• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Carrots & Cookies
  • Home
  • About Kristi Ruth RD/RDN, CNSC, LDN
  • Recipes
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
menu icon
go to homepage
  • Home
  • About
  • Recipes
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
  • search icon
    Homepage link
    • Home
    • About
    • Recipes
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
  • ×

    Home Recipes Snacks

    Island Green Tropical Smoothie

    Published: May 11, 2022 by Kristi · This post may contain affiliate links

    Jump to Recipe Print Recipe

    This super easy green island smoothie is made with simple ingredients and only takes 5 minutes to make. Kids love the bright green color and refreshing tropical flavor!

    Up close image of the top of a glass with tropical green smoothie topped with crushed freeze-dried strawberries served with a stainless-steel straw. Part of an additional smoothie is on each side of the smoothie, depicting three glasses of a green smoothie.

    This delicious green smoothie recipe is similar to a tropical smoothie at Tropical Smoothie Cafe, just with a few added twists. It's smooth and creamy texture will get you hooked!

    It's made without banana and with coconut water to give it just a hint of coconut flavor. And the combination of orange, mango, and pineapple give it more than enough sweetness.

    In fact, this smoothie is so sweet that your kids won't even taste the avocado in it - my kids still don't know! Don't be surprised if it takes over as their new favorite green smoothie!

    And if your kids love tropical flavors, you've got to make my Tropical Blue Smoothie Bowl for them! It makes the best summer lunch!

    Jump to:
    • Why This Recipe is so Great
    • Ingredient Notes
    • Dietitian Tips
    • Step-by-Step Instructions
    • Expert Tips
    • Recipe FAQs
    • More Easy Fruit Smoothie & Smoothie Bowl Recipes
    • Island Green Tropical Smoothie

    Why This Recipe is so Great

    • Easy recipe.
    • Made with five different fruits and vegetables.
    • Vibrant green color.
    • Smooth and creamy texture.
    • No banana.
    • Vegan
    • Dairy-free. Gluten-free. Soy-free.
    • Plant based recipe.
    • Made without ice.
    • Naturally sweet. No added sugar.
    • Serve as a snack or as part of breakfast or lunch.
    • Just a hint of coconut flavor. Even your kids who don't like coconut will enjoy this smoothie!
    • The amount of fruit in this recipe masks the flavor of avocado. Even my pickiest eater who does not like avocado loves this smoothie!

    Ingredient Notes

    One bag of frozen pineapple pieces, one bag of frozen mango chunks, one naval orange, coconut water in a measuring cup, one avocado, and one overflowing cup of baby spinach pictured on a wooden background. All but the bags of frozen fruit are labeled.
    • Spinach Use fresh or frozen baby spinach. Gives this smoothie a bright green color. Spinach is full of nutrients including vitamin A, vitamin K, calcium, zinc and fiber.
    • Avocado Avocados are full of monounsaturated fats, fiber, and various vitamins and minerals.
    • Orange Use a large seedless navel orange, peeled. Oranges are high in vitamin C and fiber. If using an orange with seeds, remove the seeds before blending.
    • Frozen Pineapple Contains manganese, copper, various vitamins (including vitamin C), and fiber. It also contains bromelain, an enzyme that is thought to help with digestion and reduce inflammation.
    • Frozen Mango Adds natural sweetness and helps to give this smoothie a creamy texture. Mango is high in fiber, vitamin C, and vitamin A.
    • Coconut water Gives this tropical smoothie just a hint of coconut flavor. If you don't have coconut water, you can use plain water instead.
    My Coconut Water Pick
    This coconut water provides a subtle coconut flavor.
    SHOP NOW

    Photo Credit: amazon.com

    Image of one container and one case of Organic Vita Coco coconut water from amazon.com.

    Dietitian Tips

    If your kids are skeptical of green smoothies or if they don't like avocado, I suggest holding off on telling them that there is avocado in this smoothie until after they rave about it.

    I also suggest serving this smoothie with a straw. This smoothie is creamy, which some kids may not appreciate if they don't have a straw to drink it with.

    And try to pay attention to the ingredients in what your kids order out from restaurants and cafes. I noticed that almost all of the smoothies my kids liked included orange juice as an ingredient. So, I started adding fresh orange to smoothies to add the flavor they enjoy the most.

    Step-by-Step Instructions

    Two side-by-side-images. All smoothie ingredients in a Vitamix blender in the left image and the smooth and creamy smoothie in the blender before it is served.

    Here’s a quick overview of the steps to make this refreshing tropical smoothie. For the full list of ingredients and instructions, scroll down to the recipe.

    It's so easy! All you need to do is put all ingredients in a high-speed blender and blend until the desired consistency is reached!

    My Pick for Storing Smoothies
    These glass bottles are lead-free and dishwasher safe. They are perfect storing smoothies in the fridge and for taking them on the go.
    SHOP NOW

    Photo Credit: amazon.com

    Image of six glass bottles with white lids from amazon.com.

    Expert Tips

    • Can use frozen banana instead frozen mango.
    • Feel free to use kale instead of spinach. If using kale, be sure to remove the thick ribs first.
    • If you use fresh fruit, be sure to add ice to this recipe. It may taste a little watered down, but it will still work. Most kids like their smoothies cold.
    • Half of the flesh of one avocado is used in this recipe. Slice the avocado lengthwise, then twist the halves apart. Use a spoon to scoop out the flesh of the half without the seed. 
    • This smoothie makes 40 ounces. If you only need a smoothie for one, pour the rest in glass bottles and store in the refrigerator for up to two days.
    Tropical green smoothie in three glasses, each topped with either chia seeds, hemp hearts, or crushed freeze-dried strawberries. One mango to the back left.
    Add fun toppings to smoothies like chia seeds, hemp hearts, or crushed freeze-dried strawberries!

    Recipe FAQs

    What is in the Island Green smoothie at Tropical Smoothie?


    According to the Tropical Smoothie Cafe's website, their Island Green smoothie is made with spinach, kale, mango, pineapple, and banana. Spinach and kale have similar nutrient profiles, so I chose to use avocado instead to give my smoothie recipe variety.

    Also, many smoothie recipes use banana, so I wanted to provide a more refreshing and still delicious option by using orange instead of banana.

    Can I use fresh fruit?

    You can but it will change the texture of this recipe. Kids like cold smoothies, so either add ice to this recipe or pour the smoothie over ice. The smoothie will get watered down by doing this, but it will still have a nice flavor.

    Can you make smoothies with water?

    You sure can! If you think about it, many juices that are often added to smoothies contain water. So, if all you are adding are whole fruits and vegetables, then it makes sense to add water as the liquid base. In this recipe, you can use water instead of coconut water. It just won't have a hint of coconut flavor.

    More Easy Fruit Smoothie & Smoothie Bowl Recipes

    • Smoothie in a glass with one frozen strawberry and a straw.
      Best Strawberry Peanut Butter Smoothie
    • two glasses of orange carrot smoothie with a freshly sliced orange
      Orange Carrot Oat Milk Smoothie for Kids
    • Strawberry banana smoothie bowl served in a white bowl and topped with sliced banana, freeze dried strawberries, chia seeds, and chocolate chips.
      Easy Strawberry Banana Smoothie Bowl
    • One tall glass of watermelon banana smoothie with a stainless-steel straw. A white plate with stacked watermelon slices is in the background.
      Watermelon Banana Smoothie

    Did your kids love this refreshing tropical smoothie? Please leave a 5-star rating below or a review in the comments section!

    Don't forget to snap a pic of their beautiful bright green smoothie and tag @carrots.and.cookies on Instagram so I can see it. Enjoy!

    Up-close image of green island smoothie in a glass mug topped with crushed freeze-dried strawberries and served with a stainless-steel straw.

    Island Green Tropical Smoothie

    Kristi
    This vibrant green tropical smoothie is nutrient-packed and ready in no time. It's made without banana and with coconut water instead of coconut milk to give it just a hint of coconut flavor. Kids love it!
    5 from 9 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Breakfast, Snack
    Cuisine American
    Servings 3
    Calories 220 kcal

    Equipment

    • 1 Blender High Speed Blender. I use a Vitamix.

    Ingredients
      

    • 1 cup spinach
    • 1 naval orange Seedless. Peel first.
    • ½ avocado (small) See notes for how to easily remove the flesh from a ripe avocado.
    • 2 cups frozen pineapple pieces
    • 2 cups frozen mango chunks
    • 1½ cup coconut water

    Instructions
     

    • Place all ingredients in a blender. Blend until smooth.

    Notes

    Can substitute frozen banana for frozen mango. Frozen mango and frozen banana add natural sweetness and a creamy texture to smoothies.
    To make this a high calorie smoothie for kids who have a hard time consuming enough energy, try using coconut milk instead of coconut water.
    Half of the flesh of one avocado is used in this recipe. Slice the avocado lengthwise, then twist the halves apart. Use a spoon to scoop out the flesh of the half without the seed. 
    Use the tamper that comes with your blender as needed to keep the ingredients moving.

    Nutrition

    Calories: 220kcalCarbohydrates: 44gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 138mgPotassium: 902mgFiber: 8gSugar: 33gVitamin A: 2339IUVitamin C: 125mgCalcium: 87mgIron: 1mg
    Tried this recipe?Let us know how it was!

    More Snacks

    • Top view of strawberry crumble in a white square baking dish with one serving of crumble removed and a serving spoon laid on top of the remainder of the crumble.
      Easy Strawberry Crumble
    • Top view of a mango pineapple smoothie in a glass mason jar and topped with pieces of frozen mango and a mini beverage umbrella.
      Mango Pineapple Smoothie
    • Baked eggs in a muffin tin, some are plain egg, and some have spinach and cheese.
      Easy Baked Eggs in Muffin Tins
    • Edamame hummus in a white serving bowl and topped with paprika surrounded by tri-colored carrots and slices of bell pepper.
      Easy Edamame Hummus

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Kristi Ruth RD wearing a green top with jeans and holding a white platter with tri-colored carrots.

    Welcome to Carrots & Cookies! I'm a registered dietitian and busy working mom of three on a mission to provide you with easy recipes and tips to make every minute you spend in your kitchen count! More about me...

    Popular Recipes

    • One serving of lasagna on a white plate with a napkin in front of the plate.
      Easy Lasagna Recipe with Cottage Cheese
    • Up close picture of bean and rice casserole on a chip.
      Easy Rice and Beans Recipe
    • Asian noodle bowl served on a large white plate.
      Easy Asian Noodle Bowl with Shrimp and Scallops
    • How to Eat Granola - 20 Easy Ideas
    • Square image of five lunch boxes for teenagers: one Adidas black and grey lunch box, two Vera Bradley lunch boxes (one with a floral print and another with a black and grey print), one black Jansport backpack style lunch box, and one blue Roxy lunch bag with red floral detail.
      Best School Lunch Boxes for Teens
    • Guacamole in a glass bowl with one chip and a slice of lime.
      Incredible 4 Ingredient Guacamole Recipe

    Easy Recipes for Spring

    • Strawberry goat cheese salad topped with dressing on a white plate.
      Strawberry Goat Cheese Salad
    • Banana baked oatmeal with strawberries and chocolate chips in a white baking dish.
      Easy Banana Baked Oatmeal with Strawberries
    • Strawberry salad dressing in a large white creamer cup next to a spinach salad.
      The Best Strawberry Salad Dressing
    • Strawberry Cream Cheese Dip
    • Cold asparagus salad with strawberries in a glass bowl.
      Cold Asparagus Salad with Strawberries
    • Roasted carrots and asparagus served on a white plate.
      Easy Roasted Asparagus and Carrots

    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest

    Footer

    carrots and cookies featured in banner

    ↑ back to top

    About

    • Privacy Policy
    • Accessibility Statement

    Copyright © 2020 Carrots & Cookies