Why You’ll Love This Recipe
This smoothie is a game-changer for those looking to sneak more veggies into their day without sacrificing flavor. Cauliflower adds creaminess and volume while remaining virtually undetectable in taste. Packed with fiber, vitamins, and healthy fats, it’s a filling option that can be customized to suit sweet or even subtly savory preferences. It’s also dairy-free, gluten-free, and naturally vegan with the right ingredients.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
frozen cauliflower florets (steamed and cooled before freezing)
frozen banana
unsweetened almond milk or milk of choice
nut butter (such as almond or peanut butter)
maple syrup or honey (optional, for added sweetness)
Greek yogurt or non-dairy yogurt (optional, for creaminess and protein)
vanilla extract (optional, for added flavor)
cinnamon (optional, for warmth)
chia seeds or flax seeds (optional, for fiber and omega-3s)
ice cubes (optional, for a thicker, colder texture)
Directions
- Add the frozen cauliflower, frozen banana, and almond milk to a blender.
- Add nut butter, yogurt, vanilla extract, and cinnamon if using.
- Include maple syrup or honey if more sweetness is desired.
- Sprinkle in chia or flax seeds for extra nutrition.
- Add ice cubes if you prefer a thicker, frosty consistency.
- Blend until completely smooth and creamy.
- Taste and adjust sweetness or thickness as needed.
- Pour into a glass and enjoy immediately.
Servings and timing
This recipe makes 1 to 2 servings.
Prep time: 5 minutes
Total time: 5 minutes
Variations
- Chocolate version: Add a tablespoon of cacao or cocoa powder for a rich chocolate flavor.
- Berry blend: Add a handful of frozen mixed berries for extra antioxidants and a fruity twist.
- Tropical twist: Use pineapple or mango with coconut milk for a tropical cauliflower smoothie.
- Green upgrade: Add a handful of spinach for more greens with little impact on flavor.
- Smoothie bowl: Reduce the liquid and top with granola, seeds, and fruit.
Storage/Reheating
This smoothie is best enjoyed fresh, but it can be stored in an airtight container in the refrigerator for up to 24 hours. Stir or shake well before drinking, as some separation may occur. This smoothie is not suitable for reheating or freezing after blending due to texture changes.
FAQs
Can you taste the cauliflower?
No, when blended with banana and nut butter, cauliflower adds texture but has little to no flavor.
Does the cauliflower need to be cooked first?
Yes, steam the cauliflower before freezing it to ensure smooth texture and easy digestion.
Can I use fresh cauliflower?
Yes, but frozen cauliflower gives the smoothie a thicker, colder consistency.
Is this smoothie good for weight loss?
Yes, it’s low in calories, high in fiber, and helps keep you full longer.
Can I make it vegan?
Absolutely. Use plant-based milk, yogurt, and maple syrup for a fully vegan smoothie.
What’s the best nut butter to use?
Almond or peanut butter work well, but cashew or sunflower seed butter are great alternatives.
How can I make it sweeter?
Add more banana, a date, or an extra splash of maple syrup or honey.
Is this a good breakfast smoothie?
Yes, it’s filling, nutrient-dense, and easy to prep ahead for a quick, healthy breakfast.
Can I add protein powder?
Yes, vanilla or unflavored protein powder blends in well and makes it more satisfying.
How do I keep it from being too thick?
Adjust by adding a little more milk until you reach your desired consistency.
Conclusion
The Creamy Cauliflower Smoothie is a smart and delicious way to sneak extra veggies into your diet while enjoying a rich, satisfying drink. It’s versatile, filling, and customizable for every palate—from sweet to slightly savory. Whether you’re fueling up for the day or craving a healthy snack, this smoothie delivers smooth nutrition in every sip.
PrintCreamy Cauliflower Smoothie
The Creamy Cauliflower Smoothie is a nutrient-rich, veggie-packed drink made with frozen cauliflower, banana, nut butter, and your milk of choice. It’s thick, smooth, and surprisingly delicious—perfect for a healthy breakfast or snack.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1–2 servings
- Category: Beverage
- Method: Blending
- Cuisine: American
- Diet: Vegan
Ingredients
- 1 cup frozen cauliflower florets (steamed and cooled before freezing)
- 1 frozen banana
- 3/4 cup unsweetened almond milk or milk of choice
- 1 tablespoon nut butter (almond, peanut, or cashew)
- 1 teaspoon maple syrup or honey (optional)
- 1/4 cup Greek yogurt or non-dairy yogurt (optional)
- 1/4 teaspoon vanilla extract (optional)
- 1/4 teaspoon ground cinnamon (optional)
- 1 tablespoon chia seeds or flax seeds (optional)
- Ice cubes (optional, as needed)
Instructions
- Add the frozen cauliflower, frozen banana, and almond milk to a blender.
- Add nut butter, yogurt, vanilla extract, and cinnamon if using.
- Include maple syrup or honey if more sweetness is desired.
- Sprinkle in chia or flax seeds for extra nutrition.
- Add ice cubes if you prefer a thicker, frosty consistency.
- Blend until completely smooth and creamy.
- Taste and adjust sweetness or thickness as needed.
- Pour into a glass and enjoy immediately.
Notes
- Steam cauliflower before freezing to ensure smooth texture and easy digestion.
- Add cocoa or cacao powder for a chocolate version.
- Include frozen berries for a fruity variation.
- Use coconut milk and pineapple for a tropical twist.
- Store in the fridge up to 24 hours; stir before drinking.
Nutrition
- Serving Size: 1 smoothie
- Calories: 230
- Sugar: 10g
- Sodium: 55mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg
