This cinnamon roll date smoothie is a delectable healthy treat! Sweet, creamy, and packed with nutrients. It’s made with simple ingredients, is naturally sweetened with dates, and can easily be made plant-based depending on your choice of protein powders.
While many smoothie recipes contain banana, I’ve crafted this one to use other ingredients since I know some folks aren’t a fan of banana. It’s a nice option to mix things up!
Whether you’re refueling after a workout or just need a quick breakfast, this smoothie is a great choice. It provides both carbohydrates (to fuel your muscles with energy) and protein (for muscle recovery and satiety).
Ingredients and Instructions
You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips.
Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:
- Frozen cauliflower rice – Yes, that’s right! Don’t knock it until you try it. Frozen cauliflower rice helps add a creaminess and adds a veggie to the mix. It doesn’t add a noticeable flavor and should blend easily as long as you have a decent quality blender / blender cup. If you don’t want to use this, you can sub in a frozen banana instead.
- Dates – Medjool dates are best for this smoothie as they have a caramel-like flavor and soft texture. I used Natural Delights Pitted Fresh Medjool Dates. That said, you can use any variety of date you have on hand. Keep in mind that medjool dates are often a bit larger than some of the other packaged dates at the store, so you may need to add a few extras if you are using another type. If your dates are firm, soak them in hot water for a few minutes before blending.
- Protein Powder – You can use whatever type of protein powder you prefer. A plant protein complex (like this one) will keep the entire recipe plant-based. Or you could use a whey protein powder if you consume dairy. Whatever you prefer.
Once you’ve got all your ingredients together, just toss ‘em in a blender or blender cup. Blend on high speed for about 30 seconds until well combined and smooth. Then enjoy!
Quick Food Safety Note
Theoretically, frozen packaged vegetables – like frozen cauliflower – that are not labeled ready-to-eat should be cooked before consuming. This is due to the potential risk of bacteria like listeria being present on frozen veggies. Cooking would kill the bacteria.
Most publications on this topic note the risk is likely low. However, if you’re worried about this or if you are from a vulnerable population (i.e. pregnant woman, elderly, small child), you can take some steps to keep yourself safe.
You can either look for packages labeled ready-to-eat, or you could purchase fresh cauliflower, rice it, and freeze it. You could also cook a frozen steamfresh bag, then refreeze into half cup portions for smoothies. Lots of options!
Nutrition Benefits
As a dietitian, I’m a big fan of smoothies! You can pack a lot of nutrition into an easy-to-consume drink. Here are some highlights:
- Provides 18 grams of protein – This is helpful for muscle repair and recovery after a workout, and also helps you feel full longer. If you’re eating this as a meal rather than a snack, you can use a full scoop rather than a half scoop to increase this more.
- Excellent source of fiber – Fiber is so important for digestive health and blood sugar control! The dates and oats in this recipe contribute quite a bit of fiber.
- Has 30% of your daily iron needs – This mineral is key for transporting oxygen in your blood to your muscles, so it’s absolutely essential for active women to get enough.
- Excellent source of Vitamin B12 – After having a deficiency two years ago, I’ve been on the quest to make sure I’m getting plenty in my diet! B12 is key for energy production.
- Provides 30% of your daily Vitamin C needs – A key vitamin for skin and immune health.
More Smoothie Recipes
If you’re looking for more tasty smoothies and shakes, be sure to give one of these a try:
- Banana peanut butter chocolate smoothie
- Strawberry watermelon smoothie
- Pumpkin coffee smoothie
- Turmeric banana smoothie
I hope you enjoy this recipe! If you get a chance to try it, feel free to leave a recipe rating or comment below.
Cinnamon Roll Date Smoothie
Ingredients
- 2 pitted Medjool dates (I used Natural Delights)
- ¾ cup plain almond milk
- ½ cup frozen cauliflower rice (see notes)
- ½ scoop vanilla protein powder
- ¼ cup rolled oats
- 1 tsp cinnamon
- ½ tsp vanilla extract
- A few ice cubes
Instructions
- Add all the ingredients to a blender cup (or regular blender). Blend until smooth and creamy. Enjoy!
Notes
- Theoretically, frozen pre-packaged vegetables – like frozen cauliflower – that are not labeled ready-to-eat should be cooked before consuming. This is due to the potential risk of bacteria on the vegetables. If you’re worried about this or are from a vulnerable population (i.e. pregnant woman, elderly, small child) you can either look for packages labeled ready-to-eat or you could purchase fresh cauliflower, rice it, and freeze it. Or cook a frozen steamfresh bag, then refreeze into half cup portions for smoothies.
- A frozen banana can be used in place of frozen cauliflower rice.
- If using other types of dates, keep in mind they may be smaller than Medjool dates. You may want to add an extra or two. You can always taste after blending and add more if you need more sweetness.
- The nutrition analysis below will vary a bit based on the type of protein powder you are using.
Nutrition
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