iStock

You Will Need:

          • 2 cups frozen strawberries
          • 11/2 cup frozen peaches
          • ½ frozen banana, peeled and sliced
          • 1 cup coconut milk
          • 1 to 2 tablespoons maple syrup
          • 1/2 cup water

How To:

          1. Put all the ingredients in a blender and blend them until you get the desired consistency.
          2. Serve fresh.

Preparation Time: 10 Minutes
Servings: 2
Nutritional Value: calories – 390, carbohydrates – 52g, protein – 4g, fat – 21g

[ Read: Fruit Salad Recipes For Kids ]

14. Pumpkin Banana Smoothie

Pumpkin is rich in Vitamins E, B6, Thiamin, Niacin and Folate. It also has a good amount of minerals like Iron, Phosphorous and Magnesium that the body needs.

Pumpkin Banana Smoothies For Kids With Pictures

Image: iStock

You Will Need:

          • 1 cup pumpkin puree
          • 1 banana, sliced
          • 1 cup milk
          • 2 tablespoons brown sugar
          • 1/4 teaspoon cinnamon powder
          • 1/4 teaspoon vanilla extract

How To:

          1. Spoon out the pumpkin puree and freeze it overnight (approximately 8 hours)
          2. Take the frozen pumpkin puree and all come down to room temperature
          3. Add the pumpkin puree, milk, sliced banana, brown sugar, cinnamon and vanilla extract in a blender
          4. Blend them until you get a creamy liquid
          5. Serve fresh

Preparation Time: 8 Hours 15 Minutes
Servings: 2
Nutritional Value: calories – 209, carbohydrates – 42.7g, protein – 6g, fat – 2.9g, cholesterol -10mg

15. Avocado Smoothie

Avocados have a mildly creamy, nutty, and sweet taste when they are fully ripe. Rich in Vitamins K and C, they can be used to make smoothies for kids. Here’s an avocado smoothie recipe for you.

Avocado Smoothies For Kids With Pictures

Image: iStock

You Will Need:

          • 1 ripe avocado
          • 1cup milk, preferably cold
          • 1/2 cup yogurt
          • Vanilla extract for taste
          • 1 teaspoon honey for taste
          • Ice cubes

How To:

          1. Dice the avocado.
          2. Add the avocados, milk, yogurt, honey, and vanilla extract in a blender jar.
          3. Blend the ingredients into a creamy liquid.
          4. Serve fresh.

Preparation Time: 5 Minutes
Servings: 2
Nutritional Value: calories – 370, carbohydrates – 48.7g, protein – 9.2g, fat – 17.9g, cholesterol -13mg

Fruit And Vegetable Smoothie Recipes For Kids

16. Beetroot Blueberry Smoothie

Beetroot is rich in iron, magnesium, and Vitamin C. Also a good source of dietary fiber, beetroot makes an excellent ingredient for a smoothie.

Beetroot Blueberry Smoothies For Kids With Pictures

Image: iStock

You Will Need:

          • 2 beetroots, peeled and diced or grated
          • 1 apple, peeled and diced
          • 50g blueberry
          • 1 tablespoon grated ginger
          • Water

How To:

          1. Add the beetroot, apple, blueberries, and grated ginger to a blender and puree till you get a smooth mixture.
          2. Add water to adjust consistency and blend again for 20 seconds.
          3. Serve fresh.

Preparation Time: 10 Minutes
Servings: 1
Nutritional Value: calories – 88, carbohydrates – 19g, protein – 2g, fat – 0g

17. Orange Carrot Smoothie

Carrots are rich in Vitamin A, Vitamin B6, and dietary fiber, while oranges supply Vitamin C.

Combine the two power-packed ingredients to make the delicious orange carrot smoothie.

Orange Carrot Smoothies For Kids With Pictures

Image: iStock

You Will Need:

          • 2 oranges, peeled and seeded
          • 1/2 cup diced carrots
          • 3 tablespoons cashews
          • 2 tablespoons goji berries
          • 1 cup coconut water
          • Ice cubes

How To:

          1. Blend the oranges, grated carrot, cashews, goji berries, and coconut water for a minute.
          2. Add ice cubes and blend again for a few seconds.
          3. Serve immediately.

Preparation Time: 10 Minutes
Servings: 2
Nutritional Value: calories – 254, carbohydrates – 46g, protein – 4g, fat – 7g

Protein Smoothies For Kids

18. Banana And Almond Butter Protein Smoothie

Proteins are the building blocks of our body. Give your kids the goodness of protein with this smoothie.

Banana And Almond Butter Protein Smoothie For Kids

Image: iStock

You Will Need:

          • 1 banana
          • 1 cup almond milk
          • 2 tablespoons almond butter
          • 3 tablespoons chocolate flavored protein powder
          • Ice cubes
          • Water

How To:

          1. Peel the banana and slice it.
          2. Blend the banana slices, strawberries, protein powder, almonds, water, and ice cubes to the desired consistency.
          3. Serve fresh.

Preparation Time: 5 Minutes
Servings: 1
Nutritional Value: calories – 402, carbohydrates – 37g, protein – 19g, fat – 22g, cholesterol -0mg

19. Peanut Butter and Jelly Smoothie

If your kid loves peanut butter and jelly sandwiches, he will love this smoothie. This smoothie is rich in protein and a great energizer.

Peanut Butter and Jelly Smoothies For Kids With Pictures

Image: iStock

You Will Need:

2 tablespoons peanut butter
2 tablespoons blackberry jelly
2 cups milk
1 frozen banana
2 tablespoons honey
2 teaspoons wheat germ

How To:

          1. Add all the ingredients into a blender and blend for a minute, or until you get the desired consistency is achieved.
          2. Serve fresh.

Preparation Time: 2 Minutes
Servings: 5
Nutritional Value: calories – 157, carbohydrates – 23.9g, protein – 5.4g, fat – 5.4g, cholesterol – 8mg

Chocolate Smoothies For Kids

20. Chocolate Almond Milk Smoothie

Here’s a recipe to the ultimate chocolate smoothie for your kids.

Chocolate Almond Milk Smoothie For Kids

Image: iStock

You Will Need:

          • ½ cup unsweetened almond milk or low-fat cow milk
          • ¾ cup chocolate yogurt
          • 2 tablespoons cocoa powder
          • Dark chocolate for topping
          • Ice cubes

How To:

          1. Add milk and frozen chocolate yogurt to the blender and puree them to get a smooth consistency.
          2. Add a few ice cubes and blend again for 20 seconds.
          3. Pour it into a glass and serve immediately.

Preparation Time: 5 Minutes
Servings: 1
Nutritional Value: calories – 340, carbohydrates – 64g, protein – 10g, fat – 6g, cholesterol – 23mg

[ Read: Chocolate Recipes For Kids ]

21. Peanut Butter Chocolate Smoothie

Peanuts are rich in protein and low in cholesterol.

Peanut Butter Chocolate Smoothie Recipes

Image: iStock

You Will Need:

          • ½ cup low-fat milk
          • 2 tablespoons chocolate syrup
          • 2 tablespoons peanut butter (creamy)
          • 1 sliced banana, frozen or fresh
          • 1 cup (8 ounces) low-fat vanilla yogurt

How To:

          1. Put all the ingredients into a blender and blend them until you get a smooth mixture.
          2. Serve fresh.

Preparation Time: 5 Minutes
Servings: 2
Nutritional Value: calories – 332, carbohydrates – 49.8g, protein – 12.7g, fat – 10.8g, cholesterol – 8mg

Try our recipes for healthy smoothies for kids and let us know what you think!

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  • Healthy Ager

    These look so good, can’t wait to make them for the kids!!!

  • Niharika

    Thanks Agnes for your appreciation and also for sharing your experience with us !!

  • The Urban Farmer

    Loving these simple recipes! I’m really interested in the peach-broccoli smoothie, I’m going to trick my son into eating broccoli! Thanks for the recipes.