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    Home » Recipes » Breakfast

    Strawberry Peanut Butter Smoothie for Kids

    Published: Nov 17, 2021 · Modified: Jan 26, 2022 by Kristi · This post may contain affiliate links

    Jump to Recipe Print Recipe

    This filling, nutrient dense, and delicious smoothie makes the perfect breakfast for teens as they rush out the door, for young athletes who burn more than they can consume, and for children who just aren't able to eat as much as their bodies need. You just need six simple ingredients and a blender!

    Smoothie topped with a frozen strawberry.

    Having a filling breakfast and/or after school snack can make a difference! I mean, where do kids think their "energy" comes from? A slow touch on the soccer field or poor concentration in school can often be linked to kids not eating enough.

    This smoothie will hit the spot! Your kids will be happy, and they will have the energy they need to start their day!

    Believe it or not, this smoothie sort of tastes like a peanut butter and jelly sandwich!

    For more easy breakfast and after school snack ideas, check out my Zucchini Banana Chocolate Chip Muffins and incredible bliss ball recipe.

    About This Recipe

    Also referred to as a 'PB&J' smoothie, this high calorie smoothie will help meet your kids' energy, protein, fiber, and fluid needs. And, that's not all. Remember, there is so much more to food than what you will find on a nutrition facts label.

    • Well balanced. This smoothie contains carbohydrate, protein (13 grams per 12 ounce serving), and fat.
    • Rich in vitamins, minerals, antioxidants, and flavonoids.
    • High in fiber.
    • Contains less saturated fat when compared to most high calorie smoothie recipes.
    • Made with familiar flavors that kids love, like peanut butter and strawberries.
    • Sunflower seed butter can be substituted for peanut butter for kids with a peanut allergy.
    • Easy enough that older kids can make this themselves.

    Ingredient Notes

    Ingredients for high calorie smoothie, labeled.
    • Strawberries Strawberries are high in vitamin C, antioxidants, vitamins, manganese, folate, fiber, and more. They give this smoothie a nice light pink color.
    • Banana High in fiber and potassium. Bananas add a natural sweetness that kids love.
    • Dried figs High in fiber and rich in vitamins, minerals (like potassium and magnesium), flavonoids and antioxidants. Figs add to the sweetness of this smoothie.
    • Milk Good source of protein and calcium. I suggest using 2% (low-fat) milk, but you could also use skim or whole milk. There are differences in Calories and saturated fat content between skim, low-fat, and whole milk. Protein content is the same.
    • Peanut butter The consistency of natural peanut butter (the kind that's made with just peanuts or peanuts and salt) works best for this recipe. Peanut butter is packed with protein, fiber, and monounsaturated fats.
    • Honey Adds one more layer of sweetness. I use local raw honey because of the many potential health benefits.

    Step-by-Step Instructions

    One image of smoothie ingredients in a blender and one image of blended smoothie in a blender.

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

    1. Remove the stem from each fig.
    2. Place all ingredients in a high-powered blender.
    3. Blend until desired consistency is reached.
    4. Serve and enjoy.

    Dietitian Tip

    Sometimes it's about the 'aesthetic' of what is being served that matters most to kids, especially to tweens and teens, who are way more likely to try something that looks visually appealing.

    That's why I serve smoothies with a straw or sprinkle a few mini chocolate chips on top. These two strategies enhance acceptance for my kids.

    Expert Tips

    • Dried figs can be found in most grocery stores. I buy mine in bulk from Costco.
    • Dates can be used in place of dried figs, if that's what you have.
    • If using a Vitamix, this recipe can be made using the standard 64 ounce low profile blender.
    • A frozen banana can be used in place of a fresh over-ripe banana. It will thicken the smoothie more than a fresh banana, so you may want to add another tablespoon or two of milk to thin it out.
    • Other nut butters can be used in place of peanut butter. Although subtle, the peanut butter flavor is noticeable. Use what your kids like.
    • Using a milk alternative in place of milk will likely significantly change the nutrition profile of this smoothie.

    Recipe FAQs

    Are smoothies good for picky eaters?

    Yes! Smoothies take less energy to consume (no need to chew) and all of the flavors blend together, so it's an easy way to get a variety of nutrients in to your kids. My pickiest eater will drink almost any smoothie that is served with a straw. I still encourage you to serve meals as you typically would in order to improve acceptance.

    How long can you store this smoothie in the fridge?

    This smoothie will hold up for a few hours in the fridge or well-insulated cup (like a Yeti). Your kids may just need to stir it to help improve the consistency first.

    More Fruit-Based Recipes That Kids Love

    • Easy Strawberry Banana Smoothie Bowl
    • Orange Carrot Oat Milk Smoothie for Kids
    • Tropical Blue Smoothie Bowl
    • BEST Fresh Fruit Salad

    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!

    Smoothie in a glass with one frozen strawberry and a straw.

    Strawberry Peanut Butter Smoothie for Kids

    Kristi
    This PB&J smoothie is just perfect for busy mornings and after school snacks! It's made with six simple ingredients and ready in no time. Kids love it!
    4.89 from 17 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    1 min
    Total Time 6 mins
    Course Breakfast, Snack
    Cuisine American
    Servings 1 12 ounces
    Calories 409 kcal

    Equipment

    • Blender

    Ingredients
      

    • 1 cup strawberries frozen
    • 1 cup 2% milk can use whole milk for even more calories
    • 1 small banana over ripe
    • 2 figs, dried
    • 1 tablespoon peanut butter
    • 1 teaspoon honey

    Instructions
     

    • Remove the stems from the figs.
    • Place all ingredients in a high powered blender.
    • Start on low speed and gradually work your way to high. Blend for one minute, or until desired consistency is reached.
    • Serve and enjoy!

    Notes

    The nutrition facts provided are just an estimate and can vary depending on brands, specific ingredients, and amounts used. 
    I used Dried Smyrna Figs from Costco. Be sure to remove the stems first.
    Dates can be used in place of dried figs, if it's what you have.
    The peanut butter gives a subtle but distinct flavor that kids notice. If using an alternative to peanut butter, be sure to use one your kids like. 
    Serving this smoothie with a straw will make this smoothie more appealing to most kids.
    Frozen banana can be used in place of a fresh over-ripe banana. The consistency will be a little thicker, so you may want to add an additional one to two tablespoons of milk to thin it out.
    There are just enough ingredients in this smoothie recipe to use the 64 ounce low-profile container that comes with the standard model of the Vitamix.

    Nutrition

    Calories: 409kcalCarbohydrates: 65gProtein: 14gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 19mgSodium: 118mgPotassium: 1129mgFiber: 8gSugar: 46gVitamin A: 324IUVitamin C: 94mgCalcium: 345mgIron: 2mg
    Tried this recipe?Let us know how it was!

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    • 20+ Easy Breakfast Ideas for Kids

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    Kristi Ruth wearing a green long sleeved blouse and jeans, holding tri-colored carrots plated on a white oval platter with one hand and leaning on the counter with the other hand in a kitchen.
    Welcome! Kristi is a Registered Dietitian and busy mom of three, ages 7-15. After being displaced from a housefire in 2021, Kristi decided to say 'goodbye' to her long commute so she could turn her passion for sharing easy recipes and tips to help you learn what it means to feed your family well with less stress into a reality. Let's get cooking!

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