Tropical Smoothie Bowl

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Made with just 4 ingredients, this tropical smoothie bowl tastes just like summer. Get step-by-step instructions and tips for making it at home.

Recipe Highlights

This tropical smoothie bowl is a cold dish made with coconut milk, date syrup, frozen pineapple, and frozen mango.
This recipe only uses frozen fruits, which gives it a thick and creamy consistency. The coconut milk also helps thicken the smoothie bowl.
Full of antioxidants and vitamins, this smoothie bowl is great for increasing your intake of essential nutrients.
It’s perfect for hot summer days or when you’re craving a sweet treat.

RELATED: Mango Smoothie Bowl

4 Tropical Smoothie Bowl Benefits

1. Provides Antioxidants

Eating this smoothie bowl will add more antioxidants to your diet. Antioxidants are compounds that reduce cell damage and prevent chronic disease.

All the ingredients in this smoothie bowl contain antioxidants. Pineapple and mango are especially high sources.

2. Increases Satiety

When you eat this smoothie bowl, you’ll stay full for a long time. Pineapple and mango contain fiber, an important nutrient for satiety. It increases fullness because it’s slowly digested by the body.

3. Supports Immune Function

Your immune system uses white blood cells to fight bad germs. They need vitamin C to do it properly. The pineapple and mango are rich in vitamin C, making this smoothie bowl a great immune-boosting recipe.

4. Reduces High Cholesterol

Coconut milk contains good fats that can lower high cholesterol. This is important because high cholesterol increases the risk of heart disease.

Ingredient Notes

Ingredients for a tropical smoothie bowl on a gray table.

Coconut milk: Use coconut milk from the carton, not canned coconut milk, which is too thick for smoothie bowls. You can also use orange juice or pineapple juice in place of coconut milk.
Date syrup: This ingredient is made of Medjool dates, a natural and healthy sweetener.
Frozen mango: Mango has a creamy and satisfying texture. For best results, only use frozen mango chunks.
Frozen pineapple: The tartness of pineapple pairs well with mango. Avoid using fresh pineapple, as this can make your smoothie bowl watery and thin.

For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.

Variations

Leafy greens: For even more nutrients, add 1 cup baby kale or spinach. The earthy flavor will balance the sweetness of mango and pineapple. To make sure the leafy greens blend properly, add them after the date syrup and before the frozen fruit.

Seeds: Seeds are healthy add-ins for smoothie bowls. Great options include flax seeds, chia seeds, and hemp seeds. They’ll add a nutty flavor, along with healthy fats and antioxidants. Use only 1-2 tablespoons to avoid overwhelming the recipe.

Extracts: Add ½ teaspoon vanilla extract or coconut extract per smoothie bowl. These ingredients will make your recipe even more flavorful.

Step-by-Step Instructions

Date syrup and coconut milk in a blender.

Step 1: Pour coconut milk and add date syrup into the blender.

The liquid base should be the first ingredient to go in.

Mango, pineapple, date syrup and coconut milk in a blender.

Step 2: Add frozen pineapple and frozen mango chunks.

Step 3: Blend until smooth. Start on a low speed, then increase to high.

Use a tamper tool to move the ingredients around the blender.

Step 4: Spoon into a bowl. Serve immediately.

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Blender Tips

Cut frozen fruit into chunks.

With a high-powered blender like Wolf or Vitamix, you don’t have to chop anything smaller than a quarter of an apple. For all other blenders, it’s best to cut the fruit into smaller pieces.

Load ingredients from lightest to heaviest.

Add the liquid ingredients first. When the blades start moving, the liquids will pull in the other ingredients, ensuring a good blend.

After the liquids, add soft and liquid add-ins like nut butter. Follow with leafy greens, fresh fruit, and heavier ingredients, including ice and frozen fruit.

Use a tamper tool.

Since there’s so much frozen fruit in smoothie bowls, your blender might have a hard time breaking everything down. That’s why it’s essential to use a tamper tool. A tamper will let you move the fruit toward the blades to break up any air pockets.

Begin on low speed.

Don’t start the blender on high speed right away. This can damage your blades. Instead, start on low speed to break down the frozen fruit, then increase to high.

Expert Tips

You can use 1 ½ cups frozen pineapple and 1 cup frozen mango. The flavor and texture will be the same.
If freezing your own mango, use one that is mostly red or orange with some green. Avoid fully green mangos, which are unripe and sour.
Leave out the date syrup if you prefer less sweet smoothie bowls.
For a thinner smoothie bowl, add some coconut milk and blend for another 10 seconds.
Smoothie bowls taste best when enjoyed immediately. Refrigerate any leftovers in an airtight jar and eat within 1-2 days. The ingredients might separate, so be sure to mix it first.

Questions You May Have

Are smoothie bowls healthy?

Smoothie bowls, including this tropical version, can be very nutritious. Keep them healthy by using minimal sweeteners and fresh fruit.

How do you make a thick smoothie bowl?

Use only frozen fruit to make a thick smoothie bowl. Avoid using fresh fruit, which will make the smoothie bowl runny and thin.

How do you eat a smoothie bowl?

Smoothie bowls are thicker smoothies that’s served in a bowl and eaten with a spoon.

If you tried this Tropical Smoothie Bowl recipe, please leave a ⭐⭐⭐⭐⭐ star rating and let me know how you like it in the comments below.