Kid-Approved Green Smoothie Recipe

I’ve been painting the town green the past five years. What I mean by this is that I’ve been telling everyone and anyone about my love of plant-based eating, as well as drinking green juices and smoothies. My family has been on board, knowing that I feel vibrant and my health is stable. (So there aren’t many “EWWWWW, that looks gross” comments.) We hit a huge milestone four years ago. Not only did my then, 6-year old, ask to try my green smoothie recipe, but he also wanted seconds. That interested my husband, who has been craving them ever since.

The past few years Pretty Wellness has taken the message on the road speaking about healthy living for corporate folks and college students. After my presentation at Best Buy headquarters a sample of my kid-approved green smoothie was handed out as people exited the theater.

Pretty Wellness Speaking Engagement at Best Buy Headquarters

If you’re looking for an easy way to get your family and friends to eat more vegetables, try our recipe below. Trust me, it’s delicious.

If you prefer a heartier meal, rather than a fulfilling snack, try creating your own smoothie bowl using this recipe and your favorite fruits, seeds or nuts. Smoothie Bowl

5.0 from 8 reviews Kid-Approved Green Smoothie Recipe
Prep time
Cook time
Total time
A delicious, kid-approved green smoothie made with mostly vegetables.
Recipe type: Smoothies
Serves: 4
  • 1 cup cauliflower frozen
  • 1 cup kale frozen
  • ½ cup butternut squash frozen
  • 4 cups of milk (I use oat milk)** if you use other milk, you may need more dates/sweetener
  • 10 medjool dates (soak them for 10 minutes, then pit for optimal usage)
  • 2 tbsp. pumpkin pie spice
  1. Pour 3 cups of milk in the blender
  2. Add all frozen veggies and blend until liquified (about 1-2 minutes)
  3. Soak medjool dates for ten minutes, then pit
  4. Add 1 cup of milk, pumpkin pie spice and dates and blend until liquified (30 seconds)
  5. Taste - add more pumpkin pie spice, dates (or maple / agave syrup) to your liking
  6. Pour in glass to drink immediately or store in airtight containers.
I store in refrigerator for 1-2 days or freezer for longer durations.

These directions work best with a high-speed blender. If you use a traditional one, be sure to blend on a high-speed for a few minutes. If it is still chunky, add more liquid/milk (and an extra date and spice, too.)

My favorite smoothie-making tools:

Do you drink smoothies? What are your favorite fruit or veggie combinations? Please comment and share with us below.

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  1. Love adding pears, pineapples, cucumbers and mint to whatever greens I am using – and always add the juice of one lemon – it helps reduce the “green” flavor. Happy St Pattys Day!

    • I should use mint more. I really do love it especially in water. I sometimes add cilantro to smoothies as well as my quinoa salads, rice pasta dishes, etc.

  2. Great recipe! It looks super yummy.

    • I LOVE this green smoothie recipe, too. Both my son and husband drink them often, too. The not-so secret ingredient is the pumpkin pie spice. It really covers up the strong green veggie taste and the dates make it sweet. Thanks for stopping by.

  3. This looks amazing! We love green juices so I’m sure they will love this! Printing out your recipe now!
    Kristen recently posted…Obsessed with Rocksbox

    • Thanks. Let me know what you think. We all drink one first thing in the morning. I feel healthy and full of energy mid-morning and I think it’s the clean eating and chock full of veggies.

  4. Yum! I love the squash idea- I always have frozen squash in the freezer. Thanks for the tip!

  5. Love this recipe–and can’t wait to try it with my 4 and 5 year olds (and for me too)! I freeze a lot of my fruit and veggies too for blending into smoothies. We eat a lot of home made crudités and fruit platters for dinner/snacks in the summer and instead of tossing the leftovers I started freezing them – chunky pineapple pieces, strawberries, mango slices, peppers, apple slices (getting rid of seeds and core of course), even cucumbers. My favorite frozen trio is pineapple, green apple and cucumber mixed with fresh kale with a sprig of cilantro or a fresh chopping of ginger… YUM! Ps frozen cucumber slices are also delish in water…

    • You have so many fabulous ideas. I have never thought about freezing cucumber and then using them in water. Brilliant. I love infused water and especially enjoy fresh basil with any fruit or veggie combo.

  6. My kids love smoothies! We have fun coming up with our own unique combinations based on what we have that day in our fridge and freezer, and then name them based on our favorite Disney characters or Superhero (that gets the little one to try it!). We love strawberry, blueberry, peach and spinach. I am excited to try a recipe w frozen squash!

    • I LOVE your idea – naming the smoothie for your favorite Disney character or superhero. I’m guessing when we created this the smoothie would have been named after Hal, the Green Angry Bird. Today, it would be called the Green Ninja. Maybe I should rename it the Green Pumpkin Ninja?

  7. I am shocked and impressed all rolled into one!!! When I was a wee little one… NO GREEN passed my lips! Ha! Not until I was like 12 – seriously!!
    GiGi Eats recently posted…Taiwan Kitchen Takeover

  8. Pinned! Pinned! Pinned! I have tried a few and my kids always thought they were gross. Love this one!
    Jen recently posted…My Little Fighter

  9. I’m a fan of fruit smoothies, but I’m intrigued by this recipe :)
    Akaleistar recently posted…Last Days of Summer: Labor Day Weekend Sales

    • If you have a high speed blender, please try it and let me know what you think. It’s sweet so those who like fruit smoothies will like it. Also, the spice drowns out the veggie flavor. Good luck. Happy Friday.

  10. I love this smoothie recipe! I just got a new vitamix and am excited for new recipes! So glad I stopped by via the SITS Girls #SaturdaySharefest!
    Blessings and smiles,
    Lori Schumaker recently posted…Taking Time to Nurture Our Marriages

    • Yay. I’m so excited that you just got a Vitamix. It is truly my favorite tool in the kitchen. I make hummus, soups and smoothies regularly. I know that some people make dough, spreads and ice cream, too.

  11. Lauryn R

    This sounds delicious! My kids love smoothies, I can’t wait to try this one! :) I am not too sure how they would feel about the green color, but maybe if I tell them it’s a Grinch drink! ;) Thank you so much for sharing!

    • I’m glad you are excited about the green smoothie. Find a pretty (non-see through) glass and see if the kids will try it. It smells sweet because of the pumpkin pie spice. Let me know what they think.

  12. Thank you so much for your helpful shearing post!

  13. I’m struggling to get my toddler to eat his veggies. This might help. Thanks for sharing this!
    Andy Bishop recently posted…The Best Sugar Substitutes for a Low-Carb or Keto Diet

    • How did it go? Did your kids like the smoothie? If they aren’t into vegetables, try creating some smoothies that might look pretty and dessert-like to them. Strawberry and banana flavor or pineapple /orange creamsicle ones could work. Good luck.

  14. I think this would work not just for the kids, but also for me! HAHAHAHAHA Would love to make this at home, thanks for sharing how it’s done :) and the recipe! <3

    • Enjoy. It is GREAT for kids and adults. My husband loves this green smoothie, too. I hope you got a chance to make and enjoyed, as well.

  15. Hello Caryn! Thanks for the recipe. My children are not very fond of leafy greens, which upsets me. But I am sure that they will not say “no” to smoothies with the ingredients you are offering! Frankly speaking, I want to try it myself.
    Michael recently posted…Top-10 Best Juicers for Greens 2018

    • I know, kids just don’t love their greens, which is why a fun new smoothie can help. OR, make it a smoothie bowl with lots of toppings. Check out my Instagram page (PrettyWellness) for all sorts of ideas. I just wrote about “smoothie ice cream.” Have a great weekend.

  16. Such a unique veggie combo….Thanks for recipe. Excited to see how this one comes out. Just pinned it.
    Anna Powell recently posted…Magic Bullet Review – How did it perform in our tests ?

  17. hey, Caryn Sullivan thank so much for sharing this nice kid recipe. I love to make this dish for me children.
    Riaz Uddin recently posted…Baked Chicken Wings with Pomegranate Glaze

    • OOhhhhh. I’m so glad that you made the smoothie for your kids. Hopefully they liked it and you can add to your repertoire. Happy Holidays.

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