Kohlrabi Smoothie Recipes (5 Green Smoothie Blends)

Putting kohlrabi in a smoothie sounds odd until you think about what actually makes a good smoothie vegetable. You need something mild-flavored that won’t hijack the taste. Something with real nutritional value. Something that blends smooth without leaving chunks or strings. Something that doesn’t turn your smoothie an unappetizing color.

Kohlrabi does all of this. It’s like a milder, crisper version of what people try to do with raw broccoli stems or cauliflower in smoothies — but without the sulfurous taste or grainy texture.

Why Kohlrabi Works in Smoothies

Most people who try vegetable smoothies start with spinach or kale. Those work, but they have strong flavors that limit what you can pair them with, and kale in particular can be fibrous and gritty if your blender isn’t powerful enough.

Kohlrabi has a clean, mildly sweet taste that essentially disappears behind fruit. Raw kohlrabi has a crisp, apple-like texture with a subtle brassica note that’s far gentler than broccoli, cabbage, or kale. When blended, that faint vegetal quality vanishes entirely — especially when paired with banana, mango, or berries.

Nutritional Profile

Here’s what a half-cup of raw kohlrabi (about 70g) adds to your smoothie:

Nutrient	Amount	% Daily Value
Calories	18	—
Net carbs	1.8g	—
Fiber	2.5g	9%
Vitamin C	46% DV	—
Potassium	4% DV	—
Vitamin B6	5% DV	—

The vitamin C content is the standout. A half-cup of kohlrabi delivers nearly half your daily vitamin C — more than the same amount of orange. Combined with the fiber and the negligible calorie count, it’s one of the most nutrient-dense smoothie additions you can make. See full kohlrabi nutrition details for the complete picture.

Prep for Smoothies

1. Peel thoroughly. The outer skin and fibrous layer won’t blend smooth in any blender. Remove them completely.
2. Chop into small cubes. About 1/2 inch. This helps your blender process them evenly.
3. Use raw. Cooking kohlrabi before blending is unnecessary and removes the crisp freshness that makes it work in smoothies.
4. Optional: freeze cubes. Spread peeled, cubed kohlrabi on a parchment-lined tray and freeze for 2 hours, then transfer to a freezer bag. Frozen kohlrabi cubes serve double duty — nutrition plus ice-cold thickness without diluting with ice.

Recipe 1: Tropical Green Kohlrabi Smoothie

The best starting point if you’ve never put kohlrabi in a smoothie. The tropical fruit completely masks the vegetable.

Ingredients

• 1/2 cup raw kohlrabi, peeled and cubed
• 1/2 cup frozen mango chunks
• 1/2 frozen banana
• 1/2 cup fresh pineapple chunks
• 1 cup coconut water
• 1/2 cup baby spinach (optional, for extra greens)
• 1 tablespoon lime juice
• 1/2 inch fresh ginger, peeled (optional)

Instructions

1. Add coconut water to the blender first.
2. Add kohlrabi, then frozen fruit, then spinach and ginger if using.
3. Blend on high for 60-90 seconds until completely smooth.
4. Taste. Add lime juice, adjust sweetness with a little honey if needed.

Serves: 1 large or 2 small Calories: ~180 Net carbs: ~32g (or ~20g without banana)

Flavor profile: Sweet, tropical, bright. You cannot taste the kohlrabi at all. The mango and pineapple dominate. The kohlrabi adds body and creaminess without any vegetal flavor.

Recipe 2: Berry Kohlrabi Power Smoothie

Higher in antioxidants, slightly tart, and deeply colored — the kohlrabi disappears behind the berries.

Ingredients

• 1/2 cup raw kohlrabi, peeled and cubed
• 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
• 1/2 frozen banana
• 1 cup unsweetened almond milk
• 1 tablespoon almond butter
• 1 tablespoon ground flaxseed
• 1/2 teaspoon vanilla extract

Instructions

1. Add almond milk to the blender.
2. Add kohlrabi cubes, frozen berries, and banana.
3. Add almond butter, flaxseed, and vanilla.
4. Blend on high for 60-90 seconds.
5. Add more almond milk if it’s too thick.

Serves: 1 large Calories: ~280 Net carbs: ~28g

Flavor profile: Sweet-tart berry flavor. The almond butter adds richness and protein. The kohlrabi contributes body and fiber without any detectable taste.

Recipe 3: Green Detox Smoothie

For the people who actually want their smoothie to taste green. This one leans into the vegetable side but stays balanced enough to be enjoyable.

Ingredients

• 3/4 cup raw kohlrabi, peeled and cubed
• 1 cup baby spinach or kale (stems removed)
• 1/2 green apple, cored and roughly chopped
• 1/2 cucumber, roughly chopped
• 1 tablespoon fresh lemon juice
• 1/2 inch fresh ginger, peeled
• 1 cup cold water or coconut water
• 4-5 fresh mint leaves
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. Add water or coconut water to the blender.
2. Add kohlrabi, spinach or kale, apple, and cucumber.
3. Add lemon juice, ginger, and mint.
4. Blend on high for 90 seconds. This one needs a bit longer to break down the leafy greens and kohlrabi.
5. Taste. Add honey if it’s too tart or vegetal for your preference.

Serves: 1 large Calories: ~100 Net carbs: ~16g

Flavor profile: Fresh, herbaceous, slightly sweet from the apple. The kohlrabi adds a pleasant mild sweetness that softens the kale/spinach edge. The ginger and mint keep it bright rather than swampy.

Recipe 4: Chocolate Peanut Butter Kohlrabi Smoothie

This is the stealth-vegetable smoothie. It tastes like a chocolate peanut butter milkshake. Nobody will know there’s kohlrabi in it.

Ingredients

• 1/2 cup raw kohlrabi, peeled and cubed
• 1 frozen banana
• 2 tablespoons natural peanut butter
• 2 tablespoons cocoa powder (unsweetened)
• 1 cup unsweetened oat milk or almond milk
• 1 tablespoon maple syrup or honey (or sugar-free sweetener)
• Pinch of salt
• 1/2 cup ice (skip if banana is well-frozen)

Instructions

1. Add milk to the blender.
2. Add kohlrabi, frozen banana, peanut butter, cocoa powder, sweetener, and salt.
3. Blend on high for 60-90 seconds until smooth and creamy.
4. Taste and adjust sweetness.

Serves: 1 large Calories: ~380 Net carbs: ~40g (or ~28g with sugar-free sweetener and half the banana)

Flavor profile: Rich chocolate and peanut butter. The kohlrabi is completely undetectable — it just adds volume, fiber, and nutrients. The frozen banana provides the creamy, milkshake-like texture.

Recipe 5: Low-Carb Kohlrabi Protein Smoothie

For post-workout or meal replacement. Higher in protein, lower in sugar than the other recipes.

Ingredients

• 3/4 cup raw kohlrabi, peeled and cubed (or frozen cubes)
• 1 scoop vanilla protein powder
• 1 tablespoon MCT oil or coconut oil
• 1/2 cup frozen cauliflower florets (adds creaminess, no detectable flavor)
• 1/2 cup frozen strawberries
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• Pinch of cinnamon

Instructions

1. Add almond milk to the blender.
2. Add kohlrabi, cauliflower, frozen strawberries, and protein powder.
3. Add MCT oil, chia seeds, and cinnamon.
4. Blend on high for 90 seconds.
5. Let sit 2 minutes for chia seeds to start thickening, then stir.

Serves: 1 large Calories: ~300 Net carbs: ~12g Protein: ~28g (varies by protein powder)

Flavor profile: Creamy vanilla-strawberry. The cauliflower and kohlrabi combo creates a thick, almost ice-cream-like base without adding significant carbs or flavor. The MCT oil adds satiety.

Blending Tips

Blender power matters. A high-powered blender (Vitamix, Blendtec, or similar) will turn raw kohlrabi into silk in 60 seconds. A standard blender can handle it but may need 90-120 seconds and might benefit from smaller kohlrabi cubes.

Liquid goes first. Always add your liquid base to the blender before solid ingredients. This prevents chunks from getting stuck under the blades.

Frozen kohlrabi is your friend. Freezing kohlrabi cubes ahead of time serves two purposes: it makes the smoothie cold and thick without ice (which dilutes flavor), and it breaks down the cell walls slightly during freezing, which makes blending easier.

Don’t overload on kohlrabi. A half-cup to three-quarters cup per smoothie is the sweet spot. More than that and you start getting a detectable vegetal undertone, even with strong fruit flavors. With a half-cup, kohlrabi is genuinely undetectable.

Batch prep saves time. Peel and cube several kohlrabi at once. Freeze the cubes in portioned bags (1/2 cup per bag). On smoothie morning, grab a bag and go.

How Kohlrabi Compares to Other Smoothie Vegetables

vs. Spinach: Spinach is the classic smoothie green. It’s more nutrient-dense in iron and folate, but kohlrabi beats it on vitamin C and fiber. Flavor-wise, both are mild enough to hide. You can use them together.

vs. Kale: Kale is tougher to blend smooth and has a stronger, more bitter flavor that requires more fruit to mask. Kohlrabi is easier to work with in every respect. Kale wins on vitamin A and K content.

vs. Cauliflower: Frozen cauliflower is popular for adding creaminess. It’s flavor-neutral and blends well, similar to kohlrabi. But kohlrabi has more fiber and vitamin C. Use both in the low-carb protein smoothie above.

vs. Cucumber: Cucumber adds hydration and freshness but almost no fiber or nutritional density. It’s watery. Kohlrabi adds more substance and nutrition while being similarly mild.

vs. Zucchini: Raw zucchini works in smoothies and is very mild, but it adds mostly water. Kohlrabi provides more fiber, more vitamin C, and better texture.

The bottom line: kohlrabi is one of the best vegetables you can put in a smoothie. It’s mild, nutritious, blends smooth, and adds genuine substance without any flavor penalty. Start with the tropical recipe — once you see how invisible the kohlrabi is, you’ll start adding it to every blend.