15 Smoothies for Toddlers + Kids
These 15 Smoothies for Toddlers + Kids are an amazing way to get more fruits, vegetables, and nutrients into your kid’s belly! They’re easy, fast, and delicious. Great for breakfast, snacks, or on-the-go lunch!
Medically reviewed and co-written by Jamie Johnson, Registered Dietitian Nutritionist (RDN).
Smoothies for Kids
Smoothies are a great (and easy) way to get nutrient-dense fruits and vegetables into your kids without them really knowing it!
Spinach, sure! 🌿
Cauliflower, you betcha! ✔
Beets, of course! ❤️
Fruit, obviously! 🍑
The best part is that toddlers and kids think that smoothies are the equivalent of having a milkshake. And I, for one, am never going to tell them any differently! 🙊
In our house, whenever I yell “‘it’s smoothie timmmmmeeee…” the girls come running. They start pulling out frozen fruits and veggies from the freezer, grab their kitchen step stools, and start helping me put together the smoothie of the moment.
For me, making smoothies is my secret weapon for providing a healthy meal for my little ones (that they will actually eat!).
These 15 recipes will give you a ton of inspiration for some delicious and healthy smoothie-time action in your own kitchen.
Smoothies for Babies: if you are looking for smoothie ideas for your baby that is 1 year and under, then check out my favorite post; 5 Easy Smoothies for Baby!
Reasons to Love Smoothies
- wholesome ingredients
- some have hidden-veggies
- easy to make – less than 5 minutes
- great for breakfast, lunch or snack
- great for picky-eaters
- can be customized based on your family’s preferences
How to Make a Smoothie
Making smoothies is very simple and takes roughly 5 minutes from start to finish.
- Add Ingredients: Place all of your ingredients into a blender.
- Blend: Press the smoothie button on your blender or start on low speed and increase to high speed for 2-3 minutes. Do not under blend, you want all of the pieces of fruit and veggies completely smooth.
- Add More: Add more milk or liquid if the smoothie is too thick. I have found that toddlers and kids like a thinner consistency of smoothies since it is easier to drink out of a straw.
- Drink: Pour into a cup with a lid and serve.
- Smoothie Cup (see below)
Best Smoothie Cups
- Thinkbaby Thinkster – a great option for toddlers that may spill their smoothies. I love that it is leak-proof and easy for small kiddos to drink through. I cut the tips off of both ends of the silicon straw so my little ones could have an easier time sucking their smoothies out. Easy to clean!
- Elk and Friends Kids & Toddler Cups – great glass cups with silicone sleeves and straws with stoppers (helps prevent messes). We just found this brand and honestly use them for smoothies or drinks every day. Comes in 8oz or 12oz sizes, which are perfect for kids of all ages.
- Ello Rise Insulated Stainless Steel Bottle – this is the smoothie cup my kids use all the time. It’s a great size, easy to clean and made of stainless steel. Would highly recommend it!
Our absolute favorite glass or metal smoothie cups for kids! All products are created from quality, natural materials and independently tested, ensuring each design is 100% safe for your children and the environment.
Fun Smoothie Add-Ins
Smoothies are a great way to get in extra nutrient-dense ingredients into your little ones’ diet without them knowing about it. Feel free to add in a couple (not all) of these ingredients into any smoothie on this list. While these are great boosters, don’t feel like you have to add anything else to the smoothie if you don’t have the time or resources to do so.
- hemp seeds: an easy way to get in extra protein into a smoothie as hemp seeds contain 33% protein by weight. And they are a sustainable source of Omega-3s, amino acids, fatty acids, and minerals. Can add in 1/2-2 teaspoons into any smoothie.
- bee pollen: bee pollen contains over 200 compounds, minerals, vitamins and essential amino acids. I find bee pollen is an easy way to ease symptoms on seasonal allergies for my family. Can add in 1/4 – 1/2 teaspoon to any smoothie.
- chia seeds: are loaded with protein, antioxidants, essential omega-3 fatty acids, manganese, calcium, and fiber. Can add in 1/2 – 1 teaspoon into any smoothie.
- coconut oil: a great way to get in some extra fat into your smoothies, which will help keep your kiddos fuller for longer. Can add 1 teaspoon – 1 tablespoon to any smoothie.
- probiotics: helps with promoting balanced and healthy digestion. Add in 1/2 – 1 serving of liquid or powder probiotics.
- fish oil: loaded with omega-3 fatty acids, fish oil helps support brain development, learning, and a healthy nervous system. Can add in 1/2 serving of any fruit flavor to a smoothie. This is the only way my kids will take fish oil.
Can toddlers have smoothies?
Yes! Toddlers and kids can definitely have smoothies made with any fresh or frozen ingredients you have. I always start first-time smoothie drinkers off with a sweet pink or blueberry smoothie, but any of the recipes below are fair game. Head over to this post if you are looking for smoothies for kiddos 1 year and younger.
Tips for Making the Best Smoothies
- Blend: you will want to blend your smoothies really well to make sure you get out all of the chunks of fruit or veggies (not many kids love chunks of spinach in their smoothies 🙊). If you have a smoothie setting on your blender use that, or blend starting on low and increasing to high speed for 2-3 minutes.
- Frozen Foods are Your Friend: while it’s great to use fresh produce to make smoothies, don’t let that stop you if you don’t have any on hand. I always have a stash of frozen bananas, fruit and greens in my freezer for smoothies.
- Use Frozen Bananas: I’ve been using frozen bananas instead of ice in my smoothies for the past year and it really makes all the difference. Frozen bananas make the smoothie more creamy and smooth without the extra ice. I take any super brown bananas (the same kind you would use for banana bread) and cut them roughly into 8 pieces. Then I just pop those pieces into a stasher bag and place them in the freezer. When I go to make a smoothie I take 8 pieces and know it’s roughly the size of one banana. It’s a game-changer!
- Yogurt: you can always add in probiotic-rich yogurt to your kiddos smoothies. You can add a couple of tablespoons up to 1/4 cup without really changing the smoothie recipe. If you are using plain Greek yogurt, you may want to add in a little more sweetener as Greek yogurt tends to be tart.
- Reluctant Toddler – DIY Smoothie Bowls: if your toddler or kid is reluctant to smoothies, I have found that if you pour the smoothie into a bowl and let them top it with their favorite toppings (cereal, dried fruit, chopped nuts, coconut flakes, granola, etc) this makes the smoothies suddenly fun and they become more open to the idea.
So, here we go – 15 amazing smoothie recipes for your toddler, kids, and of course you!
Get the recipe: 15 Smoothies for Toddlers + Kids: Avocado Green Smoothie
- 1/2 ripe banana with lots of brown spots, fresh or frozen
- 1/4 avocado
- 1/4 cup spinach, packed
- 1/4 cup whole milk plain yogurt, use plant-based yogurt for a dairy-free option
- 3-4 ice cubes
- 2/3 cup milk, regular, almond, coconut, oat, etc.
- pinch chia seeds (optional)
- Add all ingredients to a blender.
- Blend on high for 1-2 minutes, scraping down sides if needed, until the smoothie is completely smooth and creamy.
- The smoothie should be on the thinner side so it's easier for baby or toddler to drink from a straw. Pour into a cup and serve