Rainbow Smoothie Recipe

Smoothies are an easy, nutritious and delicious snack for kids and a great way to get your kids involved in making a healthy treat. They’re also a great way for children to express their creativity as they can be made without a recipe. And because they are sweet, colorful and refreshing, they’re a nutritious alternative to ice cream and water ice!

Purple rainbow smoothie in a glass mason jar with bamboo straw, topped with whipped cream and strawberries, with rainbow colored background, with quote "easy and healthy rainbow smoothie recipe for kids"

This easy (and healthy) Rainbow Smoothie Recipe can be made in just 5 minutes! Keep reading for more smoothie fun…

Why You’ll Love this Rainbow Smoothie Recipe

  • Simple Ingredient List
  • Packed with Nutrition-This smoothie comes with a rainbow of colors and includes vitamins A, B, C, D, & K, calcium, potassium, fiber, protein, antioxidants, and omega 3’s.
  • Multipurpose -You can serve this at breakfast, snack time or even dessert!
  • Stepping Stone-Smoothies are an easy way to get your kids involved in the kitchen!
  • Allergen-Friendly-This recipe is naturally gluten free and can easily be converted to dairy free for those with special dietary needs.
  • Picky Eater Friendly-If your picky eater likes soft, creamy textures or is used to drinking store-bought nutrition shakes, this is a great alternative!

What You’ll Need

Rainbow smoothie ingredients laid out and labeled on a cutting board in the shape and color scheme of a rainbow
  • Blender-Because of how convinced I am that kids love smoothies (and because of how many cheap blenders I’ve burnt through in my lifetime), I highly recommend using a high quality blender, like my NinjaPro 1000. In our household, it has definitely paid for itself over and again. 
  • Spatula-for scraping down sides and scooping out the finished product
  • Frozen Fruit-this recipe calls for frozen mango, blueberries, strawberries and pineapple. I like Wyman’s Mango Berry Blend as an all-in-one option. But you can just as easily buy separate bags of frozen fruit or buy and freeze your own fresh fruit.
  • Baby Spinach-some smoothie experts suggest freezing the spinach to take the flavor edge off. I’ve also found that freezing fresh spinach for smoothies is a great way to repurpose it before it goes bad. 
  • Yogurt-I’ve found Stonyfield Organic Kids yogurt to be a good option as it has no artificial colors and has less added sugar than most kids’ brands. You can also try plain, unsweetened yogurt, and add your own natural liquid sweetener (honey or maple syrup) to taste.
  • Ground Flaxseed-I like Bob’s Red Mill Golden Flaxseed Meal as a convenient, already ground option. In order to get the nutrients out of the flax, it needs to be ground before eating, but you can also grind your own in a coffee or spice grinder.
  • Pomegranate Juice-While you can really use any 100% fruit juice in smoothies, pomegranate juice adds a nice purple hue, a tangy flavor and a load of antioxidants.  

How to Make a Rainbow Smoothie

Most rainbow smoothie recipes you’ll find on the internet have beautiful finished smoothie pictures with layered colors that look like a rainbow. While those smoothies are pretty to look at, they’re very time-consuming and not practical for kids to make. This recipe combines all the colors of the rainbow into the blender and turns a lovely purple color when it’s finished.

*Warning: Blender blades are very sharp. Young children should always be supervised when using a blender.

  1. Place frozen fruit and spinach into your blender.
  2. Add yogurt and flaxseed.
  3. Pour pomegranate juice into the blender.
  4. Blend on low for 30-60 seconds. If needed, stop blending, remove the lid and use the spatula to push the smoothie mixture down the sides.
  5. Replace lid, and blend on high for 1 more minute.
  6. Smoothie textures can be variable. To test the texture, remove the blender from the base and with the lid tightly closed, put the blender in the pouring position to see how thick or thin the mixture is.
  7. Adjust smoothie consistency as needed by adding more liquid (juice or water) to thin the mixture or by adding more frozen fruit to thicken the mixture. Enjoy!

Substitutions

  • Dairy-Free Yogurt-If you or your child has a dairy intolerance or allergy, So Delicious or Siggi’s Plant-Based are great alternatives.
  • Pomegranate Blend-If you find 100% pomegranate juice difficult to find or too expensive, consider another purple alternative like Ocean Spray 100% Cranberry-Pomegranate Blend.
  • Kale-If your garden is being generous with the kale this summer, feel free to sub that in for the spinach.
  • Chia Seeds-If you’re not a fan of flaxseed or you have chia seeds on hand instead, you can use these instead of the flaxseed. They’ll taste a little less crunchy if you let them sit and expand in the smoothie for a few minutes before serving.
  • Weight Gain-If your child is having trouble growing and needs a boost, you can add in a few scoops of kid’s vanilla protein powder like Healthy Heights or Orgain for extra calories and protein. Or toss in an avocado for an extra 40 calories per serving. Lastly, you could opt for whole milk yogurt as a higher calorie choice. 
  • Rainbow Smoothie Bowl-Smoothie bowls are a great breakfast option. To turn this recipe into a smoothie bowl, simply reduce the amount of juice to 1-1 ½ cups to make a stiff, blended texture. Scoop out of the blender with a spoon or spatula, and top with your favorite colorful rainbow toppings such as bananas, blueberries, strawberries, kiwi, nut butter, granola, coconut etc.
Rainbow smoothie bowl made using rainbow smoothie recipe, poured in a bowl and topped with blueberries, strawberries, coconut and granola, drizzled with peanut butter

Kid-Friendly Steps

Kids are (almost) never too young to get involved in the kitchen, and smoothies are a great way to let them help out. Since blenders are tall, a helper stool or sturdy step stool can be useful for young children. Here are some ways they can help:

  • Age 2-3: turning the blender on and off using the power button
  • Age 4-7: measuring and dropping ingredients into the blender
  • Age 8-9: making smoothies independently (supervised); pouring smoothies into cups
  • Age 10-12: making up their own smoothie creations (less supervision required)

*Parent Tip: Since blender blades are very sharp, and kids have tiny hands, use extreme caution and supervision when letting young children place food in the blender. Instead encourage them to drop it from the top.

Smoothie Basics

I can’t tell you how many times I’ve had a parent tell me that they just don’t know how to make good smoothies! Smoothies really aren’t that complicated. With these simple tips, you and your kids can expand beyond this recipe and make your own creations.

Smoothie Basics Infographic with 4 steps to make your own smoothies, including instructions and smoothie images

Choose 1 or more from each of the following categories (using a 1-1.5 cup solids: 1 cup liquid ratio), place in the blender and GET BLENDING!

1. Frozen Fruit and/or Veggies

  • Smoothies don’t always need a frozen fruit, but they at least need a frozen item (like ice).
  • However, I usually recommend fruit and/or veggies instead of ice as they add a nice texture along with a slew of healthy nutrients like vitamins, minerals and fiber. 
  • You can use a single fruit, like berries or bananas or a blend of some of your favorites.
  • Some veggies that blend well in smoothies without altering the taste are avocado, spinach and kale. You can also use carrots and cucumbers, but they will add a more noticeable flavor.
  • If you choose to use fresh fruit and veggies, you’ll need to add a handful of ice to your smoothie.

2. Best Liquids for Smoothies

A liquid is always needed for smoothies and helps to modify the texture. If the smoothie is too thick, add more liquid. If it’s too thin, you will need to add more solid items like fruit, veggies, yogurt or nutrient boosters.

My favorite smoothie liquids are ones that are filled with vitamins, minerals and flavor:

  • Milk
  • Milk alternatives (almond, coconut, oat milk etc.)
  • 100% fruit juice (orange, mango etc.)
  • Kefir
  • Water-only use if extra flavor isn’t needed or if the smoothie is too thick

3. Nutrient Boosters

As a dietitian I love to find ways to boost the nutrients in kid’s diets. So in my opinion, a smoothie isn’t complete without one or more of these boosters:

  • Yogurt-adds creamy texture, protein, calcium, vitamin D, extra fat and calories (if needed for growth), and probiotics
  • Ground Flaxseed-adds fiber, vitamins and minerals and plant-based omega 3’s
  • Chia seeds-adds fiber, protein, healthy fat, vitamins and minerals
  • Nut butters-fiber, protein, healthy fat, vitamins and minerals, extra calories (if needed for growth)
  • Cocoa powder-antioxidants, extra flavor
  • Wheat germ– B vitamins, Vitamin E, fiber and crunch
  • Oats– protein, vitamins, fiber and texture

* Expert Tip: Bananas are a great way to sweeten smoothies naturally. If your kids are like mine and tend to devour a bunch of bananas one week, and leave them to rot the next week, take advantage of and save these bananas for smoothies. Peel, break into 3-4 small chunks, and place in a freezer safe storage bag or container, and use as needed.

Meme with quote "When life gives you rotten bananas, make smoothies!" Image of chimpanzee drinking a smoothie with a rotten banana peel nearby

FAQs

What is the best liquid to put in a smoothie?

See Best Liquids For Smoothies for a variety of ideas. This will vary based on individual preference, dietary restrictions and the flavor/texture of the smoothie that you’re looking for. Choosing a liquid that is nutrient rich and that doesn’t aggravate any food allergies or sensitivities is best. If you prefer a creamy texture, using a milk, milk alternative, yogurt or kefir will be best. If you prefer a “clearer” texture, using 100% fruit juice or water will be better. 

What are the best greens for smoothies?

You can use many different types of greens in smoothies, but spinach tends to be my top choice due to its mild flavor and ability to blend easily. Kale is also a good choice, but will add a little more flavor and texture. If you’re looking for a unique flavor, you can use other greens like beet greens or arugula. And last but not least, you can add green herbs like mint or rosemary for some intentional flavoring. 

What are the best veggies for smoothies?

As mentioned above, using greens can be a great way to add veggies without changing the flavor too much. Avocado is also a great veggie (botanical fruit) that blends well without adding flavor. You can also use veggies like cucumbers or carrots, but they will add their own unique flavor.

What is the best smoothie for weight gain?

Most smoothie recipes can be adapted to help with weight gain. See Nutrient Boosters for ways to boost calories, focusing on healthy fats. You can also add protein powder to boost the protein and calorie content.

What is the best smoothie maker?

I have personally been happy using the Ninja Pro 1000 for the past 10+ years. It is powerful, durable and easy to use. This review may help in your decision making process.

Are smoothies good for picky eaters?

Smoothies can be a great way to add protein and fat to your selective child’s diet. They can also be a nice link in the chain away from expensive store-bought shakes.

Looking for More Kid-Friendly Recipes?

Join the Newsletter to stay up to date with our latest recipes.

If you’re having trouble planning kid-friendly meals and recipes, check out this article for our best meal planning tips and be sure to download our free Meal Planning Masterlist.

Rainbow smoothie in mason jar topped with strawberry and whipped cream

Easy Rainbow Smoothie

Shannon Leatherman, RDN, LDN
This sweet and tangy smoothie blend, created by my (at the time) 8 year old son, contains a rainbow of colors along with a variety of powerful nutrients (vitamins A, B, C, D, & K, calcium, fiber, protein, antioxidants, and omega 3's). It's simple enough for a kid to make, but tasty enough for the whole family to enjoy. It can be enjoyed at breakfast, snack-time or even as a dessert!
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Breakfast, Drinks, Snack
Cuisine American
Servings 6 8 oz
Calories 95 kcal

Equipment

  • 1 Blender
  • 1 Spatula

Ingredients
  

  • 2 cups Wyman's frozen mango berry fruit blend (you can also substitute 1 c. frozen strawberries, 1/2 c. frozen blueberries and 1/2 c. frozen mango)
  • ½ cup frozen pineapple
  • 1 cup frozen baby spinach (freezing fresh baby spinach can take the edge off of the "green" flavor)
  • ½ cup strawberry, low-fat yogurt (I like Stonyfield Organic Kid's because it's lower in sugar than many comparable kid's yogurts and doesn't contain artificial food coloring)
  • 1 tbsp ground flax seed
  • 2 cups 100% pomegranate juice (Ocean Spray 100% Cranberry-Pomegranate Blend is a budget-friendly alternative)

Instructions
 

  • Add ingredients to blender in order listed. You may find it helpful to use the measuring lines on the blender to measure the frozen fruit.
  • Blend on low for 30-60 seconds. If needed, stop blending, remove lid and use spatula to push the smoothie mixture down the sides.
  • Replace lid, and blend on high 1 more minute.
  • Smoothie textures can be variable. To test the texture, remove blender from base and with the lid tightly closed, put blender in the pouring position to see how thick or thin the mixture is.
  • Adjust smoothie consistency as needed by adding more liquid (juice or water) to thin the mixture or by adding more frozen fruit to thicken the mixture. Enjoy!

Notes

Tips:
  1. Weight Gain-If you’re using this smoothie as a breakfast replacement or as a weight gain shake, you can increase the protein and calorie content by adding 1 scoop of kids vanilla protein powder like Healthy Heights or Orgain and/or by substituting flavored whole-milk Greek yogurt for the low-fat yogurt. You can also add an extra tbsp of flax seed or chia seeds to increase the calorie and protein content or toss in an avocado for an extra 40 calories per serving.
  2. Dairy-Free-If you need a dairy-free alternative to yogurt, try SO Delicious Dairy-Free coconut milk yogurt alternative.
  3. Rainbow Smoothie Bowl-To turn this recipe into a smoothie bowl, simply reduce the amount of juice to 1-1 ½ cups to make a stiff, blended texture. Scoop out of the blender with a spoon or spatula, and top with your favorite colorful rainbow toppings such as bananas, blueberries, strawberries, kiwi, nut butter, coconut, granola etc.
Keyword Easy, Gluten-Free, Healthy, Kid-Friendly

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Scroll to Top