Nutritious 5-Minute Pina Colada Smoothie

This fresh and flavorful pina colada smoothie is packed with tropical flavor like pineapple and coconut and also provides all the goods for an energizing, balanced meal with protein, fiber, and plant-based fats to keep you satisfied!

If you want an instant vacation in your mouth, this pina colada smoothie recipe is calling your name (you’ll also love this Tropical Green Smoothie)! It is packed with all the tropical flavors you crave to feel like you’re lounging beachside, and if you close your eyes and imagine the sound of the waves, you might just be momentarily transported! 
As a bonus, the registered dietitian in me couldn’t help but make this a protein-packed, balanced meal! I love using Greek yogurt in my smoothies for that reason. Greek yogurt has a super creamy texture and provides almost three times the amount of protein as regular yogurt. Not to mention an extra boost of calcium!

What you need for this Pina Colada & Substitutions

I always look for ways to make recipes as easy to adapt as possible! Either with what you’ve already got on hand or to suit different diet types and food preferences. I’ve included some tips for making this vegan. 

Banana: I love using frozen bananas in my smoothies (like in this creamy chocolate smoothie or this refreshing watermelon and banana smoothie). I find that bananas are similar to avocados – you buy them and they’re not even close to being ripe and they all of a sudden they’re brown. The good news – you don’t have to let those bananas go to waste! Unpeel them and toss them in a sealable freezer bag and you have the perfect banana to add some natural sweetness and velvety texture to your smoothie. 

Not a banana fan? Try throwing in some frozen avocado or cauliflower for that added creaminess or some frozen mango or peaches for that added sweetness.

Pineapple: Oh how I love pineapple. It takes me back to the beaches of Hawaii visiting my sister and her family… Okay back to reality. Pineapple is the heart of this smoothie. It adds that natural sweetness and tropical flavor that makes this smoothie so delish. I used frozen pineapple but you can use fresh pineapple. You can also substitute for frozen mango, peaches, or papaya.

Coconut milk: If pineapple is the heart of this smoothie then coconut milk is the soul. The two work together to bring you the authentic pina colada experience. The coconut milk adds that velvety, creamy texture that makes this smoothie so satisfying. I used Silk coconut milk found in the non-dairy milk section but you can use any brand. You can also use canned coconut milk for an extra creamy option!

Don’t have coconut milk? You can use any milk that you have on hand. I usually always have oat milk and 2% milk in my fridge and use them interchangeably. You may want to use coconut yogurt if using an unflavored milk to ensure you’re not missing out on that coconutty flavor. 

Greek yogurt: I used Greek yogurt for some protein and to add to the creaminess of this smoothie. You can use plain or coconut yogurt depending on your personal preference. If you don’t have greek yogurt, you can substitute in tofu, nut butter, or protein powder. More on that here.

Chia seeds: Chia seeds are small but mighty! Not only are they packed with fiber and Omega-3s, they also develop a gel-like texture when soaked that can contribute to the thickness and creaminess of the smoothie. If you’re meal prepping these smoothies in the fridge, you’ll notice them thicken up over time.

Shredded coconut: Coconut adds to the flavor and creaminess of this smoothie. It’s also rich in nourishing fats (aka the fats that make us feel both full and satisfied). You can replace the coconut for 1 Tbsp coconut manna (coconut butter) or coconut water. 

How to Make This Smoothie Vegan

Looking for a vegan variation of this smoothie? Try adding ½ a block of tofu instead of the Greek yogurt. I know that it might sound strange, but tofu’s bland flavor serves you well in this case. 

It adds creaminess while covering your bases for protein – just 1/2 cup contains about 10g of protein! It also contains a source of iron which is an essential element for many metabolic processes and plays a vital role in oxygen transport.

If you’re making the vegan tofu version of this pina colada smoothie, you might notice that it’s a little less sweet than the yogurt version (yogurt contains lactose, a natural sugar). If you’re finding that it needs a bit of extra sweetness, try adding one of the following:

• extra 1/2 cup frozen pineapple
• extra 1/2 frozen banana
• splash of maple syrup or honey
• 1-2 pitted dates

You can also substitute the greek yogurt for nut butters or a vegan protein powder. The nut butter may change the flavor profile of the smoothie but is always a great option if you want to make sure you have a balanced breakfast smoothie. 

For the vegan protein powder, I would choose either plain or vanilla flavor. Both would work well with the other ingredients in this smoothie. I would also recommend adding in some frozen cauliflower rice or avocado to make up for the creaminess that might be missing. 

What makes this Pina Colada Smoothie Healthy? 

Before we dive into this, I want to clarify that I don’t love labeling food “healthy” because it insinuates that an alternative option may be “unhealthy”. The mission around here is to Make Food Feel Good! Part of that philosophy is that all foods fit. There are no “good” or “bad” foods — it’s all about listening to your body and what feels best to you!

So, what makes this pina colada nourishing is two-part. 

It is dang delicious and nourishing for the soul! 

It also has the 3 elements to a satisfying meal:

• Protein (Greek yogurt or tofu) 
• Fat (chia seeds and coconut)
• Fiber (banana and pineapple). 

For a more thorough breakdown of how to put together balanced meals, check out this article on the Plate Method, complete with a roundup of 15+ balanced meals! 

Nutritional Benefits

Pineapple: Besides adding a boost of fiber into your smoothie, pineapple is rich in Vitamin C. In fact 1 cup of pineapple has approximately 85% of your recommended daily intake. Vitamin C is so important. It helps protect our cells, increases our iron absorption, and plays an important role in collagen synthesis. Pineapple is also a great source of magnesium with 1 cup serving about 105% of your recommended daily intake! 

Banana: Bananas are also a great source of fiber – which helps balance our blood sugars and maintains gut health. They’re rich in vitamin C, magnesium, and potassium. 

Greek yogurt: Greek yogurt is a great source of protein, providing almost 3x the amount of regular yogurt (approx 15-18g per 3/4 cup serving!). It’s also rich in calcium which helps maintain strong bones. Last but not least, Greek yogurt is a probiotic, the bacteria that supports gut health and digestion!

Chia seeds: Did you know that chia seeds are one of the richest plant-based sources of omega-3 fatty acids? They’re also high in fiber and antioxidants which can help protect our bodies against free radicals and potential diseases. 

How to Make this Coconut Milk Smoothie

How to Meal Prep This Smoothie

Did you know you can totally meal prep smoothies?! It’s so easy to do and can save you so much time in the morning (especially if you’re running late!)

Here’s how to meal prep this smoothie for the fridge:

1. Multiply the recipes depending on how many servings you’d like to have on hand. 
2. Pour into sealable jars (with lids) and place in the fridge.
3. When ready to enjoy, give the smoothie a shake to mix up any settled ingredients and enjoy! 

Meal prepped smoothies will keep in the fridge for 3 to 5 days. 

Here’s how to meal prep this smoothie for the freezer:

1. Multiply the recipes depending on how many servings you’d like to have on hand. 
2. Line a muffin tin with silicone liners.
3. Pour the smoothie into the muffin tin and allow it to freeze into little pucks.
4. Remove the pucks and store in a reusable storage bag like this in the freezer.
5. Before drinking, remove from the freezer and place in a glass to thaw overnight or pop in the microwave to defrost, give it a stir and enjoy!

Smoothie pucks will keep in the freezer for up to 3 months.

How to Supercharge Your Smoothie

You know I’m all about addition (instead of subtraction) when it comes to nutrition. Here are a few ways to add an extra burst of nutrition into your day:

Cauliflower: Add in some riced cauliflower for an added creaminess and boost of fiber and Vitamin C. 

Avocado: A couple of cubes of frozen avocado will also add to the creaminess and the satiety factor of the smoothie. The nourishing fats in avocado is what makes us feel satisfied after eating it.

Hemp hearts: For an added dose of protein, sprinkle the top of the smoothie with hemp hearts or blend them right in! 

Greens: If you’re looking to add some more greens into your day, try blending in a handful of spinach, kale or swiss chard. While you will no longer have the desired pina colada color, it will add some more fiber and vitamins to keep you feeling energized throughout the day.  

If you make this Pina Colada Smoothie, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo

Tip: I find that having smoothie ideas on-hand helps for those busy weeks, so I created a list of 15+ healthy meal prep recipes for you here.

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