veggie protein shakes for kids in cups

Protein Shakes for Kids

  • Author: Amy Palanjian
  • Prep Time: 5
  • Total Time: 5
  • Yield: Makes 1-2 servings 1x
  • Category: Smoothie
  • Method: Blender
  • Cuisine: American


Serve up a simple, yet nutritious protein smoothie with three flavor options to choose from.


  • 1 cup whole milk plain kefir
  • 2 tablespoons almond, peanut, or sunflower seed butter
  • 2 tablespoons hemp seeds
  • Strawberry-Cauliflower: add 1 cup frozen strawberries and 1/2 cup frozen raw cauliflower
  • Mango-Sweet Potato: add 1 cup frozen mango and 1/2 cup cooled roasted sweet potato
  • Banana-Spinach: add 1 frozen banana (about 1 cup) and 1/2 cup lightly packed baby spinach


  1. Add the kefir, nut or seed butter, and hemp seeds to a blender.
  2. Add the desired fruit and veggie according to the flavor you want to make.
  3. Blend very smooth, starting on low and working up to very high.
  4. Serve immediately.


You can store these for up to 6 hours in an airtight container or reusable pouch in the fridge. They will be slightly less thick and you may need to stir them slightly, but they store well.

Omit the hemp seeds if needed or desired.

Add 1/4-1/2 cup plain Greek yogurt or cottage cheese for additional protein.

Serve in a small open cup, a straw cup, or a reusable pouch.

Start the blender on low and work up to high. Blend for 30-60 seconds to allow ample time for the mixture to become super smooth.

Sweeten to taste with a little maple syrup or honey (for kids over 1).

If you are unable to find kefir, use half milk and half plain yogurt instead.

Add 1/2 banana for additional creaminess in any of the smoothies.

yummy family food
Send this to a friend