15 Easy & Delicious High-Protein Smoothies for Kids and Toddlers
It’s finally getting warm here! We hit our first string of 60 degree days, so that means summer is just around the corner. It’s the perfect time to enjoy seasonal produce – and one of my favorite ways to do that is by whipping up a refreshing, nutrient-packed smoothie. It’s also a fun way to serve fruits, veggies, dairy, and protein to kids! So today I figured I’d share 15 protein smoothie recipes for kids, toddlers, and even adults!
When parents tell me that their little one struggles to eat veggies or get enough protein, one of the things I recommend is trying out a homemade smoothie. Total game changer. Not only are smoothies colorful and fun, but they’re also a healthy treat that can add protein, calcium, vitamins, and minerals to their diet. Protein smoothies are especially helpful for picky eaters, since you can blend in veggies and high-protein ingredients without them minding!
The best part? Most high-protein smoothies for kids can be made in just minutes using a few simple ingredients!
In this post, I’m sharing 15 easy, delicious, and healthy protein smoothie recipes that you can serve up this all year round for kids, toddlers, and the whole family! Each one features wholesome ingredients like fruits, veggies, Greek yogurt, nut butters, and healthy fats—with no added sugars!
Alright, let’s get into the recipes!
Disclaimer: The information provided in this blog post is for general informational purposes only and is not intended as medical advice. Always consult with your child’s pediatrician before making any changes to their diet or feeding approach, especially if you have concerns about nutrition, growth, or feeding difficulties. Read the full disclaimer here.
How to Make a Protein Smoothie for Kids
What Makes a Great Protein Smoothie?
Fortunately, it’s quite easy to make a high-protein smoothie for kids without using artificial protein powders or other supplements! Simple, wholesome ingredients without added sugars or artificial ingredients are the best for supporting your child’s growth and development.
Plus, it’s so easy to incorporate natural sources of protein into smoothies, shakes, and other recipes that you don’t even need to think about protein powder!
Protein-Packed Ingredients
Some of the best sources of protein in kid-friendly smoothies include:
- Greek yogurt – rich in protein and calcium. Even plain yogurt has a healthy dose of protein for kids! Yogurt will make the smoothie more creamy and thick as well.
- Cow milk or soy milk – even plain milk is a great source of protein for kids. I generally recommend cow milk or soy milk because they tend to have the highest levels of protein. You could use protein-enhanced almond milk (like Silk), but regular almond milk doesn’t have high levels of protein. For kids with allergies, consider Ripple milk which is a plant-based milk that contains pea protein.
- Nut butters – peanut butter, almond butter, and even sunflower seed butter adds healthy fats and protein. And they taste unbelievably delicious and make the smoothie even creamier!
- Seeds (chia, flax, hemp) – small but mighty boosters of both protein and fiber!
- Oats – these are a moderate source of protein, but can add a lot of flavor and texture to smoothies especially when combined with yogurt, milk, or nut butters to boost overall protein content
These ingredients blend very well into smoothies and can easily be paired with fruits, veggies, and whole grains to create a satisfying snack or breakfast.
Why Protein Matters for Kids
Protein is important for a child’s overall growth and development. It helps build and repair tissues, supports immune function, and keeps little ones feeling fuller for longer. It’s a great source of energy and fuel for little ones!
Smoothies for Picky Eaters
Smoothies are a fun, colorful, and easy way to add veggies, fruits, protein, and dairy to a kid’s diet. I’m not the biggest fan of “sneaking in” certain food groups for toddlers or kids, but I totally get that some kids are very picky eaters.
Many protein smoothie recipes for picky eaters include veggies like spinach or cauliflower, masked by naturally sweet fruits like banana or mango.
I don’t recommend smoothies as meal replacements for kids or toddlers, but they can be a fun snack or quick breakfast on some mornings.
If you’re worried that giving your little one a smoothie seems deceptive, you can have your child watch you prepare the smoothie or even add the ingredients to a bowl before you add them to the blender!
High-Protein Smoothie Recipes for Kids & Toddlers
1. Strawberry Banana Peanut Butter Smoothie
Recipe source + credit: Golden Truffle
Creamy, sweet, and a little nutty—this smoothie tastes like a milkshake! This classic combo gets a protein boost from peanut butter and Greek yogurt, making it a delicious and satisfying protein smoothie for kids. It’s creamy, fruity, and perfect for even the pickiest little eaters!
2. Almond Buttercup Green Smoothie
Recipe source + credit: Belle of the Kitchen
Green smoothies are all the rage these days. This kid-friendly version is packed with spinach, banana, and almond butter to give kids their veggies while delivering a good dose of plant-based protein. A great option for a high protein smoothie that tastes like a treat!
3. Greek Yogurt Carrot Banana Smoothie
Recipe source + credit: MJ & Hungryman
This genius combination of carrot, bananas, and yogurt is sure to be a hit with the kids. Naturally sweet and loaded with beta carotene, this vibrant smoothie includes protein-rich Greek yogurt to create a tropical, veggie-powered kids protein smoothie they’ll actually ask for!
4. Strawberry Oatmeal Protein Smoothie
Recipe source + credit: Baby Foode
With oats and chia seeds, this smoothie is basically breakfast in a cup! It’s an easy protein smoothie for kids that will keep them full and focused all morning.
5. Avocado Banana Smoothie
Recipe source + credit: MJ & Hungryman
Avocado in smoothies is a game changer! It makes the smoothie creamy while packing in healthy fats, fiber, and vitamins. This recipe adds in hemp seeds for a delicious plant-based protein smoothie that’s perfect for kids.
6. Green Monster Smoothie
Recipe source + credit: The Conscious Plant Kitchen
Here’s another one of my favorite protein smoothie recipes for kids featuring spinach, avocado, oats, nut butter, and fruits. A fantastic option if you’re looking for high protein smoothies for kids with hidden veggies. Plus, how cute are the monster-themed bottles?!
7. Peanut Butter & Jelly Smoothie
Recipe source + credit: Cupcakes & Kale Chips
Okay I am obsessed with this smoothie idea. All the nostalgic flavors of a PB&J sandwich in smoothie form—plus protein from peanut butter and Greek yogurt! A tasty kids protein smoothie that’s always a win.
8. Chocolate Avocado Banana Smoothie
Recipe source + credit: The Natural Nurturer
Looking for a little afternoon treat for your kiddo? This chocolate banana smoothie is naturally sweetened with honey or maple syrup, and makes a decadent treat. Plus, it’s loaded with healthy fats and protein to make a nutritious snack or breakfast. An ideal healthy protein smoothie for kids who love chocolate!
9. Apple Pie Smoothie
Recipe source + credit: Hungry Healthy Happy
Want apple pie in a smoothie? Try this apple pie smoothie recipe with no added sugars and includes peanut butter and Greek yogurt for a boost of protein! With nonfat Greek yogurt, it becomes an easy protein smoothie for kids that feels like a treat.
10. Orange Creamsicle Smoothie
Recipe source + credit: Erin Lives Whole
As a kid, I used to love orange creamsicles. This smoothie recipe brings those days back to life, but without the added sugar or juice! Plus, it gets a protein upgrade with Greek yogurt! A great high protein smoothie for kids who love fruity flavors.
11. Melon Smoothie
Recipe source + credit: Kroll’s Korner
Who doesn’t love a good melon cooler on a hot summer day? Juicy melon pairs with protein-packed yogurt to create a cool, refreshing drink. This kids protein smoothie is perfect for hot days!
12. Cherry Smoothie
Recipe source + credit: A Mindfull Mom
If you’re looking to use up a carton of cherries, try making this smoothie! This recipe is super simple to make and combines Greek yogurt and flaxseed for a healthy dose of fiber and protein.
13. Pumpkin Pie Smoothie
Recipe source + credit: Real Little Meals
I’m always thinking of fall – even though it’s barely summer yet! This pumpkin pie smoothie combines the yummy goodness of pumpkin puree with dairy and a dash of cinnamon to make it taste just like a pumpkin pie! Rich in fiber and protein, it’s a cozy and easy protein smoothie for kids.
14. Watermelon Smoothie
Recipe source + credit: Yummy Toddler Food
Watermelon is generally a hit with the kids. Try making this refreshing summertime watermelon smoothie that can be made with just 2 simple ingredients for a light and protein-packed smoothie for kids in the summer!
15. Peach Banana Smoothie with Cauliflower
Recipe source + credit: MJ & Hungryman
Cauliflower may seem like an odd choice for a smoothie, but this recipe combines it with peach, banana, and yogurt for a yummy, protein-rich treat!
I hope you enjoyed this post on 15 easy and delicious protein smoothies for kids! Don’t forget to pin this post for later, and if you try any of these smoothies, I’d love to hear how it went in the comments!
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