Peanut Butter Cauliflower Smoothie

Name: Peanut Butter Cauliflower Smoothie
Prep time: 5 min
Cook time: 1 min
Total time: 6 min
Yield: 2
Cuisine: Healthy
Ingredients: 1 cup unsweetened almond milk; 1 cup frozen cauliflower florets; 1 frozen banana; 2 tablespoons natural peanut butter; ½ teaspoon vanilla extract; 2 Medjool dates

by Carrie Forrest, MPH in Nutrition on Aug 6, 2021

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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.

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.

Some of my other hidden veggie smoothies have been a big hit at home and on the web, such as my dairy-free Raspberry Cream Smoothie that includes frozen zucchini chunks.

Contents hide

1 Key Ingredients

2 Recipe Steps

3 Recipes Tips & Substitutions

4 FAQs

5 Other Healthy Smoothie Recipes You Might Like

6 Peanut Butter Cauliflower Smoothie

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.

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.

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.

As always, please do 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 & 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.

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.

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.

Other Healthy Smoothie Recipes You Might Like

Or, check out my complete index of Dairy-Free Smoothies.

I hope you make this recipe! If you do, please leave a comment and a starred review below.

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