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    Home / Recipes / Smoothies

    Healthy Cauliflower Smoothie

    Jun 8, 2019 · Updated: Feb 10, 2025 by Dee Dine · Affliate links disclosure.

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    cauliflower smoothie in two bottles.

    A healthy cauliflower smoothie with the nutritional boost from hidden veggies, tropical flavor and kid-friendly too. No one will taste the cauliflower in this 4-ingredient frosty sweet smoothie.

    cauliflower smoothie in two jars.

    This cauliflower smoothie is a sweet, creamy and fruit with the bright flavor of mango! The addition of cauliflower boosts the smoothie's nutrition and adds a creamy texture. Like my pink pineapple smoothie, this one tastes tropical thanks to coconut water, although plain water is also fine.

    For more cauliflower recipes, try my cauliflower pizza crusts, cauliflower brownies, and cauliflower popsicles.

    Jump to:
    • How Does Cauliflower Taste in a Smoothie?
    • Ingredients
    • Steps to Make Cauliflower Smoothie
    • Recipe Tips
    • FAQS
    • 📖 Recipe

    How Does Cauliflower Taste in a Smoothie?

    The cauliflower is the perfect blank canvas, so this cauliflower smoothie tastes fruity and creamy, like a fruit milkshake with a tropical flavor. I also add cucumber but for children, leave that out or use zucchini instead as cucumber skin can be bitter.

    Ingredients

    cauliflower smoothie 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.

    See the recipe card at the bottom for full information on ingredients and quantities.

    Steps to Make Cauliflower Smoothie

    For more detail, visit the complete and printable recipe at the bottom of this post, but here are general steps.

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    Prepare: Choose your favorite form of cauliflower. If you cook it first, let it cool before blending. I use store-bought frozen riced cauliflower for convenience.

    Make Smoothies:

    cauliflower smoothie ingredients in a blender.

    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.

    cauliflower smoothie ingredients blended.

    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

    • You can buy frozen riced cauliflower in the freezer section of the grocery store which is convenient and blends well.
    • You can swap the mango for another sweet fruit such as pineapple, or a melon.
    • Freeze the fruits to keep the drink frosty.
    • Don't add any more liquid then necessary to blend; you don't want to dilute your smoothie.

    FAQS

    Can cauliflower be blended raw?

    Yes, cauliflower is fine to eat raw. In a smoothie, it is best to freeze it first, in fact store-bought riced cauliflower works best.

    Is cauliflower good in smoothies?

    Yes, cauliflower works well in smoothies because it blends into a creamy texture, and provides fiber, vitamins C, K and folate, as well as antioxidants and phytonutrients.

    How does this cauliflower smoothie taste?

    It tastes like a fruity, creamy milkshake.

    Is this smoothie vegan and 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

    If you tried this recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!

    📖 Recipe

    cauliflower smoothie in two jars.

    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 in this 4 ingredient frosty sweet smoothie.
    5 from 12 votes
    Print Recipe Pin Recipe SaveSaved! Rate Recipe
    Prep Time 20 minutes mins
    Cook Time 5 minutes mins
    Total Time 25 minutes 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
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    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, 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.

    Video

    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.

    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
    Tried this recipe?Let us know how it was!

    More Smoothies

    • cookie dough smoothie.
      Cookie Dough Smoothie (no banana, dairy-free)
    • protein banana smoothie bowl with chocolate coated banana slices.
      Protein Banana Smoothie Bowl
    • vanilla date smoothie.
      Vanilla Date Smoothie (salted caramel milkshake)
    • peanut butter cup smoothie.
      Peanut Butter Cup Smoothie (Tropical Cafe)

    Comments

    1. BW says

      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 says

        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 says

          December 19, 2020 at 9:43 am

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

        • Dee Dine says

          December 19, 2020 at 2:03 pm

          That's great news, thank you!

    2. Bobby says

      September 10, 2020 at 2:23 pm

      Can the cauliflower be added as-is (frozen, straight from the bag)?

      Reply
      • Dee Dine says

        September 10, 2020 at 2:35 pm

        Sure it can, it might be a bit easier to digest if you cook it first, but I do typically add it raw to mine.

        Reply
    3. Maja says

      March 15, 2020 at 1:50 pm

      5 stars
      Really like the idea of adding cauliflower to a smoothie! I definitely didn't know it would work that well (though I must say I love cauliflower either way 🙂 )

      Reply
      • Dee Dine says

        March 16, 2020 at 12:43 pm

        So glad you love the idea. Thanks for the great feedback! Dee

        Reply
    4. Larissa says

      March 07, 2020 at 2:05 pm

      5 stars
      Just tried your cauliflower smoothie recipe with strawberries, mangoes, cauliflower, cucumber, mushrooms, lemon...so delicious!! It's filling too! I wanted to let you know!

      Reply
    5. Wendy T. says

      March 07, 2020 at 2:01 pm

      5 stars
      Wow! I never would have thought to add cauliflower to a smoothie! thanks for sharing

      Reply
    6. Bianca says

      August 16, 2019 at 1:09 pm

      5 stars
      Love that idea to add cauliflower into a smoothie! It’s super healthy but still delicious and looks beautiful too! Will definitely try it ❤️

      Reply
      • Dee Dine says

        August 17, 2019 at 4:43 am

        Bianca, do try tossing cauliflower into smoothies. It really is a game changer!

        Reply
    7. Ela says

      June 12, 2019 at 10:14 am

      5 stars
      This smoothie looks incredible, I love how you decorated the jars with the shredded coconut! Such a clever idea to add cucumber and cauliflower to make it super healthy. It's great that cauliflower is safe to consume when it's not organic! Thanks for all the valuable information, Dee! 🙂

      Reply
      • Dee Dine says

        June 15, 2019 at 10:34 am

        Thank you Ela! So glad you found the information useful! Dee xx

        Reply
    5 from 12 votes (4 ratings without comment)

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    cauliflower smoothie in two bottles.
    dee dine

    My name is Dee Dine and I’m a two-time cookbook author and certified nutritionist. Here you’ll find clean healthy recipes made with few ingredients, dairy free, & gluten free. About Dee →

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