Skin-On Kiwi Smoothie Recipe
Kiwi skin is entirely edible and holds a large share of the fruit's fiber and vitamin C, but the fuzzy texture puts most people off eating it raw. Blending the whole fruit, skin included, breaks the fuzz down completely so the skin disappears into the smoothie while its fiber and nutrients stay in.
- Prep
- 10 min
- Cook
- 0 min
- Total
- 10 min
- Servings
- 2
Ingredients
- 4 whole kiwis, scrubbed, skin left on
- 1 medium banana
- 1 cup baby spinach
- 1 cup plain Greek yogurt
- 1 cup milk (or unsweetened almond milk)
- 1 tablespoon honey
Nutrition per serving
- Calories
- 320
- Protein
- 20g
- Carbs
- 59g
- Fat
- 5g
Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.
Need different units or a different yield? Try our Conversion Calculator →
Instructions
- 1Rinse the kiwis under cool water and rub each one gently with a clean produce brush or a rough kitchen towel to knock down the surface fuzz. Trim off both stem ends with a paring knife, but leave the rest of the skin on.
- 2Cut the kiwis into rough 1-inch chunks, skin and all.
- 3Add the kiwi chunks, banana, spinach, yogurt, milk, and honey to a blender.
- 4Blend on high for 45 to 60 seconds, until completely smooth with no visible flecks of skin, stopping once to scrape down the sides if the mixture is climbing the jar.
- 5Taste and blend in more honey if you want it sweeter, or a splash more milk if it's thicker than you like.
- 6Pour into glasses and serve right away.
Tips & variations
- Golden kiwis have thinner, nearly hairless skin compared to the fuzzy green Hass-type kiwi, so they're an easier starting point if this is your first time blending the skin in.
- Freeze the kiwi chunks ahead of time for a thicker, more milkshake-like smoothie without needing extra ice.
- For kids or picky drinkers, blend an extra 15 to 20 seconds longer than usual, since any leftover skin texture is what tends to give it away.
Storage & reheating
Kiwi smoothies are best drunk immediately while cold and fully blended. If needed, store in an airtight container in the refrigerator for up to 24 hours; the mixture will separate slightly, so shake or re-blend briefly before drinking.
Tips from the Tulo kitchen
- A firm, unripe kiwi has tougher, more noticeably fuzzy skin than a fully ripe one, so let kiwis soften slightly at room temperature for a few days before blending them whole for the best texture.
- If a small patch of skin near the stem end feels especially tough or woody after trimming, cut that spot away rather than blending it in, since it won't break down as easily as the rest of the peel.
FAQ
Can you eat the skin of a kiwi?
Yes, kiwi skin is edible and safe to eat raw or blended. It's fuzzy in texture on the common green variety, which is why most people peel it, but there's no toxicity concern with eating it.
Is kiwi skin actually good for you?
Yes. The skin contains a meaningful share of the fruit's total fiber and vitamin C, so eating or blending it in adds nutrition you'd otherwise throw away with the peel.
Does kiwi skin taste bad?
On its own, raw kiwi skin has a slightly bitter, tannic edge and a fuzzy mouthfeel that many people dislike. Blending it into a smoothie with sweeter ingredients like banana and honey masks both the flavor and the texture.
Should you wash kiwi skin before eating it?
Yes. Rinse under cool running water and rub with a produce brush or towel to remove surface dirt and loosen some of the fuzz before eating or blending.
Is it easier to eat the skin on golden kiwis than green ones?
Yes. Golden kiwi varieties have thinner, smoother skin with far less fuzz than standard green kiwis, making them more pleasant to eat skin-on without blending.
