keto tropical smoothie: overhead shot of green smoothie

keto tropical smoothie: my favorite green smoothie recipe!

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Favorite breakfast at the moment: this keto tropical smoothie! It’s a green smoothie recipe that is full of vegetables and protein, a healthy dose of fat, and overall good-for-you ingredients. Nutritious. Filling. Plus it has a tropical, pina colada-ish vibe, so I’m sold on the taste alone.

smoothie talk

In my smoothie-making experience, I’ve learned you have to be selective with those ingredients. One smoothie can’t be ALL THE THINGS. I tend to be overly-zealous, trying to pack everything healthy into one portable, drinkable meal. And it’s usually gross (but hey, it’s healthy!). Poor Ian has experienced the worst of this (especially after his diagnosis), which is why I’m thrilled that this tropical green smoothie has ALL THE THINGS without compromising taste.

Also, I sort of hate the word “smoothie.” Breakfast shake? Green frappé? I’m not sure a better word exists to describe a salad-fruit-seed-milk-blitz. Just thinking over here.

keto tropical smoothie overhead shot

keto tropical smoothie: why it’s nutrient-packed!

First, let’s break down exactly what’s in this green smoothie! I’m thrilled to say it has the following:

  • Pineapple– Just a bit, so don’t be alarmed. I believe you can have pineapple on a keto diet as long as you watch your macronutrient ratio. Pineapple has an abundance of anti-oxidants and vitamins, including the enzyme Bromelain which has been shown to reduce inflammation.
  • Spinach – No need to dive in here. It’s a nutrient-rich food that’s also great for a low-carb diet.
  • Coconut milk- I prefer to use full-fat coconut milk from a can (like Thai Kitchen Organic Coconut Milk) instead of the thinner stuff that’s sold in a carton (but both will work).
  • Avocado- The staple of a ketogenic diet! It’s one of the fat sources in this green smoothie.
  • Cauliflower- Low-carb, vitamin-packed, and nearly tasteless so it’s perfect to throw into this green smoothie! I like to use frozen cauliflower.
  • Ginger- Helps digestion, and is believed to have powerful anti-inflammatory and anti-bacterial properties. It gives this smoothie a bit of a bite!
  • MCT oil (or coconut oil)- For extra fat and a ketone boost! I like Sports Reseach MCT Oil or Bulletproof Brain Octane Oil.
  • Hemp hearts- Hemp hearts are shelled hemp seeds that are packed with protein and omegas 3 and 6.
  • Flaxseed meal- I love adding flax seed to this keto smoothie because it’s full of fiber, fat and omega 3’s.
  • Lime- A little tanginess for flavor and to even out the bite of the ginger.
  • Sweetener- It’s not necessary, but you can add a pinch of stevia, monk fruit sweetener, or -my new favorite- these llinea monk fruit extract drops.
keto tropical smoothie ingredients on a table

how to make a keto tropical smoothie

This next step doesn’t really need much explaining, except I should mention that you will need a blender for this. I use a Ninja blender which happens to be my most-used, multi-purpose kitchen appliance.

To make this green smoothie:

  1. Add all the ingredients to the blender.
  2. Add about 1/2 cup of ice.
  3. Blend for 1-2 minutes to make sure it’s smooth.
  4. Taste and adjust, adding more coconut milk (or even almond milk) if it needs to be thinned down. Or you can adjust the sweetness with a bit more keto-friendly sweetener.

It’s so simple that I feel like it’s sort of pointless to include a formal recipe (but I will below).

Nutrition aside, have I mentioned how much I LOVE this flavor combination?? The lime, pineapple and coconut are the perfect island-vibe flavors. Add in a little ginger for a mild, spicy bite.

other ingredients to add to this keto smoothie

I know the ingredient list is already long, but the great thing about smoothies is that they’re pretty versatile! Here are a few ideas of other add-ins, and some substitutions I make:

  • Berries– Blueberries, raspberries, blackberries, or strawberries also make a good substitute for the pineapple and are low on the glycemic index.
  • Matcha tea– I like to add a teaspoon of matcha powder to this keto smoothie, just to get in those powerful anti-oxidants.
  • Almond milk– this can be a substitute for coconut milk, but keep in mind, almond milk is lower in fat.
  • Kale– A nice substitute for spinach, but not as neutral in taste.
  • Chia seed– If you don’t have flaxseed meal or hempseed, you can sub in chia seed for some health benefits. However, chia is ultra absorbent and even gel-like with moisture so you may need to add extra coconut milk.
  • Protein powder– We’ve added protein powders to this keto smoothie. We love Vega One because they tend to be lower carb than other protein powders. I recommend their plain unsweetened, coconut almond or orange ginger flavors.
keto tropical smoothie in a glass with ingredients around

This keto tropical smoothie is in our current breakfast rotation and I’m not sorry about it. 🙂

We’ve taken on an early commute lately, and this green smoothie is an easy one to get a healthy keto breakfast on-the-go!

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keto tropical smoothie in a glass with ingredients around

keto tropical smoothie {dairy-free + low-carb}

Yield: 2
Prep Time: 5 minutes
Total Time: 5 minutes

This keto tropical smoothie is my favorite green smoothie recipe! Coconut milk, pineapple, ginger and lime give it an island vibe, while healthy, low-carb vegetables and fats keep it keto-friendly. It's a power-packed keto smoothie that's great for on the go!


  • 1/2 ripe avocado
  • 1 cup fresh baby spinach
  • juice of 1/2 a lime
  • 1/2 cup frozen cauliflower florets (about a small handful)
  • 1 cup full-fat coconut milk from a can
  • 1 tablespoon ground flax seed meal
  • 1 tablespoon hemp hearts (shelled hemp seeds)
  • 1/4 cup fresh pineapple
  • 1-2 small ginger nubs, peeled (about 1/2-inch piece each)
  • 1 tablespoon MCT oil (or coconut oil)
  • 1/2 cup ice
  • sweetener of choice (I use 1 teaspoon of monk fruit sweetener or 5 drops of monk fruit extract)


  1. Place all the ingredients into a blender. Blend on high speed for 1-2 minutes, until smooth.
  2. Taste and adjust, adding more sweetener if necessary, or more coconut or almond milk to thin it down. If it's not smooth enough, blend the green smoothie for another minute or so.
  3. Enjoy!
Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 463Total Fat: 43gSaturated Fat: 31gCholesterol: 0mgSodium: 64mgCarbohydrates: 12gNet Carbohydrates: 7gFiber: 5gSugar: 4gProtein: 7g

This nutritional information is approximate and is provided for convenience as a courtesy.

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