These hidden-veggie toddler smoothies are simple to blend up and are even easier to customize for breakfast or snack time. They’re a perfect way to serve smoothies for kids since they’re naturally sweet so they kids will love them, and loaded with nutrition to please the parents!
Healthy Toddler Smoothies
One of the best ways to help your toddler and older kids eat more fruits and vegetables is to pack them into smoothies. By starting with one master smoothie recipe and varying it based on what your kids like (and for any food allergy concerns), you can increase the likelihood that they will actually drink it—which is clearly key! These recipes is flexible and versatile.
To be completely honest, my oldest has never been a fan of smoothies. Because of that, I tried very hard to get my second to like them right from the start. I make her toddler smoothies a few times a week so they are familiar and I’m happy to report that she’s a total fan. We love smoothies for healthy breakfasts and snacks. And it’s nice that you can keep almost all of the ingredients on hand in the freezer or pantry.
Smoothies for Kids
One of my best tips for helping kids like smoothies is to avoid packing them too full of extras. Because if you go overboard on veggies and things like chia seeds, a kid smoothie can taste like sludge really fast. But thankfully, you can still make a healthy smoothie that’s packed with nutrition if you know how to balance the ingredients. If your toddler regularly drinks milk at breakfast, try switching to smoothies some days. This has the benefit of allowing you to fill their bellies with a range of nutrition and flavors.
How can you hide vegetables in smoothies?
If you have a kid who won’t eat many vegetables, veggie smoothies can be a great option since the veggies are served in a slightly sweet drink that tastes like a milkshake. Resist the urge to add more of any vegetable than my recipe below because that may impact the flavor or texture. And be sure to blend them very, very well.
And try some of the combinations below that aren’t green first, since pink, orange, purple, or even white smoothies are often much less alarming than green ones. Then, once you have a smoothie fan, try offering a green one!
Ingredients in Smoothies for Toddlers and Kids
I have 10 recipes here that are all variations on one method. You have a choice between fruits and veggies so you can customize it for your child. Generally you’ll need milk, fruit, veggies, frozen banana and optional add-ins. I like to do half frozen fruit and half fresh fruit to avoid having a smoothie that’s too thick to drink.
How to Make Kid Smoothies Step-by-Step
To help ensure a good texture and flavor in our veggie smoothies, we pick just a few ingredients each time and keep the flavors simple. We also don’t add things like bee pollen or collagen or protein powder because while I know that some swear by these types of smoothie boosts, I find them to be expensive and not very accessible for most people. (If you like them or want to try them, by all means, go for it!) Here’s a look at the process involved in making smoothies for kids.
- Choose your milk. (We prefer nondairy milks since they seem to have a slightly better consistency and less of a tendency to separate after blending.)
- Choose a ripe banana plus an extra fruit.
- Choose a veggie.
- Choose an optional add in to add more protein, fiber, or healthy fats.
- Blend the smoothie really well to ensure that it has a very creamy texture.
- Serve it in a reusable pouch, a small open cup, or in a sippy cup depending on what your kid likes best.
Smoothies for Toddlers with Food Allergies
If your toddler has food allergies, it’s easy to adjust a smoothie for them. If they are allergic to bananas, use 2 tablespoons avocado instead or try a teaspoon or two of nut butter. Use whichever type of milk you prefer—almond, flax, coconut, rice, dairy, or even kefir. We tend to use Silk Protein Nut Milk, Ripple Milk, or New Karma Flaxmilk in our smoothies.
How to Make the Best Hidden Veggie Smoothies for Kids
Here are some tips to consider when making fruit and veggie smoothies for your kids—even if your kids don’t usually like them!
- If you can store the greens in the freezer, the finished product will taste much less “green” but will have the same nutrition. Just make sure the greens are dry, then put them into a zip top freezer bag and store in the freezer for up to 3 months.
- Blend really (really!) well to get a very smooth consistency, adding a little more milk (or even water) as needed to thin.
- You can get a less thick texture in toddler smoothies, which some kids prefer by using fresh fruit rather than frozen—and this is also a good option for winter days when a frozen drink is less than ideal.
- You can use yogurt in place of milk if you add a fruit with a lot of liquid like a clementine or orange.
- Try using half milk and half yogurt for a creamier texture some toddlers may prefer.
- Serve toddler smoothies in a reusable pouch (we like Squeasy Gear!) or in a cup with a straw.
- You can also offer small tastes with a spoon if you have a child who isn’t yet a fan. Consider even a small sampling a success!
- Sprinkle on some granola or a favorite cereal and serve as a smoothie bowl for a fun variation.
- And if nothing else works, freeze them into popsicles!
Smoothies for Kids With Constipation
If your toddler has frequent constipation or a sudden bout, a smoothie with hidden veggies can help. Consider adding chia seeds or hemp seeds, and a small spoonful of coconut oil, flaxseed oil, or avocado. You can also use full-fat coconut milk as the base. The healthy fats can coat the digestive tract, making it easier for food waste to pass through. And, since the foods in toddler smoothies are already blended, it’s much less work for their digestive systems!
Smoothies for Toddlers to Gain Weight
If your doctor has told you that your toddler needs to gain weight, a smoothie can be a helpful mealtime tool. Consider adding nut butters, avocado, healthy oils (flax, fish), full fat yogurt, hemp seeds, and offering a serving of a toddler smoothie at snack time, mealtime, or as a bedtime snack. Use those in between times to get in a little extra nutrition and calories.
What age can babies have smoothies?
After a baby is eating solid foods, they can start smoothies almost right away. Avoid using sweetened milks and opt for a plain unsweetened nondairy milk instead. And serve on a spoon, in a very small open cup or in a reusable pouch.
I’d love to know if you’ve tried these recipes and what your family thinks of it!
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Learn to customize yummy smoothies for your toddler by starting with one simple method.
Ingredients
- 1 cup milk
- 1 small banana, fresh or frozen
- 1/2 cup fresh or frozen fruit (blueberries, strawberries, mango, apple, or kiwi)
- 1/2 cup veggies (kale, spinach, raw fresh or frozen chopped cauliflower, raw fresh or frozen sliced zucchini, raw fresh or frozen sliced summer squash, roasted sweet potato, roasted butternut squash, steamed diced beets)
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Optional add ins (pick 1-2): 1 teaspoon hemp seeds, chia seeds, or ground flaxseed 1 tablespoon nut butter 2 tablespoons avocado 1-2 teaspoons cocoa powder 1-2 teaspoons honey or maple syrup 1 tablespoon rolled oats
Instructions
- Add chosen ingredients to a blender and blend until very smooth, stopping to scrape down the sides of the bowl and adding more liquid if needed. Serve immediately.
Notes
Flavor combinations:
- Blueberry Cocoa: Milk / banana / blueberries / spinach / cocoa powder
- Strawberry Banana: Milk / banana / strawberries / cauliflower / hemp seeds
- Mango Coconut Sweet Potato: Coconut milk / avocado / mango / sweet potato
- Honey Peach: Milk / banana / peaches / summer squash / flaxseed
- Creamsicle: Yogurt / banana / orange / butternut squash
- Tropical Greens: Milk / banana / kiwi / kale / chia seeds
- Cocoa Banana: Milk / banana (1 whole) / spinach / cocoa powder / nut butter
- Tangy Peach: Kefir (instead of milk) / banana / peach / honey / cauliflower
- Cinnamon Apple: Milk / banana / apple / summer squash / dash cinnamon Strawberry Beet: Milk / avocado / strawberries / beets / maple syrup
Love your recipes Amy!!!
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We have some leftover jars of Beech-Nut baby food (like corn & peas). Do you think those would we good frozen and added in, nutrition-wise?
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Yes! Baby food purees make smoothies extra creamy. I’d do maybe 2 tbsp-1/4 cup and one flavor at a time. (I actually added leftover baby food carrot puree to my berry smoothie this morning and it was so good.) I’m not sure how yours is frozen, but if it’s in small amounts (like the size of an ice cube or less) that is fine to add straight to a blender. Otherwise I think you should let it thaw in the fridge and then add it in with the rest of the ingredients. Taste the blended smoothie before serving to make sure it’s sweet enough.
Yum!
I made the banana/blueberry with spinach and the strawberry/banana with cauliflower and they both were delicious. I can hardly wait to try them out on my three year old grandson.
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I hope he enjoys them too!
Hita, thank you for this. Will definitely give this a try. One question please. Once made, will store in fridge but how long do we have to use all up? Two to three days?
Thank you.
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Most smoothies are best right after they’re made as they can separate. You can store for a few hours, but you’ll need to stir and they may not be quite as creamy since the frozen fruit will thaw.
Your patient replies to everyone give me faith in humanity. Thanks for the recipes!
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I try! 🙂
Adored this recipe.
Really appreciate how you broke it down so we can customize based on our own preferences.
And there’s no way those colours are blah. That’s what smoothies look like, especially with a milk base. Omit the milk and colours would be brighter I think. Your responses are so patient and informative
Thank you!!
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These colors look BLAH!
It varies and may be brighter or less vivid depending on the ingredients.
I like you, you’re reasonable. Had to be said.
Sorry I have a dumb question. The sweet potatoes or butter squash do you add them raw or cooked
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Not dumb! Cooked and cooled is best.
Sorry I have a dumb question. The sweet potatoes or butter squash do you add them raw or cooked
Thank you greatly appreciated
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Will the smoothie be considered as a meal or still offer other food?
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It can be a full meal or a snack, though we often offer a simple carbohydrate on the side such as piece of toast or a mini muffin. It may depend on the child and their hunger level.
Thank you for breaking this process down! Toddler loved it.
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I don’t know if anyone has mentioned, but in the extras dates are a great addition as well and add sweetness. Thank you for these great base recipe ideas!
Good tip, thanks for sharing!
Hi Amy!
I can’t wait to try these but I was wondering why you can’t freeze them? I saw someone asked you said you shouldn’t just curious as to why?
Thank you!
You could try but the texture would be maybe a little off since it would be hard to thaw them to normal smoothie texture. And they might separate a bit depending on the ingredients. If you put them in a reusable pouch though it’s possible the kiddo wouldn’t know the difference!
Hi Amy!
what if I am not comfortable with using seeds such as hemp, flax and chia? My son is only 18 months but he has a severe food aversion and has major sensory issues. So the ONLY thing he eats is dry cereal and crackers. His OT wants him to start drinking smoothies so he gets his vitamins and minerals . His main nutrition right now is milk. Oh and how do I add some sort of protein because he doesn’t get that either. Do I need a protein powder? Is there a safe baby protein out there? I know he will like the smoothies because he LOVES my banana almond milk smoothie. I’d appreciate your feedback. Thanks in advance.
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Hi! You can simply omit the seeds. You don’t need to add extra protein. Nut or seed butter will add protein and milk would have protein too. If you want to change up the milk from what he drinks straight, look for a milk like Ripple or a plant based one with protein. Silk makes one too. Then be sure just to blend super smooth!
What type of cocoa powder is used?
Any kind will work!
Can you freeze these recipes if you make them in large batches?
I wouldn’t recommend freezing finished smoothies, but you can freeze all of the ingredients for one smoothie EXCEPT the milk in a plastic baggie. Then add the milk and the components of the bag to the freezer and blend. You can prep a bunch of smoothies at once this way and they’re ready almost instantly.
Really tasty and the kids thought they were having such a treat! Will make this again.
25g of sugar per serving? Is this accurate?
The smoothie will make 1-2 toddler servings. There’s around 14 grams of natural sugar in a small banana. And about 8 in a cup of milk. So even without any other foods you get close to 25. It’s all natural sugars.