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Strawberry Cauliflower Smoothie Recipe & Why You Need To Be Adding This To Your Bowl

Love berries? Yeah me too, especially in a super fast smoothie bowl like this densely nutritious recipe. Smoothies are made in a matter of seconds and provide your body with all the nutrients you need to kick off your day with natural energy and wholefood nutrition. Today, I'm sharing how to add cauliflower to your blender to make a delicious wholefood-based meal that is high-fibre, low carb and totally banana-free! This one is great for diabetics or those on a lower cab lifestyle.

Cauliflower is highly versatile vegetable with many essential nutrients and health benefits, and in my opinion, it is a vegetable that should find its way to your plate as much as possible. And here's why... let share some of the benefits of cauliflower and the different ways to prepare this delicious and versatile vegetable. And yep, that includes adding it to smoothies.


Its Super Rich in Vitamins and Minerals

Cauliflower is rich in vitamin C and vitamin K, two micronutrients that are essential for our health. As you may already know, vitamin C plays a significant role in our immune health. vitamin K plays a role in blood clot formation and building healthy bones. Just one serving of cauliflower contains 6% of your daily recommended intake of potassium, 100% of the daily recommended amount of vitamin C, and roughly a quarter of your daily vitamin K.

Cauliflower Is A Heart-Healthy Vegetable

Cauliflower, and other cruciferous vegetables like it, have many beneficial effects on your heart health. Sterols are the compounds found in cauliflower that help lower cholesterol levels. These compounds help prevent the intestines from absorbing LDL cholesterol (the bad cholesterol), which reduces the risk of blood clots and plaque buildup in the arteries. This make cauliflower a must have food item for older adults and those looking to naturally reduce cholesterol.

Easily Adds Essential Dietary Fibre To Meals

Cauliflower is extremely rich in insoluble dietary fibre, which is necessary for a healthy digestive system and gut health. Insoluble fibre cannot be digested. Instead, it is food for the healthy bacteria that reside in our gut. Fibre keeps the gut microbiome healthy, diverse, and encourages colony growth. A healthy gut microbiome influences all aspects of our health, from digestion to our mood. Dietary fibre is also beneficial for weight management because it keeps us full for longer and reduces instances of over snacking.

Cauliflower Is A Source Of Antioxidant

Cauliflower contains many essential and beneficial antioxidants that protect against oxidative stress caused by free radicals in the body. Oxidative stress damages DNA and cells and increases the risk of many chronic illnesses. Antioxidants help you to stay protected from inflammation and chronic illnesses.

A Low-Calorie, Low-Carb Substitute

Few veggies allow you to get as creative in the kitchen as cauliflower does. This brain-like looking vegetable can be a substitute for many carbohydrate-heavy foods, including pizza crust, white rice, pasta, or even mashed potatoes. If you enjoy the taste and texture of carbs but want a healthier option, you must try a cauliflower replacement! 

Cauliflower Rice

Going low carb? Then this is a must! Chop cauliflower florets or drop in a food processor to create a texture very similar to rice, but instead low carb and loaded with essential nutrients. You can add any spices and seasonings you like and then fry the minced mix in a pan for a few minutes. It's not only low-carb and low-calorie, but it also takes way less time than rice to make! It's perfect for days when you're in a rush but still want to eat healthily.

Cauliflower Mashed Potatoes

When you boil cauliflower, it becomes soft and creamy, just like potatoes. After boiling, mash up cauliflower and add some water or coconut milk to create delicious cauliflower mashed potatoes. The texture is so similar, but the macronutrients are not! You'll enjoy the high-fibre benefits of eating a vegetable, and you'll hardly even notice it. 

Free Sample Meal Plan

Download a sample of one of my Meal Plans featuring a few of my nutritious and super easy-to-make recipes!

Strawberry Cauliflower Smoothie Recipe

Oh yes, this is where we are going with all this! Adding cauliflower to smoothies it the perfect solution to make a low carb meal and reduce the GI impact that you get from bananas. Simple steam the cauliflower florets and let cool, then add to your blender in place of banana. It create a smooth, creamy texture and of course is densely nutritious!

Cauliflower Is Easily Prepped & Frozen For Smoothies or Stir Fry  |  Eat Nourish Glow
Cauliflower Is Easily Prepped & Frozen For Smoothies or Stir Fry | Eat Nourish Glow

Paired with a tangy sweet fruit like strawberries, I promise you will never taste the cauliflower in this recipe. When steamed, it just blends right in and provides a lovely thick texture similar to using banana, only with way less carbs.


  • 250ml coconut milk, unsweetened

  • 1/2 cup steamed cauliflower, cooled

  • 1/2 cup fresh or frozen strawberries

  • 1/2 cup fresh or frozen raspberries

  • 1/2 tsp ground Dutch cinnamon

  • 1/2 cup crushed ice

  • 30g Vanilla flavoured whey or plantbased protein powder

Add everything to a high-powered blender and blitz on high for 30 seconds. Spoon the thick smoothie into a fancy serving glass or bowl, and enjoy with tropical toppings like roasted coconut flakes and a few sliced strawberries. So good!!

Just a reminder, be sure to bookmark this blog's meal planning category because you'll regularly find new meal planning support, ebooks, and freebies right here on Eat Nourish Glow the blog.

Healthy + happiness,

Emma Lisa xx

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Oct 07, 2023
Rated 5 out of 5 stars.

Very interesting and helpful article for anyone watching their nutrition intake. A huge plus, it's well written.


Nov 03, 2022

I just tried this yesterday Emma and was so surprised how good it was. Never heard of cauliflower instead of banana but I liked it. Love its lower carb!! - Lana x