Healthy Berry Bliss Tropical Smoothie Recipe
This Berry Bliss Tropical Smoothie is inspired by the Blueberry Bliss Smoothie from Tropical Smoothie Café but made healthier, simpler, and more affordable. With its creamy texture and simple ingredients, it’s perfect as a pre-workout snack or a refreshing treat any time of year.
In summer, I love using fresh berries from U-Pick farms or farmers’ markets. In winter, frozen fruit brings vibrant flavor and nutrition to this easy recipe.
What is in the Blueberry Bliss Smoothie from Tropical Smoothie Café
Tropical Smoothie Cafe’s Blueberry Bliss Smoothie contains Strawberries, Blueberries, Banana, Ice, and Turbinado Sugar (natural brown sugar).
In my variation of this recipe, I bump up the protein and replace the turbinado sugar with the caramel-like flavor of dates.
Dates are not only delicious but also offer many nutritional benefits. Dates are a good source of dietary fiber and contain essential vitamins and minerals. Because Dates are relatively high in calories from natural sugar they make a wonderful addition to smoothies, baked goods, energy bars, and desserts.
Why You’ll Love This Smoothie
- Quick and Easy: Whip it up in just 5 minutes with ingredients that fit a flexitarian lifestyle, easy to find locally or online.
- Natural Sweetness: A creamy, refreshing blend with a hint of vanilla and no added sugars.
- Perfectly Versatile: Enjoy it as a pre-workout snack, breakfast smoothie, or quick breakfast option.
- Plant-Powered Nutrition: Includes a scoop of protein powder, 22g of protein, and 7g of fiber to keep you energized and satisfied.
- Hassle-Free Clean-Up: A quick rinse is all it takes, saving you time on busy mornings.
Tools
- Measuring cups
- High-speed blender
My Ingredients
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- Frozen Blueberries and Strawberries: These vibrant, nutrient-packed fruits add natural sweetness and a thick texture to your smoothie. Using frozen fruit eliminates the need for ice, keeping flavors bold and undiluted.
- Sliced Frozen Bananas: A creamy base that’s perfect for smoothies. Opt for frozen bananas for thickness, but fresh ones work in a pinch. Add ice if needed to reach your desired texture.
- Soy Milk: A plant-based milk that’s rich in protein, offering 8g per cup. It’s an excellent option for flexitarians looking to reduce dairy while maintaining a creamy consistency and balanced nutrition.
- Dates: A wholesome sweetener that blends seamlessly into smoothies. Dates provide natural sugars along with fiber, making them a great choice for sustained energy.
- Vanilla Protein Powder: Adds a smooth vanilla flavor while boosting the protein content of your smoothie—perfect for a balanced flexitarian meal or snack.
- Collagen Powder (Optional): For those incorporating collagen into their diet, this supplement enhances your smoothie with additional protein.
This smoothie combines plant-powered ingredients with flexible add-ins, offering an adaptable recipe for a variety of dietary preferences and needs.
Optional Recipe Substitutions and Add-Ins
This smoothie is versatile, allowing you to swap ingredients or enhance it with your favorite add-ins:
Swaps
- Milk: Use almond milk instead of soy milk.
- Dates: Replace with coconut sugar for sweetness.
- Berries: Substitute frozen berries with fresh blueberries or try blackberries or raspberries for variety.
- Banana: Swap for Greek yogurt for a creamy, tangy twist.
Add-Ins
- Chia seeds, hemp seeds, or flaxseed meal for fiber and protein.
- Almond butter or peanut butter for healthy fats and rich flavor.
- Vanilla extract for a subtle sweetness.
- A pinch of cinnamon for warmth and spice.
Mix and match to create your perfect blend!
Step By Step Instructions
- Pour your liquid of choice into the blender first for easier blending.
- Add the remaining ingredients on top.
- Blend until smooth and creamy. Adjust with extra liquid if needed.
Storage suggestions
Freezer Storage
Pour your smoothie into an airtight container and freeze for up to 3 months. Thaw overnight in the fridge, then stir or re-blend before drinking. Bonus Tip: Use leftover smoothie to make smoothie pops by pouring it into popsicle molds—perfect for a healthy, on-the-go treat!
Refrigerator Storage
Store your smoothie in a sealed jar in the fridge for up to 1–2 days. Before drinking, give it a stir to restore its creamy texture.
FAQ (Ask A Dietitian!)
In the following section, I answer frequently asked questions about smoothies and the Blueberry Bliss Smoothie.
Is the Tropical Smoothie Café Blueberry Bliss smoothie healthy?
While Tropical Smoothie Café’s Blueberry Bliss Smoothie provides a fruit boost, it’s loaded with sugar and offers minimal protein. My version includes protein powder for a more filling and balanced drink, along with extra fiber and less sugar.
- Tropical Smoothie Café Blueberry Bliss: 75g sugar, 1g protein, 4g fiber.
- My Version: 30g sugar, 22g protein, 7g fiber.
You’ll save money, enjoy better nutrition, and still get the fruity flavor you love!
What is a good liquid to use in a frozen berry smoothie?
Smoothies are incredibly versatile, especially when it comes to choosing a liquid base. Here are 10 great options:
- Dairy milk
- Soy milk
- Almond, cashew, or hazelnut milk
- Coconut milk
- Oat or rice milk
- Water
- Juice (or ½ juice, ½ water)
- Coconut water
- Tea
- Coffee
Get creative and choose what best fits your taste and nutritional goals!
What is the healthiest sugar for smoothies?
If you’re looking for natural sweeteners that provide a bit more nutrition than table sugar, consider these six options:
- Dates or date syrup
- Maple syrup
- Honey
- Agave nectar
- Fresh fruit or fruit juice
- Coconut sugar
Remember, even these healthier options are still sugars and should be enjoyed in moderation as part of a balanced diet.
More Smoothie Recipes To Try
Healthy Peanut Paradise Tropical Smoothie Café Copycat
How To Make Copycat Panera Green Smoothie Recipe At Home
How To Make Panera Strawberry Banana Smoothie At Home
Berry Bliss Smoothie
Equipment
- Blender
- Blender tamper optional - you could pause the blender and use a spoon to mix as needed
Ingredients
- 2 cups unsweetened soy milk
- ½ cup blueberries
- ½ cup strawberries
- 2 frozen and sliced bananas
- 4 dates
- 3 tbsp vanilla protein powder optional (if vegan use a plant-based protein powder)
- 2 tbsp vital protein collagen powder optional (if vegan omit this ingredient)
Instructions
- Starting with the liquids, add all the ingredients to a blender. Blend until smooth.
Nutrition
Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!
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