Our favorite post-workout treat just got a healthy upgrade.
After every workout, my kids and I had a routine: a quick stop at Tropical Smoothie Cafe for our favorite drink — the Sunrise Sunset Smoothie. Bright, fruity, and packed with tropical flavor, it felt like sunshine in a cup. But after glancing at the nutritional facts (and seeing just how much sugar was packed in), I knew it was time to find a cleaner version we could enjoy at home.
We swapped out the turbinado sugar (the sweetener used in-store) for natural alternatives like honey, agave, or maple syrup, and started using frozen fruit to get that same thick, frosty texture. The result? A perfectly refreshing, no-guilt smoothie the whole family loves — and one that gives us a post-workout boost without the sugar crash.
What’s in the Original Sunrise Sunset Smoothie?
Tropical Smoothie Cafe lists four main ingredients for the Sunrise Sunset:
- Strawberries
- Pineapple
- Mango
- Orange juice
It’s a bright, juicy blend with a signature orange-pink hue. While delicious, the cafe version is sweetened with turbinado sugar, which adds up quickly — especially if you’re ordering it regularly. That’s why this homemade copycat version is a game-changer: all the flavor, way less sugar.
Healthier Copycat Sunrise Sunset Smoothie (Recipe)
Ingredients:
- 1 cup (150g) frozen strawberries
- 1 cup (160g) frozen pineapple chunks
- 1 cup (160g) frozen mango chunks
- 1 cup (240ml) orange juice (100% pure juice)
- 1–2 tsp honey, agave, or maple syrup (optional, to taste)
- ¼ cup (60ml) coconut water or plain water (optional, to help blend)
Instructions:
- Add all ingredients to a high-speed blender.
- Blend until smooth and thick.
- Adjust with extra juice or water if needed for consistency.
- Pour into glasses and enjoy immediately!
Why We Love This Version
- Naturally sweetened — no added refined sugar
- Frozen fruit = frosty texture without ice
- Fast, family-friendly and kid-approved
- Customizable — you control how sweet it gets
Tips for the Perfect Sunrise Sunset Smoothie
- Use ripe frozen fruit for the best natural sweetness
- If using fresh fruit, add ice and reduce liquid slightly
- Add a squeeze of lemon or pinch of salt to brighten the flavor
- Want a protein boost? Add collagen or unflavored protein powder
Leave a Reply