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This tropical coconut water smoothie recipe is bright, sweet, and refreshing—like a beach vacation blended into a glass. It takes just 5 minutes to make and blends two cups of hydrating, naturally sweet goodness. And don’t worry… this isn’t one of those green smoothies that tastes like a grassy mistake. The pineapple, orange and coconut water completely smooth out the kale, giving you a light, vibrant flavor that goes down easy.
Table of Contents
Why Use Coconut Water in Smoothies
I enjoyed the taste of coconut water, yet it took me some time. If you’re not a fan yet, try using half coconut water and half regular water—you’ll still get the benefits without the full flavor.
- Hydrating powerhouse: Natural, unsweetened coconut water helps replenish electrolytes—especially during long workouts or hot days. It’s lower in carbs and calories than most sports drinks, yet just as effective. (Check your label—some brands sneak in sugar or flavoring.)
- Potassium-packed: With around 405 mg of potassium per cup, coconut water can help support heart health and balance fluids naturally. This smoothie alone packs nearly 1,400 mg of potassium—talk about muscle fuel!
- Supports kidney health: Coconut water may help prevent kidney stones by promoting hydration and flushing out the system naturally.
- Low in calories: Unlike even 100% fruit juice, coconut water averages only 40–60 calories per cup, keeping your smoothie light yet nourishing.
Best Coconut Water Brands
Choosing pure, unsweetened, unflavored coconut water ensures you get the cleanest taste, the best hydration benefits, and the most nutrient-rich base for any smoothie. These are my go-to brands:
Harmless Harvest uses organic sourcing and minimal processing—it’s the closest to drinking straight from a fresh Thai coconut.
ZICO is a clean, no-sugar-added option with naturally occurring electrolytes, making it a reliable everyday pick for hydration and smoothie blending.
Kirkland Signature offers an affordable organic coconut water that’s not from concentrate, giving you excellent quality in bulk.
Ingredients You’ll Need
This energizing blend has everything your body craves: leafy greens, electrolyte-powered coconut water, tropical fruit, and protein-packed chia seeds. It’s light, refreshing, and gives me a clean burst of natural energy—perfect before a workout or an afternoon pick-me-up.
- Leafy greens: I like kale for a nutrient-packed base. If you’re new to kale, start small! Use half the amount, taste-test, and work your way up.
- Tropical fruit: Pineapple, banana, and orange make this smoothie bright, sweet, and refreshing.
- Banana: Add natural sweetness and a creamy texture. To lower sugar, swap ¼ avocado for the banana—you’ll still get a creamy texture with less sweetness.
- Coconut water: The natural electrolyte base that gives this smoothie its hydrating edge.
- Chia seeds: Add healthy fats, fiber, and protein for staying power.
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How to Make a Coconut Water Smoothie
if using a high-speed blender, like a Vitamix, you can add all the ingredients at once and blend. If using a standard smoothie blender, I recommend using my 2-blend method for the creamiest results:
- First blend: Kale, peeled orange, and coconut water until smooth.
- Second blend: Add banana, pineapple, and chia seeds. Blend again until creamy and vibrant.
Coconut Water vs. Coconut Milk
Coconut milk and coconut water are not the same. Coconut milk combines water and coconut flesh for a rich, creamy texture, while coconut water is the naturally sweet, hydrating liquid found inside green coconuts. Use coconut water as a swap for regular water in smoothies—but not in recipes that rely on coconut milk’s creaminess.
Popular Coconut Water Smoothie Combinations
| Recipe | Fruits & Greens | Best For |
|---|---|---|
| Pineapple Kale Smoothie | Pineapple, mango, kale | Morning energy boost |
| Pineapple Mint Smoothie | Pineapple, kale, mint, lime | Pre-workout hydration |
| Island Green Smoothie | Mango, orange, spinach | Vacation vibes in a cup |
| Post-Workout Smoothie | Kale, pineapple, blueberries | Post-workout recovery |
| Margarita Smoothie | Orange, spinach, mango, lime | 5 o’ clock somewhere |
| Clear Skin Smoothie | Pineapple, avocado, spinach | Skin health support |
You can’t go wrong using coconut water as your smoothie liquid. It’s refreshing, hydrating, and gives your blends a light tropical twist. Don’t forget to rate and review this recipe after you try it—I’d love to hear how your coconut water smoothie turns out!
Dietary Adjustments & Substitutions
Need to swap an ingredient or accommodate a food allergy? Click the button below for tailored suggestions just for you:
Coconut Water Smoothie
Ingredients
- 1 cup kale
- 1 cup coconut water unsweetened
- ½ orange
- ½ cup pineapple
- ½ banana
- 1 tablespoon chia seeds
Instructions
- Place kale, orange and coconut water in blender. Puree until smooth.
- Add remaining fruit and blend again until smooth.
Helpful Tools
Notes
- Remove the stems of the kale to help with the bitter taste. You can also use baby kale.
- Swap kale out with the leafy green of your choice.
- Blend in the chia seeds or sprinkle on top for a crunchy texture.
- For a lower sugar smoothie, swap the banana with 1/4 of an avocado.
Nutrition
Did you make this recipe?
Leave a review for a chance to win signed copies of my cookbooks!Common Questions
Think tropical. Coconut water has a light, naturally sweet flavor that pairs beautifully with bright, juicy fruits like pineapple, orange, banana, mango, and other citrus. These fruits help balance the subtle coconut notes and create a refreshing, island-inspired blend. Berries, peaches, and kiwi also work well if you want a sweeter or more vibrant smoothie. Overall, any fruit that’s juicy, tangy, or tropical will shine when paired with coconut water.
Yes! Spinach is a great swap if you’re new to coconut water smoothies. It has a much milder flavor than kale and blends silky smooth, so your smoothie will still taste bright and tropical. You’ll keep all the nutrients without the stronger kale taste.
Definitely peel the orange before adding it to your coconut water smoothie. The peel is too bitter, but you can leave on some of the white pith—it’s full of fiber and blends well. The fresh orange adds natural sweetness and balances the coconut water perfectly.
Absolutely. Using frozen pineapple or banana makes your coconut water smoothie extra cold and creamy without needing ice. Frozen fruit also gives it that smoothie-shop texture that feels extra refreshing.
Yes! A scoop of plant-based vanilla or unflavored protein works beautifully in this coconut water smoothie. It blends smoothly and turns the recipe into a more filling breakfast or post-workout recovery drink.
This drink was amazing, completely refreshing, fruity and sweet, yet green and healthy, very sustaining and vitalizing.
Thank you Sandy!!
This one is my favourite so far!
Yay!!! So happy to hear that!
This was, by far, the best recipe so far. I was so happy while drinking it.
So glad to know this one was a fave, PreShus!
looks yummy! I will try tomorrow!
Let us know what you think!
Forgot to rate 😉
Thank you for rating we SO appreciate it!!
I don’t like coconut water on its own so this is a great way to utilize it!
You’re so right, Benessi! It’s a great way to get coconut water if it’s not your fave.
Seriously so yummy!
Yeahh!! Love to hear it, Nichole!
Definitely refreshing! I’m not a fan of chia, so I used hemp hearts instead.
That’s a great swap in this recipe, Valerie!
PS – would love to win a membership to Rawk the Year! These smoothies daily have me so motivated!
Hi Shelli! We’d love to have you join us for Rawk The Year!
I am in love with this one, first time making one with coconut water and it is so refreshing, even made one for a co-worker today. I have a new devotee to green smoothies!
Yay!!! We are so happy that you love this one!
Yummy!
So glad you liked it, Julie!
Love the refreshing ingredients; will try another day … I just wanted strawberries with my greens today!
I hope you gave it a try, Phyllis!
The Tropical Hydrator tasted delicious this morning! I appreciate that it includes chia for the protein and their cleansing properties.
Yes! Chia is a real winner in this one, Alane!
One of my personal favorites…love that tropical flavor.
Thanks Laura!
Refreshing
Thank you for your feedback!
Delightful! Great sunny taste 🙂
Yay!!! We are so happy to hear that AnnMarie!!