Low Carb Smoothie Bowl with Cauliflower and Greens [GF, Vegan]

  • on May 10, 2020

Low Carb Smoothie Bowl with Cauliflower and Greens [GF, Vegan]

This Low Carb Smoothie Bowl with Cauliflower and Greens Recipe is banana-free, and uses frozen cauliflower to offer a creamy consistency. The greens from zucchini and spinach are complimented by the frozen berries. This is a low-carb and low glycemic index breakfast, meaning the low sugar content will not spike your blood sugar levels. Top with 2 tablespoons of additional hemp hearts for a total of 20 grams of protein!
Prep Time5 d 10 mins
Total Time15 mins
Course: Breakfast
Cuisine: Canadian
Keyword: Banana-Free Smoothie, Diabetic Smoothie Recipe, Keto Smoothie Recipe
Servings: 2
Calories: 253kcal
Author: Rachel Dickens RD


  • 1/2 cup frozen cauliflower
  • 1/2 cup frozen zucchini
  • 1 cup frozen spinach loosely packed
  • 1 cup frozen blueberries preferably wild
  • 1 cup milk alternative (try homemade hemp-milk)
  • 2 tbsp almond butter (or peanut butter)
  • 3 tbsp hemp hearts
  • 1 tsp cinnamon ground

Optional Toppings

  • hemp hearts
  • berries fresh or frozen
  • granola (grain-free for low-carb)


  • This smoothie bowl works best with frozen cauliflower and zucchini*. Option to steam the cauliflower first, but if using a high-speed blender such as a Vitamix this step is not necessary. Frozen spinach is easy to have on hand, but fresh works fine as well.
  • Add all of the ingredients into a high-speed blender, starting with the frozen ingredients closest to the blade. Blend until a creamy consistency is achieved and all the ingredients are well incorporated.
  • Divide the banana-free smoothie bowl mix into two bowls. Top with homemade granola, fresh fruit, and additional hemp hearts.


*Option to steam the cauliflower first for a maximum of 10 minutes. Try steaming a large batch of it and storing it in the freezer. I also like to cut up and freeze zucchini chunks and loose spinach in a freezer bag for quick access in the morning. This recipe also works if the cauliflower has not been steamed, as well as if the zucchini has not been frozen. Use less milk alternative, or the consistency will be too runny.
Short on time? Try it with un-frozen raw cauliflower and zucchini. Add less milk alternative (about 3/4 cup) to keep the consistency of a smoothie bowl
Boost the Calcium: Try kale instead of spinach. Add chia to the smoothie bowl in place of hemp hearts.
Boost the Protein: Top with an additional 2 tablespoons hemp hearts each serving for a total of 20 grams of protein
Boost the Healthy Fats: Add 1 diced and frozen avocado, and use canned coconut milk in place of milk-alternative
Eat Seasonal: Try blackberries instead of blueberries when they are in season.
Nutrition Analysis was done with no-toppings for the smoothie bowl


Calories: 253kcal | Carbohydrates: 18.5g | Protein: 12g | Fat: 14.8g | Saturated Fat: 2.5g | Sodium: 142mg | Potassium: 537mg | Fiber: 7g | Sugar: 9.5g | Vitamin C: 33mg | Calcium: 370mg | Iron: 0.9mg
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