Keto Tropical Smoothie

This smoothie is built on unsweetened coconut milk, avocado and shredded coconut, with frozen cauliflower, spinach and chia seeds blended in. A little erythritol and vanilla finish it. It is dairy-free and low in carbohydrates, at about 5 grams per serving, and it needs no cooking. The recipe makes 2 servings in 5 minutes.

Save this recipe for later:

The cauliflower is the unusual part. It adds body and fiber to the drink without adding carbs, and with the coconut and avocado you do not notice it in the glass.

What Goes in the Blender

Amounts are in the recipe card at the bottom. These are the parts that shape the texture and flavor.

• Unsweetened coconut milk (1 cup): the creamy, dairy-free base.
• Frozen cauliflower florets (1/2 cup): adds thickness and fiber without adding carbs, and chills the drink.
• Avocado (1/2): gives a creamy texture.
• Unsweetened shredded coconut (1/4 cup): brings the tropical flavor and a bit of texture.
• Spinach (1/4 cup): a low-carb leafy green that blends in without changing the taste.
• Chia seeds (1 tablespoon): thicken the smoothie and add fiber.
• Erythritol (1 tablespoon) or another keto sweetener: sweetens without sugar.
• Vanilla extract (1/2 teaspoon): rounds out the flavor.
• Ice cubes (optional): for a thicker, colder smoothie.

Blending It

Put the liquid in the blender first, since it helps the blades move freely and blend evenly. Then add the cauliflower, avocado, coconut, spinach, chia seeds, erythritol and vanilla, and blend on high until smooth and creamy. Measuring everything out beforehand keeps the process quick.

Taste it and add more sweetener if it needs it. Pour it into a glass and drink it right away for the best flavor and texture. A sprinkle of shredded coconut or a slice of lime on top finishes the glass.

Adjusting the Texture

• Thicker: add ice cubes and blend again, or use more avocado.
• Thinner: add more coconut milk.
• Frozen ingredients: frozen cauliflower and spinach add creaminess and chill the smoothie, so it needs less ice. Fresh ones work too, but you may need ice to get the thickness.
• Sweetness: add more erythritol, or use monk fruit or stevia. Start with a small amount.

A high-speed blender gives the smoothest result. A regular blender works too, but blend a little longer. A spatula helps scrape down the sides.

Variations

• Berry: replace the spinach with frozen raspberries or strawberries.
• Green: replace the avocado with a ripe banana, in moderation, and add kale.
• Coconut pineapple: add a few chunks of fresh or frozen pineapple and a splash of coconut extract. Mind the carbs.
• Chocolate: mix in a tablespoon of unsweetened cocoa powder.
• Nut butter: add a tablespoon of almond or peanut butter.
• Spicy: a pinch of cayenne pepper or a few slices of fresh ginger.
• Herbs: fresh mint or basil leaves.
• Flavor boosters: a few drops of coconut extract or a squeeze of lime juice. Kale or another low-carb leafy green can stand in for the spinach.

What to Have with It

Avocado deviled eggs, cheese crisps, celery sticks with almond butter and caprese salad skewers all pair with the smoothie. For something sweet, low-carb coconut macaroons made with unsweetened coconut echo the flavor. As another drink, unsweetened herbal iced tea such as hibiscus or mint, or sparkling water with lime, goes alongside.

Time and Nutrition

Prep is 5 minutes and there is no cooking. Each serving has approximately 210 calories, 20 grams of fat (15 grams saturated), 5 grams of carbohydrates, 3 grams of fiber, 1 gram of sugar, 3 grams of protein and 50 milligrams of sodium.

FAQ

Can I use fresh ingredients instead of frozen?

Yes. Frozen cauliflower and spinach add creaminess and chill, but fresh ones work. You may need to add ice to get the right thickness.

Can I replace the coconut milk?

Yes. Unsweetened almond milk or cashew milk can replace it, though the flavor and creaminess will change slightly.

Can I prepare it in advance?

It is best fresh. You can prepare the ingredients ahead and keep them in the fridge, then blend when you are ready. Portioning the frozen cauliflower, avocado and spinach into freezer bags makes it a grab-and-blend job.

The Foodie Yummy Cookbook

12 reader-favorite recipes in one printable PDF. Enter your email and download it instantly.

Made it or loved it? Share this recipe

Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us