The Washington Post

Cantaloupe Smoothie Bowl

Cantaloupe Smoothie Bowl 2.000

Tom McCorkle for The Washington Post; food styling by Gina Nistico for The Washington Post

Nourish Aug 4, 2022

In this fun take on the classic, healthful cantaloupe-and-cottage-cheese combo, frozen melon is blended to a sorbet-like consistency with milk and a touch of cardamom, then served in bowls with a scoop of creamy cottage cheese in the center, garnished with lime zest and fresh mint for a frosty treat that’s both refreshing and satisfying.

Active time: 15 mins; Total time: 30 mins


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Tested size: 2 servings; makes 4 cups smoothie

  • 3 cups (14 ounces) fresh cantaloupe chunks (1-inch pieces, from 1 large cantaloupe), frozen
  • 1 cup whole or reduced-fat milk (may also use unsweetened plant-based milk), plus more as needed
  • 1/8 teaspoon ground cardamom
  • Honey (optional)
  • 2/3 cup regular or low-fat plain cottage cheese
  • 2 teaspoons torn fresh mint leaves
  • 1/2 teaspoon finely grated lime zest
  • Corn chips or plantain chips, for serving (optional)


Place the cantaloupe in a blender and let it soften slightly, 15 to 20 minutes. Add the milk and cardamom and pulse until the mixture is smooth and has the texture of a loose sorbet. You may need to stop the blender to stir/scrape with a spatula several times; add 1 to 2 more tablespoons of milk; and/or wait a few minutes for the melon to soften further, depending on the power of your blender. Depending on the sweetness of the cantaloupe, you can add honey to taste, pulsing a few more times to incorporate.

Divide the melon mixture between 2 shallow serving bowls. Add 1/3 cup of cottage cheese to the center of each, then sprinkle with the mint and lime zest and serve.

Recipe Source

From cookbook author and registered dietitian nutritionist Ellie Krieger.

Tested by Jess Eng.

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Nutritional Facts

Calories per serving (2 cups smoothie, using reduced-fat milk, and 1/3 cup low-fat cottage cheese): 192

% Daily Values*

Total Fat: 5g 8%

Saturated Fat: 3g 15%

Cholesterol: 20mg 7%

Sodium: 340mg 14%

Total Carbohydrates: 25g 8%

Dietary Fiber: 2g 8%

Sugar: 24g

Protein: 15g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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