6 Healthy Smoothies for Picky Eaters (that your kids will love!)
Watching your child push away a perfectly good meal (again!) can leave any parent feeling frustrated and worried. Is it normal pickiness, or something more serious? In this post, we’ll unpack the difference between everyday picky eating and true problem feeding, explain why smoothies are a parent’s secret weapon for boosting nutrition, and share pro tips plus kid-approved recipes that turn fruits and veggies into slurp-worthy treats. Whether your goal is to add in more veggies or simply make mealtimes less stressful, you’ll find practical, helpful strategies you can start using today.
What is picky eating?
If you’re a parent, odds are you’ve had some experience with picky eating. Most children will be selective about what they eat, especially when they’re younger and trying new foods. They may refuse to eat a food they used to like, but will eventually eat it again (usually a couple of weeks later).
Picky eating can absolutely be a normal part of child development, and is usually characterized by avoiding certain foods based on flavor, texture, or appearance. A picky eater usually has a limited number of foods they eat, and they may be reluctant to try new or unfamiliar foods but will usually allow those foods to be on their plate. Picky eaters also will eat foods from a variety of food groups, and will be meeting their overall nutrition needs.
Picky eating vs. Problem Feeding
Picky eating becomes problem feeding when behaviors around foods become more rigid and restrictive, to the point where it affects a child’s ability to get the nutrients they need.
Here are some signs of problem feeding:
Child has 20 or fewer preferred foods
They will not allow foods they don’t like to be on or near their plate
Meal times are often stressful and involve meltdowns over food
Child refuses entire food groups, like meat or vegetables
Food refusals are permanent (they will not try the food again a couple of weeks later)
If your child is struggling with problem feeding, it is important to work with a Registered Dietitian or other provider that specializes in feeding disorders to help expand your child’s diet. Not only can they help identify strategies that would work with your child’s specific struggles, but they also can help make the process easier for you.
Children with autism are more likely to have food aversions as a result of Sensory Processing Disorder, Avoidant/Restrictive Food Intake Disorder, and other feeding challenges. Check out this blog for more information on strategies for handling extreme food aversions.
Why Smoothies Work Well for Picky Eaters
Smoothies can be a great tool to expand a picky eater’s diet and get them to try foods they might not try otherwise. It can introduce your child to new flavors in a more accepted way, all while keeping a consistent texture.
Here are some of the top reasons smoothies work well for picky eaters:
Texture control: Smoothies are great for kiddos who don’t like certain textures because everything is blended to a smooth texture, so it removes that barrier and creates a sameness that is really appealing to picky eaters.
Flavor masking: Smoothies are a great vessel to introduce new flavors to a child without it being overwhelming. Foods like spinach or other greens that are slightly bitter on their own can be blended with fruits, and their sweetness can mask the flavor of the greens, making it more palatable.
Interactive prep: Smoothies are perfect for getting your kids involved in the kitchen. Let them pick a fruit and vegetable to add in, or choose a smoothie recipe to try. They can pour the liquid into the blender, and even press the start button and watch everything blend up!
Involving your picky eater in the kitchen (with your supervision, of course!) can increase the chances they'll try the smoothie—and it helps them become more familiar with new foods, making it more likely they will try them in the future.
Tips for Making Nutritious Smoothies
Smoothies are such an easy way to boost nutrition, especially for picky eaters.
Try these 6 tips for making your smoothie more nutritious (and tasty!):
Start with familiar flavors - If your child loves bananas, make sure to add them in. We want our picky eaters to drink the smoothie, so it's important to use foods your child already enjoys so it will taste familiar to them.
Add in a veggie - Smoothies are a good place to try vegetables, especially if your child is resistant to trying them on their own. Pairing vegetables with fruits in smoothies mellows out their sometimes strong flavors, making it more acceptable to picky eaters. Some veggies to try: frozen cauliflower rice, frozen spinach, avocado, or shredded carrots. Just pick one to start with, and go from there.
Use natural sweeteners - If your smoothie needs a little extra sweetness, try sweetening it with bananas, applesauce, dates, or honey.
Add some protein and fat - To make a smoothie a more balanced snack, add in some Greek yogurt, nut or seed butter, or milk to boost the protein and fat.
Use water or unsweetened milk as the base - To limit added sugars, stick with filtered water, coconut water, or unsweetened milk as the base for your smoothie. You can always add some extra sweetness with fruit, 100% juice or natural sweeteners if needed.
Add some extra fiber - While smoothies are already a good source of fiber from fruit and veggies, they’re also a great place to add a little extra fiber, especially if your kiddo struggles with constipation. You could add a couple of tablespoons of psyllium husk powder, ground flaxseed, chia seeds, oats or avocado to boost the fiber content of your favorite smoothie.
6 Healthy Smoothies for Picky Eaters
Berry Banana Bliss - Berries and bananas pair perfectly in this smoothie. Blueberries give it a rich color, so this smoothie is pretty AND tasty.
2 cups milk (can use regular or nondairy)
½ cup yogurt (can use dairy free if needed)
1 frozen banana, broken in chunks
1 cup frozen blueberries
1 cup frozen spinach
1-2 tablespoons ground flaxseed (optional)
2. Choco-Peanut Butter Shake - This satisfying shake is perfect for those times when your child refuses a meal. It’s both nourishing and delicious, but tastes like a decadent treat!
2 ½ cups milk (regular or non-dairy)
¼ cup peanut butter
¼ cup cocoa powder
¼ cup oats
2 frozen bananas, broken into chunks
½ cup frozen cauliflower rice
3. Tropical Sunshine Smoothie - This smoothie will transport you to a sunny day on the water. Its bright flavors are a kid favorite!
1-2 cups coconut milk
¾ cup orange juice
1 cup frozen mango
1 cup frozen pineapple
¼ cup shredded carrots
1-2 tablespoons psyllium husk powder (optional)
4. Hulk Smoothie - Turn your kiddo into a superhero with this fun green smoothie!
2 cups milk (regular or nondairy)
2 cups frozen banana, broken into chunks (could sub mango as well)
½-1 cup frozen spinach
1 avocado
1 tablespoon honey (optional)
5. Pumpkin Pie Smoothie - This creamy smoothie tastes like fall, but it is delicious year-round. It's packed with nutrients, and is naturally sweet.
1 ½ cups milk (regular or nondairy)
½ cup yogurt (nondairy if needed)
2 tablespoons nut or seed butter
1 cup pumpkin puree
1 ½ cups frozen bananas, broken into chunks
1 teaspoon vanilla extract
½ teaspoon cinnamon
⅛ teaspoon nutmeg
6. Orange Creamsicle Smoothie - This smoothie is like a ray of sunshine, perfect for a dreary morning or mid-afternoon pick-me-up.
½ cup milk (regular or nondairy)
½ cup yogurt (regular or nondairy)
1 cup orange juice
2 medium navel oranges, peeled, separated and frozen
1 cup frozen mango
2 tablespoons ground flaxseed (optional)
A Few Tips for Smoothie Success
Now that you’re armed with some smoothie recipes to try, here are a few tips to ensure your smoothies are a success:
Use a high-speed blender - While high-speed blenders can be pricey, they are SO worth it for our picky eaters because they make everything ultra-smooth. If you have a kiddo that is sensitive to certain textures, having a smooth consistency will make all the difference in whether they’ll actually drink the smoothie. If cost is a factor, try searching for a secondhand one. This is my favorite blender, and it holds up well over time. I’ve had mine for 10+ years, and use it daily! I’ve also used this blender in the past, and it's a more budget-friendly option.
Adjust the sweetness to your tastes - Everyone is different, so if a smoothie isn’t sweet enough for you, just add some extra fruit or honey. You may be able to gradually decrease the sweetness over time.
Add more (or less) liquid as needed - If your smoothie is too thick, add a little more liquid. If it's too thin, add some extra frozen fruit or ice. Smoothie making isn’t an exact science, so feel free to adjust as needed!
For more kid-friendly smoothie ideas, consider joining the Nourishing Autism Collective! Not only will you get healthy recipe ideas for your picky eater, you’ll also gain access to nutrition information and a community of moms who support each other on this parenting journey.
Picky eating doesn’t have to derail your child’s nutrition. By recognizing when selective habits cross the line into problem feeding, partnering with qualified professionals when needed, and leveraging the texture-friendly magic of smoothies, you can expand your child’s palate one sip at a time.
Remember: start with familiar flavors, invite your little helper into the kitchen, and tweak sweetness and thickness until you land on a blend they’ll happily drink. With patience and perseverance, you’re well on your way to turning food battles into nourishing wins.
👋 Need help with your child’s nutrition and Selective eating?
Join the Nourishing Autism Collective for expert guidance, a supportive community, and sensory-friendly strategies that actually work.
MEET BRITTYN, THE AUTISM DIETITIAN
Brittyn Coleman is a Registered Dietitian and autism specialist. She helps parents of kids on the spectrum expand their number of accepted foods and maximize their nutrition to help them feel their best & thrive!
You can find her on Instagram at @autismdietitian or on Facebook!
Updated August 2025
