Incorporating smoothies for picky eaters is a nutrition game changer! They’re one of the easiest ways to pack extra calories, nutrients, and new foods into your picky eater’s diet.
However, I find that many of us overcomplicate smoothie recipes OR stick to the same old recipe on repeat. Neither are helpful for your picky eater!
In this blog post, we’ll cover some reasons smoothies are great for picky eaters, tips for introducing them, and 20 easy and healthy smoothie recipes.
Why Smoothies are a Home Run for Picky Eaters
Taste and Texture Are Generally Accepted
Smoothies have a naturally sweet taste from fruits, making them appealing even to the pickiest eaters. Their creamy, drinkable texture eliminates common sensory issues like “weird” crunches or textures that some kids find off-putting.
Easy to Modify
One of the best parts about smoothies is how easy they are to customize. You can swap ingredients to match your child’s flavor preferences, dietary needs, or allergy concerns. This flexibility allows you to introduce new foods gradually without overwhelming your kids.
Calorie Boosting
For kids who struggle with small appetites or need extra energy, smoothies can pack a lot of calories into a small, manageable portion. By adding nutrient-dense ingredients like full-fat yogurt, nut butter, or avocado, you can create a satisfying and energy-rich snack or meal.
Hidden Fiber, Vitamins, and Minerals
Smoothies are an easy way to sneak in essential nutrients without kids even realizing it. Vegetables like spinach, zucchini, or cauliflower can be blended in without affecting the taste, while fruits contribute a natural dose of vitamins and antioxidants. Adding seeds or beans boosts fiber, supporting digestion and overall health.
Building Balanced Smoothies for Picky Eaters
Don’t overcomplicate your smoothie recipes!
Let’s cover a simple structure that makes room for great taste and optimal nutrition in every smoothie recipe.
1. Liquid Base
Dairy milk or fortified plant milk (like almond or oat milk) is an excellent choice for creaminess and added nutrients like protein, calcium, iron, and vitamin D.
If your kid does not like the creaminess of milk, use 100% fruit juice like apple, orange, or mango juice.
2. Fruit
Fruits are the star of most smoothies, contributing natural sweetness, flavor, and a boost of fiber. Bananas are particularly popular because they add creaminess and balance out tart or bitter flavors, but you can use any fruit you have on hand!
I always opt for frozen fruit in smoothies because it’s cheaper, doesn’t go bad, and adds to a thicker, more milkshake-like texture that kids love.
3. Protein
A protein source makes your smoothie more filling and balanced, keeping kids energized for longer. My favorite protein options for smoothies are full-fat Greek yogurt or nut butter. I often opt for almond butter or sun butter because they have a less overwhelming flavor than peanut butter!
Protein powders are also a good option if your child is dairy-free or nut-free. However, most kids don’t need THAT much protein in their smoothie. For more information, check out my complete guide of 50+ protein sources for picky eaters
4. Fiber
Although the fruit already adds some fiber to a smoothie, 95% of kids don’t eat enough daily fiber – so we want to take advantage of adding fiber every chance we can!
My favorite fiber recommendations for smoothies are tasteless frozen veggies (like cauliflower, zucchini, or yellow squash), ground flax seeds, chia seeds, ¼ cup white beans, or even a fiber supplement. Read more about the best fiber supplements for kids.
Tips for Introducing Smoothies to Picky Eaters
Involve Kids in the Process
This is the most important tip! In my experience, the #1 way to get kids to try new foods is to let them help prepare them.
This teaches them about new foods in a pressure-free environment and gives them a sense of ownership and responsibility. They’ll want to taste the results of their hard work!
Start with Familiar Flavors
It’s best to begin with familiar and well-loved flavors like banana, strawberry, or chocolate. These classic combinations feel safe and appealing, making kids more likely to give them a try. Once they’re comfortable, you can gradually introduce other ingredients to expand their palate.
Keep the Texture Smooth
Texture can make or break a smoothie for picky eaters, so aim for a perfectly smooth blend. Double-check that seeds, fibrous pieces, or ice chunks are fully broken down. Using frozen fruits and a high-powered blender like this one ensures a creamy, milkshake-like consistency every time.
Use Fun Names or Presentation Ideas
Presentation can go a long way in winning over a picky eater. Give your smoothies creative names like “Superhero Smoothie” or “Rainbow Shake” and serve them in colorful cups with fun straws.
The playful approach makes smoothies feel like a special treat rather than something you’re using to sneak in healthy foods.
Tools for Smoothies
Some of my favorite tools to make smoothies for picky eaters!
- Individual blender: often times the biggest hesitation to making a smoothie is the clunky blender clean up. This blender makes an individual serving size, perfect for your kiddo!
- Popsicle mold: If your kids aren’t into smoothies, turn any of these recipes into a popsicle!
- Leak-proof cups
- Fun straws
20 Smoothie Recipes for Picky Eaters
*** For all smoothies, add ¼ cup of ice if you are not using frozen fruit
1. Banana Berry Blast
- 1 cup milk or fortified plant milk
- ½ banana
- ½ cup blueberries
- ½ cup full-fat greek yogurt
- 2 tbsp chia seeds
2. Peach Creamsicle
- 1 cup milk or fortified plant milk
- 1 cup frozen peaches (or 1 fresh peach)
- 1 cup full-fat Greek yogurt
- ¼ cup frozen riced cauliflower
3. Purple Power
- 1 cup milk or fortified plant milk
- ½ cup frozen or fresh berries of choice (blueberries, blackberries, raspberries)
- ¼ cup almond butter
- ½ frozen zucchini
4. Orange Creamsicle
- 1 cup 100% Orange juice
- ½ frozen banana
- ½ cup full-fat Greek yogurt
- 2 tbsp ground flax seeds
5. Classic Strawberry Banana
- 1 cup milk or fortified plant milk
- ½ banana
- ½ cup strawberries
- ¼ cup sun butter
- ½ frozen yellow squash
6. Creamy Chocolate Shake
- 1 cup milk or fortified plant milk
- ½ banana
- ½ cup full-fat Greek yogurt
- ½ avocado
- 2 tbsp cocoa powder
7. Tropical Breeze
- 1 cup 100% Mango juice
- ½ peach (or ¼ cup frozen)
- ½ cup frozen mango cubes
- ½ cup full-fat Greek yogurt
- 2 tbsp chia seeds
8. Apple Pie Smoothie
- 1 cup 100% apple juice
- ½ banana
- ½ apple
- ½ cup full-fat Greek yogurt
- 2 tbsp ground flax seeds
9. Green Tropical Treat
- 1 cup Coconut milk
- ½ cup fresh or frozen pineapple
- 1 kiwi
- ½ cup full-fat Greek yogurt
- ½ cup frozen zucchini
10. Peanut Butter Cup
- 1 cup milk or fortified plant milk
- ½ banana
- 1 tbsp peanut butter
- ¼ cup frozen riced cauliflower
- 2 tbsp cocoa powder
11. Avocado Berry Bliss
- 1 cup milk or fortified plant milk
- 1 cup frozen blueberries
- ½ cup full-fat Greek yogurt
- ½ avocado
12. Sunny Citrus
- 1 cup 100% Orange juice
- ½ large orange
- ½ peach
- ½ cup full-fat Greek yogurt
- ½ frozen yellow squash
13. Vanilla Berry
- 1 cup milk or fortified plant milk
- 1 tbsp vanilla extract
- ½ cup raspberries
- ½ banana
- 1 tbsp sun butter or almond butter
- 2 tbsp chia seeds
14. Coconut Cream
- 1 cup Coconut milk
- ½ cup pineapple chunks
- ½ cup full-fat Greek yogurt
- ¼ cup frozen riced cauliflower
15. Strawberry Lime Slush
- ¾ cup 100% apple juice
- ¼ cup lime juice
- ½ cup strawberries
- ½ banana
- ½ cup full-fat Greek yogurt
- 2 tbsp chia seeds
16. Chocolate Cherry Bliss
- 1 cup milk or fortified plant milk
- ½ cup cherries
- ½ banana
- ½ cup full-fat Greek yogurt
- ½ avocado
- 2 tbsp cocoa powder
17. Mango Melon Magic
- 1 cup Coconut water
- ½ cup mango chunks
- ½ cup cantaloupe chunks
- ½ cup full-fat Greek yogurt
- ½ cup frozen zucchini
18. Cinnamon Roll
- 1 cup milk or fortified plant milk
- ½ banana
- 2 tbsp sun butter
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 2 tbsp ground flax seeds
19. Berry Watermelon Cooler
- 1 cup Coconut water
- ½ cup watermelon chunks
- ½ cup blackberries
- ½ cup full-fat Greek yogurt
- 2 tbsp chia seeds
20. Classic Peanut Butter Banana
- 1 cup milk or fortified plant milk
- ½ banana
- 1 tbsp sun butter
- ¼ cup frozen riced cauliflower
I hope these recipes give you the inspo you need for year-round smoothies! Feel free to experiment with the recipes by adding your kid’s favorite foods. And as always – celebrate the small wins with your picky eater!
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