Bakery Flavor Without the Sugar Coma
This smoothie captures everything you love about a fresh-baked cinnamon roll—the warm spice, the gooey sweetness, and that signature silky finish—all without the mid-morning sugar crash.
It has a decadent, frosting-like creaminess that feels like a total cheat meal, yet it’s packed with ingredients that actually love you back.
Why I Love This Smoothie
The MVP here is the frozen cauliflower. I love using it because it creates a thick, silky texture in any smoothie with virtually no flavor interference.
The real magic happens when you combine a super-ripe frozen banana with frozen cauliflower. It’s my favorite healthy smoothie hack for getting a thick, milkshake consistency while boosting my fiber and nutrient intake.
While this recipe works anytime of year, it’s in heavy rotation as soon as fall rolls around and takes me all the way through winter. It means I get to enjoy flavors that match the holiday season, but in a healthy way.
What’s Inside: The Powerhouse Ingredients
This isn’t just a delicious drink; every ingredient in this Cinnamon Roll Smoothie was chosen to give your body a specific boost:
- Frozen Cauliflower: The secret to the texture! It’s packed with Vitamin C and fiber, providing a “fluff” to the blend that is completely tasteless.
- Medjool Dates: These bring a natural caramel-like sweetness and healthy minerals, acting as a natural energy source.
- Almond Butter: Provides heart-healthy fats and protein for staying power, mimicking the richness of a buttery pastry.
- Warm Spice Blend: A combination of cinnamon, cardamom, ginger, and allspice to support metabolism and provide that authentic cinnamon roll aroma.
The Cinnamon Roll Smoothie Shake Recipe
Prep time: 5 minutes Servings: 1 large smoothie, about 24-32 oz.
Base Smoothie Ingredients
- Liquid Base: 1.5 cups milk of choice
- The Solids: 1 frozen banana, 1 cup frozen cauliflower
- The Thickener: 1 tbsp almond butter and 2 pitted dates
- The Boosters: 1 tbsp cinnamon, 1 tsp cardamom, 1 tsp allspice, 1 tsp ginger, 1 tbsp honey
How to Prep the Frozen Cauliflower
You have a few options for using cauliflower in this recipe. Going with raw, fresh cauliflower is a quick and easy option, but it won’t have quite the same thick, frosty texture texture that you get with frozen.
Ways to incorporate frozen cauliflower:
- Buy bags of frozen cauliflower florets from the store and add about 1 cup
- Pick up fresh cauliflower and batch prep a larger amount of frozen cauliflower cubes.
- Option 1: Roughly chop raw cauliflower and add to a Smootheeze 1/2 cup freezer tray along with a splash of liquid to help it freeze together.
- Option 2: Chop and blanch cauliflower until it’s slightly tender. Then, blitz it in a food processor to create “riced cauliflower.” Use this method if you want an ultra-smooth consistency that’s extra velvety.
Optional Ingredients to Make it Taste Like a Shake
- 1/4 cup Greek yogurt (adds extra creaminess with protein and gut-friendly probiotics)
- 1/2 cup Unsweetened coconut milk (replace 1/2 cup of the base milk with canned coconut milk for a thicker, more decadent consistency)
Optional Add-ins for a Health Boost
- 1 tbsp Chia Seeds for Omega-3s
- 1 serving vanilla Protein Powder
- 1/3 cup Rolled Oats for fiber and protein
Instructions
- Liquid First: Pour your milk of choice into the blender.
- Add Your Boosters: Add the almond butter, honey, dates, and all the warm spices.
- The Frozen Layers: Add the frozen cauliflower and the frozen banana.
- Blend: Start slow to break down the cauliflower, then blend on high for 90 seconds until it reaches a velvety, frosting-like consistency.
- Adjust: If it’s too thick after including optional add-ins, add another 1-2 tbsp of milk.
Pro Tip: For the best results, use Smootheeze Freezer Trays to prep your cauliflower. Blitz the cauliflower in a food processor first, then freeze the riced cauliflower in our trays to create perfect portions for the smoothest possible blend.
Cinnamon Roll Smoothie Shake
Equipment
- 1 Blender
Ingredients
- 1 1/2 cups milk of choice
- 1 frozen banana
- 1 cup frozen cauliflower
- 1-2 tbsp honey or agave
- 2 dates (pitted)
- 1 tbsp almond butter
- 1 tbsp cinnamon
- 1 tsp cardamom
- 1 tsp allspice
- 1 tsp ginger
Optional Add-ins: Make it a Milkshake
- 1/4 cup Greek yogurt (adds extra creaminess with protein and gut-friendly probiotics)
- 1/2 cup Unsweetened coconut milk (replace 1/2 cup of the base milk with canned coconut milk for a thicker, more decadent consistency)
Optional Add-ins: Give it an Extra Health Boost
- 1 tbsp chia seeds (for Omega-3s)
- 1 serving vanilla protein powder (for maximum protein)
- 1/3 cup rolled oats (for fiber and protein)
Instructions
- Start by pouring the liquid into your blender.
- Next, toss in the add-ins of your choice.
- Add the cauliflower and frozen banana last.
- Hit that button and blend until smooth, about 1-2 minutes.
- Add more liquid and continue blending to achieve your desired consistency. Pour into a glass and enjoy
Notes
Nutrition
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