It can be hard for some kids to learn to enjoy smoothies, so meeting them where they are with a simple Chocolate Smoothie can help introduce the food group in a way that’s not too alarming. And this version even has hidden veggies inside!
Healthy Chocolate Smoothie
I know that chocolate milk can get a bad rap for having a lot of added sugars, but it’s a nice way to make a smoothie that’s almost guaranteed to taste good to kids. This chocolate smoothie uses chocolate milk as the liquid, but also has leafy greens, zucchini, and avocado for a nice mix of nutrients including protein, vitamin C, iron, and fiber. (I like to use Ripple Chocolate Milk or another lower sugar chocolate milk to keep the added sugar down.)
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Ingredients in a Chocolate Veggie Smoothie
To make this smoothie, I like to use chocolate milk, frozen banana, baby kale or spinach (which I keep in the freezer since it makes the finished product taste much less “green”!), yellow squash or zucchini, avocado, nut or seed butter (optionally), and hemp seeds (optionally as well).
Can I make this with regular white milk?
Sure. You can use diary or nondairy milk and add 2 tablespoons cocoa powder and 1-2 teaspoons honey or maple syrup to taste if needed.
How to Make a Chocolate Smoothie Step-by-Step
Here’s the process of how to make this simple veggie smoothie for kids.
- Measure out the ingredients.
- Add the ingredients to the blender.
- Start the blender on low, then gradually work up to high. This will prevent any of the frozen ingredients from getting stuck.
- Let the blender blend on high for about 30 seconds to make sure that all of the flecks of green are totally incorporated!
Can I add more protein to this kid smoothie?
If you’d like to add more protein, you can use an extra tablespoon each of nut or seed butter and hemp seeds. Kids might not need as much protein as you think, so you probably don’t need to add any more than that!
What’s the best way to help my child like smoothies?
Here are a few ideas for introducing smoothies to your kids that might help convert the haters:
- Start with really small servings. One sip is better than no sips!
- Try different cups. Some kids might prefer to sip from an open cup, some might prefer to use a straw, and others might like to use a reusable pouch. You might be surprised to see how much changing this one aspect can help!
- Let them help you make the smoothie. It might help! (It might not, but it’s always worth a shot!)
- Skip the veggies for now and just go for the chocolate milk and frozen banana. That’s the first smoothie that my oldest consented to drink—when she was 6! (My little one has always loved smoothies since I made much more of an effort to serve them often to her from the start.)
What if I don’t have avocado?
No worries! The only ingredients you absolutely need for this are the milk and the banana. Everything else after that can be considered optional.
To make this with regular milk, use dairy or nondairy white milk and add 2 tablespoons cocoa powder and 1-2 teaspoons honey or maple syrup as needed to taste.
- Measure out the ingredients.
- Add to a blender.
- Blend, starting on low and gradually increasing to high. Blend on high for about 30 seconds to make sure the mixture is smooth.