Key Takeaways (TL;DR)
- The best vegetables for smoothies are the ones you can barely taste: spinach, romaine, cucumber, zucchini and frozen cauliflower all blend in smoothly behind fruit.
- Stronger vegetables like kale, beets and carrots add more nutrients and flavor. Pair them with sweet or tart fruit to keep the smoothie easy to drink.
- How you prepare a vegetable matters as much as which one you pick. Some go in raw, some work best frozen and a few need to be cooked first.
- A good starting ratio is about 1 cup of vegetables to 1/2 to 3/4 cup of fruit, plus 1 cup of liquid.
- Only about 1 in 10 US adults eats enough vegetables, so a daily smoothie is one of the simplest ways to add more.
- Where kencko fits: our freeze-dried smoothies give you real fruits and vegetables in 30 seconds, with no chopping or blending. Greens bring spinach and kale, while Reds, Purples and Blues make a sweet fruit base for your own vegetables.
Table of Contents
Best Vegetables for Smoothies: at a Glance
Here's a quick comparison of the 12 best vegetables for smoothies in this guide.
Use it to find the right fit before reading the details:
Why Add Vegetables to Smoothies?
Most people know they should eat more vegetables. The hard part is fitting them in. According to the CDC, only about 1 in 10 US adults eats the recommended amount of vegetables each day.
Smoothies make that gap easier to close. A cup of spinach or a handful of frozen zucchini disappears behind fruit, so you get the fiber, vitamins and minerals without changing how the drink tastes.
Vegetables also bring balance to a smoothie. Most are low in sugar and calories but high in water and fiber, which helps offset the natural sugar from fruit and keeps you fuller for longer.
Of course, not every vegetable behaves the same way in a blender. That's why choosing the best vegetables for smoothies starts with knowing how each one tastes and blends.
What Makes a Vegetable Good for Smoothies?
Before getting into the list of the best vegetables for smoothies, it helps to know what separates a great smoothie vegetable from one that ruins the glass.
The best veggies for smoothies tend to share a few traits:
- Mild flavor: Spinach, romaine and zucchini fade behind fruit. Stronger vegetables like kale or celery need a sweeter partner.
- High water content: Watery vegetables like cucumber blend smoothly and keep the drink light.
- Soft texture once prepped: Leafy greens blend raw, while harder vegetables like beets or sweet potato blend better once cooked.
- Real nutritional value: The best picks add fiber, vitamins or minerals without adding many calories.
- Easy to keep on hand: Fresh greens often wilt within a few days. Frozen and freeze-dried vegetables last for months, so you're more likely to use them before they go to waste.
With those traits in mind, here are the 12 vegetables that fit the bill.
The 12 Best Vegetables for Smoothies
We've ordered this list of the best vegetables for smoothies by flavor, from the mildest to the boldest.
If you're new to vegetable smoothies, start near the top and work your way down:
1. Spinach
Among the best vegetables for smoothies, spinach is the easiest place to start. Blended with fruit, the leaves have almost no flavor, and a full cup adds only about 7 calories.
Those leaves also bring folate, vitamin K and iron to the glass. Baby spinach blends smoothest, while frozen spinach keeps the smoothie cold without needing ice.
How to add it: Use 1 to 2 cups of fresh leaves, or about 1/2 cup frozen. Blend the leaves with the liquid first so no green flecks remain.
Pairs well with: Pineapple, banana and berries.
2. Romaine
Romaine is even milder than spinach. It's crisp, watery and slightly sweet, which makes it a good first green for anyone who dislikes leafy flavors.
It contributes vitamin A and vitamin K, and its high water content keeps the drink light.
How to add it: Use 2 cups of chopped leaves, focusing on the pale inner part of the head.
Pairs well with: Pineapple and pear.
3. Cucumber
Cucumber is one of the most refreshing vegetables for smoothies. It's mostly water, so it adds volume and a cool, clean taste for almost no calories.
Leave the skin on, since that's where much of its fiber sits. Cucumber works especially well in lighter smoothies meant for warm days or afternoon snacks.
How to add it: Chop 1/2 to 1 cup of unpeeled cucumber and add it with the liquid.
Pairs well with: Mint, lime and green apple.
4. Zucchini
Zucchini is the vegetable most people never notice. Frozen zucchini adds a thick, creamy texture with almost no flavor, so it's a smart swap for some of the banana in a smoothie.
It brings potassium and vitamin C, along with a little fiber, for about 19 calories per cup.
How to add it: Slice zucchini into rounds, freeze them and add 1/2 to 1 cup straight from the freezer.
Pairs well with: Mango, banana and berries.
5. Cauliflower
Frozen riced cauliflower might be the most surprising pick among the best veggies for smoothies. It makes a smoothie thick and creamy, and its mild taste disappears behind berries or cocoa.
Cauliflower adds vitamin C and fiber for about 25 calories per cup. That makes it a lower-sugar way to get the thick texture banana usually provides.
How to add it: Use 1/2 cup of frozen riced cauliflower. If raw cauliflower bothers your stomach, steam it lightly and freeze it before blending.
Pairs well with: Berries, cocoa and banana.
6. Swiss Chard
Swiss chard tastes a little earthier than spinach but works in much the same way. It's rich in vitamin K and magnesium.
The colorful stems are tougher than the leaves, so strip them out before blending.
How to add it: Use 1 cup of leaves with the stems removed.
Pairs well with: Strawberries and pineapple.
7. Kale
Kale is one of the most nutrient-dense greens you can add. It supplies vitamin K, vitamin C and vitamin A, but it also has a stronger, slightly bitter taste.
That's why kale works best with sweeter or tangier fruit. Removing the thick center ribs also makes a big difference to both flavor and texture.
How to add it: Use 1 cup of chopped leaves with the ribs removed. Blend it well with the liquid before adding fruit.
Pairs well with: Mango, pineapple and apple.
8. Carrots
Carrots bring a gentle sweetness and a bright orange color. They're one of the best sources of beta-carotene, which your body converts into vitamin A.
Raw carrots are hard, so they need a little prep to blend smoothly. Grating them first or using a high-speed blender helps.
How to add it: Add 1/2 cup of grated carrot, or lightly steam and cool it if your blender struggles.
Pairs well with: Orange, mango and ginger.
9. Beets
Beets turn any smoothie a deep ruby red. They add folate and natural nitrates, along with an earthy sweetness that pairs well with berries.
Raw beets are tough to blend and taste strongly of soil. Cooked beets, including the vacuum-packed kind, blend smoother and taste milder.
How to add it: Use 1/4 to 1/2 cup of cooked, cooled beet.
Pairs well with: Berries and cherries.
10. Celery
Celery has a grassy, slightly salty flavor that some people love and others avoid. It's mostly water and adds vitamin K for about 6 calories per stalk.
Its strings can make a smoothie stringy, so chop it finely and blend for a little longer.
How to add it: Use 1 to 2 chopped stalks, and add a squeeze of lemon to brighten the flavor.
Pairs well with: Apple, lemon and cucumber.
11. Sweet Potato
Cooked sweet potato turns a smoothie into something closer to a dessert. It's creamy, naturally sweet and rich in beta-carotene and fiber.
It's also higher in calories than most vegetables here, at about 90 per half cup. That makes it a good fit for breakfast smoothies that need to keep you full.
How to add it: Use 1/2 cup of baked or steamed sweet potato, cooled completely.
Pairs well with: Banana and cinnamon.
12. Pumpkin
Canned pumpkin puree is one of the easiest vegetables to add, since it's already cooked and smooth. It brings a large dose of vitamin A and a velvety texture.
Make sure the can says 100% pumpkin. Pumpkin pie filling contains added sugar and spices.
How to add it: Spoon in 1/4 to 1/2 cup of plain pumpkin puree.
Pairs well with: Banana, cinnamon and oats.
6 Ways to Add Vegetables to Smoothies
Picking the best vegetables for smoothies is only half the job. The way you prepare it decides how smooth, cold and tasty the final drink turns out.
Here are the 6 main methods:
1. Fresh and Raw
Leafy greens like spinach, romaine and chard go straight into the blender. Wash them, pack them in and blend them with the liquid first.
This works best for soft, watery vegetables. Harder ones like raw carrots or beets usually need help from one of the methods below.
2. Frozen
Frozen vegetables for smoothies, like zucchini and cauliflower, work as a replacement for ice. They chill the smoothie and add body without watering it down.
You can buy them frozen or freeze your own. Frozen spinach also keeps for months, which means less wasted produce.
3. Steamed and Cooled
A few minutes of steaming softens tougher vegetables like carrots and cauliflower. It also makes them easier to digest for some people.
Let them cool completely before blending. Warm vegetables make a smoothie taste flat.
4. Roasted or Baked
Roasting brings out the natural sweetness in beets and sweet potatoes. It also softens them completely, so they blend into a smooth, creamy texture with no gritty bits left behind.
Wrap beets in foil and roast them at 400°F for 45 to 60 minutes, or bake sweet potatoes until a fork slides through easily. Once they've cooled, store a batch in the fridge for up to 4 days so each morning's smoothie comes together in minutes.
5. Puree
Canned pumpkin and homemade vegetable purees blend in instantly. They're a good option if you have a basic blender, since there's nothing hard left to break down.
To make your own, blend cooked carrots, squash or sweet potato with a splash of water until smooth. Spoon the puree into an ice cube tray and freeze it, then drop 2 or 3 cubes into each smoothie for a quick vegetable boost.
6. Freeze-Dried (No Blender, Zero Prep)
The first 5 methods all need some prep and a blender. Freeze-dried vegetables for smoothies skip both steps: freeze-drying removes only the water, so the vegetables stay light and shelf-stable for months without washing, chopping or wilting.
That's how we make kencko's smoothies. Our Greens sachet contains real freeze-dried spinach and kale alongside pineapple, kiwi and banana, with no added sugar or preservatives.
To use it, add a sachet to 5 to 7 ounces of cold water or milk and shake for 10 to 15 seconds. Each sachet has 60 calories and 3g of fiber, and it covers 30% of your daily fruit and vegetable intake.
Once you've picked a method, the next section covers how to make a vegetable smoothie from start to finish.
How to Make a Vegetable Smoothie: Step by Step
Once you've picked your vegetables and prepped them, the blending order makes a real difference.
Here's how to make a vegetable smoothie that tastes smooth rather than grassy:
Step 1: Pour in the Liquid
Start with about 1 cup of water, milk or unsweetened plant milk. Liquid at the bottom helps the blades move everything evenly.
Step 2: Add Leafy or Soft Vegetables
Add greens like spinach or chard, or soft vegetables like cucumber and cooked beet.
Step 3: Blend Until Smooth
Blend on high for 20 to 30 seconds until no green flecks remain.
Step 4: Add Fruit and Frozen Vegetables
Add 1/2 to 3/4 cup of fruit, plus any frozen zucchini or cauliflower.
Step 5: Add Flavor Boosters
A squeeze of lemon, a little fresh ginger or a pinch of cinnamon can lift the flavor of stronger vegetables.
Step 6: Blend Again and Taste
Blend for another 30 seconds, then taste. If it's too earthy, add a little more fruit or citrus. If it's too sweet, add more greens.
That's the full method. So if a friend asks, "How do you make a vegetable smoothie that actually tastes good?"
The short answer is greens and liquid first, then fruit, then taste and adjust.
Short on Time? Skip the Prep Entirely
The steps above take about 10 minutes, plus washing up the blender. On a busy morning, that's often the part that doesn't happen.
For those days, a kencko Greens sachet gives you spinach and kale with no chopping or blending.
Shake it with 5 to 7 ounces of cold water or milk for 10 to 15 seconds, and your vegetables are covered before you leave the house.
Vegetables to Use Carefully in Smoothies
Not everything in the produce aisle belongs on a list of the best vegetables for smoothies.
Some need extra care, while a few are better left out:
- Raw potatoes: These contain resistant starch and taste chalky raw. Stick to cooked sweet potato instead.
- Raw broccoli and Brussels sprouts: Both can taste strongly sulfurous and cause bloating for some people. Steam them lightly if you want to try them.
- Kale and chard stems: The thick ribs blend into bitter, stringy pieces. Strip them out before blending.
- Large amounts of raw beet: A little adds color, but too much makes the smoothie taste like soil.
- Onions and garlic: Their flavor overpowers fruit and lingers long after you finish the glass.
Most of these issues come down to prep. Cooking, trimming or using a smaller amount fixes nearly all of them, which keeps your options wide open.
Once you know which vegetables to pick and which to handle with care, the next step is making every glass taste good enough to want again tomorrow.
Tips for Making Vegetable Smoothies Taste Better
Even the best vegetables for smoothies need a little help sometimes. These tips make the habit easier to stick with:
1. Start Mild and Build Up
When choosing vegetables for smoothies, begin with mild ones like spinach or zucchini, then add kale or beets once you're used to the taste.
With regular smoothies, your taste for greens tends to grow, so a flavor that seemed too strong in the first week often blends into the background later on.
Adding one new vegetable at a time also makes it easier to tell which ones you actually enjoy.
2. Use Citrus to Cut Bitterness
Lemon or lime juice balances the earthy taste of greens and celery in seconds.
Start with about 1 teaspoon, taste and add more only if needed, since too much can make the smoothie sour.
Citrus also keeps green smoothies looking brighter and helps slow browning if you're saving one for later.
3. Keep Some Frozen Vegetables on Hand
Frozen spinach, zucchini and cauliflower last for months. That way, some of the best veggies for smoothies are always ready, even when the fridge is empty.
Frozen vegetables are usually frozen soon after harvest, so they hold onto their nutrients well. Buy the bags you use most, or freeze your own spinach and zucchini before they start to wilt, so less produce goes to waste.
4. Pair Colors Carefully
Green vegetables mixed with dark berries can turn a smoothie brown. Pair greens with green or yellow fruit, and save beets for berry blends.
Red and purple pigments mix with green ones the same way paint does, which is why spinach and blueberries end up a murky brown. The flavor doesn't change, so color only matters if you care how the glass looks.
5. Add a Ready-Made Base on Busy Days
On mornings when there's no time to prep, a kencko sachet makes a quick base.
Shake one of our fruit-forward flavors like Reds or Purples with milk, then blend in a handful of spinach or frozen zucchini for extra vegetables.
Everything You Need to Know About the Best Vegetables for Smoothies
Get More Vegetables Into Your Day With kencko
Even with the best vegetables for smoothies on your list, making smoothies at home takes planning. Produce needs washing and chopping, greens wilt quickly and the blender needs cleaning every time.
kencko takes those steps out of the routine. Our smoothies are made only from freeze-dried fruits and vegetables, with no added sugar or preservatives.
Each sachet covers 30% of your daily fruit and vegetable intake and is ready in about 30 seconds, with no blender or freezer needed.
If fresh produce tends to wilt in the fridge before you get to it, kencko gives you a shelf-stable supply that's ready whenever you are. Our Greens sachet brings spinach and kale, while our fruit-forward flavors make an easy base for your own vegetables.
A smoothie subscription delivers a fresh supply to your door every month, with the first box containing our 4 core flavors: Reds, Purples, Greens and Blues.
From the second order onwards, you pick the flavors to get the exact fruit and vegetable mix you want. If your routine changes, pausing, skipping or canceling takes under a minute from your account.
Meet your daily vegetable intake goals, start a kencko smoothie subscription today.
FAQs About the Best Vegetables for Smoothies
What are the best vegetables for smoothies?
The best vegetables for smoothies are spinach, romaine, cucumber, zucchini and frozen cauliflower, since they blend smoothly and barely change the flavor. Kale, carrots and beets add more nutrients but have stronger tastes. Spinach is the easiest starting point at about 7 calories per cup.
Which vegetables can you not taste in a smoothie?
The vegetables you can't taste in a smoothie are spinach, zucchini, cauliflower and romaine. Frozen zucchini and riced cauliflower also add creaminess without flavor. A cup of spinach blended with 3/4 cup of pineapple tastes almost entirely like fruit.
How do you make a vegetable smoothie taste good?
You make a vegetable smoothie taste good by blending greens with the liquid first, then adding sweet fruit and a squeeze of citrus. A ratio of about 1 cup of vegetables to 1/2 to 3/4 cup of fruit keeps it balanced. Ginger or cinnamon also helps cover earthy flavors.
Can you put frozen vegetables in a smoothie?
You can put frozen vegetables in a smoothie, and they often work better than fresh ones. Frozen zucchini, cauliflower and spinach chill the drink and make it thicker without ice. They also last for up to 12 months in the freezer.
Is it better to eat vegetables or drink them in a smoothie?
It's equally good to eat vegetables or drink them in a smoothie, as long as you blend the whole vegetable. Blending keeps the fiber, while juicing removes most of it. A smoothie with 1 to 2 cups of vegetables can cover a large share of your daily intake.
Can you put raw vegetables in a smoothie?
You can put many raw vegetables in a smoothie, including spinach, kale, romaine, cucumber and celery. Harder vegetables like beets, sweet potatoes and potatoes should be cooked first. Raw broccoli and cauliflower can cause bloating for some people, so steaming them is a safer choice.
How many vegetables should I put in a smoothie?
You should put about 1 to 2 cups of vegetables in a smoothie, depending on how strong they taste. Mild greens like spinach can go up to 2 cups. Stronger vegetables like beets or celery work best in smaller amounts of 1/4 to 1/2 cup.
Do vegetable smoothies taste bad?
Vegetable smoothies don't taste bad when you choose mild vegetables and balance them with fruit. Spinach, zucchini and cauliflower are almost tasteless in a smoothie. Adding pineapple, mango or a squeeze of lemon covers any remaining earthy notes.