Cantaloupe Smoothie
This cantaloupe smoothie recipe uses ripe melon at its peak sweetness, so there's no need to load it with added sugar. It comes together in one blender jar with almost no cleanup, and the texture lands somewhere between a classic milkshake and a fruit-forward yogurt drink.
Equipment
- High-speed blender - a motor strong enough to crush frozen banana and ice without leaving chunks
- Melon baller or paring knife - for cubing the cantaloupe cleanly and quickly
- Cutting board
- Chef's knife
- Liquid measuring cup - for the milk and honey
- Measuring spoons
- Glass storage jars - (optional) for freezing pre-portioned fruit or storing leftovers
- Silicone rubber spatula - (optional) for scraping down the sides of the blender jar between pulses
- Reusable silicone straws - (optional) for a thicker, spoonable smoothie
Ingredients
- 3 cups cantaloupe - 450g, cubed and chilled, from one ripe melon
- 1 banana - large, ripe, sliced and frozen at least 2 hours
- 1 cup Greek yogurt - 240g, plain, full-fat or 2%
- 3/4 cup milk - 180ml, dairy or unsweetened almond milk
- 2 tablespoons raw honey - 30ml, adjust or omit depending on sweetness of melon
- 1/2 teaspoon pure vanilla extract - 2.5ml
- 1 cup ice cubes - 140g
Instructions
- Rinse the melon, cut in half, scoop out seeds, and cube the flesh into 1-inch pieces. Measure out 3 cups and chill if needed.
- Pour the milk into the blender jar first, followed by the honey and vanilla extract.
- Spoon the Greek yogurt into the blender on top of the liquid, then add the cubed cantaloupe on top of the yogurt.
- Secure the lid and blend on medium speed for about 20 seconds, until the cantaloupe and yogurt are fully incorporated. Stop and scrape down the sides with a rubber spatula if needed.
- Drop in the pre-frozen banana slices and the cup of ice cubes. Blend on high speed for 30 to 45 seconds, until the mixture is completely smooth and no ice chunks remain.
- If the smoothie is too thick, add a splash more milk, one tablespoon at a time, and blend briefly. If too thin, add a few extra ice cubes and blend again.
- Taste the smoothie and stir in a little extra honey if desired. Pour into glasses and serve immediately.
Notes
- Freeze the banana ahead of time: Slice it and freeze in a single layer on a tray for at least 2 hours before blending. This gives the smoothie its thick, cold texture without diluting the flavor with ice.
- Choose a ripe melon: An underripe cantaloupe tastes bland. Smell the stem end for a sweet, slightly musky aroma before buying.
- Chill the cantaloupe: Room-temperature melon makes for a lukewarm smoothie. Refrigerate the fruit for at least an hour beforehand.
- Don't skip the scrape-down: Cantaloupe fibers can catch under the blades. A quick pause with a spatula prevents stringy bits in the final texture.
- Adjust honey to the fruit: Late-summer cantaloupe rarely needs honey, while early-season melon usually does. Taste a raw cube before adding sweetener.
- Blend liquids first: This habit helps the blades catch the fruit instead of spinning uselessly underneath it.
- Make it a smoothie bowl: Cut the milk to 1/2 cup for a thicker, spoonable texture and top with granola and fresh fruit.
- Store leftovers: Keep in an airtight jar in the refrigerator for up to 24 hours. The texture will separate, so stir or re-shake before drinking.
- Freeze for later: Pour into popsicle molds or ice cube trays and freeze for up to 2 months for a frozen treat or future smoothie base.
- Dairy-free adaption: Swap the milk and yogurt for plant-based versions like coconut yogurt and oat milk to keep the texture nearly identical.
Nutrition
Serving: 1SmoothieCalories: 155kcalCarbohydrates: 29gProtein: 8gFat: 2gSaturated Fat: 1gMonounsaturated Fat: 0.5gCholesterol: 5mgSodium: 65mgPotassium: 620mgFiber: 2gSugar: 24gVitamin A: 60IUVitamin C: 70mgCalcium: 10mgIron: 2mg
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