Favorite Protein Shakes for Kids (with Veggies!)

With simple ingredients, naturally sweet flavor, and about a third of your kiddo’s protein needs for the day, these protein shakes for kids are a great breakfast or snack option. Bonus: They take only about 5 minutes to make!

I love any excuse to try a new smoothie combo, especially if I can pack in extra nutrients that can be hard to incorporate into our kids’ diets. These toddler protein shakes are made with whole foods you can find at any supermarket, but they include extra probiotics from cultured dairy, veggies, and protein.

They’re a nicely balanced mix of nutrients to serve up at breakfast or snack time. And the colors are fun! (Read more about kids and protein, which may alleviate some stress, too.)

You can serve these kids Protein Shakes as a stand alone breakfast, as a meal component, or as a snack. They are super versatile and each flavor includes a fruit and a veggie for max nutrition!

Ingredients You Need

Here’s a look at the ingredients you need to make these Protein Shakes for kids so you know what to have on hand.

• Fruit: You can choose from fresh or frozen strawberries, mango, or banana according to the flavor you choose.
• Veggies: You can use frozen cauliflower (I like to freeze fresh raw cauliflower to use. as frozen cauliflower from the store is meant to be cooked), mashed roasted sweet potato, or spinach in these recipes.
• Kefir or yogurt: Kefir is a fermented dairy drink that tastes a lot like drinkable yogurt. It’s refreshing and a little tangy and contains probiotics, which may help digestion and overall health. We like it as an alternative to yogurt—and because it’s easy to blend into a seriously creamy and delicious smoothie. Look for kefir in your supermarket near the yogurt or milk, as placement can vary depending on your store. Or you can use your favorite nondairy milk—that works fine in this recipe.
• Hemp seeds: Hemp seeds contain fiber, protein, and beneficial fats, and they blend into smoothies easily.
• Nut butter: I prefer to use almond butter in these recipes since the flavor is more mellow than peanut butter, but any other you like works, too.

TIP: You can add a little maple syrup or honey (for kids over age 1) for a little extra sweetness if needed to taste.

Step-by-Step Instructions

Here’s a look at the easy process involved in this Protein Shake for kids recipe. Scroll down to the bottom for the full information, including the amounts and flavor variations.

1. Add the ingredients to your blender.
2. Add any optional add-ins.
3. Put the lid on and blend, starting on low and working up to high to make a creamy smoothie.

TIP: You can taste and add a little honey or maple syrup to add sweetness if desired.

Easy Protein Smoothie

The only step involved in this recipe is to add everything to the blender and blend it up! You’ll want to blend it well to make sure all of the ingredients are well combined for the best overall texture.

Kids Protein Powder

Kids really don’t need extra protein from protein powder—most get enough protein in their diets without us having to try—so you don’t need to add it to this recipe. But if you want to, here are kids protein powder options.

How to Store

Serve immediately, or store for up to 6 hours in the fridge. See Notes in the recipe for more info on making these ahead.

Best Tips for Success

• Start the blender on low and work up to high. Blend for 30-60 seconds to allow ample time for the mixture to become super smooth.
• Sweeten to taste with a little maple syrup or honey (for kids over 1).
• Use plain whole-milk kefir for probiotics, protein, and creamy texture. Or you can use your favorite nondairy milk. (I find that cow’s milk separates often in smoothies.)
• I like to freeze fresh raw cauliflower to use in this recipe. Frozen cauliflower from the store is meant to be cooked.
• If you are unable to find kefir, use half milk and half plain yogurt instead.
• Add ½ banana for additional creaminess in any of the smoothies.
• Add 1/4-½ cup plain Greek yogurt or cottage cheese for additional protein.

I’d love to hear your feedback on these protein shakes if you try them, so please comment below to share!

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Option 1: Strawberry-Cauliflower (add the following to the base)

Option 2: Mango-Sweet Potato (add the following to the base)

Option 3: Banana-Spinach (add the following to the base)

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• Add the kefir, nut or seed butter, and hemp seeds to a blender.

• Add the desired additional ingredients from the desired flavor options.

• Blend very smooth, starting on low and working up to very high.

• Serve immediately.

• You can store these for up to 6 hours in an airtight container or reusable pouch in the fridge. They will be slightly less thick and you may need to stir them slightly, but they store well.
• Omit the hemp seeds if needed or desired.
• Add 1/4-½ cup plain Greek yogurt or cottage cheese for additional protein.
• Serve in a small open cup, a straw cup, or a reusable pouch.
• Start the blender on low and work up to high. Blend for 30-60 seconds to allow ample time for the mixture to become super smooth.
• Sweeten to taste with a little maple syrup or honey (for kids over 1).
• If you are unable to find kefir, use half milk and half plain yogurt instead.
• I like to freeze fresh raw cauliflower to use in this recipe. Frozen cauliflower from the store is meant to be cooked.
• Add ½ banana for additional creaminess in any of the smoothies.

Calories: 290kcal, Carbohydrates: 17g, Protein: 14g, Fat: 20g, Saturated Fat: 4g, Polyunsaturated Fat: 8g, Monounsaturated Fat: 6g, Cholesterol: 15mg, Sodium: 72mg, Potassium: 305mg, Fiber: 4g, Sugar: 11g, Vitamin A: 333IU, Vitamin C: 54mg, Calcium: 243mg, Iron: 3mg

This post was first published December 2020.