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veggie protein shakes for kids in cups

Favorite Protein Shakes for Kids (with Veggies!)

Serve up a simple, yet nutritious protein smoothie with three flavor options to choose from.
Course Smoothie
Cuisine American
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Servings 2
Calories 290kcal


Base Shake

  • 1 cup whole milk plain kefir (or your favorite nondairy milk)
  • 2 tablespoons almond, peanut, or sunflower seed butter
  • 2 tablespoons hemp seeds

Option 1: Strawberry-Cauliflower (add the following to the base)

  • 1 cup frozen strawberries
  • 1/2 cup frozen raw cauliflower

Option 2: Mango-Sweet Potato (add the following to the base)

Option 3: Banana-Spinach (add the following to the base)

  • 1 cup frozen banana slices
  • 1/2 cup lightly packed baby spinach


  • Add the kefir, nut or seed butter, and hemp seeds to a blender.
  • Add the desired additional ingredients from the desired flavor combination.
  • Blend very smooth, starting on low and working up to very high.
  • 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.
  • I like to freeze fresh raw cauliflower to use in this recipe. Frozen cauliflower from the store is meant to be cooked.
  • Add 1/2 banana for additional creaminess in any of the smoothies.


Calories: 290kcal | Carbohydrates: 17g | Protein: 14g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 6g | Cholesterol: 15mg | Sodium: 72mg | Potassium: 305mg | Fiber: 4g | Sugar: 11g | Vitamin A: 333IU | Vitamin C: 54mg | Calcium: 243mg | Iron: 3mg