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
How to Make Kid Smoothies Step-by-StepTo help ensure a good texture and flavor in our veggie smoothies, we pick just a few ingredients each time and keep the flavors simple. Here’s a look at the process involved in making smoothies for kids. Scroll down to the bottom of the post for all of the recipes.
- 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.
TIP: I 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!)
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.
Smoothies for Kids With Constipation
Smoothies for Kids With ConstipationIf 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!
TIP: This is my best Constipation Smoothie recipe.
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.
TIP: Find more foods to help toddlers gain weight here.
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.
Tips to Make the Best Hidden Veggie Smoothies for Kids
Here are some tips to consider when making fruit and veggie smoothies for your kids.
- If you can freeze the greens ahead of time, 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!
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
Is there any reason I can’t just freeze extra smoothie for an easy toddler treat for later?
I tried to make the cocoa banana smoothie but I added some strawberries as well. It was not sweet at all and 2 out of 3 of the kids enjoyed it. It has a bitter taste and even after adding a little honey the flavor got no better. I added kale in place of spinich, I did 1/2 milk 1/2 plain yogurt, and added some nut butter. Anything I should had not done or any way to make it differently next time?
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It’s possible that the combination of strawberries, kale, and cocoa powder added the bitterness. Spinach is much milder in flavor and strawberries are often not super sweet in a smoothie. I would be sure to use the banana and if it’s brown or very ripe, that will help.
Hi um, I think I left a comment already but I can’t see so Ijust wanted to tell and ask you I am 12 years, so which smoothie would you recommend.
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Maybe one with cocoa powder if you like that flavor?
Um, hi I am 12 year old, do you have any recipes that you would recommend for me, since I can’t seem to pick any.
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Hi! Excited to try some smoothies for my picky toddler who does not eat fruits and vegs. I had 1 question- can I substitute blueberries/strawberries in your recipes for raspberries/ cranberries/ blackberries?
Thanks!
Do you recommend yellow squash or zucchini where you said to use summer squash?
Either will work. If making a lighter color smoothie, the yellow squash color will blend in nicely. You can also peel the skin if you’re worried about the green color with a lighter color, but they essentially both work the same.
When serving these smoothies for breaks fast, do you serve alone or offer something else in addition? My toddler struggles with breakfast foods, and I, in turn, struggle with trying to figure out what to offer him that is nutritious enough.
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It depends on the child and their appetite. We often have smoothies alongside a piece of whole grain toast or a muffin or dry cereal like Kix or Cheerios.
This might be a silly question but for the Honey Peach recipe , no honey is listed to add in. I assume I can add 1-2 tsp to taste?
Yes! (sorry!)
Thanks Amy.! My little one loved this! She’s a good eater but wanted to change it up a bit for her. I ended up adding an Avocado to the Honey Peach recipe and it was delish!!
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I’m so glad to hear that!
Thanks for this Amy. It made… and although my five-year-old son is not YET a fan, I loved it!! It will definitely be added to our breakfast meal options… And I will certainly be trying your other smoothie recipes with our family. Delicious!! 🙂
Excellent!
My picky 3 year old won’t eat meat, eggs, beans, lentils. I need to get more iron into him and he loves smoothies. Do you have any recipes that cater to this?
Any smoothie with spinach and citrus will be a great option—so either add some spinach to one with orange or mango or strawberries, or make a green smoothie with any of those fruits!
Hi! Is it possible to make smoothies from fresh ingredients and freeze them? Then maybe when you’re wanting one, just blend it up with milk / yoghurt etc.?
You can make smoothie packs with all of the ingredients except the liquid added to a freezer bag and frozen, then yes, add it to the blender with the liquid and blend.
Hey Trish, just a note: iron is less absorbed when combined with dairy, so you may want to consider using a non dairy yogurt or milk instead.
My son didn’t like almond yogurt at all, i haven’t tried coconut yogurt but it might be good. He didn’t mind flax milk so far, but not the biggest fan of almond milk.
My understanding is that iron absorption becomes an issue if the child is drinking more than 16-24 ounces a day.
Hello,
I see the recipe calls for fresh or from frozen, but is it okay to steam the vegetables first? I would be using zucchini, broccoli and cauliflower in different smoothies for my toddler. I just want to be sure this will keep most of the nutritional value. Thanks
That would but I would caution against using broccoli as I think that flavor may be hard to mask in a smoothie. Maybe I’m wrong, but cauliflower and zucchini work well. (They have the same nutrition if added raw if you want to save yourself a step!)
I have only made the blueberry cocoa smoothie far, and my PICKY toddler loves it! It is more sugar than she is used to (only because she generally won’t eat ANY fruit , so she only has a small mini-portion right now! We call it her chocolate milk. Can’t wait to try the other combos! Thank you!
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I’m so glad to hear that!
Are all the veggies supposed to be cooked before using?
No many can be used raw. It’s specified in the ingredient list. If something says “roasted” or “steamed” they would be cooked in that way.