Natural Weight Gain Smoothie Recipe for Kids (2024)

Published: October 25, 2023

Worried about your child’s weight? Try this easy healthy high calorie weight gain smoothie recipe that’s specifically designed for toddlers and kids. Help picky eaters to gain weight! Affiliate links used below.

Affiliate links used below. See our full disclosure.

There are two big worries parents often have when they’ve got a kid that’s a picky eater… One, are they getting all the nutrients they need? Two, are they getting enough calories to grow?

Truth be told, some picky eaters, and kids in general, don’t eat enough calories. They’re in very low percentiles on the growth chart, or not even on it.

As an occupational therapist, I’ve supported many families on my caseload and in Mealtime Works that face this challenge.

I want to share with you one of my favorite ways to give you some peace of mind: a specially designed smoothie that is free of refined sugar, is high in healthy calories and fat, and is most likely to be accepted by a picky eater whether they’re 2 or 12 years old.

Whether you’re looking for a high calorie smoothie for a baby, toddler, or kid, or just want to help your picky eater add on the calories, this weight gain smoothie recipe is for you!

But, My Kid Won’t Drink a Smoothie

One of the challenges with low-weight kids is that they’re struggling with weight gain and are super picky. Or, they don’t have great appetites. As you read through the instructions below, make sure you read through the steps.

A lot of thought has gone into the ingredients, texture, smell, and taste to give your child the best chance of actually drinking this smoothie.

You’ll notice that there are optional ingredients which could make the smoothie hit or miss depending on your child’s unique preferences, too.

And, you can use this base recipe to make popsicles or serve as a smoothie bowl!

Making The Easy Weight Gain Smoothie Recipe for Kids

First, you will need a blender, bullet, emulsion blender, or a food processor. Use the strongest thing you’ve got. We did splurge on a Vitamix a few years ago on Amazon Prime day, which was worth it because I could put a shoe in there and it would turn it into a smooth puree.

One thing picky eaters don’t like is lumps, or any sort of uneven texture. Everything must be pulverized, at least initially.

It’s important that you check for lumps before serving. If you don’t have a great blender, try softening your ingredients for a few seconds in the microwave first, just don’t let them get hot because a warm smoothie probably won’t go over well.

Next, gather your base ingredients:

• 1/2 cup of whole fat coconut milk
• 1 semi ripe banana (the riper the banana is the stronger the flavor)
• 1/2 of a ripe avocado
• 1 tsp of vanilla extract

This Is a Forgiving Recipe

I use coconut milk because of dairy intolerance and sensitivities. Also, so many kids, especially picky eaters, consume a lot dairy the rest of the day and they struggle with constipation troubles.

Coconut milk comes in a can and is filled with lot of healthy fats. Make sure you shake up the can before you open it or stir it all together because the fat will rise to the top.

While you can use just the thickest, high fat part of the coconut milk for extra calories, it will also make the smoothie incredibly thick.

You can use other milk sources as an alternative. Dairy works if your child doesn’t have any constipation or intolerance issues. If that’s the case, then you can substitute whole milk or even half and half. Almond milk is low in calories, but there are some available that are fortified with pea protein that increase calories, fat, and protein.

Oat milk has become more popular and readily available, and is a great option for this as well, with different health benefits.

Next, put all of your ingredients in your blender and put it on the highest setting until the smoothie is creamy and smooth.

The avocado should be squishy (ripe) before you use it, having a dark green color on the outside. While you might be thinking that avocado is a no-go for your child, the flavor is so mild it’s almost undetectable except for the light green shade the smoothie is when blended together.

This light green smoothie may be a problem for some picky eaters. If so, add some blackberries. Or, if you have a kiddo that only likes white foods, start with a very small amount of avocado and work your way up!

While you might be tempted to skip the avocado all together, don’t. It adds a lot of healthy fat and calories. And, it’s the secret ingredient that gives this smoothie a creamy smooth texture.

Optional Ingredients

The core ingredients of this weight gain smoothie for kids is basic by design. I want it to be successful. The more ingredients that get added, the more the color, texture, and taste change. That can be a good thing or not, depending on your child’s food preferences.

So think wisely about if your child would respond to these optional ingredients:

• 1/4 tsp of cinnamon (can use more if your child likes this flavor)
• 2-3 ice cubes (use if your child likes cold drinks)
• 1/4 cup of berries (use for added nutrients)
• 1 tbsp of nut butter (use for more fat and calories)
• 1-3 tbsp of water or milk (use if smoothie is too thick)
• 1 tbsp of chia seeds (use for nutrition and protein, but note it will make the smoothie thicker and possibly textured depending on your blender)You can even finely mill the chia seed ahead of time in a coffee or spice grinder for a smoother texture! Hemp seeds are another great option with relatively little taste.
• 1-3 tsp of cocoa powder (use to motivate your child if they like chocolate)

3 Ways to Serve This High Calorie Smoothie to Your Kid

Don’t get discouraged if your child rejects the smoothie, once, twice, or three times. Often, it takes repetition. And, having your child make the smoothie WITH you will help them feel comfortable trying it because they can see what’s inside of it!

This is a try and try again situation, and repeated exposure is a foundation to improving picky eating for kids.

But, take notes on why they’re refusing. Sometimes they give you clues. They might complain about the color, how thick it is, or that it has spots (from berries, cinnamon, or chia seeds).

When you get that feedback, adapt the recipe for the next time.

But, all is not lost. Try serving it the next day as a smoothie bowl with a spoon. And, if they still don’t go for it, put it in a popsicle mold and turn them into popsicles. (This is the mold we have). The freezer minimizes texture and taste!

This can be a huge win for some kids!!

Remember, getting your toddler or child to gain weight will be a long term goal and is likely to be a process rather than a quick fix.

It’s the Perfect Amount of Smoothie!

The base recipe makes about 6-8 oz of smoothie based on how big your banana or avocado is. You may need to thin it with water or more milk for a younger child to be able to drink it through a straw.

And bonus, drinking through a straw is a great oral motor skill for young kids! If your child needs help drinking through a straw, we’ve got help.

Avoid using straw cups that have a valve in them. Simple straw cups like the Take n’Toss straw cups or a good old fashioned straw will do the trick.

How Many Calories, Fat, and Protein Does This Smoothie Pack?

With the main ingredients of full fat coconut milk, banana, and avocado, you can expect your smoothie to have around 500 calories, 37 grams of fat, and 4 grams of protein. This is a lot of calories for a relatively small volume of food.

Of course, adding in chia seeds or nut butter will increase these numbers:

1 tbsp of chia seeds has about: 60 calories, 3 grams of fat, and 3 grams of protein

1 tbsp of peanut butter has about: 100 calories, 8 grams of fat, and 3 grams of protein

This smoothie packs a big nutritional and calorie punch without any fake ingredients, preservatives, or added sugar!

The Weight Gain Smoothie Recipe for Kids

More on Weight Gain for Kids and Toddlers

For more tips on weight gain, head over to 5 Weight Gain Tips for Picky Kids and Toddlers.

If you have a baby or toddler that is struggling with weight gain check out High Calorie Foods for Babies and Toddlers. And, if you’re looking for strategies on how to help your child eat more foods and move out of picky eating, you’ve got to snag one of our most popular printables: 9 Steps to Improve Eating.

These are game changing tips!

Click here to get the free printable!

Did You Pin This?

Alisha Grogan is a licensed occupational therapist and founder of Your Kid’s Table. She has over 19 years experience with expertise in sensory processing and feeding development in babies, toddlers, and children. Alisha also has 3 boys of her own at home. Learn more about her here.