4 Best Cauliflower Smoothie Recipes

These are the best cauliflower smoothie recipes, including cauliflower turmeric, cauliflower blueberry, strawberry cauliflower, and a chocolate cauliflower smoothie.

I’ll also share how to freeze cauliflower for smoothies and the benefits of cauliflower in smoothies.

cauliflower turmeric smoothie recipe

All cauliflower smoothies are vegan, gluten free, oil free, and protein powder free. They are packed with nutrients and can be used as a breakfast or snack.

Make sure to drink your smoothie slowly to enjoy all the health benefits of a smoothie and to give your body time to absorb all the nutrients.

If you like these recipes, be sure to check out the tropical broccoli smoothie and the chocolate avocado smoothie.

How to freeze cauliflower for smoothies

To freeze fresh cauliflower, remove all leaves first. Then use a large knife to cut off the florets. Wash all florets under cold water.

Add them to a freezer friendly container with lid and move them into the freezer. You can also cut and use the stem of the cauliflower, especially if you plan to use it for smoothies. Use the frozen cauliflower within a month.

You can also buy a bag of frozen cauliflower. Sometimes you can get a bag as cheap as $1.

cauliflower blueberry smoothie image

What are the benefits of eating cauliflower?

This study from a University in Egypt says:

Cauliflower is so closely related to broccoli that both are designated as the same variety of the cruciferous family, which not only share the wonderful phytochemicals, but also contain nutritive value of vitamin A, thiamine, riboflavin, niacin, vitamin C, calcium, iron, phosphorous, and fat to help fight diseases (source).

One cup of cauliflower provides:

  • 69% Daily Value of Vitamin C
  • 18% DV of vitamin K
  • 15% Vitamin B6
  • 14% Vitamin B5
  • 12 % Potassium
  • 10% Folate
  • 1-5% Each of iron, calcium, zinc, and magnesium
  • 4% Protein (2g)

Besides the micro nutrients, cauliflower also packs in important phytochemicals. Phytochemicals, the secondary metabolites and powerful molecules in plants, have become more prominent in the studies of cancer prevention and treatment, neurodegenerative diseases, metabolic disease, and restoration of damaged cells (source).

Is cauliflower good for smoothies?

With all this being said, cauliflower is a great addition to your smoothie. It doesn’t have a strong taste, it blends in with many flavors, AND it is very high in nutrients and low in calories. WIN – WIN!

Will I get bloated from the cauliflower smoothies?

If you haven’t regularly eaten raw vegetables, adding cauliflower can give you digestive issues. If this is the case, try to add only 1/4 cup of cauliflower to your smoothie.

Do this until there is no more discomfort in your stomach. You can increase the amount gradually to one cup. If you can’t handle it, try to steam the cauliflower first, let it cool, then add it to your smoothie.

You can also cook a large batch of cauliflower florets then freeze them for smoothie use.

Is frozen cauliflower safe in smoothies?

Raw cauliflower is safe to consume in smoothies or even as a raw snack with hummus dip. Just as mentioned above, you might get discomfort in your intestines if you are not used to eating raw cruciferous vegetables

4 Cauliflower Smoothies

All cauliflower smoothie recipes below are whole food plant based, vegan, oil free, and gluten free.

Each smoothie contains one cup of cauliflower, which is one serving of the vegetable. One cup of cauliflower is about 7 medium sized florets.

You can add cauliflower to a variety of smoothies due to it’s bland taste. Each smoothie recipe can be adjusted to your needs. Reduce the amount of smoothie or add different ingredients like protein powder or seeds (flax, chia, hemp).

Each recipe below fills a large glass. I suggest using the bigger mason jars if you want to take the smoothie to go!

Make sure to drink your smoothie slowly!

Cauliflower Turmeric Smoothie

Cauliflower Turmeric Smoothie

Yield: 1
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes

Healthy cauliflower turmeric smoothie that is high in vitamin C and K and anti-inflammatory. One serving contains 240 calories and 5 g of protein.

Ingredients

  • 1 cup almond milk (unsweetened)
  • 1 banana
  • 1 cup cauliflower (about 7 medium sized florets)
  • 1/2 tsp cinnamon powder
  • 1/2 tsp turmeric powder
  • 1 medjool date, pitted (or 1 tsp maple syrup)

Instructions

  1. Add all ingredients to a powerful blender or food processor and mix until smooth.
  2. Adjust ingredients as desired.
  3. If you want a no banana option: Use mango or papaya!

Notes

If you don't have a powerful blender or food processor, I suggest using maple syrup instead of the date.

Nutrition Information:
Serving Size: 1
Amount Per Serving: Calories: 242Total Fat: 3gCarbohydrates: 55gFiber: 8gProtein: 5g

#2 Cauliflower Blueberry Smoothie

Cauliflower Blueberry Smoothie

Cauliflower Blueberry Smoothie

Yield: 1
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes

This no-banana cauliflower blueberry smoothie is a tangy-citrusy smoothie great to refresh yourself on hot days. One smoothie contains 160 calories and covers your daily value in vitamin C!

Ingredients

  • 1 cup blueberries (frozen or fresh)
  • 1 cup almond milk (unsweetened)
  • 1 cup cauliflower (frozen or fresh), about 7 medium florets
  • 1 lime, the juice

Instructions

  1. Add all ingredients into a a food processor or powerful blender.
  2. Mix until smooth. Add more milk of needed!
  3. Add more lime juice if you want the smoothie to me more citrusy.
Nutrition Information:
Serving Size: 1
Amount Per Serving: Calories: 160Total Fat: 3gCarbohydrates: 33gFiber: 6gProtein: 4.3g

#3 Strawberry Cauliflower Smoothie

Strawberry Cauliflower Smoothie

Strawberry Cauliflower Smoothie

Yield: 1
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes

Ingredients

  • 1.5 cups strawberries (about 10 medium)
  • 1 cup cauliflower (about 7 medium florets)
  • 1 date
  • 1/2 banana (optional for more sweetness)
  • 1 cup almond milk (unsweetened)

Instructions

  1. Add all ingredients in a powerful blender and mix
  2. If your blender is not powerful enough to blend the date, simple sweeten with banana or maple syrup
  3. If you use frozen fruits, you might need to add more milk.
Nutrition Information:

Amount Per Serving: Calories: 220Total Fat: 3.2gCarbohydrates: 50gFiber: 8gProtein: 5g

#4 Chololate Cauliflower Smoothie

Chocolate Cauliflower Smoothie Recipe

Chocolate Cauliflower Smoothie Recipe

Yield: 1
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes

This chocolate cauliflower smoothie contains 290 calories and 10 g of protein. A creamy chocolate smoothie with hidden veggies.

Ingredients

  • 1 cup almond milk (unsweetened)
  • 2 tbsp. cocoa powder (unsweetened)
  • 1 cup cauliflower (about 7 medium florets)
  • 1 banana
  • 1 tbsp. all natural peanut butter

Instructions

  1. Add all ingredients into a blender or food processor and mix until smooth.
  2. To sweeten the smoothie more, add maple syrup or a pitted medjool date.
Nutrition Information:

Amount Per Serving: Calories: 290Total Fat: 12.7gCarbohydrates: 45gFiber: 10.5gProtein: 10g