Sure, buying a premade pouch or smoothie probably appears simpler–if not less futile–than making your own concoction twice a week, but if I told you could make something better in five minutes—or ten, if you want your kid(s) to help make it—and meet 85% of a day’s fruit and veggie intake in one serving you’d do it, right? This is that right one.
Check out our other great smoothie recipes!
If you’re looking for a quick, refreshing, and nutrient-packed green smoothie for toddlers, this recipe is a winner. It’s designed to be bright, naturally sweet, and loaded with fruits and vegetables that even picky eaters will happily drink. Using a base of coconut water (or plain water), sweet mango, banana, crisp cucumber, and leafy spinach, it delivers a balanced dose of vitamins, minerals, and fiber. A touch of lemon adds zing, while optional ginger, turmeric, and olive oil give it extra depth and a smoother texture.
This green smoothie for toddlers isn’t just tasty — it’s a practical way to cover a big portion of your child’s daily fruit and veggie needs in a single cup, all without added sugar or artificial ingredients.
Here’s what you’ll be working with:
Q: Can I make this green smoothie for toddlers ahead of time?
A: It’s best served fresh, but you can refrigerate it for up to 24 hours in a sealed container. Shake well before serving.
Q: Can I swap ingredients?
A: Yes — you can use pineapple instead of mango, kale instead of spinach, or plain water instead of coconut water.
Q: Is ginger safe for toddlers?
A: A small pinch or thin slice is generally fine for toddlers, but you can leave it out if your child is sensitive to strong flavors.
Q: Does the olive oil affect taste?
A: Not much — it mainly helps create a smoother, creamier texture.
This vegetable-powered smoothie is the sweet and creamy drink your child is looking for but also delivers the full day of vegetables and fiber you need your child to have.
Pour the coconut water into your blender jar, then add a big squeeze of lemon.
Unpeel the mango; using hands or a knife, pull the fruit from the pit and drop in blender jar. Squeeze out any remaining juice from the pit and skin into jar before fully discarding. Add banana, if using.
Peel and discard cucumber skin; slice the cuke vertically into about 5-6 pieces; toss pieces into your blender. Add in a pinch of ginger, turmeric powder, and salt.
Separate spinach leaves from their stems; place leaves in your blender. If using, add a splash of olive oil and your ice cubes.
Dealer's choice here: pouch, bottle, cup, etc. If you're working on improving your child's ability with an open cup, this is a good one for practice.
Smoothies are, by their nature, endlessly adaptable. This one is no exception: you can swap spinach for kale; watermelon or pineapple in for the mango; increase the vegetable ratio--try adding celery!--and decrease the fruit; et al. We have a fun almond milk variant on this one that ups the creamy factor but keeps the vegetable focus.
Servings 4
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
*Around two years of age we got our son involved in the process by having him separate the spinach leaves; by three, he's helping us with peeling and pouring.
Brad (the Dad) is the founder and Chief Recipe Officer of New Dad's Kitchen. His own cooking/feeding journey started humbly during his son's infancy, preparing and managing his son's bottle intake in order to support his wife; it has since blossomed into a full-on passion to feed his child and family delicious and healthy meals that can satisfy both a toddler and his very tired parents.
