Green smoothies have a reputation for tasting like a salad, but kiwi changes that. This kiwi green smoothie uses tangy, tropical kiwi and a frozen banana to balance a big handful of spinach, and silken tofu and hemp hearts make it creamy and filling.
Each glass gives you 21 g protein, 8 g fiber, and about 340 calories, with no protein powder. Total time is about 5 minutes. Even people who avoid green drinks tend to like this one, because the kiwi and banana lead the flavor.
It is an easy way to get greens in before a busy day. If you want to see how your fiber stacks up, my free fiber calculator gives you a daily target to aim for.
- 21 g protein and 8 g fiber per serving, about 340 calories. No protein powder.
- Greens that taste good. Kiwi and banana hide the spinach flavor.
- Bright and tangy. Kiwi gives it a fresh, zippy taste.
- Creamy protein base. Silken tofu, soy milk and hemp hearts do the work.
- Ready in minutes. One blender, a few ingredients.
Why This Recipe Keeps You Full
Many green smoothies are mostly fruit and water, which is refreshing but not very filling. This one builds in protein from three sources, silken tofu, soy milk and hemp hearts, so it can stand in for breakfast.
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Kiwi is a fiber-rich fruit, and you keep its tiny seeds and flesh in the glass. Spinach and banana add more fiber, which slows digestion and helps you stay satisfied.
Hemp hearts contribute healthy fats along with their protein. Pairing protein, fiber and some fat is a practical way to make any smoothie last longer.
Smoothies are also one of the easiest breakfasts to make consistent. When the ingredients live in your freezer and fridge, you can blend the same balanced meal on a rushed school morning as easily as on a slow weekend, and that consistency matters more than any single perfect meal.
A Few Notes on the Ingredients
Kiwi. Choose kiwis that give slightly when pressed. Peel them with a spoon, or if you have a strong blender, leave the fuzzy skin on for extra fiber. Golden kiwis make a sweeter, milder smoothie.
Spinach. Baby spinach blends smoothly and has the mildest flavor. Kale works too but tastes stronger and needs a longer blend.
Banana. A frozen banana makes the smoothie thick and cold. Peel and slice ripe bananas before freezing so they are ready to go.
Hemp hearts. The 30 grams here is about 3 tablespoons. They add protein and a mild nutty taste.
Kiwi Green Smoothie
Ingredients
Equipment
Method
- Peel the kiwi. Add the soy milk, silken tofu, spinach and hemp hearts to a blender and blend until the spinach is completely smooth.
- Add the kiwi, the frozen banana and the lime juice, blend on high for 45 to 60 seconds until thick and creamy, and pour into two glasses.
Nutrition
Notes
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- Gluten-free: The recipe is gluten-free as written.
- Nut-free: The recipe is nut-free as written. Hemp hearts are seeds.
- Protein boost: Add 2 oz more silken tofu or 10 grams more hemp hearts.
- No banana: Use 1 cup frozen mango or pineapple instead.
- Extra green: Add a few slices of cucumber or a handful of fresh mint.
Storage, Leftovers, and Serving
This smoothie is best fresh. It keeps in a sealed jar in the fridge for up to 24 hours, though the color may darken slightly; shake before drinking.
For quick mornings, bag the peeled kiwi, spinach, banana and hemp hearts together and freeze them. Tip the bag into the blender with the tofu and soy milk.
If your blender is on the smaller side, blend in two batches, or add the liquid first and the frozen fruit last so the blades catch everything. A splash of extra soy milk loosens a smoothie that is too thick, and a few ice cubes firm up one that is too thin.
Serve with a slice of whole grain toast if you need a bigger breakfast. For more no-powder blends, browse my smoothie recipes.
Frequently Asked Questions
How Much Protein Is in This Kiwi Green Smoothie?
Each smoothie has about 21 g protein, from the silken tofu, soy milk and hemp hearts. No protein powder is used. Values vary with brands.
Do I Need to Peel Kiwi for a Smoothie?
Not always. The skin is edible and adds fiber, but it can make the texture slightly fuzzy. Peel it for the smoothest result, especially with a standard blender.
Can I Taste the Spinach in This Smoothie?
Most people cannot. The kiwi and banana cover the mild flavor of spinach, and the smoothie simply tastes fresh and fruity.
Your This-Week Plan
This week, try adding greens to one breakfast. Blend this kiwi green smoothie two mornings and notice how it compares with your usual start to the day.
If you like it, keep a bag of spinach and a few kiwis on hand. Small habits like this add up to more vegetables without much effort.
This article is for general education and isn’t medical or nutrition advice. Nutrition values are calculated from the listed ingredients and will vary with brands and substitutions.
If you eat fully plant-based, a reliable source of vitamin B12 matters, so talk with your doctor or a registered dietitian about supplementation. If you have a health condition, are pregnant or breastfeeding, or take medication, check with a professional before changing how you eat.
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