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!
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!
Healthy Toddler Smoothies
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. (If you have a little one who doesn’t like smoothies, see my tips below!) We love smoothies for healthy breakfasts and snacks. And it’s nice that you can keep almost all of the ingredients in the freezer or pantry!
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Smoothies for Kids
One of the biggest reasons that she likes them is that I don’t pack 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 fills up on 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 they need, instead of just milk.
Smoothies for Toddlers Who Won’t Eat Vegetables
If you have a kid who won’t eat many vegetables, smoothies can be a great option since the veggies are served in a slightly sweet drink that tastes like a milkshake. Don’t add more of any vegetable than my recipe below—that could lend an off flavor. 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!
How to Make Kid Smoothies Step-by-Step
To help ensure a good texture and flavor in our hidden-veggie toddler smoothies, we pick just a few ingredients each time and keep the flavors simple. I try to mix things up so that she doesn’t just want one type of smoothie and I let her help turn on the blender, which she loves!
(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!)
- 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 Hide Veggies in Smoothies
- 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 move things along. Consider adding extra fiber from chia seeds or hemp seeds, or even 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! (Also, be sure to ask your doctor if your toddler is on her own growth curve—she may actually be progressing at a normal rate for her own body!)
I’d love to know if you’ve made this recipe 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
I am on my way to the store! These look great, both for my toddler grandson and for his Gaga-nanny. Thanks for coming up with things that provide real nutrition and not a ton of sugar!
Thank you for the link to the reusable pouches as well. We use the ones you buy at the store as treats, but they are awfully expensive and our little one can devour one in 30 seconds!
And one more thing, re: getting toddlers to try new things. If he balks, I tell him it must go on the plate, but he doesn’t have to eat it. He usually gets around to at least trying it. If he really doesn’t like it, I just say, things like, “Asparagus is an acquired taste. Maybe next time.” We have a NO-PRESSURE policy, and it works for us. We provide only healthy foods, so whatever he eats (or doesn’t) is okay.
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I love hearing about your no-pressure policy Suzy—such a good reminder that even getting kids used to seeing and trying foods is a continual process!!
Thank you for this, very helpful for picky eaters. the combination suggestions are helpful too
I’m so glad that the post is helpful Neel!
Love veggie smoothies. Don’t forget that cocoa powder is healthy and yummy but has caffeine. 12mg in a tblsp
That’s a good tip to keep in mind, thanks for sharing!
Hi,
Your recipe also works great for irritable, ultra picky 12 year olds.
I just made made mine a smoothie with spinach and she asked if she could have one for breakfast. Nice, easy way to get some extra veggies in her diet!
Thank you for sharing ; )
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That’s so great to hear, thank YOU for sharing!
Just came across this post last week and my toddler has been LOVING the smoothies!! He just wants more and more! How long do the smoothies stay good in the fridge? So far I’ve only made them on the weekends but would like to prep some ahead of time and leave them in the fridge so the babysitter can give them to him throughout the week. How many days do you think they’d stay good for?
I’m glad these are working for you! I wouldn’t suggest making them more than a few hours ahead and leaving them in the fridge since the texture can get weird. (Smoothies with blueberries are best consumed right after—I’m not sure why, but if left to sit, they get really gloppy!) But three ideas: You could make one in the morning and leave it in the fridge or the sitter. Or you could make them ahead on the weekend and freeze in an ice cube tray or baby food container (like the silicone ones) and then take one or two out to thaw to use that day. Or you could make up little freezer bags or small jars with the ingredients for each smoothie except the milk, store in the freezer, and have the sitter blend one up fresh adding in the milk. I hope that helps!
The freezer idea is great!! I’ll definitely do that. Thanks for the help!
Absolutely my pleasure!
Can you freeze all of the fruits and vegetables that you listed?
Yes!
I just made the mango (used light, canned) coconut milk sweet potato smoothie with flax added in. I enjoyed it and so did my girls ages 6 and 10. Not just a good smoothie for toddlers! It’s an all age deliciously healthy smoothie 😀
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I’m so glad to hear that, thank you for sharing!