I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
Inspired by the flavors of the national drink of Puerto Rico, I created this healthy piña colada smoothie recipe to satisfy and nourish you on hot summer days.
In this recipe, I combine the flavors of pineapple and coconut with protein, fiber, healthy fat and cinnamon to deliver a creamy smoothie that will keep you full and satisfied.
Best of all, there’s no dairy, no added sugar, and of course, no alcohol. Enjoy it as a snack or a meal when you want something light and delicious that won’t make you feel terrible afterward.
Aside from being an alcoholic beverage, traditional piña coladas are made with pineapple juice and coconut cream. Even without alcohol, the two main ingredients can have pro-inflammatory affects when you consider the amounts of sugar and saturated fat present. Let’s break it down.
High in Sugar
Pineapples, as with most tropical fruits, are high in sugar. This can cause blood glucose levels to rise quickly, promoting inflammation. Because the fiber is stripped away when only the juice is used, this makes juice the worst way to consume any fruit.
By using a small amount of whole pineapple fruit in this piña colada smoothie, the fiber remains. This helps to support a healthier blood sugar response in the body, especially when paired with healthy fat (hence, the avocado). While blending the fruit does pulverize the fiber, when it comes to blood sugar, it’s still a better choice than pineapple juice.
Controversial Saturated Fat
Coconuts are very high in saturated fat, the pros and cons of which remain controversial. Earlier studies show that saturated fat promotes cardiovascular disease and plays a role in various forms of dementia such as Alzheimer’s. Other studies say it’s not a problem if it’s not from animal sources. However, the fat in coconut is roughly 80% saturated, whereas the fat in butter is roughly 60% saturated.
Regardless, we do need some saturated fat in our diets to support our nervous system. I developed this healthy piña colada smoothie recipe to drastically reduce the saturated fat content, while still including some coconut for flavor.
Test Don’t Guess
Genetic testing can be done through your doctor or a site like 23andme.com (Get 10% off) to determine if you’re at risk for certain conditions. Knowledge of your body and family history can be helpful when deciding whether to be mindful of saturated fat consumption.
Piña Colada Smoothie Ingredient List
Unsweetened Almond Milk – High in fat and low in carbohydrates, almond milk is a great substitute for coconut milk in this recipe. Almonds contain many beneficial micronutrients, including vitamin E. If using concentrated almond milk without additives (such as the Elmhurst or Three Trees brands) use a half cup of almond milk and 1 cup of cold water. If using traditional almond milk that’s already watered down, use one and one-half cups.
Vanilla Protein Powder – One scoop of your preferred vanilla protein powder or collagen peptides will work in this recipe. I use Brain MD Omni Protein Vanilla, which happens to be vegan.
Unsweetened Coconut Shreds – It wouldn’t be a piña colada smoothie without coconut! Two tablespoons of unsweetened coconut shreds add a touch of coconut flavor with six grams of saturated fat. Increase or decrease to suit your taste and dietary preferences. I like Bob’s Red Mill Unsweetened Shredded Coconut from Thrive Market. (Enjoy 40% off your first box with my partner link).
Fine Sea Salt – I add a pinch of fine sea salt for extra electrolytes. Don’t worry, you can’t taste it.
Cinnamon – While not a traditional ingredient of piña coladas, 1 teaspoon of Ceylon Cinnamon adds a slight warmth to this smoothie. It certainly won’t replace the sensation you get from the rum (wink-wink), but it may help to regulate your blood sugar.
Avocado – Avocados are a great source of healthy mono-unsaturated fats, fiber, and micronutrients such as potassium, copper, folate, and vitamins E and C. Furthermore, they’re also a great source of several B vitamins. Including avocado in my smoothie is one of my favorite tricks for making them thick and creamy. In this recipe, I substituted the monounsaturated fat in the avocado for the saturated fat found in coconut cream.
Frozen Pineapple – A half cup of frozen pineapple pieces gives this smoothie a touch of pineapple flavor, without lots of sugar. Pineapples are high in vitamin C and manganese, an essential trace mineral. In addition to containing inflammation-fighting antioxidants, pineapples also contain a digestive enzyme called bromelain. Bromelain helps your body digest proteins, to aid digestion, among other benefits.
Frozen Cauliflower Rice – Frozen cauliflower rice is another secret ingredient in many of my smoothie recipes. Luckily, it doesn’t have much flavor on its own, so it’s easy to incorporate. In smoothies, cauliflower adds beneficial fiber and bulk, so there’s no need for ice. Additionally, it’s another great source of vitamin C. Frozen cauliflower florets work just as well, but I find the riced variety easier to measure. You’ll need a half cup.
How to Make a Healthy Piña Colada Smoothie
Place all the ingredients into a high-speed blender. It’s best to add them in the order listed in the recipe (liquids first, then solids and finally frozen).
Blend for one minute, gradually increasing speed as you go.
Serve in a tall glass and garnish with extra cinnamon and a slice of pineapple if desired.
Pineapple, cauliflower, avocado and cinnamon are four powerful foods with a long list of health benefits. In this piña colada smoothie recipe, they come together to create a delicious meal full of essential vitamins, minerals, and antioxidants. Not only does it support your immune system, but it’s also incredibly refreshing. Enjoy!
This piña colada smoothie blends pineapple, coconut, avocado, cauliflower and cinnamon into a nutritious meal without added sugar or excess saturated fat. Perfect for hot summer days!
