Kid Favorite Smoothie with Cauliflower

This smoothie with cauliflower is really good; like my six-year-old daughter who is in an “anti-smoothie phase” asked me to make it over the weekend! I can’t even pinpoint the flavor, it’s reminiscent of gingerbread and simply delicious-ness.

It’s made with a full serving of cauliflower rice (a cruciferous powerhouse), frozen banana, plus tahini. For some that last ingredient is a hard taste to adjust to; allow me introduce you 🙂

ured Cauliflower Smoothie

What is Tahini?

Tahini is simply ground, hulled sesame seeds. It’s creamy, buttery, nutty, and a little sweet. It’s also a bit astringent, likely because of the tannins. Tahini is a great alternative to peanut or almond butter — because it helps diversify your plant intake.

Sesame seeds are a nutritional powerhouse, that include:

  • Macronutrients: fiber & protein
  • Micronutrients: B vitamins, magnesium, selenium & zinc
  • Several phytonutrients, like the benefits of sesamin, including the potential to raise the vitamin E levels in our bodies

Is Raw Cauliflower Good in Smoothies?

Yes! I love using frozen cauliflower in smoothies because it makes them cool and thick.

I use frozen rice cauliflower, which is typically raw or par-boiled. Frozen veggies are often cheaper and easier to prepare. Plus, if they’re not in-season they’re more nutritionally dense than their fresh counterpart.

Why do people put Cauliflower in Smoothies?

Simple, plant diversity! The best way to cultivate a healthy microbiome is plant variety, which is why I love smoothies so much (loads of plant variety)!

We often use ingredients like berries, bananas and spinach in smoothies — but cauliflower is a fun, new option.

Cauliflower in smoothies provides a cold, creamy texture with a fairly neutral flavor. Which means you can experiment, and add cauliflower to your favorite smoothie.

Smoothie with cauliflower ingredients

How to Include your Kids

Kids LOVE to help in the kitchen!

  • Teach them to freeze any leftover, or overly brown bananas to avoid the trash.
  • Simply, peel your bananas, break them into two or three pieces and drop in a freezer bag. This is a great way to save produce ($$$) that is going bad and teaches your kiddos to eliminate waste.

A note on functional ingredients

Smoothies are a great vehicle for functional ingredients like adaptogens. Adaptogens are just as the name suggests, they help us adapt to, and manage chronic stress. Ashwagandha is a common type of adaptogen.

Chronic stress is a real issue and is correlated with many of the leading causes of disease including cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.

Note that I do not recommend including adaptogens when serving kids.

Banana tahini and cauliflower smoothie
kid favorite Cauliflower Smoothie

Kid Favorite Smoothie with Cauliflower

This is my oldest daughters most requested smoothie (and she's not my smoothie kid)! It's reminiscent of gingerbread, but not quite. It's simply delicious!
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Course: Breakfast, Drinks, Snack
Cuisine: American
Keyword: Anytime Smoothie, Kids, Quick
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 236kcal


  • Blender
  • Measuring Cups & Spoons


  • 1 cup Milk of Choice
  • 1 cup Riced Cauliflower, Frozen
  • 1 Banana, Frozen
  • 2 Tablespoons Tahini
  • 1 Tablespoons Molasses
  • 1/2 teaspoon Vanilla Extract
  • 1/8 teaspoon Salt
  • 1/4 teaspoon Nutmeg
  • 1/4 teaspoon Ashwaghanda, optional*
  • Protein Powder of Choice, optional
  • 1 cup Ice, optional to achieve desired consistency


  • Pour your milk in a high speed blender first to help facilitate blending.
  • Follow with remaining ingredients, except ice.
  • Finish adding desired amount of ice to achieve your optimal smoothie consistency. **


*Ashwaghanda is an optional ingredient, I hear it often called “horses-tail” some say the flavor may be reflected in the name… I’ll let you decide that for yourself. Be sure to adjust the amount based on your chosen supplement. 
I do NOT include this ingredient when serving my kids. 
**I always blend the primary smoothie ingredients first. Then I may add additional milk, water and/or ice to achieve the desired consistency. 


Serving: 2g | Calories: 236kcal | Carbohydrates: 34g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Cholesterol: 4mg | Sodium: 235mg | Potassium: 872mg | Fiber: 4g | Sugar: 23g | Vitamin A: 298IU | Vitamin C: 44mg | Calcium: 228mg | Iron: 2mg

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