Kiwi Smoothie
This healthy kiwi smoothie recipe is made with whole kiwis, banana, mango, spinach, avocado, Greek yogurt, and lime! It’s so easy to make, and such a delicious way to get in plenty of fiber and vitamin C. Naturally gluten-free and added sugar-free, with a vegan option available.
Kiwis are such an underrated ingredient to add to smoothies! They pair well with so many different fruits AND they require so little prep – you can add the whole kiwifruit directly to your blender, skin and all.
As a dietitian, I’m happy to share that kiwis are packed with nutrition benefits. In fact, many of those nutrients are actually concentrated in the skin. While you may not love eating the fuzzy skin, blending the skin into a smoothie makes it virtually unnoticeable 😉
This banana kiwi smoothie can be enjoyed for either breakfast or a snack. It’s packed with fiber, protein, and healthy fats to help keep you feeling full and satisfied. Enjoy!
Want more smoothie recipe inspiration? Check out my roundup of easy, healthy smoothie recipes for more ideas!
What fruit mixes well with kiwi?
Kiwis pair well with a number of fruits, such as:
- bananas
- cherries
- mangoes
- oranges
- papaya
- passion fruit
- pineapple
- strawberries
- lemons + limes
This kiwi smoothie recipe pairs kiwifruit with banana, mango, and lime. That said, you are welcome to play around with the ingredients, swapping those fruits with some of the ones listed above!
Do you need to peel kiwi for smoothies?
While the thought of eating the fuzzy skin of kiwis may be unappealing, the skin of kiwis is totally edible. In fact, the peel is where a lot of the nutrients and antioxidants are concentrated.
Studies have shown that consuming the kiwi skin can increase the fiber, vitamin E, and folate content of kiwifruit by 50%, 32%, and 34%, respectively!
So while you may not enjoy eating the skin (I totally get it), I will say that BLENDING the skin into a smoothie is the perfect way to consume it! You honestly don’t even notice it at all 😉
Just be sure to give the skin a good wash and scrub before adding the whole kiwi to your blender. There’s no need to cut up the kiwi beforehand.
About the ingredients
All you need to make this nutritious kiwi smoothie recipe are 10 simple ingredients:
- Milk of choice: I used unsweetened almond milk, but you can use any type of milk or plant-based alternative. I always try to opt for an unsweetened one, if possible, and then get the sweetness from the naturally-occurring sugars in the fruits.
- Plain Greek yogurt: An excellent source of filling protein for this smoothie. That said, you are welcome to use a plant-based alternative for a vegan option (a coconut-based one tastes AMAZING with kiwi). If using a plant-based yogurt, do note that the protein content will be lowered – you may want to use soy milk or add a vegan protein powder in this case.
- Kiwi: You may use either the green or golden variety of kiwifruit for this smoothie. Make sure to choose kiwis that are perfectly ripened – they should give a little bit when you press them. Too mushy, it will be overripe; too firm, it will be underripe and you won’t get the nice sweet, distinct flavour of kiwi in your smoothie!
- Banana: You can use fresh or frozen banana here, but I personally love using a frozen one so that it makes things extra thick and removes to water down the smoothie with ice.
- Mango: I added some frozen mango chunks to this smoothie as well, as the flavours pair beautifully. That said, you can play around with both the banana and mango – adding both, or one or the other!
- Spinach: A great way to sneak in some leafy greens. You won’t notice it at all (flavour-wise), but you’ll get that beautiful green colour and added nutrition.
- Avocado: Fresh or frozen. This adds a nice creamy texture and healthy fats to this smoothie, helping to keep you full and satisfied. I alway purchase a large bag of frozen avocado chunks at Costco that I LOVE adding to smoothies!
- Chia seeds: Chia seeds add a source of heart-heathy omega-3s. When mixed with liquid, chia seeds will swell up and create a gel-like texture, which really helps to thicken this smoothie as well!
- Lime: Freshly squeezed lime juice adds a touch of acidity to this smoothie, and it goes great with the tropical fruits.
- Vanilla extract: For a kick of vanilla flavour, which pairs great with the rest of the ingredients.
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
Step-by-step: how to make a kiwi smoothie
Add all recipe ingredients to a high-speed blender. I recommend putting the liquid (milk) at the bottom, followed by the spinach, and then the heavier ingredients. This helps to weigh everything down and makes it easier to blend!
Blend until smooth and creamy. Feel free to adjust as needed (e.g. more liquid if a thinner smoothie is preferred).
My go-to 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)!
Kiwi nutrition benefits
I feel like kiwis are underrated in the fruit world – they’re a real nutrition powerhouse!
Did you know that just one fruit packs in over 100% of your daily vitamin C needs? Vitamin C is a powerful antioxidant which protects your cells against oxidative damage. It also plays a key role in both immune function and the health of our skin!
In addition to vitamin C, kiwifruit is a source of other micronutrients like:
- vitamin K
- potassium
- vitamin E
- folate
- magnesium
Kiwis are also a good source of dietary fiber – just one fruit contains over 2 grams or about 8% of your daily fiber needs. Fiber is important in promoting optimal gut health, while playing a role in blood sugar control and heart health as well.
As mentioned above, I recommend keeping the skin on for this smoothie as that’s where a lot of the nutrients and fiber are concentrated!
More healthy fruit smoothie recipes:
- Kale Mango Smoothie
- Strawberry Peach Smoothie
- Mango Banana Kefir Smoothie
- Lemon Blueberry Avocado Smoothie
- Apple Banana Smoothie
Did you give this Kiwi 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: Healthy Kiwi Smoothie
Ingredients
- 2 cups milk of choice (I used unsweetened almond milk)
- 2 cups baby spinach
- 2 large kiwis (ripe, skin-on if desired!)
- 1 cup mango (fresh or frozen)
- 1/2 a banana (fresh or frozen)
- 1/4 cup avocado chunks (fresh or frozen)
- 3/4 cup plain greek yogurt (benefits of Greek yogurt)
- 2 Tbsp chia seeds
- 1 tsp vanilla extract
- 1/2 a lime, juice only
- Optional: unflavoured or vanilla protein powder, ice cubes (if not using frozen ingredients)
Instructions
- Add all ingredients to a high-speed blender, starting with your milk of choice.
- Blend on high until smooth and creamy. Feel free to adjust flavours or amounts of liquid until desired taste/consistency is reached. Enjoy!
Notes
- 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!
- Frozen ingredients have the added benefit of that smooth, thick texture. If using only fresh ingredients, you may want to add less milk to have a thicker smoothie.
- For a vegan version, you can swap the greek yogurt with a vegan alternative – a coconut-based one tastes amazing with kiwi. 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!)
- Feel free to experiment with other fruits in this smoothie too – kiwi pairs with strawberries, pineapple, and oranges as well.
- 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.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
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!
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2 Comments on “Kiwi Smoothie”
The kiwi smoothie recipe on Walder Wellness is simply delicious! The combination of fresh kiwi, banana, almond milk, and honey creates a perfectly balanced flavor that is both sweet and tangy. I appreciate how easy it is to make this smoothie – it requires just a few ingredients and can be whipped up in no time. The author’s helpful tips for selecting and preparing kiwi were also very informative. Overall, this recipe is a great way to start the day or enjoy as a refreshing snack.
https://sprintmedical.in/blog/10-health-benefits-of-kiwi-fruit
Hi Dhruv! Thanks so much for the kind words. I’m so happy to hear that you enjoyed this recipe and found the tips helpful!