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!
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!
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.
- 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.
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.
- Remove the stem from each fig.
- Place all ingredients in a high-powered blender.
- Blend until desired consistency is reached.
- Serve and enjoy.
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.
- 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.
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.
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
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!
Strawberry Peanut Butter Smoothie for Kids
- 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
- 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!