5 Plant-Based Healthy Smoothies for Kids

Healthy smoothies for kids! Fruit and veggie smoothies are a great way to boost nutrition in your babe’s diet and introduce them to new flavors. Kid-friendly smoothies with spinach and more.

Smoothies make a regular appearance in our households, both as snacks and part of a meal. We love that they’re not only versatile, but a great way to introduce new foods to kids at a young age.

Plus, you can pack a lot of nutrition into a smoothie, using just about any fruit, an assortment of veggies, nuts, seeds, and even legumes and grains. We have even used them as a vehicle for supplements, like DHA oil.

Below, we’ve rounded up 5 of our favorite go-to healthy smoothies for kids here for you to try.

1. Strawberry Cauliflower Smoothie

Cauliflower in a smoothie? Yes! Cauliflower has a fairly neutral flavor that blends well with strawberries and banana here.

We love this simple calcium-rich strawberry smoothie because it’s easy, delicious, and a great way to help babes meet their daily total calcium need!

Here’s how to make it:

• 1 cup fresh or frozen strawberries
• 1 banana
• ½ cup cauliflower
• 1.5 cups unsweetened soy or pea milk
• 1 tablespoon chia seeds
• 1 pitted date

Blend until smoothe and enjoy!

2. Calci-YUM Smoothie

We call this one the Calciu-YUM smoothie because it’s delicious AND packed with calcium. This one offers 591 mg, to be exact, which makes it perfect for pregnant mamas or anyone who wants to up their calcium intake.

Here’s how to make it:

• 1 cup calcium-fortified non-dairy milk
• 1 cup kale and/or spinach leaves
• 1 frozen banana
• 1 tablespoon almond butter
• 1 tablespoon chia seeds
• 1 pitted date
• Dash of cinnamon (sometimes we also put a dash of vanilla extract!)

Combine in a high-speed blender and serve!

3. Tropi-Kale Smoothie

Your toddler won’t touch sautéed kale? Congratulations, they’re in the 99.9% majority. But don’t despair!

While kids tend to shun leafy greens served in a traditional manner, many are more than happy to down a bright green smoothie. This tropical blend is super easy to make and our sons love it.

Here’s how to make it:

• 1/2 cup kale
• 1/2 banana
• 1/2 cup pineapple
• 1 cup unsweetened soy or pea milk
• 1/2 a pitted date

This smoothie also makes great popsicles! For a frozen treat, pour it into popsicle molds and pop it into the freezer.

4. Green Pea Smoothie

Protein powder is a “processed food” that a lot of parents ask about it.

While it’s not unhealthy per se, it doesn’t contain as many nutrients as a whole food source of protein. Therefore, especially for kids whose protein needs are easily met with a balanced diet, we recommend aiming to meet protein needs with whole and minimally processed foods when possible. Like, green peas!

This green pea smoothie packs in the protein with hemp seeds, peanut butter, and whole green peas! Plus, it has a ton of other beneficial components like fiber, phytochemicals, and omega-3 fatty acids.

Here’s how to make it:

• 1/2 cup frozen peas
• 1 frozen banana
• 1 cup unsweetened vanilla soy or pea milk
• 1/4 cup frozen blueberries
• 2 tablespoons hemp seeds
• 1 tablespoon peanut butter

Blend thoroughly and enjoy!

5. Pumpkin Pie Smoothie

Pumpkins aren’t just for autumn. In fact, you should be able to find canned pumpkin year-round in most places, and smoothies are a great way to use it.

Made with fortified soy or pea milk, this pumpkin pie smoothie a great source of protein, calcium and vitamin D. And pumpkin purée contains vitamin A, iron, and fiber just to name a few key nutrients.

Here’s how to make it:

• 1 frozen banana
• 2 tablespoons rolled oats
• 1/4 cup pumpkin puree
• 1 teaspoon pumpkin pie spice
• 1 cup unsweetened vanilla soy or pea milk

Puree until smooth and voila!

We hope these ideas help get you started in making more healthy smoothies for kids! Try making your own versions of fruit and veggie smoothies with items you have on hand. Or create a twist on kid-friendly smoothies with spinach by substituting a few ingredients of your own.

Chime in: Does your family drink a lot of smoothies? Share some of your favorite blends in the comments!

If you liked this post, we think you should check out these too:

• 3-Ingredient Strawberry Lemonade Popsicles
• Veggie Loaded Oatmeal: 4 Ways!
• Mango Chia Pudding
• Carrot Cake Chickpea Balls