Healthy low calorie, nutrient dense Green Smoothie recipe with 3 simple ingredients is sweet, creamy and delicious! It’s easy to prepare, tasty to consume and your entire family will enjoy.
This green shake is not only in our regular rotation for breakfast but we also enjoy it as a snack or instead of a salad to make dinner a complete meal.
Table of contents
- Why Make Vegetable Smoothie?
- Ingredients for Healthy Green Smoothie
- What Are The Health Benefits of a Green Smoothie?
- How to Make a Green Smoothie
- Optional Add-In’s and Variations
- Tips for Best Results
- FAQs
- How to Serve Kale and Spinach Smoothie?
- How Long to Store Green Vegetable Smoothie?
- More Healthy Drinks Recipes
This is a very basic green smoothie we make all.the.time. Over the years, I tried to make my green smoothie as healthy as possible and as trendy as possible with ingredients like chia seeds and turmeric and never followed a recipe.
What I ended up with was “a surprise smoothie” that was too bitter, too sour or too sweet. Kids wouldn’t drink it and my husband couldn’t make it because “only I knew the recipe”. Finally, I decided to act like a responsible parent and create the best green smoothie recipe everyone will drink, the one that tastes good!
Why Make Vegetable Smoothie?
- Minimal ingredients: Only 3 ingredients, spinach, kale and frozen mango. Easy peasy green shake for busy days!
- Powerful nutrients: Dark leafy greens make this kale and spinach smoothie full of nutrients and vitamins.
- Superfoods: You don’t need ‘trendy’ powders to be healthy, fresh kale is high in vitamin C and spinach contains folate and vitamins A and K.
- Creamy: Just like in mango dairy free ice cream frozen mango make this vegetable smoothie not only creamy but naturally sweet.
- Budget friendly: Stock up on fresh spinach and kale when it is on sale, and store in the freezer for convenient low calorie smoothie later.
- Readily available: These best smoothie ingredients are easy to find in your grocery store!
Ingredients for Healthy Green Smoothie
This vegetable smoothie contains 6 cups of leafy greens and is made with 3 simple ingredients plus water. The easiest green shake you will ever make with wholesome ingredients.
- Water: Instead of water you can use coconut water, almond milk or other milk.
- Frozen mango: Mango is one of sweetest fruits that balances out bitter taste of greens. Using frozen fruit, gives smoothie creamy texture.
- Spinach: Spinach is a sweet-er leafy green with mild taste. I would not replace it with anything as it offsets more bitter kale taste.
Freezing spinach tip: If you see about to expire spinach on sale (especially organic, pre-washed, in a box), stock up and freeze right in a box. Then add to smoothies or soups frozen. It saves money and is so easy to use.
- Kale: Any type of kale works. Dinosaur aka lacinato, green, purple etc. Just remove the bitter rib cage. And always add more spinach than kale.
Freezing kale tip: Got a garden or bought too much kale? Wash, remove ribs, coarsely chop and freeze in resealable bags. You can also do the same with regular spinach.
What Are The Health Benefits of a Green Smoothie?
- Weight loss: Green smoothie does help with a weight loss if you drink it on a regular basis. Fiber from fruits and vegetables keeps your belly full longer. Plus it is low calorie – less than 100 calories.
- Detox: From the mix of chlorophyll contained in the greens to the high level of fiber to keep things moving.
- Energy: Leafy greens and fruit contain many nutrients, vitamins and naturally occurring sugars that feed your body cells with energy.
- Fruits and vegetables: Because smoothies are so easy to make, they make you eat more fruits and vegetables you wouldn’t have eaten otherwise.
How to Make a Green Smoothie
- Add ingredients to a powerful blender in exact order (don’t change): Water, frozen mango, spinach and kale. An order of liquid, frozen fruit and greens last, ensures heavy frozen fruit will get blended with liquids first and blender won’t cavitate.
- Blend until smooth: Use preset button “smoothie” if you have one, or just blend kale and spinach smoothie long enough until consistency is to your liking. If your blender isn’t powerful enough, just pause, stir and blend more.
Optional Add-In’s and Variations
- Protein additions: Protein powder – just a small scoop not to make smoothie too thick. 1/4 cup Greek yogurt (or dairy free), 3 tbsp of peanut butter/almond butter or even raw almonds like I do in almond smoothie.
- Healthy fats additions: 1 tbsp ground flaxseed, chia seeds or hemp hearts.
- 1 tsp additions: Turmeric, matcha powder, fresh ginger.
- Squeeze of fresh lemon: This is a great way to bring out the flavor of all the vegetable smoothie ingredients!
- Water substitution: This will change the nutrition of your low calorie smoothie, but feel free to use coconut water or any unsweetened dairy milk (oat, almond, cashew, hemp, soy etc). Steer clear of adding ‘juice’ though.
- Layered smoothie: Make this kale and spinach smoothie recipe, pour into large glass, set aside. Now make strawberry smoothie, finally in a tall glass alternate layers of both vibrant low calorie smoothies for a sweet healthy treat. You could layer with anti-inflammatory smoothie as well!
Green smoothie bowl idea: Add to the blender additional frozen mango (or other frozen fruit), sliced avocado, raw oats, unsalted raw cashews or frozen smoothie liquid from your previous batch of vegetable smoothie. Blend. If you do not have a powerful blender, you may need to stop and use a spatula often. Once your thick smoothie is ready, power into a bowl and top with healthy granola, quinoa granola, unsweetened coconut flakes, cacao nibs or even a peanut butter protein ball!
Tips for Best Results
- Order of ingredients: It’s worth mentioning again! The best order to blend smoothies are liquid on bottom, frozen fruits and greens on top.
- Don’t under blend: Smoothies are already a quick healthy drink to make, don’t attempt to save even more time by under blending it. For a less than powerful blender, blend for 1-2 minutes, pausing to scrape. A powerful blender may need only a few seconds, but always check to ensure there are not any chunks of fruit or veg!
- Follow the recipe amounts: This ensures perfect smoothie consistency that doesn’t end up watery or foamy.
- A note about protein powder: They are often filled with fake sugars, GMO’s or a bunch of other ‘junk’, always check the label and if you are adding any, beware that it could lead to a chalky taste.
- Enjoy right away: Smoothies are meant to be drank right after making, otherwise the ingredients start to separate. Unless you plan on re-blending your smoothie, drink up!
FAQs
Frozen pineapple makes tasty green smoothie too, it’s just less sweet. We often add it if we run out of frozen mango. You can always add honey or maple syrup to taste. Some readers have used papaya.
Yes, you can. However, I personally find banana bloating in a green smoothie particularly. There is already kale that is high in fiber and adds to a puffy belly.
Yes, absolutely, but add 1/2 to 1 cup ice for more creamy and pleasant green shake texture and taste.
Swiss chard, power greens blend, beet greens, carrot tops, celery and collard greens all will work to make a smoothie. I have even heard of adding steamed frozen cauliflower, cauliflower rice and frozen zucchini! Just note that any other green or vegetable will change the taste (and color) of your green drink.
How to Serve Kale and Spinach Smoothie?
- Breakfast: Green shake is perfect with a healthy muffin!
- Snack: With a handful of healthy granola or a protein cookie.
- Dinner: Worried about your kids (or husband) not eating veggies at dinner? Serve green smoothie as a side dish.
Make this whenever you feel the need for a healthy boost of greens! During Christmas cookie baking season, Alex is known to pop into my studio with this healthy green juice to keep me energized.
How Long to Store Green Vegetable Smoothie?
What I love about this smoothie is that it doesn’t separate much and tastes delicious even the next day.
Store: If you have leftovers, you can refrigerate in glasses or a blender jug for up to 24 hours. If refrigerated in a jug, I give it another quick blend before serving. Easy-peasy.
Freeze: I have not frozen this smoothie, but if you are planning to make a smoothie bowl, adding cubes of frozen vegetable smoothie could help thicken it! I would freeze it in ice cube trays for easier blending.
Meal prep smoothie: The best way to meal prep your smoothie is to make smoothie packs! In freezer safe bags, pre-portion your fruit, kale and spinach. All that is left to do in the morning is add your water to the blender, grab a pre-prepped vegetable smoothie ‘bag’ and blend.
More Healthy Drinks Recipes
- Strawberry smoothie – 4 ingredient after school snack your kids can make themselves.
- Almond breakfast smoothie with a protein boost.
- Red smoothie – when was the last time you ate raw beets that tasted good?!
- Raspberry smoothie – full of healthy fats.
- Kombucha – costs 30 times less to make at home.
- Lemon water – good first thing in the morning.
Green Smoothie {That Tastes Delicious}
Ingredients
- 3 cups water
- 3 cups mango frozen
- 4 cups spinach
- 2 cups kale coarsely chopped
Instructions
- In a powerful blender, add ingredients in the order listed above (don’t change): water, mango, spinach and kale. Press “smoothie” button or blend until smooth. I like to blend more after “smoothie” cycle for a super smooth smoothie. If your blender isn’t powerful enough, just pause, stir and blend more.
- Enjoy! What I love about this smoothie is that it doesn’t separate much and tastes delicious even the next day.
Store: Refrigerate in glasses or blender’s jug for up to 24 hours. If refrigerated in a jug, I give green smoothie another quick blend. Easy-peasy.
Meal prep: Make smoothie packs by pre-portioning your fruit, kale and spinach in freezer safe bags.
Video
Notes
- Water: Instead of water you can use coconut water, almond milk or other milk.
- Frozen mango: Mango is one of sweetest fruits that balances out bitter taste of greens. Using frozen fruit, gives smoothie creamy texture. It is also affordable and widely available.
- Spinach: Spinach is a sweet-er leafy green with mild taste. I would not replace it with anything as it offsets more bitter kale taste.
- Kale: Any type of kale works. Dinosaur aka lacinato, green, purple etc. Just remove the bitter rib cage. And always add more spinach than kale.
- Why exact order of ingredients? An order of liquid, frozen fruit and greens last, ensures heavy frozen fruit will get blended with liquids first and blender won’t cavitate.
- Can I use other frozen fruit? Frozen pineapple makes tasty green smoothie too, it’s just less sweet. We often add it if we run out of frozen mango. You can always add honey or maple syrup to taste. Some readers have used papaya.
- Can I add frozen banana? Yes, you can. However, I personally find banana bloating in a green smoothie particularly. There is already kale that is high in fiber and adds to a puffy belly.
- Can I use fresh fruit? Yes, absolutely, but add 1/2 to 1 cup ice for more creamy and pleasant texture and taste.
- Freezing spinach tip: If you see about to expire spinach on sale (especially organic, pre-washed, in a box), stock up and freeze right in a box. Then add to smoothies frozen. It saves money and is so easy to use.
- Freezing kale tip: Got a garden or bought too much kale? Wash, remove ribs, coarsely chop and freeze in resealable bags. You can also do the same with regular spinach.
- Protein additions: Protein powder – just a small scoop not to make smoothie too thick. 1/4 cup Greek yogurt, or 3 tbsp of peanut butter/almond butter.
- Healthy fats additions: 1 tbsp ground flaxseed, chia seeds or hemp hearts.
- 1 tsp additions: Turmeric, matcha powder, fresh ginger.
- What is the best blender? The blender you use to make a green smoothie matters. To the point whether you will drink green smoothie or not, especially when it comes to kids. It has to be a high speed blender that makes smoothies smooth. I use this Blendtec and Vitamix is great too.
Nutrition
Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.
Thank you! I need fast, easy and healthy recipes for my family of 6. I have 4 boys and my husband 🙂. We also work full time and coming home to figure out what to cook can be a challenge. I love how you explain with detail your recipes. Thank you!
So glad you are enjoying the recipes and finding them helpful!
Very nice
Glad you are enjoying it!
Turned out amazing. I used skim milk instead of water. It was like a milkshake. I used a food processor because I don’t have a blender and it still worked. My dad said that it was good. She was surprised. Definitely a keeper.
Excellent to hear of the smoothie success, greens for the win!
Just bought a blender and looking forward to trying this recipe. Can I use frozen kale and/or frozen spinach. If so, how much would I use? I am somewhat of a “newbie” cook and do best with specific instructions. Thanks!
Awesome on the new blender! We always try to list additional tips for recipe success either in the notes of the recipe card or in the post itself 🙂 For frozen kale/spinach since it is more ‘packed’ you might start with a cup less of each green and adjust after you blend and taste to add more etc.
I tried this just now. But instead of mango i used pineapple and add some almond milk. It tastes great. I love it, now i have some substitute with my celery drink! Thanks so much! ❤️
You are very welcome!
Is there any replacement for spinach? I can’t eat it because of migraine.
Thanks!
Delicious! My frozen mangoes weren’t as ripe so I added a little bit of honey and it was perfect. Also, I usually hate kale in smoothies but it was great! Used frozen purple kale.
I’m so happy to read this! Thanks for your positive feedback!
I love how you explain how to add the ingredients and what doesn’t work in green smoothies, can’t wait to try this! Question, is there any greens you recommend instead of kale…a non cabbage type? TIA
Just replace with spinach. 🙂
I was almost afraid to try this smoothie. Have had bad experiences with them (taste and texture). I tried it today. It is wonderful! Now I may try some of your other ones.
YAY! So happy you tried my smoothie recipe…and you liked it 🙂
Will be trying this tomorrow I need a smoothie I can drink while I’m on my weigh lost journey but can’t seem to find the right taste lol
I hope you enjoy this smoothie Lakedra. PLease don’t hesitate to let me know what you think once you have made it.
Is it 98 calories for all 4 servings together or 98 a piece & how much is a serving like how many ounces ?
One glass of healthy smoothie. 1/4th of the jug. I don’t measure green smoothies, we just drink it.
Slight petty grievance. In the email, you said three ingredients, then it’s four in the recipe. again, slight grievance. I already make these, can’t lose weight.
Hi Marlene! I don’t tend to count water as a major ingredient because it is something everyone would have readily available.
I love you happiness software! 🙂 I agree you should not allow rude comments on your sure, this smoothie looks full of nutrition, looking forward to your other recipes on here!:)
Thank you Margo! I totally believe in spreading kindness, especially in these crazy times!
love it…i add ginger, flax seed…
Hi Olena,
Well I’m not a great smoothie fan but after reading your comments about green vegetable intake I realised I ought to try it!
It was wonderful.
I used fresh products because they are easier to find than the frozen versions.
Now I just have to convince my kids to try it.
Regards,
Nick
Nick! I am so glad you took the plunge and tried it! Hopefully your kids will like it too!
Let’s hope too.
My son turned his nose up to it. His excuse was, it’s too green!
Oh no! It’s green, but it’s so good!
Since having 2 stomach surgeries I have eaten very few vegetables. Mostly living on ‘melt in your mouth’ protein bars. I tried drinking the ‘green’ smoothies from the grocery stores…they taste good but the sugar content is off the charts! This smoothie from ‘O’ is outstanding! Easy to make, fresh ingredients, and the ‘outcome’ is so much better than eating a synthetic protein. Sooo happy I stumbled across this site.!
Haven’t tried yet (cuz I hate kale), but what is this about freezing your fresh spinach??????!!!!!!!!! U know how much spinach I throw out cuz I can’t get it all used???? Please share!
And thank u for all the wonderful, healthy recipes! Between you and WW I’ve got this!!
Hi Debbie! Freezing spinach is so easy. Check out this site which outlines it step by step.
https://unsophisticook.com/how-to-freeze-spinach/
You’ve got this 🙂
Love this recipe.
Hi Olena!
This is such an easy recipe and does taste good! I’m a first time green smoothie maker and I can see me making this regularly. Is adding a little honey or maple syrup ok? Just to sweeten it up a little?
Sure
I like that this recipe is so simple and mangoes are in season right now. I used crushed ice instead of water. I also made another version of this using papayas instead of mangoes. Just because we had an abundance of of papayas at the time. I am trying to find recipes that uses more tropical fruits as apples and berries are not readily available at the time. I am also trying to loose weight after having my 4th child. I am currently trying these recipes.
I make one like it but with the following adds
Put in blender 1/4 cup rolled oats, 2-3 Tbs hemp seeds and blend add water( or almond milk) spinach, frozen pineapple, mango. Other additions -1/2 frozen or fresh banana, chopped soft dates.
Just made this smoothie – hubby had triple bypass 3 weeks ago so am looking for healthy options for breakfast. Palatable as written, but love your idea of chopped dates and oats. I bought frozen mango from food chain store – and they surely weren’t “ripe” as the outer bag stated so my drink tasted more like grass. Not blaming the recipe – blaming false fruit bag labeling. Will try fresh mangos w/ice and various combos till we find just the right heart healthy taste. I subscribe to My Meal Plan through site ifoodreal and LOVE the taste and variety Olena shares. Thanks!!
Very easy and very yummy! Great way for my family to eat the greens that we need to! Thank you!
You are very welcome Stacy!
Love this recipe
Fantastic! Glad you enjoyed the recipe, Judy!
Love all of your recipes ! Ordered the ingredients for the smoothie today! Please keep them coming!
Many thanks for the positive feedback! Please don’t be shy to leave a review or comment on any recipes that you try!
I like this green smoothie because it hides the spinach because i hate spinach but hopefully it going to get my low iron levels haemoglobin back up,thanks for recipe
You’re welcome Jayne!
love it and its simplicity!
This green smoothie is easy & tastes delicious!
Yay!
Hi,
I’ve made green smoothies but I use coconut water so it doesn’t taste diluted.
Sure, that works. Just FYI, my green smoothie doesn’t taste diluted even with water. 🙂
Thanks for the facts, how to put them in the blender is something I have been trying to figure out for a while and also substituting ingredients. I have to go cheap on my $184 p/mom for 5 people and be healthy. We all have large appetites too, so if you have more recipes like this in the played category I welcome them. ♥️ Thanks again.
I am a new smoothie maker and this was perfect! Maybe partially because I had already tried some others (really yucky). I made this and both my boyfriend and I loved it and we had enough for two days and day 2 was just as good as day one. Thank you so much!
You are welcome Kat! Happy smoothie making!
It is a great recipe; just love it.
I’ve been thinking about this recipe since I saw it in an email! Looks terrific! I’m going to take the plunge today and try making it with froz spinach and mango because I don’t have any kale at the moment. Thanks Olena ?
I have tried a bunch of smoothie recipes in search of one that is not only healthy(!) but also easy and delicious. So many were either so loaded up with three or four fruits (sugar!), or tasted awful…until I found this one! I love this recipe, Olena! Did I mention easy…? And delicious! I’d think this was too good to be true except I now know it’s not, woohoo! This is my go-to now after my workouts!
I’m so glad you enjoyed it, Cheryl! Thank you for the wonderful review! We make it almost daily and kids love it!
Can I use frozen spinach?
Sure!
Very good I should have used the frozen mango but I didn’t I bought a fresh large mango instead. But next time I’m going to follow your recipe to the T*
I’m so glad you enjoyed it, Bernice! Thank you for the wonderful review!
Do you think there are other frits we can substitute for mangoes? If yes, can you share with us what else we can use? 🙂
Thank you, in advance, for answering. And for sharing this recipe too!
Mangoes are the sweetest! You could use pineapple but it’s less sweet but tastes delicious in this green smoothie. Maybe 1/2 amount banana and 1/2 amount pineapple.
What is the fiber content of this recipe
Just added that.
Firstly thank you for the lovely recipes
I look forward to all your recipes and I’m loving the food
I have high blood pressure and my cholesterol is way over what it should be with your help and recipes I hope to lower everything so I can enjoy my food and stay healthy thank you again for the lovely food you send xx
You are very welcome. Food very much is the medicine. Enjoy and be healthy, Ilona! Happy Holidays!
Are ratios still the same when using frozen greens?
Yep.
This is a wonderful recipe. My very picky toddler approves.
YESSS! Mango does the trick.
I love your up beat attitude!
Thanks!
Yum yum yum!!!
This green smoothie became a staple in our house. Absolutely everyone loves it!!!
Love this, great way to stay on track during the holidays!
I love green smoothies! I am just today posting my new favorite, a peppermint detox green smoothie — my 2 year old absolutely loves it. Have to try this simple one with mango! I don’t often use mango in smoothies and I have no idea why!