Malted Chocolate Cauliflower Smoothie



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No fruit smoothies are a thing! This chocolate cauliflower smoothie is thick and creamy without any added sugar or fruit.

Meet your new favorite smoothie ingredient — frozen veggies.

Most of the smoothie recipes on EBF use frozen banana as the base because it gives smoothies that perfect thick and creamy texture. I still use bananas for smoothies occasionally, but lately I’ve been experimenting with using frozen veggies like zucchini and cauliflower instead.

A chocolate cauliflower smoothie made malty with maca powder! The frozen cauliflower makes the smoothie thick and creamy without any added sugar or fruit.

Frozen Banana vs. Frozen Veggies

Zucchini works great, but I feel like frozen cauliflower is the new banana when it comes to making smoothies super thick and creamy. Literally cauliflower makes the texture so smooth it’s almost velvety. And it does this without making your whole smoothie taste like cauliflower or adding a a ton of sugar. It’s pretty awesome!

Just FYI — one banana has around 15 grams of sugar where as one cup of frozen cauliflower has about 2 grams. Obviously, if you’re watching your sugar intake or trying to keep your blood sugar balanced, cauliflower is the better choice.

Can I Use Frozen Cauliflower Florets?

In general I’ve found that frozen riced cauliflower works better than frozen florets for smoothies because it blends up easily and quickly. Some stores, like Trader Joe’s, carry riced cauliflower in the freezer section but you can easily make your own too. Either buy a package of fresh riced cauliflower and freeze it or buy a whole head, pulse it into rice using your food processor, place in freezer bags and freeze.

Malted Chocolate Cauliflower Smoothie Ingredients

Ingredients Needed:

  • almond milk – I prefer almond milk, but any milk will work here.
  • frozen cauliflower rice – store-bought or you can make your own
  • chocolate protein powder – I love Nuzest’s Rich Chocolate Clean Lean Protein powder (use code eatingbirdfood for 15% off your order).
  • ice – to get the smoothie super cold.
  • maca powder – if you’re new to maca powder, it’s a Peruvian superfood made from the maca root. I’ve heard some people describe the flavor as malty or similar to butterscotch. Personally, I think it has a unique flavor that is slightly bitter sweet. Feel free to skip this if you don’t have maca powder or aren’t a fan of the taste.
  • cacao nibs – cacao not only adds a rich chocolate flavor but is also packed with powerful nutrients; including antioxidants, fiber, magnesium, and iron.

Malted Chocolate Cauliflower Smoothie -- The frozen cauliflower makes it thick and creamy without any added sugar or fruit.

Maca Powder Health Benefits

Maca is rich in essential minerals such as calcium, magnesium, and iron. It’s best known for its ability to enhance libido and stimulate fertility, but it also helps increase energy, stamina and endurance, support the immune system, reduce chronic fatigue and regulate and support endocrine system. 

Maca powder is readily available in most natural grocery stores now, but you can also buy it on Amazon. If you don’t have maca powder or don’t love the flavor, no worries at all. This chocolate cauliflower smoothie is worth trying because it will still taste delicious without the maca.

More Smoothie Recipes to Try:

More Cauliflower Rice Recipes to Try:

If you make this malted chocolate cauliflower smoothie, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe. 

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.63 from 16 votes

Malted Chocolate Cauliflower Smoothie

No fruit smoothies are a thing! This chocolate cauliflower smoothie is thick and creamy without any added sugar or fruit.
Prep Time: 5 minutes
Servings: 1



  • Blend: Add protein powder, milk, cauliflower rice, ice, maca, and cacao nibs to a high-powered blender and blend until smooth and creamy.
  • Taste: Add more liquid (if necessary) to get the consistency you like!
  • Serve: Pour into a glass and sprinkle a few extra cacao nibs on top and enjoy!


maca powder – feel free to skip this if you don't have maca powder or aren't a fan of the taste.


Serving: 1smoothie | Calories: 250kcal | Carbohydrates: 22g | Protein: 22g | Fat: 4g | Fiber: 10g | Sugar: 4g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Smoothie
Cuisine: American
Keyword: cauliflower smoothie, no fruit smoothie
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. 5 stars
    Traveling and staying on track can be challenging but I’m determined to be disciplined. This was amazing. Loved the cauliflower

    1. Yay! I’m so glad this smoothie was a success, Teresa! Thanks so much for the review and star rating. It means the world to me!

  2. 5 stars
    Now this recipe is a keeper!! A thick chocolate milkshake without all the unnecessary sugar from a regular milkshake from the parlor! Highly recommend when having those cravings on a hot summer day or just for an ice cream run! Will definitely be making again and again. So glad to try this recipe for the EBF Recipe Club!

    1. So glad you enjoyed this smoothie, Taylor!! Thanks for trying it and for the review. I so appreciate it!

  3. 5 stars
    I made this because I was so intrigued how cauliflower in a smoothie could possible be good! Hah but it was sooo good! I had it after a light dinner and it tasted like a dessert. You can’t even tell cauliflower is in it. My husband even wanted his own after tasting mine. Highly recommend!

    1. Ahh yay!! So glad you tried this and loved it, Nicole!! Thanks for the review, I so appreciate it. 🙂

  4. 5 stars
    Hi Brittany 🙂 that’s a great idea 🙂 I have been adding veggies such as Raw grated zucchini, baked pumpkin to my breakfast oatmeal for the volume 😆🙂 as well as in my protein pancakes.
    I love broccoli and cauliflower And this looks like an excellent idea. Is the frozen cauliflower raw or do you cook it previously? I’ve tried my “nice cream” with frozen peas but your idea sounds more sugar free friendly! ❤️

    1. Hey Roxana – I normally just use pre-frozen cauliflower. I do know some people who steam the cauliflower and then freeze, but it’s totally up to you!

  5. Hi Brittany. Could I use raw, unfrozen cauliflower florets. I have some in my fridge. Slightly scared to try this recipe, but it look delicious. Clare

    1. Hey Clare! Yes, you could definitely use raw, unfrozen cauliflower in this smoothie. The frozen cauliflower just helps make the smoothie super creamy and thick. You might need to add more ice, but I would start with the 1/3 cup of ice to see how you like the consistency and if you want it to be thicker you can always add in more ice afterwards. Let me know how it turns out for you!

  6. 5 stars
    Hi my name is Rose i live in Hawaii im 67 yrs young trying to desperately loose weight no luck so this dmoothie sounds good plus i love cauliflower i hope this will help me

    1. Hi Destine. I add it the cauliflower rice in frozen (so it’s technically not cooked). This works great for me but some people like to have it cooked because they find it easier to digest. If you want to cook it first, you would steam the cauliflower, let it cool and then freeze it before using. It takes extra time and a little forethought if you want to cook it first. Let me know if you try the smoothie. It’s a good one.

  7. I have never heard of using cauliflower or veggies in smoothies but I am very excited about this! Can’t wait to try and experiment on my own! Thank you soooo much!

    1. Yay! Adding veggies to your smoothies is such an easy way to increase your veggie consumption and usually you can’t even taste them. I love using frozen veggies to give my smoothies a thick and creamy texture… the frozen cauliflower works perfect for this. Can’t wait to hear what you think of this smoothie.

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