• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Carrots & Cookies
  • Home
  • About Kristi Ruth RD/RDN, CNSC, LDN
  • Recipes
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
menu icon
go to homepage
  • Home
  • About
  • Recipes
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
  • search icon
    Homepage link
    • Home
    • About
    • Recipes
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
  • ×

    Home Recipes Snacks

    Orange Carrot Oat Milk Smoothie for Kids

    Published: Sep 11, 2021 · Modified: Jan 26, 2022 by Kristi · This post may contain affiliate links

    Jump to Recipe Print Recipe

    This vibrant and refreshing oat milk smoothie is a kid-favorite! There's so much fruit in this smoothie that they'll never know carrot is used to give it the extra pop of color.

    And, because it's made with oat milk, kids with dairy, soy, and nut allergies can enjoy it, too!

    Two glasses of carrot smoothie with two halves of a fresh orange

    I started noticing that so many recipes that kids were raving about included either apple juice or orange juice as an ingredient. I guess it's because juices add sweetness and help thin out the smoothie. Well, I figure why not give it a shot with the whole fruit and a small amount of water in place of juices - success!

    When I used all oat milk (in place of oat milk and water) when making this smoothie, my kids thought it tasted too much like oat milk and really didn't care for it... so, I cut back on the amount and they loved it!

    For more refreshing and kid-approved recipes that call for frozen fruit, check out my Tropical Island Green Smoothie and Tropical Blue Smoothie Bowl recipes!

    You've also got to make my Fresh Fruit Salad for your kids - it is the perfect compliment to school lunches!

    Why This Recipe is so Great

    Lessen the stress of crazy school and sports schedules by having these easy to find ingredients on hand and ready to blend up for a quick and healthy snack!

    • Dairy free
    • Gluten free
    • Vegan
    • Quick and healthy
    • No added sugar. Naturally sweetened with orange, banana, and pineapple.
    • Easy plant-based addition to breakfast or after school snack.
    • Made with less oat milk than most oat milk smoothies because it's the way kids like it!
    • Made with whole fruits and vegetables (no juices), which makes it high in fiber. Fiber helps kids feel full longer and keeps things moving in the digestive tract.
    • All you need is a high-powered blender (I love my Vitamix) and this smoothie will be ready in no time.

    Ingredient Notes

    Orange carrot oat milk smoothie ingredients, labeled.
    • Orange Use a large seedless navel orange, peeled. Oranges are high in vitamin C and fiber. If using an orange with seeds, remove the seeds.
    • Frozen pineapple pieces Pineapple adds a wonderful sweetness that masks the flavor of the banana and oat milk. Pineapple contains manganese, copper, various vitamins, and fiber.
    • Banana Use an over-ripe banana. An over-ripe banana helps give this smoothie a smooth texture and acts as a natural sweetener. Bananas are high in potassium and fiber.
    • Oat milk Plain, unflavored. Feel free to substitute it with your milk of choice.
    • Carrot An affordable vegetable that are easy to find year-round. They are a good source of vitamin A (beta carotene) and fiber. Carrots add a vibrant orange color that your kids will love.
    • Hemp hearts Provide omega-3 fatty acids and protein. They also contain fiber, potassium, iron, and more. Oat milk is low in protein, so hemp hearts help round out the nutrition profile of this recipe.
    • Ice and water Added to get the perfect consistency for a smoothie.

    Step-by-Step Instructions

    Here's a quick overview of the steps to make this smoothie. For the full list of ingredients and instructions, scroll down to the recipe.

    1. Place water, the orange, and oat milk in a high-powered blender.
    2. Add carrot, banana, and ice.
    3. Then add the hemp hearts and frozen pineapple pieces.
    4. Blend well, until the desired consistency is reached. It takes about one minute with my Vitamix.

    Dietitian Tip

    Oat milk is thought to be the milk alternative that is most similar to cow's milk in flavor and texture. It is a nice option for kids with certain dietary restrictions because it is naturally free of dairy, soy, and nuts.

    And, if you know me, you know I'm all about food exposure for kids. We are not a dairy-free household, but I encourage my kids to try new flavors and textures, which is why I started experimenting with oat milk.

    One other thing to keep in mind: many milk alternatives, including oat milk, contain very little to no protein.

    For your reference: cow's milk contains 8 grams of protein per cup, most oat milk contains 3 grams of protein per cup, and almond milk contains about 1.5 grams of protein per cup.

    Expert Tips

    • You can substitute oat milk for the water if your kids really enjoy the taste of oat milk. When I made it this way, my kids felt like the oat milk flavor really stood out.
    • Regular cow's milk or a different milk alternative can be used in place of oat milk.
    • A small amount of fresh ginger can be added for a hint of spice and unique flavor.
    • Frozen mango can be used in place of pineapple but the smoothie will be less sweet.
    • Either a fresh or frozen over ripe banana can be used. Using a frozen banana will thicken the smoothie. If the smoothie is too thick when using a frozen banana, add a small amount of additional water or oat milk to thin it out.

    Recipe FAQs

    Why is oat milk so popular?

    Oat milk is safe for people with dairy, soy, and nut allergies. Plus, it has a hint of natural sweetness and is thicker than other milk alternatives which makes it useful in smoothies.

    Is oat milk good for you?

    Oat milk can be included in a healthy, well-balanced diet.

    Can you taste oat milk in smoothies?

    Yes, you definitely can taste it if you use a lot of it proportionate to other ingredients. I always have my kids taste test recipes. When I used all oat milk (instead of less oat milk with a small amount of water), my kids knew without a doubt that I had used something in place of milk.

    More Kid-Favorite After School Snack Ideas

    • Pink applesauce in a white bowl with a spoon.
      Simple Unsweetened Applesauce
    • stack of banana carrot muffins with a carrot on the side and bananas in the background
      Banana Carrot Muffins with Raisins
    • Smoothie in a glass with one frozen strawberry and a straw.
      Best Strawberry Peanut Butter Smoothie
    • Strawberry banana smoothie bowl served in a white bowl and topped with sliced banana, freeze dried strawberries, chia seeds, and chocolate chips.
      Easy Strawberry Banana Smoothie Bowl

    Did your kids love this smoothie? Please leave a 5-star rating below or a review in the comments section!

    Don't forget to snap a pic of their delicious smoothie and tag @carrots.and.cookies on Instagram so I can see it. Enjoy!

    two glasses of orange carrot smoothie with two halves of a fresh orange

    Orange Carrot Oat Milk Smoothie

    Kristi
    This easy oat milk smoothie recipe makes a tasty addition to breakfast or after school snack!
    5 from 9 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 0 mins
    Blending time 1 min
    Total Time 6 mins
    Course Breakfast, Drinks, Recipes, Snack
    Cuisine American
    Servings 4
    Calories 174 kcal

    Equipment

    • High Powered Blender

    Ingredients
      

    • 1 Orange (seedless) Large seedless navel orange, peeled.
    • 1 Banana Overripe
    • 2 Carrots Small to medium sized. Or, one large carrot. Ends removed and scrubbed well
    • 1 ½ cups pineapple pieces Frozen pineapple pieces.
    • ¾ cup Oat milk unsweetened
    • 3 tablespoon Hemp hearts
    • ¾ cup water
    • 1 cup ice cubes

    Instructions
     

    • Place all ingredients in a high powered blender in the order listed.
    • Blend until smooth.

    Notes

    Either scrub the carrots well or wash and peel them first.
    If using fresh pineapple instead of frozen, add a few more ice cubes.
    When blending, start on a low speed. After about 20 seconds, gradually increase the speed and blend for an additional minute, or until the desired consistency is reached. 

    Nutrition

    Calories: 174kcalCarbohydrates: 27gProtein: 6gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 1gSodium: 48mgPotassium: 352mgFiber: 4gSugar: 18gVitamin A: 5374IUVitamin C: 51mgCalcium: 116mgIron: 2mg
    Tried this recipe?Let us know how it was!

    More Snacks

    • Edamame hummus in a white serving bowl and topped with paprika surrounded by tri-colored carrots and slices of bell pepper.
      Easy Edamame Hummus
    • Top left: several pieces of biscotti on a round wooden platter with a bag of California Walnuts. Top right: Four quarters of a round waffle overlapping on a white plate and topped with banana slices; a small glass bowl with maple syrup is on the plate. Bottom left: Banana oat chocolate chip cookies on a sheetpan lined with parchment paper. Bottom right: Top view of a strawberry banana smoothie topped with one frozen strawberry in a glass with a red and white striped straw.
      21+ Best Ripe Banana Recipes from Dietitians
    • One loaf of banana bread topped with walnut pieces and chocolate chips, partially sliced with a paring knife that has a blue handle.
      Easy Dairy-Free Banana Bread
    • Chocolate chia pudding in a small white ramekin with a spoon and topped with fresh raspberries. One small glass bowl with fresh raspberries is behind the white ramekin.
      Quick & Easy Chocolate Chia Pudding

    Reader Interactions

    Comments

    1. Kara

      June 08, 2022 at 4:43 pm

      5 stars
      Delicious! Refreshing and the right amount of sweetness.

      Reply
    2. momofthree

      September 18, 2021 at 4:31 pm

      5 stars
      My kids loved this smoothie!

      Reply

    Leave a Reply Cancel reply

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

    Recipe Rating




    Primary Sidebar

    Kristi Ruth RD wearing a green top with jeans and holding a white platter with tri-colored carrots.

    Welcome to Carrots & Cookies! I'm registered dietitian and busy working mom of three on a mission to provide you with easy recipes and tips to make every minute you spend in your kitchen count! More about me...

    Popular Recipes

    • One serving of lasagna on a white plate with a napkin in front of the plate.
      Easy Lasagna Recipe with Cottage Cheese
    • Up close picture of bean and rice casserole on a chip.
      Easy Rice and Beans Recipe
    • Asian noodle bowl served on a large white plate.
      Easy Asian Noodle Bowl with Shrimp and Scallops
    • How to Eat Granola - 20 Easy Ideas
    • Square image of five lunch boxes for teenagers: one Adidas black and grey lunch box, two Vera Bradley lunch boxes (one with a floral print and another with a black and grey print), one black Jansport backpack style lunch box, and one blue Roxy lunch bag with red floral detail.
      Best School Lunch Boxes for Teens
    • Guacamole in a glass bowl with one chip and a slice of lime.
      Incredible 4 Ingredient Guacamole Recipe

    Easy Recipes for Spring

    • Strawberry goat cheese salad topped with dressing on a white plate.
      Strawberry Goat Cheese Salad
    • Banana baked oatmeal with strawberries and chocolate chips in a white baking dish.
      Easy Banana Baked Oatmeal with Strawberries
    • Strawberry salad dressing in a large white creamer cup next to a spinach salad.
      The Best Strawberry Salad Dressing
    • Strawberry Cream Cheese Dip
    • Cold asparagus salad with strawberries in a glass bowl.
      Cold Asparagus Salad with Strawberries
    • Roasted carrots and asparagus served on a white plate.
      Easy Roasted Asparagus and Carrots

    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest

    Footer

    carrots and cookies featured in banner

    ↑ back to top

    About

    • Privacy Policy
    • Accessibility Statement

    Copyright © 2020 Carrots & Cookies