This tropical Mango Kiwi Smoothie is going to be the beverage of the summer! It’s refreshing, rich in protein and banana-free!
It has been a while since I have shared a smoothie recipe. But with the arrival (finally) of hot weather here in Vancouver, it was about damn time! (Lizzo reference anyone?) The first time I made this was when my Mom was visiting me and we needed a pick-me-up midday. She is a creature of habit when it comes to her smoothies and always opts for the classic Strawberry Banana combo. Since we had a variety of fruits that were about to go bad, I mixed it all into the blender and voila! We ended up with this tropical dream that was refreshing, filling and so satisfying!
For this Mango Kiwi Smoothie, I wanted to avoid any expensive powders and supplements and keep it simple. Here are the ingredients you will need:
- Feel free to use fresh or frozen mango. I find the frozen version makes this smoothie thicker and smoother but it depends what you have available.
- It’s difficult to purchase frozen kiwi on it’s own, as it often comes in a fruit blend. So to reduce food waste and have frozen kiwis on hand, I prepared them myself!
- TIP: take ripe kiwis and scoop out the flesh (the skin is edible but it’s up to personal preference whether to include it or not). Place the kiwi in a freezer-safe bag or container and store in the freezer until you are ready to use it.
- The addition of pineapple really takes the tropical flavours up a notch. I used frozen pineapple here but fresh could also work.
- The spinach is the ingredient that gives the beautiful vibrant green colour. It also provides antioxidants, vitamins and minerals without changing the taste. If you prefer kale or other greens, you can try using these instead.
- Greek yogurt
- The added boost of protein, calcium and creaminess. In this recipe, I use plain Greek yogurt. However, flavoured Greek yogurt like vanilla, coconut, lime or pineapple would provide the same nutrients as well as extra flavour!
- TIP: for the ideal texture, opt for 2% Greek yogurt. This fat content will also help you better absorb fat soluble vitamins like vitamin A, D, E and K.
- Hemp seeds
- Did you know that 1 tbsp of hemp seeds provides roughly half of your daily needs of omega 3 fatty acids and 3 grams of protein?!
- I’m personally not a big fan of the combination of tropical fruits and milk so I opted for water as the liquid here. However, if that flavour combo is enjoyable for you, please use whatever beverage you prefer or have available. Water, milk, plant-based beverages and juice can all be used in this recipe.
You might notice that there are no bananas in this recipe. Fun fact: for the majority of my life, I couldn’t stand smoothies that contained banana. Although I love the fruit and am a major fan of banana bread and banana muffins, drinking it was not appealing to me. In the last 4-5 years I have grown out of that rule (yay for growth!) but there are still times when I’m not in the mood for it. I also recognize that many people may still have that preference. Since there are so few smoothie recipes on the internet without bananas, I wanted to make sure this one met the specific demands. So although bananas are a tropical fruit, this Mango Kiwi Smoothie is WITHOUT bananas.
Make Your Smoothie More Filling
Have you ever finished a smoothie and 30 minutes later found yourself looking for something else to eat? I can relate! To make your smoothies more filling, here are some dietitian-approved tips:
- Aim to include a source of protein. This can be Greek yogurt, nuts, seeds, nut or seed butter, dairy milk, soy milk, soft tofu, white beans, etc.
- Try to add a source of fat. This could be nuts, seeds, nut or seed butter, avocado, dairy products with a milk fat percentage of 2% or more, coconut, etc.
- Ensuring you are drinking a big enough portion is key! There is no “one size fits all” portion that I can recommend, as this can be very individual and will vary depending on your own needs.
Personally, if a smoothie is part of a meal, I find it helpful to pair it with something crunchy to feel satisfied. I may add some nuts, seeds or homemade granola on top. Alternatively, I might pair it with some toast and peanut butter or avocado on the side. It’s also nice to enjoy some cheese and crackers alongside my smoothie. It’s important to tune in to what you are craving and what foods will help you feel the more satisfied in this moment.
I hope this Mango Kiwi Smoothie brings you the tropical vibes you’re looking for. And don’t forget to check out some of these other smoothie recipes this summer:
If you make this Mango Kiwi Smoothie I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!
Mango Kiwi Smoothie
Keyword: beverages, drinks, kiwi, mango, mango kiwi, mango kiwi smoothie, smoothie
Author: Ashlen Leonard
- 3/4 cup frozen mango
- 1 kiwi fresh or frozen
- 3/4 cup frozen pineapple
- 2 cups spinach fresh or frozen
- 1/2 cup plain Greek yogurt or 1/2 scoop plain or vanilla protein powder
- 1 tbsp hemp seeds
- 3/4-1 cup water plus more for a thinner consistency
Add all ingredients to a high speed blender. Blend until well combined and smooth.
Depending on your personal preference, you can add more water for a thinner consistency. Enjoy!
KIWI TIP: take ripe kiwis and scoop out the flesh (the skin is edible but it's up to personal preference whether to include it or not). Place the kiwi in a freezer-safe bag or container and store in the freezer until you are ready to use it.
YOGURT TIP: for the ideal texture, opt for 2% Greek yogurt. This fat content will also help you better absorb fat soluble vitamins like vitamin A, D, E and K.
- Mango, Kiwi and Pineapple: I used frozen fruit here but fresh could also work.
- Spinach: If you prefer kale or other greens instead of spinach, you can try using these instead.
- Greek yogurt: I use plain Greek yogurt. However, flavoured Greek yogurt like vanilla, coconut, lime or pineapple would provide the same nutrients as well as extra flavour!
- Water: milk, plant-based beverages and juice can all be used instead of water in this recipe.
Love this one! So refreshing and a nice change from smoothies with bananas.
Thank you Lori! I’m so glad it was a nice change for you 🙂