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If you love delicious tropical flavors, this mango pineapple smoothie is for you.
I started adding silken tofu to smoothies when my daughter was little as an easy way to boost protein. It blends right in and creates a creamy texture without needing yogurt, milk, or frozen banana. Plus you can’t even taste it!
If you’re new here, welcome! My name is Becca. I am a Registered Dietitian Nutritionist specializing in ADHD nutrition and I also have ADHD myself. I combine evidence-based nutrition knowledge with my own lived experience to help you optimize your health and time in the kitchen.
Table of Contents
Why You’ll Love This Tropical Mango Pineapple Smoothie
- High in protein. No protein powder needed! The silken tofu adds about 15g per serving.
- Hydrating. Made with coconut water and frozen fruit.
- No banana required. Perfect if you don’t like them in smoothies or don’t have any on hand.
- Quick and easy. Made with a handful of ingredients and ready in minutes.
Ingredients & Substitutions
What You’ll Need
- Frozen mango and pineapple: Creates a thick, creamy smoothie while adding natural sweetness.
- Silken tofu: My secret ingredient for adding protein to smoothies. It blends smooth and has a very mild flavor.
- Coconut water: Adds hydration and flavor.
- Chia seeds: Adds fiber and healthy fats.
- Vanilla: For flavor.
- Optional add-ins: Baby spinach, vanilla protein powder or a scoop of collagen, hemp seeds, flax seeds, or a splash of pineapple juice for extra sweetness.
Keep scrolling for the full recipe with ingredient amounts and detailed instructions!
Equipment Needed
- High-speed blender
- Measuring cups and spoons
Dietary Variations
- Higher Protein: Add a scoop of vanilla protein powder for extra protein.
- Soy-Free: Swap the silken tofu for Greek yogurt, coconut yogurt, or another plant-based yogurt.
How to Make This Mango Pineapple Smoothie
Step 1: Add the frozen mango, frozen pineapple, silken tofu, coconut water, chia seeds, and vanilla to a blender.
Step 2: Blend until smooth and creamy.
Step 3: Enjoy!
Lower Effort Tips
- Buy pre-cut frozen fruit. Using frozen mango chunks and pineapple chunks vs fresh eliminates unnecessary washing and cutting.
- Portion smoothie packs. Store the frozen fruit and chia seeds in freezer bags for easy meal prep. Add liquid and tofu right before blending.
Storage Instructions
- Refrigerate: Store leftovers in an airtight container or jar in the fridge for up to 24 hours.
- Freeze: Pour into ice cube trays or a freezer-safe container and freeze for up to 2 months. Add liquid (like more coconut water, coconut milk, or pineapple juice) to the ice cubes to blend again.
FAQs
Yes. Greek yogurt, coconut yogurt, or plant-based yogurt can be used instead of silken tofu. Just note that this will change the protein content of the smoothie.
Absolutely. Use less coconut water or add extra frozen fruit for a thicker smoothie. It makes a great smoothie bowl this way.
Yes. Baby spinach or frozen cauliflower works well and adds a little extra nutrition.
You can use fresh mango and fresh pineapple, but you’ll likely need to add ice cubes to achieve a similar cold and creamy texture.
The exact grams of protein will depend on the brand of tofu you use, but silken tofu provides about 15g grams of protein per serving.
More Smoothie Recipes You’ll Love
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Mango Pineapple Smoothie (Dairy-Free, No Banana)
Equipment
- high speed blender
- measuring cups and spoons
Ingredients
- 1 cup 140g frozen pineapple
- 1 cup 140g frozen mango
- 125 g silken tofu, 125g is ¼ of a 500g package
- 1½ cups coconut water
- 1 tbsp chia seeds
- 1 tsp vanilla
Instructions
- Add 1 cup 140g frozen pineapple, 1 cup 140g frozen mango, 125 g silken tofu, 1½ cups coconut water, 1 tbsp chia seeds, and 1 tsp vanilla to a blender.
- Blend until smooth.
- Enjoy!
Notes
- Refrigerate: Store leftovers in an airtight container or jar in the fridge for up to 24 hours.
- Freeze: Pour into ice cube trays or a freezer-safe container and freeze for up to 2 months. Add liquid (like more coconut water or pineapple juice) to the ice cubes to blend again.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
