Refreshing and healthy, this tropical smoothie recipe is perfect for hot summer days, after a work out, or any time you desire a taste of the tropics.

Recipe Overview

Why you’ll love it: Homemade smoothies are so much healthier than purchased smoothies.

How long it takes: 5 minutes
Equipment you’ll need: blender
Servings: 4 (one cup servings)

Overhead view of three smoothies.
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About this Tropical Smoothie Recipe

  • Budget friendly: Go to a smoothie shop and you can easily spend more than seven dollars on a smoothie. This one is much more inexpensive to make, and you can make it just the way you want it.
  • Easy: The only special equipment you’ll need to make a spectacular fruit smoothie is a blender. It doesn’t really matter what kind of blender you have.  More powerful blenders might get the job done more quickly but my mom uses a blender that she got for a wedding present forty years ago and it works fine.
  • Nutritious: Depending on what you add, a smoothie can be a nutrition powerhouse. Fruit, milk, juice: all wholesome ingredients that will leave you feeling refreshed and renewed, with very little added sugar and zero fat.

How to Make This Smoothie

Below is what else you’ll need in your blender. Keep scrolling for the full recipe with measurements (and it’s adjustable so you can make one serving or a whole pitcher!).

  • Frozen tropical fruit – this mix contains strawberries, peaches, mango and pineapple
  • Banana – Frozen or fresh – learn how to freeze bananas. The banana adds creaminess to your smoothie. If you use fresh, you might need to add a little ice to get the consistency just right.
  • Milk – It doesn’t matter what kind of milk you use, dairy or non-dairy.
  • Orange juice – Orange juice contributes to the tropical vibes of this smoothie.
  • Honey – the fruit adds a lot of natural sweetness but we love the flavor the honey adds to the smoothie

Press the button to blend and anticipate a delicious tropical smoothie. 

This recipe makes about four cups, depending on the size of the banana you use. Pour your smoothie into glasses and enjoy!

Adjusting Consistency of a Smoothie

Is your smoothie too thin? Add a few ice cubes, and blend until smooth. Is your smoothie too thick? Add a little more juice or milk until it’s just the right consistency. To make a thicker, more-like-a-slushy smoothie, add ice. If you like a creamier, more-like-a-milkshake consistency, omit ice. I almost always add a frozen banana instead of ice to my smoothies. I love the extra sweetness, nutrition, and texture that bananas add.
Three smoothies in small jars.

How to make a smoothie without milk

Some sort of liquid is needed to process the smoothie. For a more creamy texture, use milk, yogurt, or a non-dairy substitute like almond or soy milk. If you feel that milk will clash with the fruit or mask the flavor, try adding fruit juices, coconut water, pineapple water, or tea to your smoothie.

Make It Your Own

Smoothies are endlessly adaptable. Make the smoothie of your dreams. Or at the very least, make a smoothie with the ingredients you have on hand. 

  • Make it non-dairy or vegan: Use almond milk, coconut milk, or any other non-dairy alternative.
  • Up the protein: Substitute Greek yogurt for some or all of the milk or add a scoop of protein power.
  • Switch up the fruit: Use any combination of frozen fruit. If you happen to have a surplus of fresh fruit on hand, freeze some of it to make smoothies later on. 
  • Prep ahead: Bananas getting too ripe for you? Peel them, and pop them into resealable bags to make smoothies later on.
  • Make without orange juice: Don’t have orange juice? Use another kind of juice, or substitute more milk or water.
  • Adjust the sweetness: Skip the honey, or substitute a different sweetener. Agave, maple syrup, or just plain sugar work fine.
  • Make more or less: This recipe can easily be doubled or halved.
Overhead view of light pink smoothie.

Make-Ahead Ideas

Any time you have excess fruit in your refrigerator or pantry that’s close to becoming overripe, cut it up and freeze it. Try to buy fruit that’s in season (or maybe pick your own!) when they’re abundant and less expensive. You’ll want to eat lots of it fresh, of course, but freeze the excess in resealable freezer bags or containers to use for smoothies later on.

Storage & Freezing Tips

  • Storage: Leftover smoothies can be stored in the fridge for one or two days. Keep in mind that if you’ve used ice or frozen fruit in your smoothie, it will melt/thaw and affect the consistency.
  • Freezing: You can freeze smoothies. Why not make a big batch and have a smoothie every day? Pour blended smoothie mixture into serving size containers or glass jars. Allow a half inch head space for expansion. Cover tightly, and freeze for up to three months. I like to thaw smoothies overnight in the fridge for just the right consistency: not too frozen, not too runny. Perfect for breakfast!
Smoothies in small jars with lids.

More Smoothie Recipes


Tropical Smoothie Recipe

5 from 4 votes
Prep: 5 minutes
Total: 5 minutes
Servings: 4 servings
Refreshing and healthy, this tropical smoothie recipe is perfect for hot summer days, after a work out, or any time you desire a taste of the tropics.
Save this recipe!
Get this sent to your inbox, plus get new recipes from us every week!
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  • 2 cups frozen fruit (mango, peach, pineapple, strawberry)
  • 1 ripe banana (fresh or frozen)
  • 1 cup milk of your choice (see note)
  • ½ cup orange juice
  • 1 tablespoon honey


  • Place all ingredients in a blender and blend until smooth. Add ice to make texture thicker, or more milk or water to make thinner.
  • Pour into glasses and serve immediately.


  • This recipe can easily be doubled or halved.
  • To freeze smoothies: Pour into jars or airtight containers, leaving room for expansion, and freeze for up to 3 months. For best results, thaw overnight in the fridge.
  • Use regular milk (non-fat, 2%, whole) or your choice of non-dairy milk (almond, coconut, soy, etc.). Or substitute Greek yogurt for extra protein.
  • Substitute sugar, agave, maple syrup, etc., for the honey, or omit it.
  • Try different kinds of frozen fruit medleys.



Serving: 1cup, Calories: 143kcal, Carbohydrates: 30g, Protein: 3g, Fat: 2g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Cholesterol: 6mg, Sodium: 28mg, Potassium: 389mg, Fiber: 2g, Sugar: 25g, Vitamin A: 1072IU, Vitamin C: 48mg, Calcium: 83mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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5 from 4 votes (3 ratings without comment)

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  1. Tony Williams says:

    5 stars
    Me and my mom tried it for the first time and at first I was skeptical because my body doesn’t handle milk very well because of my I.B.S.D. but after trying the Bahana Mana I’m hooked and I’m going to make so much healthier smoothies for me and my friends that it’s going to be the best summer for me this year 2024

    1. Rachel Gurk says:

      I’m glad you enjoyed it!

  2. karouni says:

    Awesome. I cannot believe I never thought to freeze the fruit first. That will save me time. :)

  3. Christina says:

    You live in Michigan! What part? I'm in Ann Arbor. :)

  4. Kate (What Kate is Cooking) says:

    That smoothie looks delicious, and your daughter is SO cute!

  5. Rachel says:

    Brittany–She is almost 7 months old! Time flies like you wouldn't believe–you'll see. When are you due?

  6. Brittany (A Healthy Slice of Life) says:

    Thanks so much for stopping by my blog- I'm excited to read through your's! Your little girl is precious! How old is she? Guess I'll keep going through your site to find answers to all my questions :)

  7. Autumn@Good Eats Girl says:

    I love smoothies! I must get some frozen fruit and get smoothie making…especially with the nice few days we've had!

    Your little one is such a doll!

  8. Maris (In Good Taste) says:

    What an adorable baby! Slushies are great and this looks nice and healthy

  9. Lisa (bakebikeblog) says:

    I love the addition of pineapple! YUM!