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Sunrise Sunset Tropical Smoothie

2 glasses of sunrise sunset tropical smoothies topped with slices of strawberries and text that reads Sunrise Sunset Tropical Smoothie
“Sunrise Sunset Tropical Smoothie” recipe was developed by Fiona Mainolfi and reviewed/edited by Rivah Goldstein, MScFN, RD and Jackie Silver MHSc, RD
Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine. 
Last updated July 23, 2023

Sunrise Sunset Tropical Smoothie: 

If you struggle with consuming fruits and vegetables throughout the day, this sunrise sunset tropical smoothie is perfect for you! This smoothie is a delicious and easy way to add fruits and vegetables to your diet. 

This sunrise sunset tropical smoothie is packed with a variety of nutrients and flavours that are absolutely perfect for the summer. This recipe is incredibly versatile as  it can be made dairy free and a variety of fruits can be used. 

The sunrise sunset tropical smoothie is sweet, refreshing and satisfying. You have to try it!

Someone is holding up a glass of the sunrise sunset tropical smoothie

This Sunrise Sunset Tropical Smoothie is:

  • Easy to make
  • A good source of protein 
  • High in antioxidants 
  • Refreshing on a summer day 
  • The perfect snack 
  • Can be made vegan 
  • Can be consumed at breakfast, lunch or dinner
  • Includes a variety of nutrients 

Sunrise Sunset Tropical Smoothie Storage Tips:

This sunrise sunset tropical smoothie is best consumed right after preparing, however if you would like to store the smoothie for a later date I would recommend freezing the mixture in an ice cube tray. Once the smoothie is frozen, store in an airtight container such as these.  

2 glasses of sunrise sunset tropical smoothies topped with slices of strawberries

Recipe Variations and Substitutes:


  • Instead of using frozen mango or pineapple you could use frozen peaches. 
  • If you do not like plain greek yogurt you could use another flavor.
  • Instead of coconut milk you could use another plant based alternative or cow’s milk.
  • If you do not have ground flaxseed or chia seeds you can omit these ingredients or substitute with another seed of choice. 
  • If you prefer to not use juice in your smoothies you may add milk instead. 
  • If you are vegan you may use a plant based greek yogurt such as Silk plant based yogurt. 


  • In this recipe I did not include protein powder, however you could add a protein powder of choice to increase the protein content. 
  • You could add spinach to the yellow layer to add more vegetables, but please note that it will change the color of the smoothie.  

Equipment Suggestions:

Nutri Pro Personal Blender For Juices, Shakes & Smoothies

The Ninja Nutri Pro blender is perfect for making smoothies. It has 900 watts of power, which makes it easy to crush through ice, seeds, fruit skins, and other tougher to blend ingredients. It comes with an 18 oz and 24 oz cup, giving you the flexibility to meal prep smaller or larger smoothie quantities. 

Airabc Silicone Ice Cube Trays with Removable Lid

These silicone ice cube trays are not only food safe, BPA free but also come in a convenient pack of four. They are incredibly easy to use, thanks to their user-friendly design. Each tray features a removable lid that can be stacked on top of one another, ensuring a mess-free experience and easy storage. Cleaning these trays is a breeze as they’re dishwasher safe, saving you time and effort.

Glass Storage Containers with Lids

These airtight glass storage containers will be perfect to protect your smoothie cubes from freezer burn! They are oven safe, microwave safe, dishwasher safe, and freezer safe, making them versatile for various different storage and cooking needs.   

Drinking Glasses with Glass Straws 

This glass set is perfect for the summer! It’s designed to make your outdoor sipping experience bug-free and enjoyable.The glasses come  with lids to keep the pesky bugs away s when you’re relaxing outside. This set also includes glass straws which are environmentally friendly and easy to clean. 

Mason Jar Glasses

These mason jar glasses are ideal for enjoying your cold sunrise sunset tropical smoothie! Each glass comes with a metal lid and built in hole to accommodate the included reusable straws. With these convenient features, you can sip your smoothie without any hassle or mess!

Try out this Sunrise Sunset Tropical Smoothie Recipe!

Smoothies are one of my favourite recipes to make. The flavor combinations are endless and they are a great way to consume more fruits, vegetables, and protein throughout the day. This sunrise sunset tropical smoothie is a versatile and nutrient rich recipe. If you try out this recipe, tag @accessiblewellness on Instagram or comment below; we would love to see what you have created!

If you like this recipe try out some of our other smoothie recipes by clicking the links below!

2 glasses of sunrise sunset tropical smoothies topped with slices of strawberries

Sunrise Sunset Tropical Smoothie

Jackie Silver MHSc, RDJackie Silver MHSc, RD
Prep Time 25 minutes
Total Time 25 minutes
Course Breakfast, Drinks, Snack
Cuisine Vegan, Vegetarian
Servings 2
Calories 492 kcal


Yellow Layer

  • ½ cup frozen mango
  • ¼ cup frozen pineapple
  • ½ fresh banana
  • ¼ cup plain greek yogurt
  • ¼ cup orange juice
  • 1 tbsp chia seeds

Pink Layer

  • ½ cup frozen strawberries
  • ¼ cup frozen raspberries
  • ½ fresh banana
  • ¼ cup plain greek yogurt
  • ¼ cup coconut milk
  • 2 tbsp ground flaxseed


  • Start with the yellow layer of the smoothie by adding frozen mango, frozen pineapple, banana, greek yogurt, orange juice and chia seeds to a blender.
  • Blend the ingredients on a high speed until the ingredients form a smooth mixture. Pour the yellow layer into a measuring cup and set aside.
  • In the same blender, add in frozen strawberries, frozen raspberries, fresh banana, greek yogurt, milk, and ground flaxseed.
  • Blend the ingredients on a high speed until they form a smooth mixture.
  • Pour about 2 tbsp of the yellow smoothie into 2 glasses. Then pour 4 tbsp of the pink layer on top of the yellow layer that is already in the glass.
  • Alternate between layers until there is no smoothie leftover. 
  • Serve the smoothie on its own or garnish with fresh strawberry or mango.


  • This sunrise sunset tropical smoothie  is easy to double if you would like to share the drink with more people. 
  • This recipe may also be cut in half if you would prefer to just make one drink for yourself. 
  • Feel free to  purchase a tropical frozen fruit blend and use it in place of the fruits in the orange layer. 
  • If you would prefer to freeze some of the smoothie mix, instead of pouring the smoothie into glasses, pour the mixture into ice cube trays and store in the freezer until you are ready to use them.
Keyword breakfast, easy recipe, healthy breakfast, healthy snack, smoothie
A hand is holding up a glass of the sunrise sunset tropical smoothie topped with strawberry
Sunrise Sunset Tropical Smoothie nutrition facts

Please note: Nutrition facts are provided for Google and SEO purposes only. There is no right or wrong serving size and I do not preach counting calories. You get to decide how much you want to eat.

Fiona Manolfi

About Fiona

Hi! My name is Fiona and I am studying nutrition and dietetics at Western University. I love cooking, creating new recipes and learning about the way food can impact our mental and physical health. I am going into my final year of undergrad this fall and I can’t wait to see what opportunities await after I graduate. I’m looking forward to sharing new recipes and providing some education about how to fuel your body effectively!

About Jackie

Jackie is a Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice and blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.

Check out her full bio here →

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