Perfect Daily Smoothie

Perfect Daily Smoothie

This post has been updated on July 1st, changing the frozen banana to frozen cauliflower to accommodate a lower-sugar option!

It has been my mission to create a smoothie that could truly stand with the best of them as a full-bodied, nutrient-dense, filling breakfast. Which, if you hadn’t heard, is the most important meal of the day. I wanted a smoothie that was low in sugar, had the gusto to fuel me until lunchtime, and got in ALL the good stuff right out of the gate. Smoothies can hide a lot of things, and therefore are the perfect base for an abundance of superfoods.

Also? It needed to taste delicious. Obviously. I know there are crazy-delicious, nutrient-filled savory breakfasts out there (bacon & eggs with greens, hello), but I just am not a savory breakfast person. I can embrace that now with open arms because I am no longer missing out on all the good fats, protein, greens, good carbs and micronutrients that often come along with a savory breakfast without sacrificing my love for the sweet!

I eat this smoothie bowl every single day. It is truly the light of my life.It is my perfect breakfast, and it makes me so happy. Also, playing with toppings is really fun. So.

I want to go through and detail the reasoning behind each ingredient so you know exactly why it’s earned its place in my daily diet:

  • Steamed-then-frozen cauliflower: This is the ultimate base for smoothies if you ask me. The texture is unbelievably creamy and smooth while dropping a huge nutrition bomb and sneakily packing in extra veggies. I AM IN LOVE. What you need to do: steam or boil your cauliflower florets, let them cool, and then put them in a container in the freezer to freeze. Bam. Perfect. I do not recommend freezing raw cauliflower as it’s tougher on the digestion and makes for a grittier texture. P.S. I used to use frozen banana in place of the cauliflower I now use. I made the swap to accommodate my desire for a lower-sugar breakfast, which works best with my body right now. Feel free to use banana if you like!
  • Frozen blueberries: For flavor and antioxidants. I don’t always use blueberries–sometimes I’ll go for blackberries or raspberries or a combo–but they’re my favorite.
  • Greens: Because you need your greens! They’re a micronutrient heaven and full of wonderful things your body needs to run properly. I keep bags of mixed greens, spinach or kale in my freezer to use for this purpose.
  • Raw Eggs: Yep. Raw eggs. This is what makes this smoothie so rich, creamy, and nutrient-packed. This is what makes it better than a sugar bomb combo of just fruit that only keeps you full for half an hour. I use strictly pasture-raised organic eggs (like from a local farmer via my co-op, or from a brand like Vital Farms), which are prime for the highest nutrient content and, since I know you’re wondering, have only the tiniest chance of salmonella in comparison to regular ol’ eggs. I suggest also washing the outside of the eggs before cracking them to even further prevent coming in contact with salmonella. Raw eggs are abundant in crucial nutrients like Omega-3s, B6 + B12, as well as a perfect balance of protein & good fat. Something to note: some people are sensitive to raw eggs whites, and there is some controversy as to whether or not they’re optimal to eat raw–read more about benefits/possible cons here–but for me personally, after some experimentation, my body doesn’t react negatively to raw egg whites. You can add just the yolks if you’d prefer. I add two eggs to my smoothie if I really need to stay full for a long time or have a big day ahead of me, or one if I don’t deem two necessary.
  • Grass-Fed Kefir: For a happy gut! I don’t have any problem with fermented dairy, but if you do, you can add a coconut water kefir or nix it all together & add some water or almond milk for blending purposes. Fermented foods like kefir are full of probiotics to help populate a happy, healthy gut biome which then contributes to the health of your entire body!
  • Protein Powder: For protein and taste! Make sure you’re using a very clean protein powder–lots of a ton of added yuck in them–like my very favorite one here. Feel free to nix if you’re using two eggs (since your protein is covered) or if you don’t like the taste.
  • Ground Flax: For fiber! Fiber is your friend!
  • Maca Powder: For a boost of energy + hormone health. This is my favorite brand.
  • Turmeric + Black Pepper: For its incredible anti-inflammatory properties. The black pepper makes turmeric incredibly more bioavailable, which means your body can make way better use of it. Also, don’t worry, you can’t taste these. This is my favorite brand of turmeric.
  • Cinnamon: For balancing blood sugar levels. I always recommend pairing cinnamon with fruit, since it helps your blood sugar not spike so much.

And that’s it! You definitely do not need every one of these to make this smoothie by any means, but I highly recommend them for the reasons I’ve listed above. Now go make an INCREDIBLE SMOOTHIE!


My Perfect Daily Smoothie

Prep Time 5 minutes
Servings 1


  • 1 1/2 cup steamed-then-frozen cauliflower or banana for higher carb/sugar
  • 1 cup frozen blueberries
  • 2 cups greens
  • 1 or 2 raw egg(s) only yolks if sensitive to raw egg whites
  • 1/4 cup grass-fed kefir less if using 2 eggs
  • 1 scoop vanilla protein powder
  • 1 tablespoon ground flax
  • 1 teaspoon maca powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon black pepper
  • 1 teaspoon cinnamon


  1. Wash the outside of the egg shells, especially if not pasture-raised.

  2. Add all ingredients to a high speed blender. Add almond milk or water for a thinner consistency, but I like my smoothies nice and thick!

  3. Pour into a bowl & top with your favorite goodies! I like fresh berries, frozen mango, cacao nibs, coconut flakes, or any other fun stuff I've got on hand.

Recipe Notes

This vanilla protein powder is my very favorite. Feel free to omit if you'd like--sometimes I do--especially if you're using 2 eggs rather than one (since you've got your protein source covered!).



If you like this recipe or like what I’m doing here, please share this (or any of my other content) with your friends via social media, word of mouth, or by pinning the pin below onto your Pinterest boards! It makes a huge difference and is a major help to me growing this community.

xx Kennedy

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