Three Smoothie Recipes to Power Your Day

When my kiddos were small, they’d roll out of bed, come in for a snuggle and head straight to the kitchen. Breakfast was a priority, and I was happy to fill their little bellies with homemade protein balls, healthy muffins, and egg cups.

These days, bedtime is later (pretty much the same as mine), they don’t wake with the sun, and they look at me askance when I suggest they might possibly be hungry in the early morning hours. Thanks, Mom, check back in around 10 a.m., and we’ll do brunch. Breakfast has gone out of style at our house.

When the school year starts, I anticipate my suggestions will be met with ‘I’m not hungry’ as they take a swig of milk and rush out the door to catch the bus. But I’m not giving up without some resistance.

Many mornings, I’ll make a protein shake for myself when I get back from the gym in the morning, and I’ve found that kids love them too! Even if they don’t “eat” something, I know that they’re getting a good balance of carbohydrates, protein, fruits and vegetables to fuel their day.smoothies

Here are a few of our favorite smoothie recipes!

I always use plant-based milk (usually unsweetened almond) and either vegan or grass-fed whey powder (I’ve linked the brands below) because a few in our family are lactose intolerant, but feel free to make substitutions with your favorite brands.

I incorporate frozen cauliflower rice as a standard ingredient in my smoothies, because it has zero flavor when mixed with other ingredients, adds a super creamy texture, and gives it a nutrient boost. Feel free to also throw in handfuls of fresh spinach, too!

As written, recipes below make enough for two adults, or one adult and two kids.

Salted Caramel Smoothie

6 oz. water

6 oz. almond milk

1 scoop vanilla protein powder

2 T. cashew butter

2 Medjool dates (You can soak in warm water to soften and make easier to blend if you want)

1 large frozen banana

1/3 cup frozen cauliflower rice

½ cup to 1 cup ice (start with less, add more if needed)

1/8 tsp salt

Whir together in your blender, starting with 1 ½ cups liquid and ½ cup ice and adding more as needed to create desired consistency. Blend until smooth. Also great with a sprinkle of cinnamon!

Chocolate Cherry Smoothie

8 oz. almond milk

8 oz water

1 serving chocolate protein powder

1 heaping cup frozen cherries

¼ cup frozen cauliflower rice

½ cup to 1 cup ice

Blend until smooth, adjusting ice until it reaches your desired consistency.

Coco-nanas Smoothie

1 ½ cups almond milk

1 large frozen banana, cut into chunks

1/3 cup frozen cauliflower rice

1 serving chocolate protein powder

4 T.  powdered peanut butter (or a few tablespoons natural peanut butter, or a combo of the two)

Start with five ice cubes and add more if needed. 

Blend until smooth, adjusting ice until it reaches your desired consistency.


Natalie is a Lee’s Summit freelance writer and mom to a sweet girl, Adelyn, and a spicy boy, Gage. She’s married to David, a dermatologist. This means she's that mom at the park in the wide-brimmed hat with nine bottles of sunscreen in her oversized purse. Natalie’s first job out of journalism school was as a health and cuisine reporter for a small-town newspaper. Today, her continued love for food, fitness, and family adventures are manifested on her lifestyle blog, Lovely Inside Out. Making healthy food from scratch is her jam, and you’ll often find her trashing her kitchen while making cashew butter, protein balls or plantain tortillas.