5-Minute Creamy Cantaloupe Smoothie (family favorite)
Looking for a healthy smoothie idea that kids and adults love? This easy, healthy cantaloupe smoothie is it. It’s made with 6 simple ingredients—including cauliflower rice for added nutrition. Whipped up in a high-powered blender, this fruit and veggie-packed smoothie is ready in just 5 minutes. Great for 9+ months!
Medically reviewed by Jamie Johnson, Registered Dietitian Nutritionist (RDN).
Healthy Cantaloupe and Banana Smoothie
Smoothies are a great way to serve fruits and vegetables to kids (3 different ones in this one!), especially if they balk at the sight of them. They can easily be hidden in a smoothie, and kids will slurp it up and be none the wiser. And you can feel good knowing they are getting plenty of good nutrients for their growing bodies.
This Cantaloupe Banana Smoothie is a healthy and refreshing snack or light meal for your kids! Filled with only 6 ingredients – cantaloupe, mango, frozen cauliflower, frozen bananas, chia seeds and a sweetener (with the last 2 ingredients being optional), this easy smoothie is great served for a snack, part of a lunch or even as an evening dessert.
If you are looking for more easy and healthy smoothie recipes ideas for your little ones, then be sure to check out this Peach Pie Smoothie, Chocolate Peanut Butter Smoothie with Hidden Veggies, or this delicious Avocado Green Smoothie. You can also find more recipes and information in my best-selling cookbook Little Foodies: Recipes for Babies and Toddlers with Taste.
Cantaloupe Smoothie Video
Watch this video to see how easy this cantaloupe smoothie is to make!
Reasons to Love this Smoothie
- toddler and kid-approved
- great for picky eaters
- hidden-veggie (your kiddo won’t even taste the cauliflower)
- simple ingredients
- 5-minute prep time
- can be served for breakfast, snack, lunch or dessert
- naturally gluten-free and nut-free
- can be made dairy-free
- no added refined sugar
- Cantaloupe: the star of the smoothie provides vitamins A, C, potassium and antioxidants.
- Mango: use frozen. Can also use pineapple, peaches or nectarines.
- Banana: helps to make these smoothies wonderfully creamy as well as provides fiber, vitamins and potassium. It’s best to use frozen bananas but you can also use fresh ones.
- Cauliflower: frozen cauliflower florets or riced cauliflower works best as it doesn’t have as strong of a taste as fresh cauliflower does.
- Honey: is a great way to sweeten a smoothie naturally (only for kids over 1 year of age). You can also use maple syrup or agave syrup if you prefer.
- Milk: you can make this smoothie using any milk you prefer – regular or any plant-based milk such as almond, oat or soy.
Benefits of Cantaloupe for Kids
Melons are filled with a wide variety of nutrients for your baby;
- Contain potassium, an important electrolyte for maintaining fluid balance, muscle contractions and normal heartbeat.
- High in vitamin C, which supports the immune system and helps with iron absorption.
- Cantaloupe is an excellent source of vitamin A, which is necessary for healthy eyes and skin.
- High water content helps keep your baby hydrated and relieves constipation.
Frequently Asked Questions
While smoothies are best served right after being blended, you can store them in the fridge for up to 24 hours.
Yes! Even though cantaloupe has high water content, they make great refreshing smoothies that are great for hydration on a hot day.
More Fun Add-Ins
Here are some of our favorite smoothie add-ins that deliver a big nutritional boost! I recommend you pick one or two per smoothie (don’t add them all in;). These are completely optional additions.
- hemp seeds: an easy way to get in extra protein into a smoothie as hemp seeds contain 33% by weight and sustainable source of Omega-3s, amino acids, and minerals. Can add in 1/2-2 teaspoons into this smoothie recipe.
- bee pollen: bee pollen contains over 200 compounds, minerals, vitamins and essential amino acids. I find bee pollen is an easy way to ease symptoms of seasonal allergies for my family. Can add in 1/4 – 1/2 teaspoon to this smoothie.
- coconut oil: a great way to get in some extra healthy fat into your smoothies, which will help keep your kiddos fuller for longer. Can add 1 teaspoon – 1 tablespoon to any smoothie.
- probiotics: helps with promoting balanced and healthy digestion. Add in 1/2 – 1 serving of liquid or powder probiotics.
- Place all ingredients into a high-speed blender and blend until smooth – roughly 1-2 minutes on high.
- Pour and serve.
Tools You Need
Here are some fun additions you can add:
- sub peaches, nectarines or pineapple for the mango
Cooking with Kids
You can easily have your kids help you make this smoothie.
- Toddlers can help measure and pour the ingredients into the blender.
- They can help put the lid on the blender and push start. Note: make sure to talk about not touching the blender blade while making something in the blender, as it can be sharp.
- Have them pour their smoothie into their own cup.
- You can pretty much let older kids make this recipe by themselves.
- They can pick out and measure all of the ingredients. Note: make sure to talk about not touching the blender blade while making something in the blender, as it can be sharp.
- Have them pour the smoothie into their own cup as well as a second cup for you!
- Serving – smoothies are best served as soon as you have made it. But you can store any leftovers covered in the fridge for up to 24 hours.
- Frozen Produce – for a thicker smoothie, use frozen bananas, mango and cauliflower. If using fresh, add in 4-6 ice cubes.
- Blend time – make sure you blend for at least 1-2 minutes or until everything is completely broken down. No kid wants a mouthful of frozen cauliflower, so make sure it’s smooth before pouring.
More Great Smoothie Recipes
- 15 Smoothies for Toddlers + Kids (Healthy + Delicious)
- Chocolate Peanut Butter Smoothie with Hidden Veggie
- Green Tropical Smoothie Popsicles for Toddler + Kids
- Avocado Green Smoothie for Baby + Toddler
- Apple Pie Smoothie (Toddler + Kid Favorite)
Or watch the shortened video here.
Get the recipe: 5 Minute Cantaloupe Smoothie (family favorite0
- 1 cup cantaloupe,
- 1/2 cup frozen mango (see notes)
- 1 medium banana, preferably frozen
- 1/4 cup frozen cauliflower or cauliflower rice (optional)
- 1/2 tsp chia seeds (optional)
- 2-3 tbsp honey (over 1 year), maple syrup or aguva nectar (optional)
- 3/4 cup milk of choice, regular, almond, soy, cashew, oat, etc.
- Ingredients: in a blender add in the cantaloupe, mango, banana, cauliflower, chia seeds, honey and milk.
- Blend: Turn the blender on and blend for 1-2 minutes or until completely smooth.
- Pour: once blended, pour into a small cup with a lid and serve.