Healthy Pina Colada Smoothie (Vegan Option)

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. 

1. It is dang delicious and nourishing for the soul! 

2. 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?!

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 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!

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.

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