Tropical Smoothie Recipe

This Tropical Smoothie recipe is a vacation for the taste buds, and includes options galore! Add protein powder and some hemp seeds for a meal replacement in a glass, along with baby spinach for added micronutrients. You’ll love the flavor and health benefits of this immunity-boosting beverage!

So you’re looking for a cool and refreshing smoothie recipe to infuse your life with an array of delicious flavors and Vitamins?

Well, buckle up, because this nourishing tropical smoothie recipe is going to take you on a wild ride.

I know what you’re wondering.

What makes a tropical smoothie taste tropical? 

The three key ingredients that provide tropical flavor are mango, pineapple, and orange juice. This combination creates a sweet and tangy flavor that is magic for the palate and gives an island vacation sensation.

In addition to pineapple, mango, and orange juice, bananas are often used in topical smoothie recipes to bring creaminess, volume, and added sweetness. 

Just like the majority of the smoothie recipes on this site, this one comes with plenty of options for customization and a big dose of nutrition.

If you enjoy smoothies with benefits, be sure to make my Liver Detox Smoothie and my Healthy Gut Smoothie. 

If you’ve ever been to a smoothie chain like Tropical Smoothie Cafe, Jamba Juice, or Smoothie King, you’re looking at the exact way you can enjoy an island green smoothie, rise n shine smoothie, or a good morning smoothie in the comfort of your own home.

Let’s chat about tropical smoothie ingredients as well as potential customizations.

Ingredients for Tropical Smoothie:

Pineapple: Potentially the most important ingredient in a tropical smoothie, a little pineapple goes a long way in bringing island vibes to your chilled beverage.

I buy pre-chopped pineapple which is found in the produce section of the grocery store.

You can also use fresh pineapple if you’re okay with taking the time to butcher a pineapple. Canned pineapple works great too but be sure to get the kind that’s packed in water or pineapple juice (not syrup).

Mango: Mangoes add that iconic tangy tropical flavor, sweetness, and also a subtle creaminess.

I prefer using fresh ripe mangoes because they are so nice and sweet, but frozen mangoes work too. Just note that frozen mango chunks are typically less sweet than fresh ripe mangoes.

Ripe Banana: Pick a banana that has plenty of brown spots to add a boost of sweetness and creamy texture. Unripe bananas will bring a sort of bitterness to the smoothie so bare that in mind when selecting your bananas.

Orange Juice: Also a star ingredient, we need orange juice for sweetness and citrus flair and Vitamin C. A tropical smoothie just isn’t the same without orange juice!

You can also use a combination of orange juice and any kind of non-dairy milk (or regular milk).

If you go this route, I recommend using full-fat canned coconut milk because it brings an incredible richness to the smoothie and a slight coconut flavor, which enhances the tropical essence of it all.

Strawberries (optional): While strawberries aren’t necessarily a quintessential tropical fruit, both my husband and I agree that they

Optional Additions:

Spinach: I like adding a handful of greens to delicious smoothie recipes like this because it is an easy way of securing added nutrients without really tasting the greenness. Kale works here too!

In this sense, tropical smoothies mask the earthiness of spinach to make it go down easier. Green smoothies are a powerful way of taking in a lot of quality nutrition in one meal!

Skip the greens if you aren’t into them.

Protein Powder: Add your favorite protein powder to meet your protein goals and to help dampen the blood sugar spike from consuming a great deal of fruit.

I use unsweetened, unflavored goat whey protein, which adds a slight creaminess to the smoothie.

For plant based protein, use hemp protein, pea protein, or rice protein.

Hemp Seeds or Chia Seeds: Smoothies are a great opportunity to drink some seeds! Hemp seeds and chia seeds are great sources of omega-3 fatty acids, which are crucial for brain health and healthy cholesterol levels.

Lemon Zest, Lime Zest, or Orange Zest: If you have citrus fruit on hand, grate some of the rind with a zester and add it to the smoothie for an additional pop of citrus flavor. I like adding lime zest.

Nut Butter: If you’re trying to get a balanced meal out of this experience, add a scoop or two of almond butter or cashew butter for some healthy fats.

Coconut oil, ripe avocado, and full-fat coconut milk are also delicious fat sources.

Greek Yogurt: I’ll be the first to admit I don’t often add yogurt to smoothies, but if you have specific health goals like adding extra protein and getting in some probiotics, I say add that yogurt!

Additional Fresh Fruits: If you love other fresh fruit flavors, like blueberries, kiwi, passionfruit, etc. in your smoothies, feel free to toss them in!

As you can see, there are plenty of healthy options for adding macro and micronutrients to your smoothie glass for the perfect breakfast or healthy treat. 

Now that we’ve covered the basics, let’s make a tropical smoothie!

How to Make a Tropical Smoothie:

Add all of the smoothie ingredients (pineapple, mango, banana, strawberries, orange juice, spinach, protein powder, etc.) to a high-powered blender and blend until smooth.

Taste the smoothie for flavor and texture. For colder, thicker smoothies, add  3 to 5 large ice cubes and blend until incorporated. 

You can add more orange juice (or milk of choice) for a thinner consistency.

Pour smoothie into one large glass or two medium-sized glasses and enjoy!

If you don’t finish the smoothie, store it in an airtight jar for up to 24 hours. Smoothies are best when consumed fresh, but if you don’t mind a little age, saving a smoothie is acceptable for later use.

So the next time you’re craving a wild and crazy adventure for your taste buds, whip up this magical tropical smoothie recipe!

For my fellow gym-goers, runners, hikers, or outdoor enthusiasts, this protein smoothie is a replenishing elixir.

Are Smoothies Healthy?

Depending on the ingredients, smoothies can be an incredible source for Vitamins, minerals, fiber, protein, and antioxidants. 

That said, I’m going to give it to you straight. Smoothies can be very high in sugar and carbs depending on the types of fruit used. Because this smoothie uses some high sugar fruit like banana, pineapple and orange juice, it is a high-sugar smoothie.

For those of you who try to keep your sugar intake lower, you can replace the banana with ⅔ cup of steamed and frozen cauliflower and replace some of the orange juice with your favorite milk (almond milk, coconut milk, etc).

If you go this route, the smoothie won’t taste as tropical, so I recommend adding some orange zest or lime zest to boost the flavor.

Like everything in life, there are trade offs when it comes to food. The most tropical tasting smoothie is often going to be the highest in fructose, and a lower sugar smoothie is typically not going to taste quite as delicious.

The way I incorporate smoothies into my life is I drink them after a workout to replenish glycogen and I always include protein powder.

Protein powder blunts the insulin response (as does fat, like almond butter, full-fat coconut milk, etc), and carbohydrates help shuttle protein to their proper location, so the two macronutrients work together famously.

Studies show your muscles are primed for glycogen after a workout and for the first half of the day. This means if you are going to give your body a big dose of sugar, it should be sometime around a workout and/or before the late afternoon hits.

The perfect way to drink your way to a healthy meal in a glass, this easy tropical smoothie is so adaptable and delicious! It’ll make you feel like you’re on tropic time!

If you enjoy healthy smoothie recipes like this, also try out these reader favorites:

More Healthy Smoothie Recipes:

• Beet Berry Apple Chia Smoothie
• Peanut Butter Banana Oat Protein Smoothie
• Anti-Inflammatory Smoothie  
• Apple Pie Almond Butter Protein Smoothie  
• Blueberry Avocado Smoothie

Bottoms up!

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