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!
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!
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
- 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.
- 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.
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.
- Place water, the orange, and oat milk in a high-powered blender.
- Add carrot, banana, and ice.
- Then add the hemp hearts and frozen pineapple pieces.
- Blend well, until the desired consistency is reached. It takes about one minute with my Vitamix.
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.
- 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.
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.
Oat milk can be included in a healthy, well-balanced diet.
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
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!
Orange Carrot Oat Milk Smoothie
- 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
- Place all ingredients in a high powered blender in the order listed.
- Blend until smooth.