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Whether you’re feeding a picky eater or just looking to add some nutrients to your toddler’s diet, toddler smoothies fit the bill. These toddler smoothie recipes are cold, refreshing, and fun. Here, we’ve rounded up 30+ fruit and veggie smoothies for toddlers.

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Are smoothies good for toddlers?

Yes! As a Registered Dietitian and mom, I’m here to tell you that smoothies can be a nutritious secret weapon for toddlers and kids, especially picky toddlers!

We love smoothies at our house. In minutes, I can whip up a nutrient-packed beverage that can compliment our meal.

With the right ingredients—like protein-rich beans and healthy fats like avocodo—a smoothie can also make a stand alone meal or snack.

Easy, nutritious meal in minutes? As an entrepreneur and busy mom of three, I can use this in my arsenal.

Especially for toddlers. They don’t always enjoy trying new foods (or their tried and true foods, for that matter).

Maybe you’re sick of buying storebought yogurt pouches (they are expensive and you should make these homemade yogurt pouches), and need a new solution.

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Things like food activities for toddlers can make your kiddo a more adventurous eater. But sometimes you need something fast and easy.

That’s where these healthy smoothie recipes for toddlers come in.

Smoothies are delicious, cold, and creamy. Your toddler won’t even know that you threw in some veggies.

Wondering what you can put in a smoothie for toddlers? What if your toddler has specific nutrient needs?

In this ultimate toddler smoothie guide, I’m giving you ideas for toddler smoothies, including high fiber smoothies for easing constipation, smoothies to boost iron intake, and some for improving gut health.

What You Need to Make a Toddler Smoothie

A smoothie is a blended drink with various ingredients that is typically made in a high speed blender.

You can add fruits, veggies, yogurt, milk, juice, ice, oats, and more to create a unique, creamy beverage that meets your toddler’s nutrition needs.

Smoothies are convenient and can be enjoyed on-the-go in kids smoothie cups. Smaller children can enjoy half cups.

And you can personalize each toddler fruit smoothie to meet your toddler’s taste preferences.

For instance, you can hide veggies, add a little sweetener, add extra fats if they are underweight, etc.

I love smoothies as a post-workout snack and generally as part of a balanced diet.

As a parent, I appreciate that they’re a fun way for toddlers to get in much-needed nutrients.

They can be the perfect breakfast alongside some toast, or even be a healthy treat! They can even be poured in a bowl with toppings, like granola or cereal.

Smoothie bowls can appeal to the whole family!

And yes, a pre-made smoothie can be one of many options for healthy breakfasts – don’t put pressure on yourself that you need to make something fresh daily!

To get started with a nutritious smoothie for toddlers, you’ll need something to blend the smoothie.

I like this high powered blender. You can also use a Magic Bullet or a food processor.

Here are some of my smoothie staples that we always have to serve in kids smoothie cups.

• Produce – Fresh produce or frozen fruit are both key sources of antioxidants, vitamins and minerals, and fiber!
• Greek yogurt – A great source of protein and healthy fats for satiety, as well as calcium, Vitamin D, Vitamin K and probiotics.
• Liquid – milk of your choice, water, juice
• Veggies like spinach or cauliflower – they are neutral-tasting and easy to hide. See below for some more options!
• Bananas – Fresh and frozen banana both work well. Bananas are naturally sweet, and when frozen, they can help add creaminess.
• Healthy fats, like avocado, full fat dairy, coconut oil, peanut butter, almond butter, seed butter
• Seeds like hemp seeds, chia seeds, flax seeds – I get them in bulk from Thrive Market
• Flavorings – cinnamon, cocoa powder, nutmeg, turmeric, ginger, etc. 
• Smoothie reusable pouches make it easy for little hands to grab and serve themselves if they aren’t ready for a toddler cup
• Resuable storage bags or stasher bags help with storing extra and reducing waste
• Popsicle molds – Many popsicle recipes can also work great as smoothies! For example, those creamy coconut popsicles with mango, pineapple and coconut cream would make a great dairy free smoothie for toddlers.

Favorite Toddler Smoothie Add In’s

baby peanut powder

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blender

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chia seeds

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chocolate chips

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coconut oil

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drippy peanut butter

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hemp seeds

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flax seeds

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kids smoothie cups

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pumpkin seeds

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pb2

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Smoothies for Toddlers with Constipation

Does your child struggle with constipation? It’s not fun, and it can make meals and snacks more complicated.

Constipation often happens when your child’s diet is low in fiber.

According to the Dietary Guidelines for Americans, toddlers need around 14-19 grams of fiber every day.

A toddler smoothie is a great way to enhance a picky toddler’s diet and get more nutrients in at snack time.

Besides fiber, your toddler needs to get enough fluids throughout the day. You can increase both their fiber and fluid intake with a high fiber smoothie.

Adding in more fiber can also help to stabilize blood sugar, meaning more level energy for your toddler. This benefits them (and you!) and prevents the low blood sugar spikes.

Because you can adjust the ingredients in a smoothie, you can tailor the smoothie to be higher in fiber. Some things to add to your toddler’s smoothie to increase fiber include:

• Oats
• Seeds like chia seeds or flax seeds
• Leafy greens
• Fruits like berries, mango, and banana
• Avocado
• Quinoa
• Legumes, like chickpeas, peas, kidney beans, or lentils

FAQ: Ask the Dietitian

Veggie Smoothies for Toddlers

One of the major reasons I love to recommend smoothies is that they really help in getting in those veggies.

You can add so many different veggies to smoothies, and they go totally undetected!

Leafy Greens

Maybe your toddler turns up their nose at a plate of veggies. Add some leafy greens to their smoothie and they won’t know the difference.

Plus, greens can help provide vitamins A, C, and K. They’re also rich in B vitamins and antioxidants.

Your toddler isn’t the only one that benefits from extra helpings of leafy greens.

It’s been shown that diets higher in leafy greens reduce your risk of heart disease, stroke, cancer, and age-related eye diseases.

Cauliflower

Aside from leafy greens, cauliflower is another great veggie for smoothies.

Not only is cauliflower tasteless, but it can provide a creamy texture to your smoothie! 

Daily Harvest has great options for veggies in your smoothie if you don’t feel like making your own.

Other Veggies in Smoothies

Other veggies that you can add to a smoothie include sweetpotato, beets, zucchini and carrots.

We love this sweetpotato smoothie and this carrot banana smoothie is naturally sweet!

High Iron Smoothies for Toddlers

Smoothies can also be a way to add iron to a toddler’s diet, especially if they don’t like or eat much meat.

Iron deficiency happens when there isn’t enough iron in the diet or something is preventing an adequate absorption of iron.

There are multiple reasons your toddler may be iron-deficient.

Because of the picky eating that sometimes goes along with the independence of toddlerhood, your toddler’s diet may be lacking in iron-rich foods.

Make sure you’re trying some of these healthy snacks for picky eaters!

Your toddler is also growing like crazy and may have an increased demand for iron.

There may also be reduced absorption if they frequently have infections or other GI disorders.

Some signs of iron deficiency include fatigue, crankiness, reduced appetite, pale skin, or slow growth. If you have concerns about iron deficiency, be sure to check with your pediatrician.

Iron is more readily absorbed when paired with vitamin C-rich foods. This is incredibly easy to do when you make a smoothie.

For example, pairing spinach, orange juice, and tofu will increase your toddler’s iron absorption, and it will be naturally sweet.

To boost your toddler’s iron intake and absorption, here are some smoothie ideas and add-ins to include in their smoothie.

• Spinach
• Legumes, like black beans or navy beans
• Sweetpotatoes
• Broccoli
• Nuts and nut butter
• Seeds
• Tofu
• Iron-fortified baby cereal
• Citrus fruit or juice

Gut Healthy Smoothies for Toddlers

Improving your toddler’s gut health is essential for their immune systems and overall well-being, and a bright-colored toddler smoothie can do just that!

Fortunately, you can customize your toddler’s smoothies to promote healthy gut bacteria growth and balance.

Probiotics are helpful bacteria that maintain the balance in your gut.

When your gut bacteria are well balanced, everything is better—digestion, immunity, skin health, disease prevention, and more.

Some easy ways to make a smoothie gut-healthy include adding probiotic-rich foods like yogurt or kefir.

You can also add prebiotic-rich foods like bananas and whole grains to fuel those good bacteria.

The high-fiber smoothies used for constipation can also promote a healthy gut in your toddler, so those are a win-win.

30 Toddler Smoothie Recipes

Okay, so now that you’re convinced to try high fiber smoothies for your toddler, are you looking for recipes?

Look no further! I’ve rounded up some delicious smoothie recipes your toddler (and the rest of your family) will love.

These low sugar smoothie recipes can be catered to your personal preferences. Not a dairy fan? Substitute soy milk or coconut milk!

Allergic to nuts or nut butter? Try coconut oil, tahini, or avocado for a healthy fat.

References:

• Li N, Wu X, Zhuang W, et al. Green leafy vegetable and lutein intake and multiple health outcomes. Food Chem. 2021;360:130145. doi:10.1016/j.foodchem.2021.130145