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This Veggie and Protein Packed Smoothie Will Get You to Dinner

protein smoothie

There are smoothies for all seasons and reasons–see here and here and here–and the afternoon is as good (and necessary) a time as any for a smooth treat. This veggie and protein packed smoothie will keep ‘em happy and hearty until dinnertime: it’s got creaminess for days, thanks to peanut butter and yogurt; it’ll take care of more than half of your kiddo’s daily fruit and vegetable needs, thanks to the inclusion of much carrots and kale. Modeled after the date shakes you often see at smoothie shops, it satisfies both your kid’s want of sweet and your need for healthy–and there are two full servings left over for you, too.

(Pro tip: While we’ve set up the recipe to ensure it can work with all sorts of blender types and/or speeds, consider it also a recommendation for a high-powered blender, a real must-own if you want to break down carrot into liquid form. I use a Vitamix for the task.)

Ingredients Overview

  • Greek Yogurt: The key protein anchor for this recipe. It gives the smoothie a thick, milk-shake-like consistency while supplying calcium and probiotics.
  • Peanut Butter: Adds healthy fats, extra protein, and a rich, nutty flavor that helps ground the drink and keep your little one full for longer.
  • Spinach: A powerhouse green vegetable that disappears completely into the blend, letting you sneak essential vitamins and iron into a sweet treat.
  • Banana: Provides natural sweetness and a thick, velvety texture that helps mask the flavor of the greens.
  • Milk: Serves as the liquid vehicle to ensure a smooth, effortless blend while adding extra calcium and creaminess.

Steps Summary

  1. Add Liquid and Soft Ingredients: Pour the milk and Greek yogurt into the bottom of the blender first to help the blades process efficiently.
  2. Layer the Greens and Fruit: Pack the fresh spinach leaves on top of the liquid base, followed by the banana slices and peanut butter.
  3. Blend Until Smooth: Secure the lid and blend on high speed for 30 to 45 seconds, or until the spinach is fully broken down and the mixture is vibrant green and completely uniform.
  4. Adjust and Serve: Check the thickness; pour into a straw cup or a reusable pouch and serve cold to your toddler immediately.

FAQ

Can I use a different nut butter if my child has a peanut allergy? Yes, almond butter or sunflower seed butter (sunbutter) are great alternatives. Both maintain the healthy fat content and creamy texture required to keep this snack filling.

How do I get the spinach to blend smoothly without leaving pieces? Always place your liquid and yogurt at the bottom of the blender jar near the blades. Blending on full high speed for at least 30 to 45 seconds should easily pulverize the spinach leaves.

Can I use frozen spinach instead of fresh spinach? You can, but use a smaller amount (about 1/4 cup) because frozen spinach is much more compressed. Keep in mind that frozen greens can sometimes have a stronger flavor than fresh baby spinach.

How long can I store leftovers in the refrigerator? This smoothie is best enjoyed immediately, but you can keep it covered in the fridge for up to 12 hours. Give it a good shake or stir before serving, as natural separation can occur over time.

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What to Serve With This Veggie and Protein Packed Smoothie

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Prep Time 10 mins
Total Time 10 mins
Cooking Method:
Cuisine:
Meal(s):
Difficulty: Beginner
Servings: 4
Calories: 100
Description

Power your child through the late afternoon slump with this veggie and protein packed smoothie. Creamy Greek yogurt and peanut butter blend seamlessly with nutrient-dense spinach and sweet banana for an easy, filling snack that will easily get your kiddo to dinner.

Ingredients
  • 1/4 bag Baby Carrots
  • 3 stems Kale (I use Lacinato/Dinosaur type)
  • 4 Dates (pitted)
  • 1/2 cups Almond Milk (or other preferred animal- or plant-based milk)
  • 2 spoonfuls Greek Yogurt
  • Vanilla Extract
  • 1 spoonful Peanut Butter
  • 1 frozen Banana (If you don’t have and/or don’t want to use a banana, sub with four ice cubes)
  • Honey or Maple Syrup
  • Cinnamon
  • Protein Powder or Hemp Powder (optional)
Instructions
    Prep and Assemble
  1. 1
    Fruit and vegetable prep: a) slice carrots in half length-wise; b) pull kale leaves from stem; c) cover dates in water and allow to soak; d) freeze a banana (if you haven’t already done so).
  2. 2
    If not using a high-powered blender–or if you just want to ensure the smoothie ingredients blend with ease–steam the carrots until soft, roughly 7-10 minutes. (I like to throw the kale leaves on top for the last minute or so, just to soften them, as well.) Allow to cool.
  3. 3
    While vegetables are cooling, add ingredients into blender in the following order: milk, yogurt, a splash of vanilla extract, peanut butter, banana (or ice cubes), a shake of cinnamon, a drizzle of honey or maple syrup, and any powders you might want to add. Remove dates from soak and add to blender; when room temperature or slightly warm, add carrots and kale.
  4. 4
    Blend on High until completely melded and smooth, roughly 45-60 seconds

Nutrition Facts

Servings 4

Serving Size one small cup

Amount Per Serving
Calories 100kcal
% Daily Value *
Total Fat 3g5%
Potassium 298mg9%
Total Carbohydrate 13g5%
Dietary Fiber 1.5g6%
Sugars 7.5g
Protein 5g10%
Vitamin A 95 mcg
Vitamin C 4.8 mg
Calcium 88 mg
Iron 0.5 mg
Vitamin D 0.4 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: kids protein recipes, toddler protein recipes, protein smoothie for kids, smoothie, healthy toddler snacks, toddler snack ideas, toddler smoothies, toddler vegetables, fun toddler snacks
Read it online: https://newdadskitchen.com/recipe/veggie-and-protein-packed-smoothie-to-get-your-kiddo-to-dinner/
The recipe author and his then-infant son
Brad

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.