Beginner Green Smoothie

beginner green smoothie Featured Image

Smoothies are often touted as super healthy, but the truth is they can run the gamut between good-for-you and basically-a-milkshake. Sadly, the tastier smoothies tend to be on the less healthy side of the spectrum. But what if you don’t want to choose between healthy and tasty?  

You don’t have to! If you’re looking for an ultra-simple smoothie full of whole fruits and greens that’s also delicious, look no further than our dairy-free Beginner Green Smoothie. This baby is yummy, versatile, has only six ingredients (including water), and it’s kid-friendly! What more could you ask for?

Beginner Green Smoothie ingredients 

vegan beginner green smoothie

Kale: this is where the “green” comes from, of course. You can use any variety of kale. Given its reputation, we probably don’t need to wax poetic about how healthy kale is. Just know it’s an excellent source of antioxidants, vitamins, and nutrients, as well as a great source of calcium. If you’re not a huge fan of the taste, we recommend you give this smoothie a try as-is—you may be surprised—but substitution ideas are below if needed. 

Bananas: these add a creamy texture and sweetness to your smoothie. Plus, they help support your digestion and heart health thanks to fiber and antioxidants. We recommend you use very ripe bananas (at least 60% brown), and for an even colder smoothie, keep your bananas in the freezer. Pro tip: peel and chop just ripe bananas (mostly yellow with some brown spots but no green) and pop them in the freezer for at least two days before using—their sweet flavor will continue to develop and deepen without becoming mushy. Freeze in a single layer and then transfer to an airtight container to prevent them from sticking together.

Frozen blueberries: these tiny morsels of sweet nutrition can be found year-round in the frozen aisle. Blueberries are full of antioxidants and phytoflavinoids, and they’re also high in potassium and vitamin C. Feel free to use fresh blueberries if that’s what you have, but you may want to throw in a handful or two of ice to keep things nice and cold.

Avocado: let’s get even creamier and up the nutrition even more. Avocado is a perfect whole-food source of fat (which our bodies need to function), it’s heart-healthy, and packed with vitamins and minerals. Freezing avocados for future use in smoothies is a great solution when you won’t be able to use your avocados during their three-minute and 22-second window of ripeness. 😂 You can buy frozen avocado at the grocery store, too—it tends to be cheaper than fresh, and it’s perfect for smoothies.

Ground flax seeds: you won’t taste this addition, but it dials up the health factor even more. Ground flax seeds are high in fiber and omega-3 fatty acids, as well as phytochemicals. Smoothies are a great way to include more healthy seeds in your diet.

A perfect blend 

Remember when we said this smoothie was super simple? We meant it! To make the Beginner Green Smoothie, all you need to do is toss all of your ingredients into your blender, turn it on, and blend until creamy and smooth. That’s it! Pour into two glasses and enjoy. 

plant based beginner green smoothie
easy green smoothie

If you have a high-powered blender, the actual blending will only take 30–60 seconds. But if all you have is a regular low-speed blender your Great Aunt Edna gifted you for your wedding ten years ago, no worries! You can still have a deliciously creamy smoothie, you just may need to blend it a little longer. If it’s super thick and not blending well, add water a quarter cup at a time and give it a little stir with a spoon (while turned off, of course) and try again. If your blender is really struggling, you may want to start with just the frozen ingredients and the water. Then, once they’re pretty well blended, you can throw in your fresh ingredients and blend until smooth. (If you’re in the market for a blender, read the 411 on blenders for our honest breakdown by brand.)

beginner green smoothie recipe

Beginner Green Smoothie

Makes enough for 2 22-oz smoothies
Author: Molly Patrick


  • 3 cups water (710 ml)
  • 2 cups kale, packed (70 g / any variety)
  • 2 medium fresh or frozen very ripe bananas (200 g)
  • ½ cup frozen blueberries (70 g / can use fresh)
  • cup fresh or frozen avocado (75 g)
  • 1⅓ tablespoons ground flax seeds


  • Place all of the ingredients into your blender and blend until totally creamy and smooth.
  • Pour into two glasses and enjoy!
fast green smoothie

Beginner Green Smoothie substitutions 

The best thing about this recipe is its versatility. You can use it as a blueprint to create a different healthy smoothie every day. So don’t be afraid to experiment. If you don’t love a combination, take note, and try again the next day. 

Water: feel free to switch out the water for an unsweetened non-dairy milk of your choice for extra creaminess. Non-dairy milk with higher fat content, like coconut (from the carton not the can) and almond milk, will make extra silky smoothies.

Kale: substitute this with spinach, beet greens, or another leafy green. Since those flavors aren’t great in smoothies, you’ll want to make sure any greens you use aren’t super bitter or peppery (like watercress and arugula). Baby greens tend to be a bit more tender and lighter in flavor. Pro tip: here’s the best way to prep your leafy greens so they last at least seven days.

Bananas: use fresh mango or pineapple, cooked sweet potato, or add extra avocado if you’re not a fan of banana. The best substitutes will deliver both a smooth texture and some sweetness.

Frozen blueberries: swap these for practically any other sweet frozen fruit. Strawberries, mango, and pineapple are our top choices.

Avocado: either leave out completely, and start with a little less liquid, or substitute with an extra banana. One of the banana swaps listed above will work here, too. 

Ground flax seeds: substitute these with chia, sunflower, or hemp seeds. For a bit of a flavor change, you can even use nut butters like peanut or almond if you add a little more liquid to the blender. Frozen strawberries go especially well with peanut butter.

A smoothie a day…

Smoothies packed with real fruit, greens, and nutritious seeds are a perfect way to start your day or to perk you up during that 3 pm slump. Blend up a Beginner Green Smoothie and take it with you on your afternoon walk or create a fun tradition of making a daily smoothie with your kids. 

This recipe is a fantastic way to introduce smoothies into your life. You’ll wonder why you didn’t try them sooner.

dairy free beginner green smoothie recipe

Has our Beginner Green Smoothie helped you incorporate more fruits and greens into your diet? Let us know in the comments below.

May your smoothies always be good for you and as tasty as a milkshake. Or if ice cream is more your style, check out our Green Smoothie That Tastes Like Ice Cream.

Team Dirty

dairy free beginner green smoothie

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  1. Avei Robinson on October 31, 2016 at 6:57 pm

    Hi Molly,

    Girl you are definitely a tripp! Lol
    Love this smoothie but I added frozen beets to it.
    I’m one of those weird ones that love beets cuz they’ve so nutrient dense.

    Stay crazy!!

    Avei Robinson

  2. Erin on March 26, 2018 at 6:53 pm

    Is this recipe for two servings or one?

    • Team Clean Food Dirty Girl on March 26, 2018 at 7:59 pm

      Hi Erin,

      For me, this would be a one-serving recipe.

      Team Dirty Girl

  3. Audra on June 26, 2018 at 10:22 am

    5 stars
    This was my first green smoothie! I shared it with my four year old daughter and we both slurped it right up! Thanks for the recipe, I’m looking forward to exploring your website!

    • Team Clean Food Dirty Girl on June 26, 2018 at 11:03 am

      Hi Audra – Woohoo on Mom and Daughter smoothie success! Thanks for checking out CFDG. ~Karen

    • Jamie Brady on May 14, 2020 at 4:36 pm

      I’m learning how to eat cleaner, my daughter is 16. I LOVE LOVE LOVE! That you are showing her how it’s done! And she likes it! I wish I had the knowledge to have packed my little one’s diet with antioxidants and all this freshness. We all start somewhere! Good Job Mom!

  4. Mike on May 2, 2019 at 1:58 pm

    5 stars
    This is my go-to smoothie most mornings. No fuss-no muss. My wife raised a point though as I was pounding back my third cup today. She had heard somewhere that kale can be contaminated with certain metals (I guess somewhat similar to bottom-feeding fish, or rice as you’ve pointed out) and should be consumed in moderation – like once or twice a week. Any truth to this?

  5. Helene Evan on August 3, 2019 at 8:31 pm

    Hi Molly I have a face to the emails now ! Only new sub and 6 wks into clean food eating. 1st weigh in Iv lost 5kgs and feeling great.
    Your comments helped as I am learning to listen and not react old messages re hunger.
    Most helpful.
    Trying my first smoothie tomoro morning.

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