These yummy toddler smoothies are simple to blend up and are even easier to customize for breakfast or snack time. They’re perfect smoothies for kids since they’re naturally sweet, loaded with nutrition from fruit and veggies, and they taste great!
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 are 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 and third kids to like them right from the start. I make them 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.
TIP: 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.
Ingredients You Need
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 (I prefer non-dairy)
- Frozen banana
- Optional add-ins
TIP: I like to do half frozen fruit and half fresh fruit to avoid having a smoothie that’s a nice and easy thickness for toddlers to drink.
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: 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.
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.
Kid-Friendly Constipation Smoothie
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!
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 (though remember that we can’t impact how hungry our kids feel).
TIP: Find more foods to help toddlers gain weight here.
Frequently Asked Questions
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. (You just don’t want to substitute it for breastmilk or formula.)
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!
Frozen banana and mango make smoothies very smooth and creamy. Then you can add in almost any other fruit to make a delicious flavor combination
You can add hemp seeds, chia seeds, yogurt, avocado, fish oil, and/or nut or seed butters in small amounts to smoothies.
(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!)
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!Print
Learn to customize yummy smoothies for your toddler by starting with one simple method.
- 1 cup milk (I prefer nondairy)
- 1 small banana, fresh or frozen
- ½ cup fresh or frozen fruit (blueberries, strawberries, mango, apple, or kiwi)
- ½ 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)
- 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
- Add chosen ingredients to a blender.
- Blend until very smooth, stopping to scrape down the sides of the bowl and adding more liquid if needed.
- Serve immediately.
- Blueberry Cocoa: Milk, banana, blueberries, spinach, cocoa powder
- Strawberry Banana: Milk, banana, strawberries, raw cauliflower, hemp seeds
- Mango Coconut Sweet Potato: Coconut milk, avocado, mango, sweet potato (cooked and cooled)
- Honey Peach: Milk, banana, peaches, raw summer squash, flaxseed
- Creamsicle: Yogurt, banana, orange, butternut squash (cooked and cooled)
- 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, raw cauliflower
- Cinnamon Apple: Milk, banana, apple, raw summer squash, dash cinnamon
- Strawberry Beet: Milk, avocado, strawberries, raw beets (or leftover cooked), maple syrup
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.
You can use raw cauliflower, zucchini, beets, and summer squash. (Or you can freeze those raw veggies and add them frozen.)
You can add fully cooked and cooled sweet potato, butternut squash, and beets. (Any kind work, even leftover puree, as long as it’s not seasoned or salted.)
Blend really (really!) well to get a very smooth consistency, adding a little more milk (or even water) as needed to thin.
Keywords: smoothies for kids, kids smoothies, toddler smoothies