Tropical cauliflower and kefir creamsicles

Tropical Kefir and Cauliflower Creamsicles might sound a little complicated or crazy?! Trust me – they’re not! But maybe you’re a wee bit interested as to how this odd or unique combination came to be?

Here’s the truth …

Fact #1. An orphan bag of frozen riced cauliflower was living in my freezer!

I purchased a bag of frozen riced cauliflower a long time ago when it was super trendy (maybe it still is?) I had lofty intentions of cooking it up and using it in place of rice some night at supper. Truth be told, I enjoy rice far too much and wasn’t interested in messing with a good thing! So, it became a sort of space occupying lesion in the freezer. This got me thinking about how the heck I was going to use it up? Then I figured – why not a smoothie or popsicles? Bingo!

Fact #2. I had a jug of kefir nearing its expiration in my fridge.

I’ve been boosting our intake of fermented foods at home. Kefir has made a more regular appearance in our fridge over the past few months. It’s fairly pricey so I make sure to use every last drop! Foolishly, I had bought a jug that was basically expired when I purchased it. I was quickly looking for a way to use it up!

Fact #3. I desperately needed to get out of my “berry/banana” rut.

I make a lot of smoothies, overnight oats and muffins with berries and bananas in them. They’re a fantastic combo! Plus, bananas are cheap and frozen berries are quite affordable too. I’ve never NOT liked a creation that involves these two. Nonetheless, I desperately needed a new flavour to make life a little more exciting again! You know – keep things interesting?! (Like 2020 hasn’t been interesting enough?!)

So, I threw my frozen riced cauliflower, kefir and frozen tropical fruits together in a blender. I whirled them together (with a few other ingredients) and magically produced this delicious combo!

Introducing Tropical Kefir and Cauliflower Creamsicles. Voila!

Tropical Kefir and Cauliflower Popsicles

Here is why I love making homemade popsicles:

  1. You can essentially throw any ingredients into a blender and pour it into popsicle molds! (Well, maybe not ANYTHING!) There is so much room for creativity and experimentation with ingredients and flavours.
  2. Popsicles are always enthusiastically welcomed by kids. Making them at home is a great way to boost nutrition and introduce new foods. I bet you never thought of putting veggies in a popsicle?! Show your kids what you’re adding to the mix. They will be surprised at how unnoticeable cauliflower (or any other mild-tasting veggie) is in the mix.
  3. Involving your kids in the process of popsicle-making is really easy. You don’t have to worry about a mess of flour on the floor! Simply get the kids to measure and pour the ingredients into the blender.

And although it doesn’t always happen this way, this particular creamsicle recipe blended up nicely for a smoothie or smoothie bowl. A great 2 for 1 recipe!

Probiotics + vitamin C + antioxidants + glucosinolates for the win!

It’s not my preference to break food down into its microscopic components all the time. We eat food – not isolated nutrients! However, I couldn’t help but to quickly mention how jam-packed full of nutrition these creamsicles are.

To start, kefir adds a hefty dose of probiotics, naturally derived from the fermentation process used to create kefir. It also contains calcium, vitamin D and protein too. Mango, pineapple OJ and cauliflower all boast a terrific source of vitamin C and antioxidant power to boot!

Lastly, cauliflower (as well as other cruciferous vegetables – think broccoli, kale, cabbage etc.) contains various types of glucosinolates, which are well researched compounds known for their anti-cancerous properties. I know that cauliflower isn’t necessary the most well-liked veggie for kids. That’s where getting them involved in the process of making these popsicles can be advantageous for exposure!

So, have I convinced you to give these a try?!

If you do, be sure to drop a comment below and let me know how it goes!

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Tropical cauliflower and kefir creamsicles

Tropical Kefir and Cauliflower Creamsicles

  • Author: Rosanne Robinson, RD
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 8 popsicles 1x


These tropical pops are loaded with nutrition, including vitamin C, probiotics, calcium and more! Make these year round as an easy balanced snack or dessert!


  • 1/2 cup heaping frozen mango chunks
  • 1/2 cup heaping frozen pineapple chunks
  • 1/2 cup frozen cauliflower rice
  • 3/4 to 1 cup kefir – plain OR mango-flavoured
  • 1/2 cup orange juice
  • 1 tsp vanilla extract
  • Honey or maple syrup to taste if using plain kefir (start with 1 Tbsp and add more if desired) 


  1. Add all of the ingredients in the bowl of a high powered blender.
  2. Blend until very smooth and pour into popsicle molds.
  3. Freeze until solid and enjoy!


Adjust the sweetness of these creamsicles to your liking by using mango flavoured kefir for a sweeter popsicle or using plain kefir for a less sweet option.