Peanut Butter Banana Cauliflower Smoothie
Blend up a classic peanut butter banana smoothie with CAULIFLOWER and add a sneaky dose of veggies to your day! Between the rich, salty peanut butter and sweet, creamy banana, you’d never guess this is a steamed cauliflower smoothie by tasting it. A fun veggie breakfast smoothie idea for kids and adults!
Can you put cauliflower in smoothies?
Adding cauliflower to smoothies is surprisingly easy since it has a relatively neutral flavor and blends up readily. I think cauliflower is one of the most versatile veggies—you can turn it into cauliflower mashed potatoes, a cheesy vegan queso, or even cauliflower fritters! So why not a sweet-and-creamy cauliflower smoothie? The key to making smoothies with cauliflower is to pair it with plenty of sweet fruit, plus some salty nut butter to help mask its flavor and texture.
Does cauliflower need to be cooked for smoothies?
For the best flavor and texture, I recommend using cooked cauliflower for smoothies because it will blend up more easily. You can absolutely add raw cauliflower in a smoothie, but it’s harder to blend and may leave chunks behind. I’ve made a raw broccoli smoothie that turned out delicious though, so feel free to give it a try with cauliflower! Personally, I prefer to make my cauliflower PB banana smoothie with steamed cauliflower—I just steam the florets in the microwave or on the stove for a few minutes.
Cauliflower Smoothie Benefits
- Rich in Fiber & Essential Vitamins. Adding cauliflower to a smoothie is a great way to add some gut-friendly fiber, as well as nutritious vitamins like immune-supporting vitamin C and bone-strengthening vitamin K. The ⅔ cup of cauliflower blended into this peanut butter banana smoothie offers over 50% of your recommended daily vitamin C, and nearly 15% of your recommended vitamin K!
- Brain-Boosting Choline. Interestingly, cauliflower is one of the best plant-based sources of choline—an essential nutrient that supports brain function and memory. Since most choline sources come from animal products like eggs, liver, and salmon, this steamed cauliflower smoothie can be a great vegan choline option.
- Antioxidant & Anti-Inflammatory Compounds. Like other cruciferous vegetables, cauliflower is also known for its powerful disease-fighting benefits. In contains unique compounds called glucosinolates and isothiocyanates—both of which have been studied because of their ability to slow the growth of some cancers. Ultimately, making a smoothie with cauliflower (or any vegetable) is a simple way to pack a wider variety of nutrients into your day.
Cauliflower Peanut Butter Banana Smoothie Ingredients
- Steamed Cauliflower. I recommend using cooked or steamed cauliflower in smoothies for the smoothest, creamiest texture and most neutral flavor. You’re welcome to try raw cauliflower instead—or you can substitute and make this smoothie with a different vegetable, like raw carrots, broccoli, or frozen zucchini instead.
- Frozen Banana. This is one of the best ingredients to disguise the slight flavor and texture of cooked cauliflower in a smoothie. A frozen banana adds natural sweetness, so you don’t need to add any sugar, plus a lusciously creamy texture. If you prefer your breakfast smoothie without banana, you can try substituting with frozen berries, pears, or apples.
- Milk of Choice. Dairy or nondairy milk can work, you’ll just need some type of liquid to help with blending. I like to keep it simple with unsweetened almond milk, or coconut milk for added creaminess and subtle sweetr flavor.
- Peanut Butter. I love the salty-sweet combination of a banana and peanut butter smoothie—and the potent, comforting flavor of PB is perfect for disguising the sneaky cauliflower. Really, you can use any nut butter you like, or use sunflower seed butter to keep your healthy smoothie nut-free.
- Vanilla Extract. Just a dash can help heighten the sweet flavors in this simple smoothie and make the steamed cauliflower unnoticeable. If you’d rather not include it, feel free to omit the vanilla.
Can you meal prep a vegetable smoothie ahead of time?
You can prep this cauliflower smoothie ahead of time so it’s ready to drink in the mornings, just like my blended meal prep smoothies. Simply prepare and blend the smoothie as directed, then store it in sealed jars in the fridge for up to 1-2 days. (Any longer than that, and the flavor and texture of your peanut butter cauliflower smoothies will suffer.) When you want your breakfast smoothie in the morning, just shake it up well and enjoy!
Peanut Butter Banana Cauliflower Smoothie
Peanut Butter Cauliflower Smoothie
- ⅔ cup steamed cauliflower
- 1 frozen banana
- ½ cup milk of choice
- 1 Tbsp peanut butter
- ¼ tsp vanilla extract
- chopped cauliflower
- sliced banana
- whipped cream or coconut whipped cream
- date syrup
- Steam cauliflower (either in a pot over the stove or in the microwave) and set aside to cool.
- Add all ingredients to a blender and blend until smooth.
- Serve with desired toppings and enjoy!