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    Home / Recipes / Smoothies

    Healthy Cauliflower Smoothie

    Jun 8, 2019 · Updated: Feb 21, 2023 by Dee Dine · Affliate links disclosure.

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    Jump to Recipe
    Tropical Strawberry Cauliflower Smoothie
    Tropical Strawberry Cauliflower Smoothie

    A healthy cauliflower smoothie with the nutritional boost from hidden veggies, tropical flavor and kid-friendly too. No one will taste the cauliflower and mushrooms in this frosty sweet smoothie.

    two bottles of cauliflower smoothie with a strawberry and a kiwi
    This cauliflower smoothie showcases all that cauliflower can do! It's in pizza crusts, brownies, popsicles and now smoothies. The addition of cauliflower boosts the smoothie's nutrition and adds a creamy texture. Sweetened by mango, and made tropical by coconut water, this smoothie is fresh and fun. Love tropical smoothies? Try my Pineapple Smoothie, or even my Smoothie Cubes for a rainbow affair.

    Jump to:
    • Ingredients
    • Steps to Make
    • Recipe Tips
    • FAQS
    • More Cauliflower Recipes
    • 📖 Recipe

    Ingredients

    • strawberries - Fresh or frozen.
    • mango - Fresh or frozen. This is your sweetener ingredient.
    • cauliflower - Steam and cool, or rice.
    • cucumber - Peel or the smoothie will be bitter. This is optional, leave off for children.
    • lemon juice - Lemon or lime juice. From a bottle, use organic or fresh.
    • coconut water - Use unsweetened coconut water, or milk.
    • white mushrooms - Wash and use raw. These are optional, they add folate.

    Steps to Make

    Prepare the cauliflower, pick a way.
    1: Boil or steam fresh or frozen cauliflower, allow to cool before adding to blender.
    2. Add frozen raw cauliflower directly to blender.
    3. Add riced raw cauliflower directly to the blender.
    Make Smoothies.

    step 1: Add the ingredients to a high-speed blender. If you only have a regular blender, you might want to steam and cool the cauliflower.

    step 2: Blend until smooth, taste-test for sweetness, adding more of the sweet fruit if need be. Add more liquid if you want it thinner.

    step 3: Serve chilled and drink the same day.

    Recipe Tips

    1. You can buy riced cauliflower in the freezer section of the grocery store which is convenient and blends well.

    2. Feel free to skip the cucumber, and swap the mango for another sweet fruit such as apple or kiwi or pear or another melon.

    3. Freeze fruits to keep the drink frosty.

    4. Don't add any more liquid then necessary to blend; you don't want to dilute your smoothie.

    FAQS

    How healthy is cauliflower?

    Cauliflower is incredibly healthy. It's super high in fiber and B-vitamins. And a recent NIH study found that the stuff is full of antioxidants and phytonutrients that can protect against disease. And it has a ton of fiber that supports weight-loss and digestion. But that's not all.

    It also has some very hard to find nutrients, including choline, so essential for cognitive functioning, including learning and memory.

    How does this taste?

    It tastes like a tropical milkshake especially if you use coconut water. The cucumber can add a bit of a green flavor, so for children, I would leave that out. The cauliflower and mushroom tastes disappear.

    Is this Smoothie Vegan & Dairy-Free?

    As are all my smoothies, this smoothie recipe is vegetarian, vegan, plant-based, dairy-free, and gluten-free.

    More Cauliflower Recipes

    • Homemade Creamsicles (Cauliflower)
    • Cauliflower Shiitake Stir Fry
    • Cauliflower Ice Cream
    • Cauliflower Protein Snacks
    • Cauliflower Brownies

    Interested in sharing on pinterest? Use this image...

    Pink and white cauliflower smoothie in a mug on a white board.

    or this one...

    Tropical Strawberry Cauliflower Smoothie

    I invite you to keep up with me on: Facebook | Pinterest | Instagram | Food Gawker | Twitter

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    📖 Recipe

    two bottles of cauliflower smoothie with a strawberry and a kiwi

    Cauliflower Smoothie

    Created by Dee Dine
    A healthy cauliflower smoothie with the nutritional boost from hidden veggies, tropical flavor and kid-friendly too. No one will taste the cauliflower and mushrooms in this frosty sweet smoothie.
    5 from 8 votes
    Print Recipe Pin Recipe SaveSaved! Rate Recipe
    Prep Time 20 mins
    Cook Time 5 mins
    Total Time 25 mins
    Course Breakfast, Drinks
    Cuisine American
    Servings 1
    Calories 157 kcal

    Ingredients
      

    • 1 cup frozen strawberries
    • ½ cup frozen mango
    • 1 cup cauliflower florets, or riced, cooked or raw*
    • ¼ cup cucumber peeled
    • ¼ cup lemon juice
    • ½ cup coconut water or milk
    • 2 white mushrooms (washed, optional but they add folate)
    Prevent your screen from going dark

    Instructions
     

    Prep

    • Be sure the strawberries and mango are frozen.
    • Wash the two white mushrooms.
    • Prepare the cauliflower in one of three ways:*
      1: Boil or steam fresh or frozen cauliflower, allow to cool before adding to blender.
      2. Add frozen raw cauliflower directly to blender.
      3. Add riced raw cauliflower directly to the blender.
      1 cup cauliflower

    Make Smoothies

    • Add the ingredients to a high-speed blender. If you only have a regular blender, you might want to be sure the cauliflower is steamed and thaw frozen fruit 5 minutes.
      1 cup frozen strawberries, ½ cup frozen mango, ¼ cup cucumber, ¼ cup lemon juice, ½ cup coconut water, 2 white mushrooms, 1 cup cauliflower
    • Blend until smooth, taste-test for sweetness, adding more of the sweet fruit if need be. Add more liquid if you want it more liquidy.
    • Serve chilled and drink the same day.

    Notes

    Fruit prep: Freeze all fruit if possible.
    *Cauliflower: Buy fresh or frozen. Use raw or cooked. Just be sure to freeze or at least cool if you've cooked it.
    Cucumber: peel
    Lemon juice: bottled organic, or fresh
    Coconut water: unsweetened or use dairy-free milk.
    How does it taste? It tastes like a tropical milkshake especially if you use coconut water. The cucumber can add a bit of a green flavor, so for children, I would leave that out. The cauliflower and mushroom tastes disappear. 

    Nutrition

    Calories: 157kcalCarbohydrates: 37gProtein: 5gFat: 1gSaturated Fat: 0.4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.2gSodium: 147mgPotassium: 1044mgFiber: 7gSugar: 18gVitamin A: 938IUVitamin C: 167mgCalcium: 81mgIron: 2mg
    Keyword cauliflower smoothie, healthy cauliflower recipes, tropical smoothie, veggie smoothies
    Tried this recipe?Let us know how it was!

    More Healthy Smoothies

    • Acai Bowl
      How to Make an Acai Bowl
    • Making a Strawberry Smoothie
      Healthy Strawberry Smoothie
    • chocolate smoothie
      Healthy Chocolate Smoothie
    • Pumpkin Pie Smoothie
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    About GSG

    Welcome to GSG, a healthy food blog sharing plant based recipes for healthy desserts and recipes, making clean eating easy!

    About Dee

    Chocolate and ginger enthusiast. Animal lover, a nutritional juicing aficionado, and probably chopping chocolate in my Washington DC kitchen right now. Read about Dee → »

    Reader Interactions

    Comments

    1. BW

      December 16, 2020 at 11:47 am

      Wow! This is one of the most delicious fruit/veggie smoothies I have ever tasted! Used frozen cauliflower, added some raspberries and hemp hearts too. Thanks for this awesome recipe!

      Reply
      • Dee Dine

        December 16, 2020 at 6:24 pm

        Well you are so welcome! Thank you for sharing..I have a new smoothie + juice book coming out in January you might like! Dee xx

        Reply
        • BW

          December 19, 2020 at 9:43 am

          5 stars
          Pre-ordered! So looking forward to it!

        • Dee Dine

          December 19, 2020 at 2:03 pm

          That's great news, thank you for pre-ordering!

    2. Bobby

      September 10, 2020 at 2:23 pm

      Why microwave and then cool the frozen riced cauliflower? It can't just be added as-is (frozen, straight from the bag)?

      Reply
      • Dee Dine

        September 10, 2020 at 2:35 pm

        Sure it can, but it's probably raw and can be harder to digest when raw.

        Reply
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    Dee Dine of Green Smoothie Gourmet

    I'm Dee! Welcome to GSG! I make classic desserts and meals healthier and lighter, drawing on my science background to balance the nutrition in each recipe. Everyone will love them, whether following a plant based diet or not.  About Dee →

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