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. 

two glasses of peanut butter cauliflower smoothie

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

ingredients for peanut butter smoothie with cauliflower
  • Frozen cauliflower florets add nutrition, fiber, and thickness to this smoothie with no veggie flavor. You can also use frozen cauliflower rice or riced cauliflower found that you make yourself or that you can buy in the freezer section at the grocery store.
  • 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

ingredients for recipe in blender

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.

blended cauliflower smoothie in vitamix with toppings

Step Three

Serve your cauliflower smoothie immediately.

Recipes Tips

  • 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

How do you steam cauliflower?

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!

How do you make a smoothie thick and creamy?

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.

Can I use frozen cauliflower rice in this recipe?

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.

Can I make this a meal replacement smoothie?

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.

pouring smoothie into glass

More Smoothie Recipes You Might Like

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.

And, consider following me on social media so we can stay connected. I’m on Facebook, Pinterest, Instagram, and YouTube!

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peanut butter cauliflower smoothie with straws.

Cauliflower Smoothie Recipe

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5 from 9 reviews

Print Recipe

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

Units Scale
  • 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

  1. Combine the almond milk, cauliflower florets, banana, peanut butter, vanilla, and dates in the pitcher of a high-speed blender.
  2. Process for about 30 seconds, or until the ingredients are combined.
  3. Serve immediately.

Notes

  1. This recipe makes 1 serving for a meal replacement, or 2 for a snack or dessert.
  2. 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.
  3. You can use almond butter or any of the nut butters or seed butters instead of peanut butter, if you prefer.
  4. 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).
  5. For a chocolate cauliflower smoothie, add one tablespoon of cocoa powder.
  6. To make a smoothie bowl, reduce the almond milk to 1/2 cup.

Nutrition

  • Serving Size: 1/2 of recipe
  • 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 a certified 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.