Date Almond Smoothie

This creamy dreamy Date Almond Smoothie is thick and luscious like a milkshake, yet totally plant-based and packed with veggies. Naturally sweetened with frozen banana and dates, nutty and delicious, this is just the thing when you want something sweet but healthy. 

Two green smoothies on a grey background with two blue straws

This is the smoothie that got me through the first trimester. That’s a lie, actually. What got me through the first trimester was carbs, carbs, and more carbs, but this smoothie is probably the only reason I got any actual nutrients into my body over a period of approximately six weeks.

I kind of forgot about smoothies in the beginning since all I could tolerate was fast carbs like bread and pasta and pretzels, but then one day I woke up feeling particularly queasy and set out to answer this question: how many pieces of toast will I need to eat before I stop feeling like I might throw up? Turns out the answer was somewhere around five, which is something I’m neither proud or ashamed of; it is what it is.

frozen banana, spinach, and cauliflower on a wooden tray with vanilla, cinnamon, and almond butter

But it turns out that when you eat five pieces of toast for breakfast and then drag yourself to a nutrition workshop where you smuggle in a couple of emergency cheeseburgers-hold-the-beef from a certain fast food joint, eat your emergency burgers because, yes, they were indeed necessary, and *then* go out for burgers and fries with your colleagues, well, if you’ve ever wondered how much bread is too much I now have an informed answer.

I think all of that kicked my body into remembering that in spite of being repulsed by basically all non-bread food, it did in fact need other things, like vegetables and fruit and protein. I remembered about this Date Almond Smoothie, which I used to make on the reg but hadn’t made in ages. It’s packed with veggies, naturally sweetened, and tastes like a milkshake, which was just the thing I needed.

banana, cauliflower, dates, almond butter in a blender

Like many recipes that have been sitting in the archives for a lengthy time, it was well in need of an overhaul. Fewer dates to begin with – the original recipe called for FOUR, which seems like an unnecessary sugar bomb, even if all of that sugar is coming from fruit. I also felt like the recipe needed more veggies, of course, and since I throw frozen cauliflower into pretty much all of my smoothies these days, I tried it out here as well with good results.

My plant-milk of choice these days is unsweetened oat milk, which I’ve spruced up with a splash of vanilla extract and a pinch of cinnamon. That, along with the creaminess provided by the frozen banana and cauliflower, help this smoothie taste like more of a milkshake than anything else – which sometimes is exactly what you need.

green smoothie in a blender

Tips for making awesome smoothies:

  • I use frozen spinach in almost all of my smoothies because it’s cheaper, convenient, but if your frozen spinach doesn’t come in handy little pucks that are perfect for tossing into smoothies, you can use a couple of big fistfuls of fresh spinach instead.
  • Oat milk is my smoothie making milk of choice, but you can swap it with almond, hemp, soy, cashew, or even good old cow’s milk if that’s how you roll.
  • Frozen bananas tend to make the best, creamiest smoothies. I like to keep a bag of peeled bananas in my freezer just for smoothies.
  • Don’t forget about make-and-freeze smoothie packs to make your weekday mornings a cinch!

two green smoothies with blue straws and a white tea towel in the background

Other delicious smoothie recipes you might enjoy:

Mango Matcha Green Tea Smoothie
Chocolate Black Bean Brownie Smoothie
Carrot Apple Smoothie with Ginger
Berry Fennel Smoothie
Edamame Smoothie with Kale, Mango, and Green Apple
Strawberry Coconut Super Smoothie

two green smoothies with blue straws and a white tea towel in the background
Print Pin
5 from 3 votes

Date Almond Smoothie

This creamy dreamy smoothie is thick and luscious like a milkshake, yet totally plant-based and packed with veggies. Naturally sweetened with frozen banana and dates, nutty and delicious, this is just the thing when you want something sweet but healthy. 
Course Breakfast
Cuisine American
Keyword smoothie
Prep Time 5 minutes
Servings 1
Calories 462kcal
Author Katie Trant


  • 1 large frozen banana
  • 1 cup frozen cauliflower
  • 2 cups baby spinach leaves or 3-4 cubes of frozen spinach
  • 1 large medjool date pitted
  • 1 Tablespoon almond butter
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1 1/2 cups unsweetened oat milk


  • Combine frozen banana, cauliflower, spinach, date, almond butter, vanilla extract, cinnamon, and oat milk in a blender. 
  • Blend until completely smooth.
  • Serve immediately. 


Nutrition values are an estimate only.


Calories: 462kcal | Carbohydrates: 84g | Protein: 12g | Fat: 12g | Sodium: 195mg | Potassium: 1379mg | Fiber: 12g | Sugar: 39g | Vitamin A: 6205IU | Vitamin C: 80.3mg | Calcium: 483mg | Iron: 4.8mg

Originally published March 2012





  1. Jehanne says

    This is by far the best green smoothie I have ever had. I added a tbsp of chia seeds before blending for additional thickness and used almond milk instead of oat milk, and it turned out wonderful. 🙂

  2. Lisa Scott says

    My daughter can’t have bananas. How do you think this would work with cooked white beans. Is there anything else you might recommend. She’s allergic to avocados as well.

  3. Kimberly Adkison says

    Love this smoothie! I pack it with frozen cauliflower, spinach and kale so I’m getting a good dose of veggies and it still tastes like a dream.

    • Katie Trant says

      I hope you try it! I promise you you really can’t taste the cauliflower, but it adds a good amount of creaminess (and a good dose of veggies) to any smoothies. I practically never make a smoothie without a handful of frozen cauli thrown in these days!

  4. Laura says

    Tried it today! Delicious and filling – great meal replacement smoothie! I made it with Swiss chard since I didn’t have spinach. Thank you.

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  6. Cammy says

    Looks delish. It might even tempt me to change up the smoothie that I’ve been drinking every morning for the last decade…

    • themuffinmyth says

      You should drink one of these! If I had to make an educated guess about why frozen bananas are sweeter I would say it has to do with the sugar molecules condensing when the water crystallizes into ice. When thawed the food will never truly recover from being frozen, there will be little teeny tunnels where the ice crystals were where now there is nothing. You lose a little water in the freezing / thawing process too. I’ve also noticed that my no sugar muffins are always sweeter after they’ve come out of the freezer than they were before they went in.

  7. Leanne says

    So many things to say. First, this looks fantastic, I like that the ingredient list is short (Doable! Especially in the morning!) and simple. I’m going to try this one out!

    Second, I JUST had the same feeling about a Bundt pan on Saturday! I was so excited; my husband was like, what’s that? And I’ve heard people preach about an immersion blender but they’re weirdly not popular in the States. I’m planning on getting one within the next year because I’ve heard they’re the easiest way to make homemade baby food.

    • themuffinmyth says

      Leanne, I adore you! I knew there had to be someone else out there who understood not being able to live another moment without a bundt ban! Bundt cakes are on the way!

      I bought an immersion blender over a regular blender for a few reasons. First and foremost, it was the cheapest option (I needed money for the bundt pan too). My kitchen is small (I live in Europe) and it can just shove it in a cupboard – It’s lying between a loaf pan and a stack of ramekins. Practically, when making a blended soup, it’s way easier to stick the immersion blender in the pot and give it a whirl than to have to transfer the soup in batches to a blender and then back into the pot. Messy! In a perfect world I’d own both an immersion blender AND a regular blender, but just the one will have to do for now.

      Regarding making baby food, I imagine that the best tool would be a food processor. The immersion blender (and regular blender) do their best work with thinner liquids, but when you’re pureeing steamed carrots and similar the mix gets a little too thick for them. I’ll ask my SIL what she used, though, she was the queen of home made baby food – and is about to be again, #2 is due any day now.

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