15 Healthy Smoothie Recipes for Kids

Smoothies are a refreshing and versatile cold beverage with a thick, creamy consistency, typically made by blending a combination of raw vegetables, fruits, nuts, milk, yogurt, ice cream, or virtually any ingredient of your choice. They are not only delicious but also highly customizable, making them a popular choice for health-conscious individuals and those seeking a quick, nutritious snack or meal replacement (1). One particularly delightful variation is the children’s smoothie, which often incorporates kid-friendly flavors like bananas, strawberries, and a touch of honey to create a tasty treat that appeals to younger palates.

Homemade vs Packaged Smoothies – Which is Better for Your Child?

Anything homemade is always a healthier and safer option since you know exactly what has gone into the smoothie just prepared. Ready-to-go smoothies may be too sweet or tend to have hidden preservatives. It is necessary to read the nutritional content of the purchased smoothie to know what ingredients have been added and their proportions.

The best part about preparing a homemade smoothie is that it can be customized and creative. You can also involve your child in the smoothie-making process where they could help decide on choosing healthy ingredients. It also is a fantastic way to beat the heat.

Tips for Preparing Healthy Smoothies at Home

Kids tend to get fussy about food. But who can say no to a smoothie? To ensure that your child gets all the essential nutrients, this magical drink is your solution (2). Here are some creative tips to make your child look forward to having them.

• While introducing smoothies to your children make sure you add all their favourite ingredients like chocolate or ice-cream. You can sneak in a couple of fruits.
• Instead of adding sweeteners like sugar, let the combination of fruits be the natural sweeteners like a ripe banana, it’s pretty sweet.
• Preparing a smoothie can be an exciting process. Get your kids to create a smoothie by letting them decide on the ingredients. They would look forward to drinking what they prepared.
• Incorporate seasonal fruits since they aren’t grown all year round like mangoes, watermelons and strawberries to name a few.
• Even though the smoothie is delicious but having a pale-colored drink, your child might not find it appealing. So instead, focus on adding the proportions of ingredients in such a way that leaves you with a bright and attractive coloured smoothie. Kids find that appealing.
• Every time you prepare a smoothie, try to add a new ingredient. It adds a new flavour to the drink.
• If your child doesn’t like eating vegetables, here’s what you can do. Vegetables like spinach and broccoli are mild in flavour. You can further add sweet and tangy fruits like strawberries, bananas or oranges. They wouldn’t even guess there are vegetables in there.

Delicious Smoothie Recipes for Kids

Making an interesting combination of smoothies for children is easy! Kids can be in charge of pressing the buttons of the blender and choosing their own combination of ingredients. If your children are much older, give them the opportunity to prepare their very own smoothie by themselves.

We have compiled 15 delicious ideas on different kinds of nutritious smoothies for kids along with the recipes.

Green Smoothies

This gorgeous bright green drink is packed with richness of green leafy vegetables and fresh fruits. Try out these super simple recipes.

1. Spinach Apple Smoothie

Raw spinach contains higher amounts of vitamin C, it protects against heart diseases, repairs and regenerates tissues, and supports a healthy immune system (3).

Green apples are loaded with antioxidants, which can prevent various forms of cancer.

What you will need

• 1 cup chopped spinach leaves
• 1 ripe banana (4)
• 1/2 apple, peeled and chopped
• 1 cup grapes (seedless)
• 1 cup yoghurt

How to make

• Slice the bananas and apples into smaller pieces. Remove seeds from grapes if any.
• Transfer the chopped fruits and spinach leaves and yoghurt into a blender. Blend the mix till it turns into a smooth, thick liquid. Serve fresh.

2. Strawberry Banana Green Smoothie

Bananas serve as a powerhouse of potassium, calcium, magnesium etc. If your child is anaemic, this is a good source of iron. Since it’s a high fibre food, it’s really good for the heart.

Strawberries help in proper brain function, rich in antioxidants, improves the immune system and prevents various types of cancer.

The green element is spinach. Since it is bland in flavour, your kids would never guess there’s spinach added to the smoothie. This vegetable gives that rich green colour to the drink. Kids need to be tricked sometimes.

What you will need

• 1 cup spinach
• ½ cup strawberries
• 1 banana
• 1 cup milk

How to make

• Chop the spinach, strawberries and banana into small pieces.
• Transfer the chopped fruits and spinach leaves and milk in a blender. Blend it until it turns into a smooth, thick liquid. Serve fresh.

3. Kiwi Spinach Green Smoothie

Kiwi is a tangy and sweet fruit that kids love, and it’s packed with vitamin C to keep them healthy and energized. Spinach adds a boost of iron and vitamins without changing the flavor, making it a sneaky way to get greens into their diet!

What you will need

• 1 cup fresh spinach leaves
• 1 kiwi (peeled and chopped)
• 1/2 ripe banana
• 1/2 cup green grapes (seedless)
• 1 cup vanilla yogurt (or plain yogurt with a drizzle of honey)
• 1/2 cup orange juice (or apple juice for extra sweetness)

How to make

• Peel and chop the kiwi, banana, and grapes into small pieces.
• Toss the spinach, fruits, yogurt, and juice into a blender.
• Blend until smooth and creamy. Pour into a fun cup or add a colorful straw to make it extra exciting for kids!

Breakfast Smoothies

The moment children wake up; they know exactly what they want for breakfast. Starting your child’s day with their requested smoothie could be fulfilling as a parent.

1. Berry Cherry

Cherries contain beta-carotene which is an excellent source of vision, immunity and overall health. Bananas are rich in antioxidants and potassium.

What you will need

• ¼ cup Horlicks
• ½ cup cherries (deseeded)
• 1 cup milk
• ½ a banana
• Fresh cherries for garnish

How to make

• Put everything in the blender and blend until it is of smooth consistency. Serve chilled with fresh cherries.

2. Apple Cinnamon Shake

Cinnamon is a special spice since it helps fight bacteria and fungus infection. Green apples are known to be rich in antioxidants, prevents diabetes and asthma, high on fibre etc.

What you will need

• 2 tablespoon Horlicks
• 3/4^th cup milk
• ½ a green apple chopped
• 1 teaspoon cinnamon powder
• 1 scoop of vanilla ice-cream

How to make

• Boil the cinnamon powder into a 3/4^th cup water until the water subsides to 1/4^th cup.
• Blend in the Horlicks and ¼ cup of milk. Gradually add the apple pieces, vanilla ice-cream, cinnamon mixture and the remaining milk and blend well. Serve chilled.

3. Chocolate Oatmeal Smoothie

Oats are a fantastic source of fiber, keeping kids full and focused during the day. Combined with the rich flavor of cocoa and the creaminess of milk, this smoothie feels like a dessert but is packed with nutrients to kickstart their day.

What you will need

• 1/4 cup rolled oats
• 1 tablespoon cocoa powder (unsweetened)
• 1 cup milk (or any milk alternative)
• 1/2 ripe banana
• 1 teaspoon honey (optional)
• A handful of ice cubes

How to make

• Add the rolled oats to the blender and pulse until they turn into a fine powder.
• Toss in the cocoa powder, banana, milk, honey (if using), and ice cubes.
• Blend until smooth and creamy. Serve in a fun glass with a sprinkle of cocoa powder on top for an extra touch of yum!

Fruit and Vegetable Smoothie

This kind of smoothie is perfect for fussy kids. They have no clue there are vegetables hidden in their smoothie.

1. Orange Carrot Smoothie

Oranges are a rich source of Vitamin C and carrots Vitamin A delightful combination that takes care of your skin and eyes.

What you will need

• 4 fresh oranges
• 2 cups ice.
• 1 boiled carrot
• 1-2 tablespoons honey
• 1 teaspoon vanilla extract

How to make

• Squeeze the pulp and juice of the oranges.
• Boil and cool the carrot. Boiling and softening it helps blend well into a smoothie mixture.
• Add all the ingredients in a blender and serve chilled.

2. Beetroot Pomegranate Banana Smoothie

This baby pink coloured smoothie is packed with antioxidants. Beetroots boost immunity, rich in vitamin C and fibre. The antioxidants in pomegranate protect cells from damage, reduce inflammation etc.

What you will need

• 1 banana
• 1/4 cup chopped cooked beetroot
• 2 dried figs ( Can soak the figs in hot water)
• 1/2 cup pomegranate seeds
• water as per requirement

How to make

• Mix everything in a blender until you get a smooth mixture. Serve immediately.

3. Spinach Pineapple Smoothie

Spinach is a powerhouse of iron and vitamins, while pineapple adds a tropical sweetness and is rich in vitamin C and bromelain, which aids digestion. This smoothie is a delicious way to sneak greens into your child’s diet!

What you will need

• 1 cup fresh spinach leaves
• 1 cup pineapple chunks (fresh or frozen)
• 1/2 ripe banana
• 1/2 cup coconut water (or plain water)
• 1 teaspoon honey (optional, for extra sweetness)
• A handful of ice cubes

How to make

• Chop the pineapple and banana into smaller pieces.
• Add the spinach, pineapple, banana, coconut water, honey (if using), and ice cubes to a blender.
• Blend until smooth and creamy. Serve immediately in a fun glass with a pineapple slice garnish for a tropical twist!

Protein Smoothies

Proteins are essential for any age group since it’s involved in muscle building, tissue repair and taking care of the immune system. This smoothie is an ideal fuel for a child that’s on-the-go most of the time.

1. Pineapple Coconut Milk Smoothie

Not only are they unique tasking tropical fruits; pineapples have the ability to cure cough and colds, reduce inflammation, boost the immune and respiratory system, the list goes on. Coconuts, on the other hand, are an excellent source of hydration. It improves blood cholesterol, promotes healthy bones and teeth etc.

What you will need

• 1/4 cup uncooked rolled oats
• 1 teaspoon chia seeds
• 1 cup unsweetened coconut milk
• 1/4 cup yoghurt
• 1 cup frozen, fresh, or canned pineapple pieces
• 1/2 teaspoon vanilla extract
• 1 to 2 teaspoons honey or another sweetener

How to make

• Blend the chia seeds and oats to get a powdery mixture.
• Add coconut milk, yoghurt and pineapple pieces and continue to blend.
• Once you get a thick consistency, keep it in the refrigerator for at least four to five hours to soften the oats. Shake well before drinking.

2. Chocolate Peanut Butter and Milk

Peanut butter and milk along with chia seeds are packed with proteins. This smoothie tastes completely of peanut butter.

What you will need

• 1 cup milk
• 2 tablespoons peanut butter
• 1 to 2 tablespoons cocoa powder
• 1 to 2 tablespoons honey
• 1 tablespoon chia seeds

How to make

• Blend the chia seeds, peanut butter, cocoa powder, honey and milk until it forms a thick liquid. Serve chilled.

3. Mango Turmeric Protein Smoothie

Mangoes are not only delicious but also packed with vitamins like vitamin C, which boosts immunity. Turmeric has powerful anti-inflammatory properties, making this smoothie a great anti-inflammatory and immune-boosting option.

What you will need

• 1 cup frozen mango chunks
• 1/2 teaspoon ground turmeric
• 1 scoop vanilla protein powder
• 1/2 cup coconut water or any preferred liquid
• 1 tablespoon chia seeds
• 1/2 teaspoon ginger (optional)
• 1 teaspoon honey or another sweetener

How to make

• Blend the frozen mango chunks, turmeric, protein powder, chia seeds, ginger (optional), and coconut water until smooth.
• Add sweetener to taste, and blend again.
• Serve chilled and enjoy the tropical, anti-inflammatory goodness!

Chocolate Smoothies

Did you know that chocolate can give you healthier skin? The cocoa present in chocolate can fight against diarrhoea. Consuming milk chocolate can also improve verbal and visual memory. Who would have thought that!

1. Chocolate Banana Smoothie

This smoothie can be easily served as a dessert. I mean, who can say no to that!

What you will need

• 1 cup of milk
• 1 Tablespoon honey
• 2 bananas
• 1 Tablespoon cocoa powder.

How to make

• Slice the bananas into smaller pieces.
• Transfer the chopped bananas, honey, cocoa powder and milk into a blender. Blend for about two minutes until the mixture turns into a smooth, thick liquid.

2. Chocolate Almond Milk Smoothie

Almonds are a source of vitamin D, protein, copper etc. It keeps blood sugar under control.

What you will need

• ½ cup milk
• ¾ cup chocolate yoghurt
• 2 tablespoons cocoa powder
• Ice cubes

How to make

• Put everything in a blender and mix until the consistency is smooth. Serve chilled.

3. Chocolate Cherry Smoothie

Cherries are rich in antioxidants and have anti-inflammatory properties. This smoothie combines the rich taste of chocolate with the tartness of cherries, creating a deliciously indulgent treat.

What you will need

• 1 cup milk (or any preferred milk)
• 1/2 cup frozen cherries
• 1 tablespoon cocoa powder
• 1 tablespoon honey or another sweetener
• 1/2 teaspoon vanilla extract
• Ice cubes (optional)

How to make

• Blend the frozen cherries, cocoa powder, honey, milk, and vanilla extract until smooth.
• Add ice cubes for a colder, thicker texture if desired.
• Serve chilled and enjoy the perfect blend of chocolate and cherry flavors.

FAQs

1. How can I make smoothies more appealing for picky eaters?

To make smoothies more appealing for picky eaters, try blending in colorful fruits like strawberries, blueberries, or mangoes to catch their attention. You can also add fun toppings like granola, shredded coconut, or even a drizzle of honey. Using fun straws or smoothie bowls with toppings can also make the experience more engaging for kids.

2. Can I add veggies to smoothies without my kids noticing?

Yes, you can add vegetables like spinach, kale, or carrots to smoothies without your kids noticing by using fruits with strong flavors like bananas or berries. The sweetness of the fruit often masks the taste of the veggies. Starting with small amounts of greens and gradually increasing them is a great way to get kids used to the taste.

3. What are some dairy-free smoothie options for kids with allergies?

For kids with dairy allergies, you can use dairy-free alternatives like almond milk, coconut milk, or oat milk as a base. You can also add coconut yogurt or soy yogurt to boost the creaminess without dairy. Be sure to check for any other allergens and opt for plant-based protein sources like hemp seeds or pea protein powder.

These were some easy smoothie recipes for kids. Smoothies for children are actually great for all ages. Your spouse might like the bright coloured mango smoothie while your kiddo might enjoy the green spinach one. You never know unless tried. This meal can be served for breakfast, a mid-day snack, dessert or even a complete meal since it’s that filling (5).

References/Resources:

1. Utah State University – Smoothies—Helpful or Harmful?

2. Better Health Channel – Children’s diet – fruit and vegetables

3. USDA – Spinach, raw

4. Cincinnati Children’s Hospital – High Calorie Food Choices to Encourage Weight Gain

5. American Academy of Pediatrics – Are blended smoothies good for my child?

Also Read: 

Fruit Recipes for Kids
Healthy Drinks for Children
Banana Recipes for Children
Milkshake Recipes for Children

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