This thick and creamy blueberry cauliflower smoothie is a low carb delight. If you’re new to vegetable smoothies it’s sure to make you a convert.
I think smoothies are one of the easiest ways to consume a variety of nutrients in one serving. Smoothies are super easy to make and very easy on digestion as your blender does most of the work breaking down the fiber.
That said I know there are folks who struggle to make balanced smoothies.
Read on to discover how to make a cauliflower smoothie that’s healthy AND tasty. Because smoothies can be a complete nutritionally balanced meal if you do it right.
How to make a cauliflower smoothie that tastes good 🙂
The main ingredients are
All ingredients go into a blender and you blend away but to fully reap the health benefits of this Blueberry Cauliflower Smoothie you want to make sure that your cauliflower is steamed or cooked in some way before using it in your smoothie. That way you will avoid any gastrointestinal distress like gas and bloating.
I usually purchase a head of cauliflower, dice it up into florets, steam it then freeze it for later. One tip on freezing veg and fruit is to flash freeze them first. This way you can thaw and use just the amount of cauliflower needed, rather than having to thaw larger chunks at once.
How to make any smoothie more filling
Let me show you how to make this smoothie more nutritious and more filling with a few additions.
To make your smoothie filling and stand on its own as a complete nutritionally balanced meal you need to make sure all three macronutrients are present and accounted for in your blender.
That means your smoothie should contain carbs/fiber, protein and healthy fats.
Key ingredients for a healthy filling low carb smoothie
Unless you’re making a dessert smoothie I would suggest you have vegetables form the bulk of your smoothie, add a serving of low glycemic fruits and a swish of healthy fats and you’re good to go.
Here are some examples of foods from each macronutrient group to give you a better idea as to exactly what to put in a smoothie to keep it healthy and balanced:
Carbs / Fiber
Complex carb veggies such as
- Low GI fruits such as berries
- Collagen peptides
- Vegan protein powder
- Greek yogurt
- Cottage cheese
- MCT oil
- Coconut oil
- Coconut butter
- Grass fed butter
- Grass fed Ghee
- Avocado oil
Why put cauliflower in a smoothie
Why not put cauliflower in your smoothie I might ask?
Because it’s kinda weird you might say.
Well yeah I do admit it’s a bit strange at first but that’s because most of us are used to piling up on the fruit in smoothies and while there’s nothing wrong with fruit. It’s time we start re-thinking what smoothies should be and taste like.
Cauliflower is a low carb high fiber veggie that will make your smoothie thick and creamy without added sugars. If you’re worried about this smoothie having a cauliflower taste, don’t be.
I fed this blueberry cauliflower smoothie to my hubby and kiddos and asked them to guess what was in it – we play this game all the time – besides blueberries they had no idea what was in there, and my family eats cauliflower all the time.
I mean if you can make cauliflower pizza why not a Blueberry Cauliflower Smoothie, right?!
Blueberry Cauliflower Smoothie for Women with PCOS
If you have PCOS it is likely that you have insulin resistance. In fact up to 70 percent of women with PCOS have insulin resistance, meaning that their cells can’t use insulin properly (7). Resistance to insulin causes and can be caused by weight gain.
Your PCOS diet should contain little to no sugar if you wish to keep your symptoms at bay.
Take a look at the comparison infographic below. As you can see bananas, a common smoothie ingredient contains six times the amount of carbs and nine times the amount of sugar than cauliflower.
As you can see, if you are someone who needs to keep carb and sugar intake low then cauliflower is definitely the way to go!
Also if you add banana to this smoothie it will not have this beautiful purple colour as banana will make it turn brown.
Blueberry Cauliflower Smoothie Nutrition
The total calories for this smoothie might appear on the higher side but that’s due to the much needed healthy fat from the MCT oil.
So tell me what do you think? Will you give this Blueberry Cauliflower Smoothie a try?
Blueberry Cauliflower Smoothie (low carb,keto,paleo,vegan)
- 1 cup plant based milk of choice I use homemade nut milk
- 1 cup cauliflower steamed (approximately 4 large florets)
- ½ cup frozen blueberries
- 1 tablespoon Collagen peptides or vegan protein powder
- 1 tablespoon MCT oil or melted coconut butter
- 1 tablespoon sunflower seeds
- 1 tablespoon sesame seeds
- Add all ingredients to your blender and process until smooth.
I have been replacing my breakfast with smoothies and shakes, but I have never seen nor produced such a beautiful glass of smoothie before! I will be making this tomorrow for breakfast before I go out on a morning walk. Thank you for sharing this awesome recipe!
So pleased to hear that you enjoyed this Blueberry Cauliflower smoothie. Many are skeptical to give it a try but it’s truly amazing!
This looks delicious! I can’t wait to try it!
Tamara please let me now how you like it!
Thanks for this! I have a lot of frozen cauliflower but hesitated to try in a smoothie. I steamed it and used the proportions of cauliflower and blueberries you suggested. Also threw in vanilla whey protein power. It was good and just as beautiful a color as you noted. A great way to enjoy cauliflower. Yay!
Yippee! So happy you enjoyed this cauliflower smoothie Mary 🙂