Inside: Get the recipe for a green smoothie for kids will get your gang started on green drinks. It’s a perfect way to get more veggies every day.
For some kids, drinking something green can be a tough sell. I know it was for mine.
But all it took was a silly nam (The Incredible Hulk Smoothie!) and a little a bit of sweetness. After that first sip? Sold.
Why Green Smoothies Are So Good For Kids
Green smoothies are a perfect vehicle for boosting daily veggies, especially green leafy vegetables–something most kids woefully need.
(How’s your child doing? Check out these surprising visuals: Here’s How Many Fruits & Vegetables Kids Need Every Day.)
Green leafy vegetables contain nutrients like vitamin A, vitamin C, and potassium (which kids need more of), Spinach also boasts iron, which kids need for growth and development.
Plus, it gets them used to seeing and having vegetables outside of dinnertime, which is a good thing!
One way to get them started is with this sweet and simple “starter” green smoothie for kids.
Ingredients You Need For Kid Friendly Green Smoothie
- Water: I’ve also swapped this unsweetened almond or soy milk.
- Banana: frozen and cut or broken into a few pieces. Ripe bananas are sweeter.
- Canned pineapple: Be sure you choose one that’s packed in juice (not syrup) to avoid extra sugar. You can also use fresh pineapple, just omit pineapple juice, increase water to 3/4 cup, and add a teaspoon of honey.
- Pineapple juice: Use the juice from the canned pineapple
- Fresh baby spinach: The bagged, pre-washed kind is easiest. Some people use kale for green smoothies, but it can be bitter, especially for green smoothie beginners.
FAQ About Green Smoothies For Kids
What size canned pineapple should I look for?
To have enough fruit and juice, choose a can that’s at least 15 ounces.
Any swaps for the banana?
Plain, frozen cauliflower and fresh avocado both add the kind of creaminess that a banana lends to a smoothie. But because they’re not sweet like bananas, you may need to add a touch of honey or additional splash of pineapple juice to get a similar flavor.
Can I use kale instead of spinach?
Yes, but keep in mind that kale has a stronger flavor and can be bitter (spinach is relatively mild). If your kids are trying green smoothies for the first time, I recommend starting with spinach.
Can I make this green juice for kids ahead of time?
This smoothie will thicken over time and separate, but a quick shake before serving will work. If you love this smoothie and want to streamline the prep, you can make these Green Smoothie Packets for your freezer.
What else can I add to this green smoothie for kids?
This is a “starter” recipe meant to be built on, so feel free to swap in different kinds of fruit (like berries), dairy or non-dairy milk instead of water, or a scoop of protein powder.
What’s the difference between green juice and green smoothies?
Green “juice” is typically made with a juicer, which extracts the juice out of produce. Smoothies are usually made in a blender, which pulverizes the entire fruit or veggies. I like both, but you retain the fiber with smoothies (and both kids and adults need more fiber everyday).
My kid loves the taste but hates the color! Any tips?
A healthy handful of fresh or frozen blueberries will turn this smoothie purple and mask the green hue. Just be sure your kid still knows there’s spinach in there–we don’t want to be sneaky about that.
Recipe Card for Green Smoothie For Kids
Healthy Green Smoothie For Kids
This sweet, simple drink is the perfect "starter" green smoothie for kids and grown-ups.
- 1/2 cup cold water
- 1 medium banana, frozen and cut or broken into a few pieces
- 1 cup pineapple, canned*
- 1/4 cup pineapple juice (use the juice from the canned pineapple)
- 1 cup packed fresh baby spinach
- Put all ingredients in a high-powered blender in the order they're listed.
- Blend until smooth and serve immediately.
*If using fresh pineapple, omit pineapple juice, increase water to 3/4 cup, and add a teaspoon of honey.
Nutrition Information:Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 228Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 33mgCarbohydrates: 58gFiber: 6gSugar: 37gProtein: 3g
More Smoothie Recipes
Peanut Butter Breakfast Shake
Strawberry Watermelon Smoothie
I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Great idea! This looks/sounds like like something my little guy would at least try.
Hi Erica–Hope you give it a try!
Nadia @ Adventures in Wonderlab
Any suggestions to replace the banana? My son is a very good eater, but truly dislikes the banana taste. I make all of my smoothies with bananas, because I love them, but I am willing to change things up for him!
Hi Nadia–I understand. I love banana but my husband does not! I found these ideas online: http://simplegreensmoothies.com/green-smoothie-recipes/banana-free-green-smoothie-recipes Maybe there’s something in there your son would like.
Hi Sally! I love your blog. You’ve taught me so much as a first time mom! We don’t typically make smoothies, so I’m wondering how they factor into a daily meal plan. Are they considered a meal or snack? I’m sure some of that depends on what goes into the smoothie, but wonder what you recommend!
They can be part of a meal, the whole meal, or a snack. If my smoothie has some staying power (like nut butter or milk/yogurt), I may drink it or serve it as a small meal then perhaps have something in another few hours. If it’s a green smoothie with just fruits/veg, I may serve it as part of breakfast or drink it in between meals. It’s really up to you and your (or your kids’) appetite! 🙂
Can you use frozen spinach in smoothies?
What size can of pineapple?
To have enough fruit and juice, look for the can size that’s at least 15-ish ounces. Hope that helps.