This Sunrise Sunset Smoothie was born out of a sweet tradition with my daughter. We love our little trips to Tropical Smoothie Café, and she always picks the Sunrise Sunset to enjoy on a hot afternoon. Watching her sip it with joy sparked an idea—I wanted to create a version we could enjoy at home with whole, nourishing ingredients. Now, this perfect refreshing drink is a go-to in our house and one of our favorite ways to start the day together.
This vibrant smoothie bursts with the flavors of fresh fruit: mango, strawberries, pineapple, and orange. It’s naturally sweet, incredibly refreshing, and packed with nutrients from frozen fruit, citrus juices, and hemp seeds. Whether you found this smoothie on TikTok or are simply searching for a delicious smoothie recipe, this simple tropical smoothie cafe copycat will quickly become your new morning favorite.
If you love tropical flavors, check out our tropical smoothie bowl.
Why You'll Love This Bright Sunrise Sunset Smoothie
- Tastes like a vacation in a glass
- Naturally sweet—no added sugar. The fruit and coconut water provide the perfect amount of sweetness, so there's no need for maple syrup, agave syrup, or brown rice syrup.
- Nutritionally, this healthy breakfast is loaded with vitamin C, an antioxidant that helps boost collagen production and supports immune health. Because it uses the whole fruit plus hemp seeds, it's a good source of fiber.
- Perfect for a light breakfast or pre- or post-workout refreshment. Sipping this smoothie is also a great way to cool down on a warm day.
- Loaded with nutrients to support your daily value of Vitamins C and A.
- Inspired by the popular Sunrise Sunset drink from Tropical Smoothie Café
- Easy to prep and perfect for busy mornings, and a hit with kids and adults alike.
Sunrise Sunset Tropical Smoothie Ingredients
Let’s break down the goodness in every sip:
🥭 Frozen Mango Chunks
Mangoes are rich in vitamin C, vitamin A, and antioxidants that support immune health and eye function. The natural sweetness balances out tart fruits while giving the smoothie a thick, creamy texture.
🍓 Frozen Strawberries
Strawberries are high in vitamin C, fiber, and phytonutrients. Their slightly tart flavor adds brightness and pairs perfectly with citrus and tropical fruit.
🍍 Frozen Pineapple Chunks
Pineapples offer natural enzymes like bromelain, which can aid digestion. They’re also a great source of vitamin C and manganese, adding sweetness and a sunny tropical note. We recommend pineapple chunks instead of pineapple juice to retain the fiber.
🍊 Orange, Peeled
Fresh oranges contribute a burst of real orange juice flavor while adding that extra boost of vitamin C, potassium, and hydration from natural citrus juices. It’s a delicious way to meet your daily value for essential nutrients. We recommend the whole orange (peeled) instead of orange juice to retain the fiber.
🌱 Hemp Seeds
Hemp seeds (also known as hemp hearts) are tiny seeds that are a powerhouse of plant-based protein, omega-3 fatty acids, and minerals like magnesium and iron. They blend smoothly and give this smoothie a satisfying nutritional boost. You could also substitute with chia seeds, although it will change the texture since they will thicken it.
🥥 Coconut Water
Coconut water is naturally hydrating and full of electrolytes like potassium and sodium. It provides a touch of sweetness and is the perfect low-calorie liquid base that keeps things light and tropical.
Tips and Variations
- A high-speed blender works best since we're blending frozen fruit.
- Try this using a blood orange for an even richer color and flavor.
- Add some chopped kiwi for an extra boost of vitamin C, or a banana for a creamier texture and more potassium.
- While we recommend the whole orange to keep the fiber, you can substitute with ½ cup of 100% orange juice—just look for no sugar added versions.
- Make it fancy by topping with a pinch of unsweetened shredded coconut for more tropical goodness.
- Store leftovers in an airtight container in the refrigerator for up to 24 hours, and reblend with a little ice just before drinking. Alternatively, store in the freezer in a freezer-safe container.
How to Make
This copycat smoothie recipe is super simple to make. Just follow these easy steps:
- Add the mango, strawberries, pineapple, orange, hemp seeds, and coconut water to a large blender cup or pitcher.
- Blend on high until smooth and creamy. If you prefer a thinner consistency, add a splash more coconut water.
- Pour into a glass and sprinkle with additional hemp seeds if desired.
- Serve immediately and enjoy the tropical vibes!
Whether you’re fueling up before work, rehydrating post-workout, or enjoying a peaceful morning moment, this smoothie delivers both joy and nutrition.
FAQs About Sunrise Sunset Smoothies
The Tropical Smoothie Cafe sunrise sunset smoothie is made with strawberries, pineapple, mango, and orange juice. This copycat tropical smoothie sunrise sunset smoothie, is made with strawberries, pineapple, mango, orange, and hemp seeds.
The Tropical Smoothie Cafe version has 430 calories, but this copycat recipe is under 300 calories per serving.
The Sunrise Sunset Smoothie has made waves on platforms like TikTok thanks to its beautiful orange color and delicious flavor. But our version levels it up with frozen fruit and wholesome ingredients.
Sure! Add a scoop of your favorite plant-based protein powder for a more filling option. Vanilla flavor works great with the tropical notes. You could also use an unflavored protein powder. Both will change the taste of the smoothie but will boost the protein content.
Final Sip
This Sunrise Sunset Smoothie is more than just a delicious, nutrient-packed drink—it’s a memory in a glass. It reminds me of the small, joyful traditions with my daughter and the importance of slowing down and savoring the moment. I hope it brings that same warmth and sunshine to your day.
There’s something magical about watching the sunrise—and in our home, we get to sip it too. We hope you try it, share it, and let it become a favorite in your home too. 🌞🌅
Other Smoothie Recipes to Check Out
Print
Sunrise Sunset Smoothie Recipe
- Total Time: 10 minutes
- Yield: 2 1x
- Diet: Vegan
Description
Enjoy this refreshing copycat sunrise sunset smoothie, bursting with fresh mango, strawberries, pineapple, and orange flavors.
Ingredients
- 1 cup frozen mango chunks
- 1 cup frozen strawberries
- 1 cup frozen pineapple chunks
- 1-2 Tablespoons hemp seeds (hemp hearts)
- 1 cup plain, unsweetened coconut water
Instructions
This copycat smoothie recipe is super simple to make. Just follow these easy steps:
- Add the mango, strawberries, pineapple, orange, hemp seeds, and coconut water to a large blender cup or pitcher.
- Blend on high until smooth and creamy. If you prefer a thinner consistency, add a splash more coconut water.
- Pour into a glass and sprinkle with additional hemp seeds if desired.
- Serve immediately and enjoy the tropical vibes!
Notes
- A high-speed blender works best since we're blending frozen fruit.
- Try this using a blood orange for an even richer color and flavor.
- Add some chopped kiwi for an extra boost of vitamin C, or a banana for a creamier texture and more potassium.
- While we recommend the whole orange to keep the fiber, you can substitute with ½ cup of 100% orange juice—just look for no sugar added versions.
- Make it fancy by topping with a pinch of unsweetened shredded coconut for more tropical goodness.
- Store leftovers in an airtight container in the refrigerator for up to 24 hours, and reblend with a little ice just before drinking. Alternatively, store in the freezer in a freezer-safe container.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Smoothies
- Method: Blender
- Cuisine: American
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