3 Protein Smoothie Recipes That Little Spartans Will Love
As a professional chef, food stylist, and founder of the online cooking school, Cook+Chop, the pressure is on to have my kids, who are 3 and 4 years old, eat well. There was a time though when my kids weren’t eating any veggies beyond broccoli and sweet potatoes. Protein smoothies for kids changed that. My secret to getting my kids to drink smoothies isn’t hiding their veggies and fruit, as you may think. It comes from making a green smoothie every morning for myself.
For my kids, watching me put my greens in my smoothies every day has created real change. Letting them help me prep what goes in the blender also makes a huge difference. They drop in the collagen or protein powder; add greens, veggies, or fruit; and help pour in the plant-based milk. On busy mornings, I put the protein smoothies for kids in to-go cups and we’re off.
Make one of these smoothies for yourself first in sight of your kids, and you can count on them asking for a sip, which will lead to more. The more I show up in the kitchen and involve my kids, the easier it is for all of us to eat delicious food that fuels our bodies. I hope you’ll find the same, one gulp at a time.
Related: Raising Spartan Kids in the Modern World
3 Protein Smoothies for Kids
Super Green Smoothie
126 calories, 3.4g fat, 18.6 total carb (3.6g fiber, 7.3g sugar) 6.4g protein
This is my go-to smoothie. I drink it every morning. It has a great creamy texture, and my son loves when I toss in a quarter of an avocado. You get healthy fat from the chia seeds and coconut oil, protein from the collagen powder, and a full serving of veggies. Want an adults-only added kick? Add 1 to 2 teaspoons of matcha powder.
Serves 1–2
1 1/2 cups plant-based milk of choice
1 tbsp. chia or ground flaxseeds
1 tbsp. coconut oil or MTC oil
1 scoop grass-fed collagen powder
1 banana or 1/4 avocado
1 cup greens like spinach, Swiss chard, or kale
Add the ingredients to a high-speed blender. Blend on high until smooth (about 30–60 seconds). Pour over ice, if you want it colder.
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Chocolate Smoothie
188 calories, 4.6g fat, 27.3 total carb (4.6g fiber, 7.3g sugar) 10.6g protein
This is hands down my daughter’s favorite smoothie. It delivers healthy fat from the chia seeds and coconut oil, protein from the powder, and a full serving of veggies. Making only for yourself? Add a shot of espresso and/or 1 to 2 teaspoons of matcha powder.
Serves 1–2
1 1/2 cups plant-based milk of choice
1 tbsp. chia or ground flaxseeds
1 tbsp. coconut oil or MTC oil
1 tsp. pure vanilla extract
1/16 tsp. sea salt
1 scoop grass-fed chocolate protein powder
2 tbsp. cacao powder
1 banana or 1/4 avocado
1 cup greens like spinach, Swiss chard, or kale, packed
Add the ingredients to a high-speed blender. Blend on high until smooth (about 30–60 seconds). Pour over ice, if you want it colder.
Related: Beyond the Smoothie Protein-Powder Recipes
Blackberry Smoothie
162 calories, 3.7g fat, 25.5 total carb (7.4g fiber, 10.6g sugar) 8.9g protein
My son always asks for this smoothie. I use frozen blackberries or raspberries--whatever I have on hand. You’ll get healthy fat from the chia seeds and coconut oil, protein from the collagen powder, and one serving of veggies. Grown-up additions: Feel free to sprinkle in 1 to 2 teaspoons matcha powder, and if you’re looking for an extra kick, add your favorite adaptogen. I like maca powder--it’s a great afternoon pick-me-up without caffeine.
Serves 1–2
1 1/2 cups plant-based milk of choice
1 tbsp. chia or ground flaxseeds
1 tbsp. coconut oil or MTC oil
1 scoop grass-fed collagen powder
1 cup frozen blackberries
1/2–1 banana, optional
1/2 cup greens like spinach, Swiss chard, or kale, packed
Add all the ingredients to a high-speed blender. Blend on high until smooth (about 30–60 seconds). Pour over ice, if you want it colder.
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