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Struggling to get your family to eat more colorful produce? These easy, kid-approved vegetable fruit smoothies are a delicious way to pack in nutrients without the fuss—perfect for busy mornings, snacks, or even picky eaters.
“How can I get my kids to eat more veggies?” says all the parents I speak to. And as a pediatric dietitian mom, I always recommend smoothies are one of the easiest and most delicious ways to boost your family’s nutrition.
By blending fruits and vegetables together, you can pack in vitamins, fiber, and antioxidants in a form that’s easy to sip and enjoy. They’re perfect for picky eaters who might not touch a pile of spinach or kale but happily drink it when it’s mixed with naturally sweet fruits like bananas or berries.
Plus, you can customize them to include healthy add-ins like yogurt, chia seeds, or nut butters for even more benefits. Or try a cottage cheese smoothie—it’s creamy, protein-packed, and a great way to add staying power to snack time or breakfast. It’s a quick and easy way to help everyone get their daily dose of nutrients!
And if you’re looking for another simple, make-ahead way to add extra fiber and healthy fats, this coconut chia pudding is a creamy, kid-friendly favorite.
Bonus tip: Encourage your little ones to join in the process by letting them choose their favorite fruits or helping with simple tasks like pouring ingredients into the blender.
Table of Contents
Best Fruits for Smoothies
When it comes to crafting the perfect smoothie, choose fruits that offer both great flavor and nutritional value.
You can’t go wrong with any of these fruits!
- Bananas – Naturally sweet and creamy, they help make smoothies smooth and filling.
- Berries (strawberries, blueberries, raspberries) – Packed with antioxidants, vitamins, and fiber.
- Mango – Adds a tropical sweetness and is high in vitamin C.
- Pineapple – A tangy, sweet option that’s full of vitamin C and aids digestion.
- Peaches – Naturally sweet with a smooth texture, they’re perfect for adding to a creamy smoothie.
- Apples – A great source of fiber and vitamin C, plus they add a subtle sweetness.
- Kiwi – Full of vitamin C and fiber, with a fun, tangy twist.
- Cherries – Rich in antioxidants, they add a deep, sweet flavor to smoothies.
- Pears – Naturally sweet and high in fiber, they help balance the texture of smoothies.
- Avocados – Technically a fruit, they add creaminess and healthy fats to make smoothies extra smooth.
Best Vegetables for Smoothies
There are so many vegetables that blend perfectly into smoothies, making it a great way to use up what you have in the fridge. Here are some of our favorites
- Leafy greens – spinach, kale, swiss chard
- Carrots – Naturally sweet, high in beta-carotene and vitamin A.
- Sweet Potato – Adds creaminess, fiber, and a dose of vitamin A.
- Cauliflower – Blends smoothly and adds fiber without overpowering the flavor.
- Zucchini – Mild taste and great for extra hydration and fiber.
Check out this collection of the 12 Best Vegetables for Smoothies.
Favorite Smoothie Add-Ins
Mix and match based on what you like or have on hand to make your smoothies even more delicious and nutritious!
- Greek Yogurt – Adds creaminess and protein.
- Chia Seeds – Rich in omega-3s, fiber, and antioxidants.
- Flaxseed – Packed with fiber and healthy fats.Nut Butters (peanut, almond, cashew) – Adds healthy fats and protein.
- Hemp Seeds – High in protein, omega-3s, and iron.
- Oats – Great for fiber and making smoothies more filling.Coconut Oil – Adds healthy fats and a touch of tropical flavor.
- Protein Powder – Boosts protein content (look for plant-based or whey options).
- Peanut butter or nut butter – a great way to not only introduce healthy fats but also contribute to a creamy smoothie that’s oh-so-delicious! You can also use sunflower seed butter if there’s an allergy.
Tips for Success
- Use frozen fruit for thicker and creamier smoothie. It will also make your drink nice and cold!
- If you prefer a thinner smoothie, add more milk until desired consistency is reached
- Dairy-free? you can use any of your favorite non-dairy yogurt or milk, such as cashew milk, oat milk, soy milk, almond milk, etc.
- You can serve toddler smoothies in a straw cup, open cup, or a reusable pouch.
- Tailor the sweetness level to your liking by adding a touch of honey, maple syrup, or date syrup.
Storage Suggestions
While it’s best to drink immediately, it can be stored for a day. Just be sure to give it a good shake before serving as separation will occur. If wanting to enjoy on another day, I would freeze them into popsicles!
You can also double or triple the recipe and freeze in popsicle molds or ice cube trays. When ready to enjoy, add 5-6 frozen cubes into the blender with some milk or yogurt and blend it up
Healthy Vegetable Fruit Smoothie Recipes
Here are some of my favorite smoothie recipes, plus ones that readers swear by, to help you get started.
Green Smoothies
Want to enhance your child’s nutrition effortlessly? Here’s how to make ANY green smoothies! Packed with vitamins and fiber from spinach and kale, they’re quick, convenient, and perfect for fussy eaters.
Fiber Smoothie
Looking to increase fiber intake for both you and your kids? Try this delicious Fiber Shake! With raspberries, oats, and chia seeds, it supports digestion, keeps tummies full, and offers various health benefits like regulating blood sugar and supporting heart health.
Sip through a straw or enjoy as a smoothie bowl with your favorite toppings!
Check out these additional natural solutions to relieve constipation in toddlers.
Kale Mango Smoothie
This Kale Mango Smoothie is a so easy to whip up, taking just 3 minutes and requiring no cooking at all. It’s a fantastic way to add some nutrient-packed kale into your child’s diet, and it’s allergy-friendly too!
Plus, with its creamy consistency and customizable flavors, it’s sure to become a favorite for both kids and adults alike.
Carrot Banana Smoothie
This Carrot Banana Smoothie is a creamy, sweet, and nutritious delight! With just a handful of simple ingredients blended together, it’s the perfect breakfast or snack option for both kids and adults.
Whether you enjoy it on its own or as a bowl topped with coconut flakes and nuts, this smoothie is sure to become a favorite!
Speaking of smoothie bowls, this Carrot Cake Oatmeal Smoothie Bowl is a must-try!
Broccoli Smoothie
Looking to add some more green veggies to your child’s diet without a fuss? This creamy Broccoli Smoothie takes the crown! No need to pre-cook the broccoli; just toss it in with some simple ingredients for a delicious and nutritious start to your day.
I’m always trying to find an easy way to incorporate broccoli into various recipes. Some of our top picks are broccoli bites, broccoli pesto pasta, and veggie nuggets.
Greek Yogurt Smoothie
Treat yourself (and your kids) to a protein-packed Greek Yogurt Smoothie, ideal for breakfast or a satisfying snack! Adding Greek yogurt to your smoothie enhances creaminess, provides probiotics for digestion, and boosts protein to keep you satisfied.
Peach Banana Smoothie
This Peach Banana Smoothie is a summer favorite, ready in just 5 minutes and loaded with protein and fiber. Ideal for breakfast or a refreshing snack on hot days, it’s versatile enough to enjoy alone or mixed into dishes like oatmeal or quinoa for a tasty twist your family will adore!
Watermelon Smoothie
A refreshing summer treat, this Watermelon Smoothie is both hydrating and delicious. Whether you sip it from a straw or scoop it up in a bowl, it is sure to become a favorite go-to for staying cool and satisfied during those hot summer days.
Avocado Banana Smoothie
Yes, avocado is technically a fruit, but since it is not sweet and usually enjoyed like a vegetable, I’ve included it here.
This avocado banana smoothie is perfect for busy mornings or when your kids need a nutritious boost. It’s creamy like a banana milkshake and super versatile – you can adjust the thickness and even mix it into other dishes for added nutrition.
Mango Avocado Smoothie
I love adding bananas to our smoothies for extra sweetness and creaminess, but I know many of you have requested an alternative. Here’s a great option to try! Even if you’re a fan of bananas in your smoothie, this mango avocado smoothie offers a refreshing change of pace!
Equipment
Using a powerful blender makes ALL the difference when making smoothies. You will get a perfectly silky smooth drink every.single.time!
I’ve had my Vitamix for 8+ years and I love it so so much. I use it to make all my blender muffins, dips/sauces, smoothies, veggie nuggets, pancakes…
And this straw cup that comes with a lid is the perfect straw drinking cup for toddlers. It also comes with a silicone cover for grip and to prevent breakage. You can see all of our favorite toddler mealtime essentials here!!
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Vegetable Fruit Smoothie
Equipment
Ingredients
- 1 cup fresh or frozen baby spinach
- 1/2 cup frozen cauliflower florets
- 1 ripe banana
- 1 cup frozen mango chunks
- 1 cup unsweetened almond milk (or any milk of choice)
- 1/4 cup plain Greek yogurt
- 1 tablespoon chia seeds or ground flaxseed
- 1/2 teaspoon vanilla extract
Instructions
- Add all ingredients to a blender, starting with the almond milk for easier blending. Blend on high until smooth and creamy. Taste and adjust the consistency by adding more milk if it’s too thick, or a handful of ice for a frosty texture.
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