Earlier this month, I caught a horrific cold that depleted my energy and left me in a pitiful, runny-nosed heap on our couch. Desperate to speed my recovery, I started researching natural cold remedies, a project that led me to today’s Strawberry Kiwi Smoothie.

Strawberry Kiwi Smoothie — a simple, delicious healthy smoothie recipe. Loaded with vitamin C, it's a natural cold remedy too!

When one is lying immobile on one’s couch surrounded by an avalanche of used tissues, researching top cold-fighting foods feels like a worthy use of the limited energy that arrives between naps. According to my friends Google and WebMD, vitamin C, vitamin D, and zinc are essential to winning the cold war (<—Please excuse the horrible pun. Obviously the antihistamines have impacted my sense of humor.)

Once I knew I needed more C, D, and zinc in my diet, I looked for foods that were:

  1. Rich in these natural cold fighters, and
  2. Required almost no energy to prepare. At the peak of my cold, reaching for the Kleenex box was about the only productive task I could muster.

Since fruit is one of the easiest (and yummiest) sources of vitamin C, and smoothies are one of the easiest things to make and eat, I decided to create a cold remedy smoothie loaded with all of vitamin C, vitamin D, and zinc I could fit into my blender. Today’s strawberry kiwi smoothie boasts all three.

A healthy Strawberry Kiwi Smoothie with orange, banana, and oatmeal.

What’s in This Cold-Fighting Smoothie?

Vitamin C: While oranges are the first fruit that comes to mind when I think of vitamin C (and are present in this smoothie), kiwis and strawberries actually contain more, so I decided to make them the recipe stars. I can’t remember the last time I bought kiwis, but I forgot just how tasty they are! Sweet, juicy, and lightly tart, these green cuties are perfect for smoothies and snacking. Bananas also contain a good amount of vitamin C and are a natural sweetener, so I tossed in a few slices to round out the smoothie’s flavor.

Vitamin D: Milk is a good source of vitamin D, and it makes our smoothie nice and creamy too.

Zinc: This one was a bit tougher. The foods that are the highest in zinc include some choice items I wouldn’t let near my blender (liver and oysters, I’m looking at you), but fortunately for our cold remedy smoothie needs, oats also contain some zinc, so I added a few tablespoons to the strawberry kiwi smoothie boasts. If you haven’t had an oatmeal smoothie before, you are in for a real treat. They make the strawberry kiwi smoothie boasts thick, creamy, and ultra filling. (See this Oatmeal Smoothie for another oat-filled option!)

Strawberry Kiwi Smoothie. An easy and healthy recipe!

While I’m not in a position to declare the strawberry kiwi smoothie boasts an instant cold cure, for the week I was sick, it helped me stay energized and healthy. When I’m not feeling well, I often want little more than saltine crackers, but this smoothie tasted so tropical and soothing, I actually craved it.

Whether you are feeling under the weather, want an easy way to consume three healthy food groups at once (fruit, dairy, and whole grains), or just love smoothies, this smoothie recipe is a pleaser.

Plus, the more strawberry kiwi smoothie boasts we drink now, the less likely we are to catch a cold later. Sip generously!

Strawberry Kiwi Smoothie. Simple, delicious, and a natural cold remedy!

More Healthy Smoothie Recipes

Simple and delicious strawberry kiwi smoothie recipe. Loaded with vitamin C, vitamin D and zinc, it's a natural cold remedy too!

Tools Used to Make This Recipe

Strawberry Kiwi Smoothie — a simple, delicious healthy smoothie recipe. Loaded with vitamin C, it's a natural cold remedy too!

Strawberry Kiwi Smoothie

5 from 1 vote
A simple and delicious strawberry kiwi smoothie with orange, banana and honey. Rich in vitamins C and D, this healthy smoothie is a natural cold remedy too!

Prep: 5 mins
Cook: 0 mins
Total: 5 mins

Servings: 1 smoothie


  • 2 small ripe kiwis peeled and quartered
  • 1/2  cup frozen strawberry halves
  • 1/2 medium orange or 1 clementine, peel and pith removed
  • 1/2 banana sliced and frozen
  • 1/2 cup skim milk
  • 2 tablespoons rolled oats or quick-cooking oats
  • Small handful ice optional (add if you prefer a thicker, frostier smoothie)
  • 1-2 teaspoons honey optional


  • Place all of the ingredients in your blender: kiwis, strawberries, orange, milk, oats, and ice (if using).
  • Blend until smooth. Taste and add 1-2 teaspoons of honey if you desire additional sweetness. Enjoy immediately.


Serving: 1smoothie (without honey)Calories: 326kcalCarbohydrates: 72gProtein: 11gFat: 2gCholesterol: 2mgSodium: 75mgFiber: 40gSugar: 23g

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  1. I like the way you think girl! Brilliant! Who doesn’t love a good smoothie and now it serves even more of a purpose! A smoothie is so something I could handle eating when I am sick, this is the best thing ever! Love it!

  2. Currently under the weather over here and thank god I have all of these ingredients. This sounds so refreshing!

  3. This smoothie looks so pretty and super delicious. You gotta love that it’s good for you too! Can’t wait to add this to my daily rotation. 

  4. Wow, this looks delicious! Love anything strawberry based but then strawberry and kiwi? Yum! 

  5. This smoothie looks seriously incredible- strawberry and kiwi are similar enough in flavor to complement each other perfectly, but also each add their own bit of flavor :)

  6. I am so over flu/cold season!  I just got over being sick for a whole two weeks and I’d do anything to not have to go thru that again!  I need to nourish my body with flu fighting vitamins that are in this smoothie!  Thanks for the awesome recipe!

  7. Haha! I have to laugh whenever I hear Americans calling them kiwis. Kiwis here in NZ are a small native flightless bird, and is also what we call ourselves – Kiwis are people who live in NZ! We call the fruit ‘kiwifruit’. Anyway, they look absolutely delicious in a smoothie, perfect for the heatwave we have here at the moment, hot meals are something I can’t bear to think about. Hope you’re feeling better, colds are no fun!

  8. Simple and very nutritional, kids come home every now and then with LOADS of germs from school and guess what … somehow they all end up in my poor body :). I was just wondering does the oats blend nicely and easily or does it need a super strong blender?. Thanks for the recipe.5 stars

    1. Amira, I hope this helps you be well soon! I find that the oats give the smoothie some texture in a regular blender, but they are still decently blended without any trouble.

  9. A nutrient packed smoothie is the best way to start feeling better. This one looks delicious!

    1. Tegan, while the ingredients have lots of great vitamins, I can’t in good faith say it will wipe your cold right out (I wish it could!). For me personally though, it certainly makes me feel more energized, especially when I’m feeling not as well.