This fresh and flavorful piña 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 piña 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 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 the boost of calcium!
I also 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, so I’ve included a simple vegan swap guide.
What you’ll need for this Piña Colada Protein Smoothie
- Banana (ideally frozen)
- Pineapple (ideally frozen)
- Plain or coconut Greek yogurt
- Chia seeds
- Shredded coconut
- Coconut milk (dairy alternative, not the canned stuff… although that would also be delish!)
How to make this Piña Colada Smoothie Vegan
Okay, you’re going to have to trust me on this one, but the answer is — tofu! Just swap the Greek yogurt for ½ block (185g) medium-firm tofu.
It might sound strange, but tofu’s bland flavor serves you well in this case. It adds creaminess while covering your bases for protein!
A note on sweetness: the vegan tofu version is less sweet than the yogurt version (yogurt contains lactose, a natural sugar). If you like 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
What makes this Piña 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 piña 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). You could also add something like oats for an extra energy boost!
For a more thorough breakdown of how to put together balanced meals, check out this article on the the Plate Method, complete with a roundup of 15+ balanced meals!
Looking for some done for you balanced meal ideas? Download my free 5 day meal plan here, complete with a grocery list, weekly meal prep instructions and quick & easy recipes for breakfast, lunch, dinner and snacks!
How to meal prep this Piña Colada Smoothie
Did you know you can totally meal prep smoothies?!
- Multiply the recipes depending on how many servings you’d like to have on hand
- Line a muffin tin with silicone liners
- Pour the smoothie into the muffin tin and allow to freeze into little pucks
- Remove the pucks and store in a reusable storage bag like this in the freezer.
- 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!
Nutrition Benefits of this Piña Colada Smoothie
Banana
- Contains vitamin C that helps protect our cells, increases iron absorption, and plays an important role in collagen synthesis.
- Bananas have a source of vitamin B6 which helps turn the food we eat into energy.
Greek Yogurt
- A source of calcium to help maintain strong bones.
- Greek yogurt is a great source of protein, providing almost 3x the amount of regular yogurt (approx 15-18g per 3/4 cup serving!)
Pineapple
- Pineapple is another great source of vitamin C which plays a role in the immune system by supporting various cellular functions of both the innate and adaptive immune system.
- A source of fiber that helps promote digestive health by keeping digestion regular.
Tofu
- Tofu is an excellent source of plant-based protein. Just 1/2 cup contains about 10g of protein!
- Contains a source of iron which is an essential element for many metabolic processes and plays a vital role in oxygen transport
Chia Seeds
- Source of soluble fiber which can help reduce cholesterol levels and balance blood sugars
Other smoothies you may enjoy:
- Green Smoothie
- Hangover Cure Orange & Ginger Smoothie
- Strawberry Basil Smoothie
- Mint Chocolate Black Bean Smoothie
Now let’s make this smoothie!
If you enjoy this pina colada smoothie recipe, 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 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.
Print
Healthy Pina Colada Smoothie (Vegan Option)
- Total Time: 5 Minutes
- Yield: 1 1x
- Diet: Vegetarian
Description
This fresh and flavorful piña 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!
Ingredients
- 1/2 banana, frozen
- 1/2 cup pineapple, frozen
- 1 Tbsp ground white chia seeds *see notes for alternatives
- 2 Tbsp unsweetened shredded coconut *see notes for alternatives
- 3/4 cup of plain or coconut Greek yogurt ( I like to use 2%-5% but any will work!)
- 1/2 cup coconut milk (I used the Silk unsweetened vanilla coconut milk)
Instructions
- Add all ingredients to a blender and blend on high until smoothe. Approximately 30-60 seconds.
- Pour into a glass and enjoy immediately, or see below for instructions to freeze.
Notes
To Freeze: Line a muffin tine with silicon liners. Pour smoothie in and freeze, minimum 2 hours or overnight. Once pucks are frozen, remove the pucks and store in a reusable storage bag like this in the freezer.
To Make it Vegan: Sub Greek yogurt for 1/2 block (185g) of medium-firm tofu. Note you may need to add extra pineapply or banana for extra sweetness with this version. Start with 1/2 cup pineapple or extra 1/2 banana and adjust to taste
For the Greek Yogurt: I like to use 2% or 5% Greek yogurt, but any will do. Vanilla and lemon flavours also work well in this smoothie!
Shredded Coconut: can replace for 1 Tbsp coconut manna (coconut butter)
Chia seeds: Any chia seeds will work, black, white, ground or whole. I prefer the ground white chia seeds for texture and color but the end result will be very similar!
Coconut Milk: You can also use canned coconut milk for an extra creamy option!
- Prep Time: 5
- Cook Time: n/a
- Category: Breakfast
- Method: Blended
- Cuisine: north american
Keywords: summer recipe, high protein recipe, high protein smoothie, meal prep recipe
![‼️ Doors close tomorrow ‼️
Here’s what you need to know…
When food feels good, life feels good.
There is so much more room for joy, connection, playfulness, and with that ease and peace of mind, the ability to be truly present for what matters most in your life.
That is what the Make Food Feel Good [BETA] program is all about.
If you’ve been on the fence, I’m answering all your last minute questions here!
And If you are ready to let go of the guilt and overthinking, the cycle of starting again Monday, and want to feel confident in your relationship with food and everyday eating, I would love to show you how through my online program ❤
There’s still time to register but don’t wait too long, doors close tomorrow! 🎉
🔗Start your journey to food freedom at the link in bio or lindsaypleskot.com/make-food-feel-good-program
xo Lindsay
#makefoodfeelgood](https://www.lindsaypleskot.com/wp-content/uploads/sb-instagram-feed-images/325205196_182114511087511_5524368709810282113_nfull.jpg)
![If I had a dollar for every time I used to stress about food…
If you can relate to this and are exhausted from constantly stressing about your diet, I have good news. You don’t have to live this way.
This is years and years of diet culture programming our brains into thinking there are “good” foods and “bad” foods.
So how do you unlearn it all?
This is something we tackle in the MFFG [BETA] program and it starts by giving yourself permission to enjoy ALL foods. I know it may sound counterintuitive, but when we give ourselves permission to eat all foods, whenever we want, they no longer have a hold over us.
If this is something you’ve struggled with in the past and are ready to stop feeling guilty after eating or want to enjoy the dang donut without any stress, join us in MFFG [BETA].
Today is the last day before the price increases. You can sign up at lindsaypleskot.com/make-food-feel-good-program or the link in bio.
Are you ready to let go of diet culture and learn how to listen to your body again? Don’t miss this opportunity!
#makefoodfeelgood
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![Diets, sugar and carb cravings, feeling guilty after eating, and everything in between.
I sit down and chat with friend and MFFG Alumni Jackie (@grace.in.between) to answer all of your burning questions about diets and why they don't work (spoiler: it's not you, it's them), cravings and why you can't stop thinking about sugar (my answer may surprise you), how to stop feeling guilty after eating, and how nutrition can be so empowering once you address your relationship with food (and where to start)
At the end, Jackie shared about her experience in the MFFG program and how it has transformed her relationship with food and helped her find a found freedom she never imagined possible. Its moments like these that are why I love what I do so much!
Thank you for having me Jackie - I absolutely loved this convo.
If you're interested in learning more about the Make Food Feel Good [BETA] Program, head to lindsaypleskot.com/make-food-feel-good-program or at the link in bio and get all the deets!
PS - The price increases tomorrow. If you've been thinking about joining MFFG, consider this your sign! Join today and don't miss this amazing opportunity!](https://www.lindsaypleskot.com/wp-content/uploads/sb-instagram-feed-images/324703417_919489409219362_3239314047766459162_nfull.jpg)
![We’ve got some exciting news for you! Just in time for the New Year!
Our mission at Make Food Feel Good is to give as many people as possible the peace and freedom that comes with a good relationship with food and the ability to understand their unique nutrition needs to feel their absolute best - without stress or guilt.
Before I went on mat leave I had a ton of brainstorming sessions with the team, and we came up with a big idea… What if we made Make Food Feel Good accessible to anyone, any time? What if people were choosing MFFG over diets like keto or intermittent fasting?!
Imagine the difference we could make!
INTRODUCING MAKE FOOD FEEL GOOD SELF-GUIDED [BETA]
If you are ready to finally do it differently, break free of the food guilt and the diet cycle and learn to feel confident in your everyday eating, this program was made for you!
Make Food Feel Good is about empowering you with the tools and knowledge to feel confident in your every day eating and let go of the food guilt and overthinking once and for all.
What can you expect?
🍋Freedom in your eating where all foods are on the table, on your terms!
🍋Learn to understand and trust your body
🍋Get clarity on what you actually need to know about nutrition so you can feel confident in your choices
🍋 Learn to master meal prep and meal planning to take the stress out of the kitchen and free up hours of your time every week (4 week meal plan included!)
🍋 Learn how to adopt mindful and Intuitive Eating at your own pace for a lifelong feel good relationship with food - no matter what comes your way.
And so much more! If you feel like you’ve been stuck in the same cycle and you’re ready to make a permanent change, let’s do this!
We are looking for BETA testers to go through a new format of the Make Food Feel Good Program (at a very discounted price!) and give us some honest feedback on the program to make it the best we possibly can. If you’re ready to transform your relationship with food, then you won’t want to miss this amazing opportunity!
🎉The doors are officially open until Jan. 14! 🎉
🔗Apply at the link in bio or lindsaypleskot.com/make-food-feel-good-program](https://www.lindsaypleskot.com/wp-content/uploads/sb-instagram-feed-images/324064874_820139935750880_6131661237243397952_nfull.jpg)
Andrea says
This looks amazing!! Is there an alternative to bananas?
Thank you for all your recipes, they make me so happy each time they come to my inbox! 🙂
★★★★★
Lindsay says
Hi Andrea! Aw this made my day! So happy to hear you enjoy the recipes and that the emails bring a smile to your day! I haven’t tried it without but a surprising swap is frozen cauliflower! It adds a nice creaminess and is relatively bland. With that though I’ll likely need to make up for the lost sweetness of the banana elsewhere (more pineapple, or a splash or sweetener? depends on your taste pref) Like I said I haven’t tried this version so may nee a bit of tweaking but would love to hear it you try it out!!
Andrea says
I will certainly keep you posted, Lindsay!
Your baked oatmeal with blueberries recipe is my all time favorite so I am sure this will be amazing as well!!
★★★★★
Lindsay says
So happy to hear that Andrea! You’ll be all stocked up with delicious brekkies! Enjoy!
Andrea says
I subbed riced cauliflower and added extra pineapple. I also used goat yogurt (no lactose) instead and it was heavenly! Thanks for the recipe; it’s a keeper for summer!
★★★★★
Lindsay says
You are so welcome Andrea! Oooh I love hearing about these subs! I love how you made it your own and so happy it still turned out delish Andrea! This just made me think, I bet this would be really good frozen into popsicles too!
Lynne Erickson says
Just made this – you can almost hear the ocean if you close your eyes while sipping! :p it’s delicious! I only had the canned coconut milk on hand, so did half and half coconut milk and a some canned coconut water! Thanks Lindsay!
★★★★★
Lindsay says
Yes! Mission accomplished! haha So happy to hear you enjoyed Lynne! and that coconut milk/coconut water combo sounds unreal! Can’t wait to try your version out!