A few months ago, I began posting some fun recipes created by Dole in honor of the Frozen II movie release. I’m not affiliated with either venture, but we were happy to share the wonderful dairy-free dishes they created. Today, Frozen II in Digital HD is hitting Amazon Video and iTunes (it is out on DVD February 25th), so I thought we should commemorate the occasion one more healthy recipe: Dairy-Free Carrot Smoothie Bowls.

Carrot Smoothie Bowls with a Tropical Twist and No Added Sweetener

As you might have guessed by the carrot theme, this is an Olaf-inspired recipe. It’s a fresh from frozen blend that you can enjoy for sweet nourishment anytime of year.

We love these dairy-free Carrot Smoothie Bowls as warm weather refreshers, for spring breakfasts, or to rejuvenate after a taxing workout or activity any time of year. It’s also a fun, healthy recipe for kids to assemble and enjoy!

Carrots are definitely under-utilized in smoothies. They’re naturally sweet, and meld perfectly with most fruit flavors, like orange, pineapple, and banana.

I know many of your can’t eat bananas (or don’t like them), so I’ve included a banana-free option for these Carrot Smoothie Bowls that is equally delicious!

This dairy-free, sugar-free carrot smoothie bowls recipe was shared with us by Dole in honor of Disney’s Frozen II movie.

Special Diet Notes: Carrot Smoothie Bowls

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, peanut-free, soy-free, vegan, vegetarian, and paleo-friendly.

For nut-free carrot smoothie bowls, omit the almonds, or substitute hemp seeds, pumpkin seeds, or sunflower seeds.

For banana-free carrot smoothie bowls, you can substitute mango for the banana. I would use about 2 cups frozen mango chunks for the smoothie portion, and 1 cup fresh (or defrosted) chopped mango for the topping. Frozen mango chunks are available at most grocery stores.

Melanie Marcus, MA, RD

Dairy-Free Carrot Smoothie Bowls

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This smoothie bowl is fruit-sweetened, so it can be enjoyed as a healthy snack or breakfast. If preferred, you can skip the toppings, and simply enjoy it as a smoothie!

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Prep Time 15

Cook Time 2

Total Time 17

Servings: 4 servings

Course: Breakfast

Cuisine: American

Calories: 183

Ingredients Method Nutrition

Ingredients

2 tablespoons unsweetened coconut flakes
2 ripe frozen bananas see Banana-Free option above
2 carrots chopped
1 cup chopped frozen pineapple
½ cup orange juice
½ cup unsweetened coconut water
1 fresh banana thinly sliced
¼ cup chopped whole roasted unsalted almonds see Nut-Free option above
½ teaspoon chia seeds

Method

Toast the coconut in a large skillet over medium-high heat for 2 minutes or until lightly browned and fragrant, stirring frequently. Transfer the toasted coconut to a plate to cool.
Place the frozen bananas, carrots, pineapple, orange juice, and coconut water in your blender and puree on high until smooth.
Divide the carrot-banana mixture into 4 bowls, and top each with the sliced fresh banana, almonds, toasted coconut, and chia seeds.

Nutrition

Serving: 1¼ cups smoothie, 1 tablespoon almonds, ⅛ teaspoon chia seeds, ½ tablespoon coconut and ¼ bananaCalories: 183kcalCarbohydrates: 35gProtein: 3gFat: 5gSaturated Fat: 2gCholesterol: 0mgSodium: 32mgFiber: 5gSugar: 21g

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Carrot Smoothie Bowls with a Tropical Twist and No Added Sweetener