20 Smoothies for Picky Eaters (Sneak in Fruits, Veggies & Protein)

Picky eaters rejecting vegetables, protein, and fruit? Enter the smoothie: liquid nutrition delivery system disguised as a treat. Blend spinach into berry purple, hide protein powder under banana sweetness, sneak in avocado for creaminess they'll never detect.

These 20 smoothie recipes are tested on real picky eaters. They taste like milkshakes, look appealing, and deliver nutrients kids need—without battles.

Why Smoothies Work for Picky Eaters

Hidden nutrition: Blend vegetables invisible. Spinach disappears into berries. Cauliflower masked by mango.

Familiar flavors: Start with fruits kids already like (banana, berries, mango). Add hidden ingredients gradually.

Fun factor: Bright colors, fun straws, "special drink" appeal.

Cold and sweet: Most kids prefer cold, sweet foods. Smoothies check both boxes.

Quick consumption: Down in 5 minutes. No prolonged mealtime battles.

Portable: Take to school, sports, car rides. Nutrition on the go.

The Picky-Eater-Proof Smoothie Formula

Base (choose 1):

• Milk (dairy or non-dairy)
• Yogurt (adds creaminess + protein)
• Juice (increases sweetness but also sugar)
• Water (for lighter smoothies)

Fruit (1-2 types):

• Banana (natural sweetness + creamy texture)
• Berries (color, flavor, antioxidants)
• Mango (tropical sweetness)
• Pineapple (tangy-sweet)
• Peaches (mild, sweet)

Hidden veggie (optional but recommended):

• Spinach (tasteless, disappears)
• Cauliflower (frozen, blends smooth)
• Zucchini (adds creaminess)
• Carrot (sweet when blended)
• Beets (in chocolate smoothies)

Protein boost (choose 1):

• Greek yogurt (10-15g protein per cup)
• Protein powder (vanilla works in most)
• Nut butter (2 tbsp = 8g protein)
• Silken tofu (tasteless, high protein)
• Oats (adds protein + thickness)

Sweetener (if needed):

• Honey (12+ months)
• Medjool dates (blend in, natural sweetness)
• Maple syrup (small amount)
• Ripe banana (natural sugar)

Fun additions:

• Ice (makes it thick and cold)
• Vanilla extract (enhances sweetness perception)
• Cinnamon (warm flavor)
• Cocoa powder (chocolate appeal)
• Mini chocolate chips (sprinkle on top)

20 Picky-Eater-Approved Smoothies

Gateway Smoothies (Start Here)

1. Basic Berry Banana

The entry-level smoothie. Simple, sweet, familiar.

Recipe:

• 1 banana
• 1 cup frozen berries
• 1 cup milk
• 1 tbsp honey (optional)

Blend until smooth. Taste: Sweet fruit milkshake

2. Strawberry Banana Classic

Even pickier than #1. Only two flavors kids usually like.

Recipe:

• 1 banana
• 1 cup frozen strawberries
• ¾ cup milk
• ½ cup vanilla yogurt

Blend. Taste: Strawberry milkshake

3. Chocolate Banana

Chocolate makes everything acceptable.

Recipe:

• 2 bananas
• 1 cup milk
• 2 tbsp cocoa powder
• 1 tbsp peanut butter
• 1 tsp honey

Blend. Taste: Chocolate milkshake

4. Mango Madness

Tropical sweetness, bright orange color.

Recipe:

• 1 cup frozen mango
• ½ banana
• ½ cup orange juice
• ½ cup vanilla yogurt

Blend. Taste: Tropical fruit smoothie

5. Peach Perfection

Mild, sweet, non-threatening.

Recipe:

• 1 cup frozen peaches
• 1 banana
• ¾ cup milk
• Dash of cinnamon

Blend. Taste: Peach milkshake

Green Smoothies (Vegetables Hidden)

6. "Purple" Berry (Secret Spinach)

The purple color hides green spinach. Kids see purple, taste berries.

Recipe:

• 2 cups fresh spinach
• 1 cup frozen blueberries
• 1 banana
• 1 cup milk
• 1 tbsp honey

Blend spinach and milk first until smooth, then add fruit. Color: Purple. Taste: Berry sweetness

7. Green Monster (Tastes Like Berries)

Despite the name, kids love this.

Recipe:

• 1 cup spinach
• 1 cup frozen mixed berries
• 1 banana
• ½ cup Greek yogurt
• ¾ cup milk

Blend. Color: Purple-ish. Taste: Sweet berries

8. Tropical Green

Mango and pineapple overpower spinach taste.

Recipe:

• 1 cup spinach
• ½ cup frozen mango
• ½ cup frozen pineapple
• 1 banana
• 1 cup coconut milk

Blend. Color: Light green. Taste: Tropical paradise

9. Avocado Berry (Secret Ingredient)

Avocado makes it creamy. Kids have no idea it's there.

Recipe:

• ½ avocado
• 1 cup frozen strawberries
• 1 banana
• 1 cup milk
• 1 tsp honey

Blend. Color: Pink. Taste: Strawberry cream

10. Cauliflower Vanilla (No Veggie Taste)

Frozen cauliflower has NO flavor. Just adds creaminess and nutrients.

Recipe:

• ½ cup frozen cauliflower
• 1 banana
• 1 cup milk
• ½ cup vanilla yogurt
• 1 tsp vanilla extract
• Dash of cinnamon

Blend. Color: Cream. Taste: Vanilla milkshake

Chocolate Smoothies (Vegetables Still Hidden)

11. Chocolate Spinach (Tastes Only Like Chocolate)

Cocoa powder completely masks spinach.

Recipe:

• 1 cup spinach
• 2 bananas
• 2 tbsp cocoa powder
• 1 cup milk
• 1 tbsp peanut butter

Blend. Color: Brown. Taste: Chocolate peanut butter

12. Chocolate Zucchini (Undetectable)

Raw zucchini blends smooth and tasteless.

Recipe:

• ½ cup chopped zucchini
• 1 banana
• 2 tbsp cocoa powder
• 1 cup milk
• 1 tbsp almond butter
• Ice

Blend. Color: Brown. Taste: Chocolate smoothie

13. Secret Beet Chocolate

Beets add natural sweetness and blend into chocolate.

Recipe:

• ½ small cooked beet (or ¼ cup canned)
• 1 banana
• 2 tbsp cocoa powder
• 1 cup milk
• 1 medjool date (pitted)

Blend. Color: Deep brown. Taste: Rich chocolate

Protein-Packed Smoothies

14. PB&J Smoothie

Nostalgic flavor, high protein.

Recipe:

• 1 banana
• 1 cup frozen strawberries
• 2 tbsp peanut butter
• ½ cup Greek yogurt
• ¾ cup milk

Blend. 20g+ protein. Taste: PB&J sandwich

15. Oatmeal Cookie Smoothie

Tastes like dessert, fills them up.

Recipe:

• ½ cup oats (blend first to powder)
• 1 banana
• 1 cup milk
• 1 tbsp almond butter
• 1 tsp cinnamon
• 3-4 medjool dates
• Ice

Blend. 15g+ protein. Taste: Oatmeal cookie

16. Vanilla Protein

If using protein powder, vanilla is most versatile.

Recipe:

• 1 scoop vanilla protein powder
• 1 banana
• 1 cup frozen berries
• 1 cup milk
• Handful of spinach (optional)

Blend. 25g+ protein. Taste: Vanilla berry

17. Almond Joy

Coconut, chocolate, almonds. Candy bar smoothie.

Recipe:

• 1 banana
• 2 tbsp cocoa powder
• 2 tbsp almond butter
• 1 cup coconut milk
• 1 tbsp shredded coconut
• Ice

Blend. Taste: Almond Joy candy

Special Treats (Occasional)

18. Cookies and Cream

Use sparingly, but kids LOVE this.

Recipe:

• 1 banana
• 1 cup vanilla yogurt
• ½ cup milk
• 2 Oreos (or similar cookies)
• Ice

Blend. Taste: Cookies and cream milkshake

19. Strawberry Cheesecake

Feels indulgent, actually has protein.

Recipe:

• 1 cup frozen strawberries
• ½ cup cream cheese (or Greek yogurt)
• 1 banana
• ¾ cup milk
• 1 tbsp honey
• Graham crackers (crushed on top)

Blend. Taste: Strawberry cheesecake

20. Birthday Cake

For special days. Rainbow sprinkles make everything better.

Recipe:

• 1 banana
• 1 cup vanilla yogurt
• ½ cup milk
• ½ tsp vanilla extract
• ½ tsp almond extract
• Rainbow sprinkles (mix in and top)

Blend. Taste: Vanilla birthday cake

The Art of Hiding Vegetables

Color management:

Green vegetables (spinach, kale, zucchini): Hide with: Blueberries, blackberries, purple grapes → Result: Purple smoothie Hide with: Mango, pineapple, banana → Result: Yellow-green (less obvious) Hide with: Cocoa powder → Result: Brown chocolate smoothie

Orange vegetables (carrot, sweet potato): Hide with: Mango, peaches, oranges → Result: Orange smoothie (looks normal)

White vegetables (cauliflower): Blend into any smoothie. No color change. No flavor.

Start small, build up:

• Week 1: No veggies, just fruit (build trust)
• Week 2: Add ¼ cup spinach to berry smoothie
• Week 3: Increase to ½ cup spinach
• Week 4: Add 1 cup spinach (they won't notice by now)
• Week 5: Try different vegetable

Smoothie Prep Strategies

Freezer smoothie bags:

Sunday prep (20 minutes):

1. Portion ingredients into freezer bags (minus liquid)
2. Label with smoothie name
3. Freeze flat
4. Mornings: Dump bag in blender, add liquid, blend

Example bag contents:

• 1 banana (broken into chunks)
• 1 cup frozen berries
• 1 cup spinach
• 2 tbsp oats

Morning: Add 1 cup milk, blend, done in 2 minutes.

Pre-portioned additions:

• Freeze spinach in ice cube trays (pop out cubes as needed)
• Pre-measure protein powder into small containers
• Keep frozen fruit in easy-pour bags

Batch blending: Make 2-3 servings at once. Pour extra into mason jars, refrigerate. Shake and drink within 24 hours.

See meal prep for beginners for more strategies.

Getting Picky Eaters to Drink Smoothies

Make it appealing:

• Fun straws: Curly straws, wide boba straws, character straws
• Special cups: Let them choose their smoothie cup
• Toppings bar: Granola, coconut, chocolate chips, berries to sprinkle on top
• Name it: "Super Power Smoothie" or "Princess Pink Drink"

Involve them:

• Let them choose fruit
• Press blender button (supervised)
• Pour into cups
• Add toppings

Make it routine:

• "Smoothie Saturdays"
• After-school smoothie instead of snack
• Breakfast smoothie on rushed mornings

Don't force: "Want to try a sip?" not "Drink this now." Model enjoying your own smoothie.

Smoothie Nutrition Boosters

Add without changing taste:

Chia seeds: 1 tbsp adds omega-3s, fiber, protein. Blends invisible.

Ground flaxseed: 1 tbsp adds fiber and healthy fats. Undetectable.

Hemp hearts: 2 tbsp adds protein, minerals. Mild taste.

Wheat germ: 1 tbsp adds vitamins and protein.

Collagen peptides: 1 scoop adds protein, tasteless.

Spirulina powder: Start with ¼ tsp in chocolate smoothies (turns green in lighter smoothies).

Greens powder: If kid already drinks smoothies, gradually add vegetable powder blend.

Common Smoothie Mistakes

Mistake 1: Too thick Add more liquid gradually. Should be drinkable, not spoonable.

Mistake 2: Too thin Add more frozen fruit, ice, or banana. Frozen > fresh for thickness.

Mistake 3: Too sour Add more banana or sweeten with dates/honey.

Mistake 4: Visible vegetable bits Blend longer! Especially with spinach stems. High-powered blender helps.

Mistake 5: Announcing hidden ingredients "This has spinach!" = instant rejection. Just serve it. If they ask, be honest, but don't lead with it.

Mistake 6: Too many new flavors at once Start with one or two familiar fruits. Add new ingredients one at a time.

Smoothies on a Budget

Save money:

Buy frozen fruit: Cheaper than fresh, lasts longer, already prepped.

Freeze your own: Bananas about to go bad? Peel, freeze. Ripe berries on sale? Freeze.

Use plain yogurt, add sweetness: Flavored yogurt costs more. Buy plain, sweeten with fruit.

Skip specialty powders initially: Start with whole foods (oats, nut butter, veggies). Add powders later if budget allows.

Bulk items:

• Large containers Greek yogurt vs. individual cups
• Big bags frozen fruit vs. small packages
• Bulk oats, chia, flax

Cost comparison:

• Homemade smoothie: $1.50-2.50
• Store-bought smoothie: $5-8
• Savings: $3.50-6 per smoothie

See budget grocery shopping tips for more ideas.

Smoothie Bowls for Picky Eaters

Thicker smoothie, eaten with spoon, topped with fun items:

Base: Make smoothie thicker (less liquid, more frozen fruit)

Toppings kids might eat:

• Granola
• Coconut flakes
• Sliced banana
• Berries
• Chocolate chips
• Chia seeds
• Honey drizzle

Appeal: Looks like ice cream, fun to eat, they control toppings.

Example: Blend: 2 frozen bananas, ½ cup frozen berries, ¼ cup milk (very thick) Top with: Granola, banana slices, 5 chocolate chips

When to Serve Smoothies

Breakfast: Quick nutrition when rushed. Pair with toast or egg for protein.

After-school snack: Refuel after school. Better than chips and cookies. See after school snacks healthy.

Pre-sports: 30-60 minutes before practice. Quick energy.

Post-sports: Within 30 minutes after. Protein aids recovery.

Didn't eat dinner: If they barely touched dinner, offer small smoothie for bedtime nutrition.

Sick days: Easier to consume than solid food. Nutrients while ill.

Smoothies for Different Ages

Toddlers (12-36 months):

• Thicker (almost bowl consistency)
• Serve in cup with handles
• Smaller portions (4-6 oz)
• Very simple flavors (banana, berries)

Preschool (3-5 years):

• 6-8 oz servings
• Fun straws help
• Let them "help" blend
• Simple flavors still best

Elementary (6-10 years):

• 8-12 oz servings
• More adventurous flavors okay
• Can help make independently
• Good for rushed mornings

Tweens/Teens (11+):

• 12-16 oz servings
• Higher protein needs
• Can make own smoothies
• Use as meal replacement occasionally

Smoothie Safety

Choking prevention:

• Blend completely smooth (no chunks)
• Don't give whole frozen fruit to young kids
• Supervise drinking (don't let them run around with smoothie)

Allergy awareness:

• Start new ingredients one at a time
• Watch for reactions
• Common allergens in smoothies: Nuts, dairy, soy

Food safety:

• Refrigerate within 2 hours
• Consume refrigerated smoothies within 24 hours
• Frozen smoothie packs last 3 months

Final Thoughts

Smoothies are the secret weapon for feeding picky eaters. Blend nutrition they'd reject on a plate into a drink they'll happily consume. Spinach, protein, healthy fats—all disguised in berry purple or chocolate brown.

Start this week:

1. Choose 2-3 recipes (start with "Gateway Smoothies")
2. Buy frozen fruit, bananas, yogurt, milk
3. Make one smoothie together
4. Celebrate any sips
5. Gradually add hidden vegetables

Remember: Even if they don't finish it, some nutrition beats no nutrition. If they drink half, you've won.

The beauty of smoothies? Tomorrow you can try again with different flavors, different colors, different names. Keep experimenting until you find the winners.

Now go blend something delicious. Your picky eater won't know they're drinking vegetables.

For more healthy eating strategies, check out no sugar kids snacks and hidden vegetable recipes.