Peanut Butter Cauliflower Smoothie
You only need six ingredients for this delicious and easy Peanut Butter Cauliflower Smoothie that is vegan and dairy-free. Serve this creamy veggie smoothie for breakfast or as a satisfying snack.
You’ll never believe how well frozen cauliflower hides in this creamy smoothie that tastes like a peanut butter milkshake!
The cauliflower adds nutrition, of course, but it also helps make this dairy-free smoothie rich and creamy. You’ve got to try it before you judge it.
If you have picky eaters at home, then you’ve got to try this recipe. Frozen cauliflower has a neutral flavor that is virtually undetectable when blended with healthy fats and sweet dates. See my full list of the best vegetables for picky eaters.
Some of my other hidden veggie smoothies have been a big hit at home and on the web, such as my dairy-free Strawberry Zucchini Smoothie that includes frozen zucchini chunks.
Key Ingredients
Frozen cauliflower florets add nutrition, fiber, and thickness to this smoothie with no veggie flavor. You can also use frozen cauliflower rice.
Pitted Medjool dates add sweetness. Feel free to use 1-2 tablespoons of maple syrup instead, if you prefer.
Unsweetened almond milk adds a creamy base.
Nut butter like peanut butter makes this recipe taste like a peanut butter milkshake and helps cover any flavor from the cauliflower. You can use almond butter or pumpkin seed butter, if you prefer.
Frozen banana adds more sweetness and thickness. Learn how to freeze bananas for smoothies.
Please see the recipe card at the end of this post for the exact ingredients and measurements.
Recipe Steps
In preparation of making this cauliflower smoothie, I do like to lightly steam my cauliflower florets before freezing them. This extra step helps reduce any bloating from the cruciferous vegetable, and that’s a must for my sensitive tummy.
If you don’t want to steam your cauliflower before freezing, feel free to simply freeze raw cauliflower florets. Freeze them on a baking sheet to prevent them from freezing into a big clump.
See my complete guide on how to freeze cauliflower.
Once you have your frozen cauliflower, you won’t believe how easy it is to throw together this healthy smoothie recipe. It will likely take you less than 10 minutes from start to finish.
Step One
Combine the almond milk, frozen cauliflower florets, and other ingredients in the base of a high speed blender.
Please see the recipe card at the end of this post for the exact ingredients and measurements.
Step Two
Blend your smoothie on high for about 30-45 seconds, or until the texture is thick and creamy.
It’s okay if there are small pieces of dates that don’t get completely blended, but you do want to make sure that you blend the cauliflower florets completely.
Step Three
Serve your cauliflower smoothie immediately.
Recipes Tips & Substitutions
- You can use almond butter or any of the nut butters or seed butters instead of peanut butter, if you prefer.
- You can also use any other type of seed butter if you have nut allergies (this also applies to the type of milk you use).
- For a chocolate cauliflower smoothie, add one tablespoon of cocoa powder.
- To make a smoothie bowl, reduce the almond milk to 1/2 cup. See my recipe for a Chocolate Peanut Butter Smoothie Bowl.
Recipe FAQs
You can either use a steamed on the stovetop of the microwave. If using a steamer, then you should steam the cauliflower florets for about 5 minutes. If you use the microwave, you can steam them for about 2 minutes. You can also use my recipe for Instant Pot Cauliflower!
You need to freeze your ingredients ahead of time. Another way to get thick and creamy smoothies is to use a high-speed blender. I recommend a Blendtec or a Vitamix.
Yes, but just know that most packaged frozen vegetables you buy at the store are meant to be cooked before consumed. So, it’s best to at least blanch your own vegetables before freezing them to prevent food borne illness.
Yes! Just add 1-2 scoops of your favorite protein powder. See my list of the best clean protein powders or the best protein powders for pregnancy.
More Healthy Smoothie Recipes You Might Like
- Anti-Cancer Breakfast Smoothie
- Broccoli Sprout Smoothie
- Coconut Milkshake
- Liver Detox Smoothie
- Mango Peach Smoothie
- Orange Banana Smoothie
- Strawberry Banana Oat Smoothie
Or, check out my complete index of Dairy-Free Smoothies or my round-up of the best breakfast smoothies.
I hope you make this recipe! If you do, please leave a comment and a starred review below.
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Peanut Butter Cauliflower Smoothie
You only need six ingredients for this delicious and easy Peanut Butter Cauliflower Smoothie that is vegan and dairy-free. Serve this creamy veggie smoothie breakfast or as a satisfying snack.
- Total Time: 6 minutes
- Yield: 2 1x
Ingredients
- 1 cup unsweetened almond milk
- 1 cup frozen cauliflower florets
- 1 frozen banana
- 2 tablespoons natural peanut butter
- 1/2 teaspoon vanilla extract
- 2 Medjool dates
Instructions
- Combine the almond milk, cauliflower florets, banana, peanut butter, vanilla, and dates in the pitcher of a high-speed blender.
- Process for about 30 seconds, or until the ingredients are combined.
- Serve immediately.
Notes
- This recipe makes 1 serving for a meal replacement, or 2 for a snack or dessert.
- To make the smoothie easier to digest, consider steaming raw cauliflower for a few minutes and then freeze it on a baking sheet for several hours before adding to the smoothie.
- You can use almond butter or any of the nut butters or seed butters instead of peanut butter, if you prefer.
- You can also use any other type of seed butter if you have nut allergies (this also applies to the type of milk you use).
- For a chocolate cauliflower smoothie, add one tablespoon of cocoa powder.
- To make a smoothie bowl, reduce the almond milk to 1/2 cup.
- Prep Time: 5 minutes
- Cook Time: 1 minute
- Category: Breakfast
- Method: Blender
- Cuisine: Healthy
- Diet: Vegan
Nutrition
- Serving Size:
- Calories: 250
- Sugar: 25.7 g
- Sodium: 174.2 mg
- Fat: 10 g
- Saturated Fat: 1.7 g
- Carbohydrates: 38.5 g
- Fiber: 5.8 g
- Protein: 6.5 g
- Cholesterol: 0 mg
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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is studying to be a holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.
Hi. Can i but frozen cauliflower?
Any benefit in buying fresh and then freezing myself?
Frozen cauliflower that you buy is meant to be cooked before consuming. So, it’s better to buy it fresh and freeze it yourself (search on my site for how to freeze cauliflower for a complete guide).
Hi, These “Low histamine” smoothies sound great…however, as someone with Histamine intolerance I see quite a bit of ingredients that I would react to? Are dates low histamine? (Dried fruit?) Peanut butter (a legume), Cinnamon , banana??
I will admit that my first reaction to the title of this smoothie sounded like my 10 year-old-son….”Oh gross”. But then I got intrigued after I read your description and I am glad that I did not allow my initial judgement prevail because this was delicious! Wow, the cauliflower gives is a texture that is very unique and it is truly refreshing. Thank you for this unique innovative smoothie! 🙂
So glad you enjoyed! I agree, it’s a bit of a mind game to get over the title ha ha!
I just finished a very warm walk before having this for breakfast. So cool and refreshing. I am amazed at how smooth and flavorful it is. Thank you!
So glad you enjoyed!!!
Love your smoothies. They are so good and nutritious..They are helping with my weight loss.
I’m thrilled to hear that, Sandi!!! XO.
Is this cauliflower and peanut butter good for diabetic
You’ll need to check with your doctor if smoothies are okay for you. Sometimes they can cause issues for diabetics because of the fruit content.
Can you make this in a food processor?
Hi Farah, food processors aren’t ideal for smoothies because they just don’t have the power to get them really smooth. That said, you could try, but it will be chunky. For the best results, use a high-speed blender. 🙂
Anything I can sub the banana with?
Yes, I would use frozen mango instead of banana.
This smoothie tastes like a Peanut Butter Milkshake. It is delicious!!!!
I use a scoop of ALL in One Purely Inspired
1 cup cauliflower
2 Tablespoons Vanilla
1/2 C Water