Nutritious Kale Mango Smoothie
This kale mango smoothie is packed with plenty of nutritious ingredients, like spinach, banana, and greek yogurt. It’s not only delicious, but a filling option for breakfast! Recipe is gluten-free, naturally sweetened only with fruit, and can be made vegan/dairy-free if needed.
Smoothies are one of my favourite ways to get in a ton of nutrition benefits for breakfast. While I have a tendency to use spinach as my go-to green for smoothies, recently I’ve been changing things up and adding a few handfuls of kale in there as well!
As a dietitian, I often preach variety and diversity in our diets. Choosing a new green is a great way to switch things up. I promise that the kale flavour doesn’t come off too strong here – it’s nicely balanced with delicious fruits, like mango, banana, and lime juice.
Plus, I’ve made sure that this smoothie is packed with healthy fats and protein to help keep you feeling full and satisfied all morning long.
Want more smoothie recipe inspiration? Check out my roundup of easy, healthy smoothie recipes for more ideas!
Ingredients Needed
All you need to make this kale mango smoothie are 11 nutritious ingredients:
- milk of choice (I use almond)
- curly kale
- baby spinach
- mango (fresh or frozen)*
- banana (fresh or frozen)*
- avocado (fresh or frozen)*
- plain greek yogurt
- chia seeds
- hemp seeds
- vanilla extract
- lime
- optional: protein powder
Full ingredient measurements and detailed recipe instructions are found in the recipe card at the bottom of this post.
*Note – if using fresh ingredients instead of frozen, you will likely have to add ice to get the temperature nice and cold. The beauty of frozen ingredients in smoothies is that it gives the perfect temperature without having to water down the flavours! Plus, you get the added benefit of that smooth, thick texture.
Recipe Modifications & Ingredient Swaps
- Instead of almond milk, you can use any milk or milk alternatives that you like. Just aim for an unsweetened one, if possible.
- If you don’t have both chia and/or hemp seeds on hand, feel free to use just one of them or include other seeds (like pumpkin or flax).
- If you want to increase the protein content of this smoothie, feel free to add a scoop of your favourite protein powder. An unflavoured or vanilla version would work best. I also like using an unflavoured collagen powder – I find it doesn’t change the taste or texture of the smoothie as much as most protein powders.
- For a vegan version, you can swap the greek yogurt with a vegan alternative. Do note that this will likely lower the protein content of this smoothie (you can make up for it by using soy milk or a plant-based protein powder!)
Tip For Prepping Kale For Smoothies
If you’re like me, you want breakfast ready in minutes! Using kale straight from the bunch can be a little time consuming, so I love to actually prepare a whole batch of kale and keep it in the fridge for the week. That way I can just grab a couple handfuls and throw them straight into my blender.
To do this, simply:
- Tear kale leaves off the stems. I like to hold the end of the stem in one hand, and then gently glide down the middle of the stem with the other. This helps to tear off all the leaves in one fell swoop!
- Tear the leaves into slightly smaller pieces, if necessary.
- Repeat until all the leaves are off the stems.
- Place leaves in a salad spinner and give them a good wash and dry.
- Then, place the prepped leaves into a ziplock or a reusable baggy (I like these ones from Stasher).
- Keep the bag in the fridge – the kale will stay fresh all week long!
My Favourite Blender For Smoothies
Vitamix Blender
I use this Vitamix almost every day. I bought it about 7 years ago and it still functions perfectly. It makes a super smooth and creamy smoothie in seconds (not to mention many other meals, like soups)!
Kale Mango Smoothie Nutrition Benefits
- Kale is an excellent source of vitamins A, K, and C – with 1 cup providing over 100% of your daily needs! It’s also a source of other micronutrients, like magnesium, potassium, calcium, copper, and vitamin B6 as well as fibre and antioxidants.
- Mango is a source of micronutrients, like vitamin C, A, B6, folate, and copper. They’re also a great source of fibre!
- Bananas are a good source of dietary fibre and micronutrients like potassium, vitamin C, vitamin B6, and magnesium.
- Spinach is packed with phytonutrients and is a source of micronutrients like, vitamin A, vitamin C, vitamin K, folate, iron, and calcium.
- Avocados are a good source of heart-healthy monounsaturated fats and dietary fibre, as well as micronutrients like vitamin C, B6, K, E, folate, magnesium, and potassium.
- Plain greek yogurt is a great source of protein, gut-friendly probiotic bacteria, and micronutrients like calcium, potassium, vitamin A and B12.
- Chia seeds are packed with fibre, omega-3 fatty acids, protein, and minerals like magnesium, calcium, and iron.
- Hemp seeds are one of the best sources of plant-based omega-3 fatty acids. They’re also rich in plant protein and minerals like zinc, iron, calcium, potassium, and magnesium.
- Lime juice is a source of vitamin C and antioxidants.
Just look at all that goodness your getting into your body first thing in the morning!
More Nutritious Smoothie Recipes
- Lemon Blueberry Avocado Smoothie
- Papaya Banana Coconut Smoothie
- Banana Chai Smoothie With Vanilla
- Blueberry Tahini Smoothie
- Sweet Potato & Apple Smoothie
Did you give this Kale Mango Smoothie Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Nutritious Kale Mango Smoothie
Ingredients
- 2 cups almond milk, unsweetened (or other plant-based milk)
- 2 cups kale (I used the curly/green kind)
- 1 cup baby spinach
- 1/2 cup plain greek yogurt (benefits of Greek yogurt)
- 2 Tbsp chia seeds
- 2 Tbsp hemp seeds (hemp hearts)
- 1 cup mango chunks (fresh or frozen)
- 1 medium banana (fresh or frozen)
- 1/4 cup avocado chunks (fresh or frozen)
- 1 tsp vanilla extract
- 1/2 a lime, juice only
- Optional: unflavoured or vanilla protein powder
Instructions
- Add all ingredients to a high-speed blender, starting with the almond milk.
- Blend on high until smooth and creamy. Feel free to adjust flavours or amounts of liquid until desired taste/consistency is reached. Enjoy!
Notes
- Instead of almond milk, you can use any milk or milk alternatives that you like. Just aim for an unsweetened one, if possible.
- If you don’t have both chia and/or hemp seeds on hand, feel free to use just one of them or include other seeds (like pumpkin or flax).
- If you want to increase the protein content of this smoothie, feel free to add a scoop of your favourite protein powder. An unflavoured or vanilla version would work best. I also like using an unflavoured collagen powder – I find it doesn’t change the taste or texture of the smoothie as much as most protein powders.
- For a vegan version, you can swap the greek yogurt with a vegan alternative. Do note that this will likely lower the protein content of this smoothie (you can make up for it by using soy milk or a plant-based protein powder!)
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
4 Comments on “Nutritious Kale Mango Smoothie”
As always, Carrie, your recipes are amazing! I didn’t have almond milk so I substituted pressed coconut water. Thanks for kickstarting my healthy eating plan for 2022!
Hi Kimberly! Aw thank you so much :). So appreciated – I’m so happy to hear you enjoyed this one. Oooh coconut water with this was probably so tasty! Love it. Can’t wait to see what you make next. Wishing you a great start to 2022!
Great combination of flavours.
Thank you so much, Carol! So happy to hear you enjoyed it 🙂